Gone are the days when health was merely a question of how you were looking after your physical body. Now, anyone who’s health conscious knows that their mental health is just as important as their physical health, and that you can’t really fulfil one without the other.
 
The conversation around mental health is being steadily brought to the forefront (where it belongs!), helping us all be more aware of our mental state — particularly after the year that was 2020. If you know that you need to make mental health a priority but aren’t sure where to start, here are our tips to help you exercise good mental hygiene and take care of your mental and emotional health. 
 
Connect with others that make you feel good about yourself
Humans are social creatures, and even introverts can’t escape that intrinsic need to connect with others! However, with our fast-paced culture and the nature of technology we have never been more disconnected from one another. Social connection is a huge piece of the health puzzle being listed as one of the foundations in Maslow’s hierarchy of needs. Bonding with others release feel-good hormones like oxytocin and dopamine , improving our physiological state. 
 
In addition, talking out your challenges or struggles with friends and family is also greatly beneficial. Studies have shown that sharing negative feelings or problems with a trusted friend or family member can help alleviate both physical and mental distress, and you might also find that someone is going through a similar experience to you who is able to empathise and understand. Emotions are energy in motion and sometimes you need to give yourself the opportunity to voice those emotions and for them to be witnessed. 
 
Try to connect with at least one or two friends and family members a week to get those feel-good brain chemicals going so you can share the good things going on in your world as well as the not so good things you might need to be heard on.
 
Eat a nourishing and diverse diet 
A balanced diet leads to a balanced mind! Adequate nutrition is essential to make sure every organ is functioning optimally in your body, particularly your brain. You may have even noticed that when you go through a phase of eating poorly you feel more down, overwhelmed or moody. You might have heard of serotonin- that chemical that stabilises your mood and overall brain function, but did you know that the majority of serotonin is made in your gut? Eating a mixed range of fruits and veggies is essential to creating a flourishing microbiome, which in turn will ensure that adequate amounts of serotonin are produced to help boost your mood. Getting in enough healthy fats, like salmon, avocado, or walnuts, is also integral to balancing hormones, which will then lead to a more balanced mental state.  
 
Incorporate regular activities to invite some joy and fun into your world 
All the benefits of mindfulness are too many to list here, however in the case of mental health it has been proven to help reduce psychological distress and stress and decrease symptoms of depression. The act of getting out of our heads and focussing on the physical present moment provides great relief from looping thoughts or concerns about the past or future. Things like yoga and meditation are great but what could work better for you could even be something as simple going for a 10minute walk outside for the sun to touch your skin and fresh air to hit your face, or doing some art or craft to get playful and creative. If you find this tough to do, think about one day or time of the week when you can set an intention to put aside at least an hour to give to some form of mindfulness.
 
Find ways to move your body
Physical activity releases endorphins, our feel-good hormones, which instantly put us in a better mood. If you’ve had a bad day or you’re just feeling in a funk, exercise is a fantastic way to give you that mental and emotional boost, and regular exercise will help improve your mood on an ongoing basis. The goal is to find a form of movement that you actually enjoy to reap the mental (and physical!) benefits, so keep trying different exercises until you find your groove. Again it doesn’t need to be anything to intense- even if you just park your car further away from work, or the grocery store at the end of a day to get in a bit more movement that’s something! Remember that consistency trumps intensity and something will always be better than nothing. We’re big believers of self-compassion over here at Zoii so remember to listen to your body and choose movement that feels best for you. 
 
Give yourself time and space to properly rest
Rest is a bit of a buzzword on the ‘gram right now, but for good reason. We’re living in a time where from the minute we wake up each day it’s so easy to start giving energy outward and externally- particularly with our smartphones, so it’s no wonder so many people are feeling stressed, overwhelmed or just burnt-out with life. Rest can look so different for everyone, and if you’re thinking ‘but I didn’t do much last week- why do I feel exhausted?’ It could be because you’re missing getting enough of one of the key 7 kinds of rest which are physical rest, mental rest, emotional rest, sensory rest, creative rest, social rest, and spiritual rest.

One of the keys is knowing what things put you in a relaxed state so that it’s easier to include them regularly — it might be chilling out at home with your family, or perhaps diving into a good book in a quiet spot solo. If you get into the habit of taking a moment to reflect on how you’re feeling mentally and emotionally each day, you’ll also be able to better plan when you need to take some further time out from everything, even if that means going for a weekend away or taking a mental health day off work. 
 
Seek professional support
With so many counsellors, therapists and psychologists out there, it’s important to know that professional help is there when you need it and you should never have to move through a difficult time alone. If you notice that something just isn’t quite right or you’re feeling down, anxious or stressed for an extended period of time, then reach out to your doctor to discuss seeking professional support or you can call or text Lifeline or Beyond Blue.
 
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