Your 5 step plan for a life of good mental health

Good mental health is much more than the absence of disease. It’s about having fun spending time with family and friends, filling each day with ‘pockets of pleasure’, looking forward to new experiences and making the most of your retirement. Conditions such as anxiety, stress and depression can rob you of this sense of wellbeing, but there are steps you can take to keep them at bay and enjoy life to the full.

1. Take a ‘nature pill’

Long-term stress is one of the most common causes of anxiety and depression – and it’s one of the easiest to avoid¹.  A study published in Science Daily in April this year found that spending 20 minutes in nature significantly lowers your stress hormone levels². So significantly, in fact, that the researchers are describing these activities as a ‘nature pill’ and suggesting doctors prescribe them to patients as they can have a measureable effect.

A nature pill isn’t about physical exercise – you can gain the benefits by strolling or even sitting still. And you don’t have to be in the wilderness, just somewhere you feel connected to nature such as a garden or park.

2. Make the right connections

Finding time to nurture strong relationships with your friends and family can help protect against depression. It’s also good to make new friends by pursuing different interests. Volunteering, for example, has been shown to increase self-esteem and wellbeing as it helps to relieve stress³. It’s also important to have someone – or, better still, a team of people – you can turn to for encouragement and support. This can include family, friends and colleagues as well as a trusted GP, counsellor or psychologist.

However, toxic people have the opposite effect¹. If you know someone with a bullying nature, who is consistently negative and critical, or who takes advantage of you in some way, the best option is to get them out of your life. If this is difficult because of a work or family situation, it could help to talk to a professional or contact one of the resources mentioned below about how best to manage the situation. Remember too that while social media can help you stay connected, it isn’t a healthy replacement for face-to-face interactions.

3. Stay on top of your physical health

Good physical health is associated with good mental health, so that means taking care of the basics⁴. For example, a healthy, balanced diet⁵ can positively influence how you feel, and both high and low-intensity exercise can help prevent depression⁶. Previously, it wasn’t clear whether physical activity was a genuine preventative factor or whether people with good mental health were more likely to be physically active. However, new research found significant evidence that physical activity really is likely to reduce the risk of poor mental health⁷. 

Bear in mind that some prescription medications can cause depression as a side effect⁸. If you suspect this could be the case, talk to your doctor. And, as chronic conditions can be associated with depression⁹, it’s important to manage them well. Stick to your treatment plan and any recommended lifestyle changes, then let your doctor know if anything changes. 

4. Sleep on it

According to the National Sleep Foundation, people with insomnia have a tenfold risk of developing depression compared with those who sleep well¹⁰. And, as depressed people often have trouble sleeping, this can create a vicious circle. The relationship between sleep and mental health is not clearly understood, but the Sleep Health Foundation believes that a good night's sleep supports both mental and emotional resilience and that people who sleep poorly are much more likely to develop significant mental illness than those who sleep well. However, there are ways to help get a good night’s sleep. These include:

• Going to sleep and waking up at the same time every day, even weekends
• Sticking to a bedtime routine
• Avoiding electronic equipment, ideally for two hours before bed
• Investing in a comfortable mattress and pillow
• Avoiding caffeine after noon
• Tiring yourself out with regular exercise
• Practising relaxing breathing exercises¹