10 everyday steps to safeguard your mental health

Build up serotonin levels by exposure to sunlight

Exposing yourself to plenty of sunlight – even if masked by cloud – encourages the brain to produce serotonin, a feel-good hormone. Our bodies convert serotonin into melatonin, a hormone that helps regulate our normal sleep-wake cycle.

Not getting enough sunlight can leave us feeling generally low, and can also disrupt our sleeping patterns, resulting in more over-tiredness and stress.

Walk in the fresh air to clear your mind

Exercise, fresh air and being out of doors are all good for clearing the mind and helping us get things into perspective. Try to get out for a walk at least once a day, even if only for a short time.

Breathe in deeply through your mouth and exhale slowly through your nose.  You’ll increase the oxygen supply to your brain, making you sharper mentally.

Exercise to increase endorphins

Endorphins – another type of feel-good hormone – are released in response to physical effort, so find one or more types of exercise you enjoy and include them in your daily routine wherever possible.

If you don’t have time for the gym or you don’t enjoy swimming or running, think about getting a skipping rope, starting cycling, going for brisk walks or working out to a DVD at home.

Find a relaxation technique

Yoga, self-hypnosis, meditation, visualisation are all great relaxation techniques. Some need to be taught by a qualified practitioner, others you can teach yourself. It’s a good idea to get into the habit of practising relaxation as often as you can, as many of us don’t relax nearly enough in our busy lives.

Proper relaxation means freeing the mind and body of any exertion and achieving an inner calm.

Spend more time with supportive friends

Our mental wellbeing suffers if we withdraw from other people – and it thrives on the company of supportive friends and family.

Pick up the phone for a chat, arrange to meet up regularly or just drop in on someone whose company you enjoy whenever you can find the time.

Don’t wait until you’re feeling low: you can both benefit from each other’s company, no matter what your mood.

Join a social networking group

If you find yourself stuck at home more than you’d like, or if you’ve got out of the habit of socialising and are feeling isolated, why not join up to a social networking group?

There are several to choose from now – some with instant interaction so you can effectively have one-to-one ‘live’ conversations online. Social networks can be tremendously supportive and good company if you find it hard to get out and about.

Set aside ‘me’ time every day

It’s important that we all find a little time each day that’s just for us.

Find something you particularly enjoy doing – whether it’s having a long soak in the bath, reading a good book, listening to music or watching something on TV – and make sure you get at least 15 minutes to indulge yourself, or more if possible.

Time spent re-charging the batteries means you’ll have more to give emotionally to other people in your life.

Get up earlier in the mornings

Setting your alarm just 20 minutes earlier than your usual waking time can be of great benefit to the mind.

Having time to plan and prepare your breakfast, lay out your clothes, enjoy your shower and finish your coffee in a leisurely way will set you up for the day feeling relaxed.

Rushing about puts us under tremendous stress, so an early start will have the reverse effect.

Invest in your relationship

If you have a partner, try not to take your eye off the ball as far as your relationship is concerned. It’s too easy for us to take our partners for granted – and vice versa – but relationships, especially long-standing ones, can become stale and predictable, leading to apathy and even depression.

Keep the interest going by setting aside time you can spend together as a couple each day: a cuddle on the sofa; a trip to an art gallery; a quick meal out; a pampering session are all good ideas to get the ball rolling.