๐๐ผ๐ผ๐๐ ๐ฌ๐ผ๐๐ฟ ๐ ๐ผ๐ผ๐ฑ: ๐ฑ ๐๐ฎ๐๐ ๐ช๐ฎ๐๐ ๐๐ผ ๐๐ผ๐ผ๐ฑ ๐ ๐ฒ๐ป๐๐ฎ๐น ๐ช๐ฒ๐น๐น๐ฏ๐ฒ๐ถ๐ป๐ด ๐๐
Feeling anxious, stressed, or down? ๐ Trouble sleeping? ๐ด With everything happening in the world, it's no wonder mental health might be affected. The five steps below, developed by the New Economics Foundation and recommended by the NHS and Mind, can help you feel better. It only takes a few minutes to read and think about how you can fit these simple actions into your daily life. ๐โจ
1. ๐๐ผ๐ป๐ป๐ฒ๐ฐ๐ ๐๐ถ๐๐ต ๐ข๐๐ต๐ฒ๐ฟ ๐ฃ๐ฒ๐ผ๐ฝ๐น๐ฒ ๐คโค๏ธ
Building strong relationships with family, friends, and colleagues can:
Improve your sense of belonging and self-worth ๐
Give you the chance to share positive activities ๐
Provide emotional support and let you support others ๐ค
๐๐ง๐ฎ ๐ฉ๐๐๐จ๐ ๐ฉ๐ค ๐จ๐ฉ๐๐ฎ ๐๐ค๐ฃ๐ฃ๐๐๐ฉ๐๐:
Have daily family time (e.g., dinner together) ๐ฝ๏ธ๐จโ๐ฉโ๐งโ๐ฆ
Lunch with a friend ๐ด๐
Call or text someone to check in ๐โ๏ธ
Travel home with a colleague ๐๐ถโโ๏ธ
Use video chat apps like FaceTime and WhatsApp ๐ฑ๐ฌ
2. ๐๐ฒ ๐ฃ๐ต๐๐๐ถ๐ฐ๐ฎ๐น๐น๐ ๐๐ฐ๐๐ถ๐๐ฒ ๐โโ๏ธ๐๏ธโโ๏ธ
Regular exercise is not just good for your body; it boosts your mental health by:
Increasing self-esteem ๐
Reducing depression, anxiety, and stress ๐ฅ๏ธโก๏ธโ๏ธ
Lowering the risk of long-term health conditions โค๏ธ๐ฉบ
Helping you set and achieve goals ๐ฏ
Creating positive chemical changes in your brain ๐ง โจ
Adults should aim for at least 150 minutes of physical activity a week. ๐ป๐๐:
Walking around your home or garden ๐ณ๐ถโโ๏ธ
10-minute workouts on the NHS website โฑ๏ธ๐ช
Walking, biking, or playing outside with kids ๐ดโโ๏ธโฝ
YouTube or fitness app workouts ๐ฅ๏ธ๐ฒ
Stretching while the kettle boils โ
Tip: If you have a long-term condition, check out We Are Undefeatable's advice on staying active. ๐ช๐
3. ๐๐ฒ๐ฎ๐ฟ๐ป ๐ก๐ฒ๐ ๐ฆ๐ธ๐ถ๐น๐น๐ ๐๐ง
Learning something new can:
Boost your self-esteem and confidence ๐
Give you a sense of purpose ๐ฏ
Connect you with others ๐
Reduce low mood and depression ๐ฅ๏ธโก๏ธโ๏ธ
๐พ๐๐๐ ๐๐ ๐๐๐๐๐:
Sign up for an online course (local college or FutureLearn) ๐ป๐
Read books and maybe start a book club ๐๐ฅ
Rediscover an old hobby or try a new one ๐จ๐ธ
Cook or bake something new ๐ช๐ฉโ๐ณ
Work on a DIY project (find tutorials online) ๐จ๐ ๏ธ
Learn a dance or craft on YouTube or Instagram ๐๐บ
4. ๐๐ถ๐๐ฒ ๐๐ผ ๐ข๐๐ต๐ฒ๐ฟ๐ ๐๐คฒ
Acts of kindness can:
Create positive feelings ๐
Provide a sense of reward ๐๏ธ
Give you purpose and self-worth ๐
Help you meet new people ๐
๐ป๐๐ ๐๐๐๐๐:
Say thank you to someone ๐๐
Do shopping for an elderly neighbor ๐๐ต
Ask someone how they are and really listen ๐โค๏ธ
Spend time with friends or family who need support ๐๐
Volunteer in your community (e.g., a charity) ๐๐ฝ๐ช
5. ๐ฃ๐ฎ๐ ๐๐๐๐ฒ๐ป๐๐ถ๐ผ๐ป ๐๐ผ ๐๐ต๐ฒ ๐ฃ๐ฟ๐ฒ๐๐ฒ๐ป๐ ๐ ๐ผ๐บ๐ฒ๐ป๐ ๐ธ๐งโโ๏ธ
Mindfulness, or being in the moment, can:
Help you understand yourself better ๐ง ๐ก
Change your approach to challenges ๐ช๐
Increase your enjoyment of life ๐โจ
Practice being mindful of your thoughts, feelings, body, and surroundings to boost your mental health.
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