Sleep 

Sleep and mental health are closely linked. Changes in your mental health can affect sleep, and not getting enough sleep can affect mental health.  

For example, anxiety can make it difficult to fall asleep or stay asleep. In turn, ongoing sleep difficulties can contribute to feelings of anxiety.  

Changes in your sleep patterns can sometimes be a sign that you may need extra support with your mental health. Sleeping poorly over a long period, having difficulty falling asleep or waking frequently during the night or early in the morning can be associated with feelings of anxiety or depression.  

There are some simple things you can try to support better sleep: 

  • Go to bed and get up at around the same time each day. This can help your body develop a regular sleep routine. 
  • Avoid napping during the day, particularly if it makes it harder to sleep at night. 
  • Spend some quiet time relaxing for about an hour before bed. 
  • Avoid caffeine (or other stimulants) in the five hours before bed. 
  • Avoid relying on alcohol to help you fall asleep. Although alcohol can make you feel sleepy at first, it can disrupt your sleep. Regularly using alcohol to help you sleep can also lead to dependence.  

If you regularly have trouble sleeping or changes in your sleep are affecting your daily life, talk to your doctor or another health professional. They can help you understand what may be affecting your sleep and discuss support or treatment options with you.   

For more information visit: 

healthdirect - sleep 

 

Exercise 

Regular physical activity can support both your physical and mental health. It can help improve your mood, help reduce feelings of depression and anxiety, support a healthy weight and help lower high blood pressure. Being active can also help you feel better about yourself and improve your sleep. 

When you’re experiencing feelings of anxiety or depression, getting started can feel difficult. You don’t need to exercise like a professional athlete to benefit. Starting with small, manageable activities can make a big difference. Tips to help you get more active:

  • Start gently. Try going for a short walk around the block. Walking with a friend, family member or someone else can make it more enjoyable and help you stay motivated.   
  • Build up gradually. As you become more comfortable, gradually increase how often and how long you exercise. You could work towards around 30 minutes of moderate-intensity physical activity on most days of the week. Moderate-intensity activity means your breathing and heart rate increase slightly.  
  • Keep it simple. Choose activities you enjoy and can fit into your everyday life. This could include brisk walking, playing actively with children, taking the stairs, cycling, dancing or mowing the lawn.   
  • Break it down. If finding 30 minutes at once is difficult, try breaking your activity into shorter sessions. For example, three 10-minute sessions throughout the day can be a good place to start.  

If you’re planning to start a vigorous exercise program, talk to your doctor or another health professional first. If you start exercising and you notice significant changes in your mood, sleep or activity levels, talk to your doctor or mental health professional. 

 

Mindfulness meditation 

Meditation can be a useful way to take some time to slow down and focus your attention. It involves paying attention to what is happening in the present moment. Mindfulness is one type of meditation. It involves noticing your thoughts, feelings and surroundings without judging them, and gently bringing your attention back to the present moment. Mindfulness is a skill that can be learned and practised over time.  

Some people find that practising mindfulness helps them manage stress and cope with feelings of anxiety or low mood. It doesn’t mean stopping your thoughts or always feeling calm. Instead, it can help you become more aware of your thoughts and feelings without getting caught up in them. Tips for practising mindfulness:

  • Focus on the present moment. Notice what you’re experiencing right now, including your thoughts, feelings and physical sensations. You don’t need to judge or change them.    
  • Focus on one thing. You could pay attention to your breathing, the sounds around you or the taste of a cup of tea. You can practice mindfulness almost everywhere.  
  • Start small. Try spending a few minutes practising mindfulness each day and gradually increase the amount of time if it feels helpful. 
  • Find an approach that works for you. You could join a mindfulness class or use a book, video or guided meditation online.

Mindfulness is not right for everyone, and some people may find that focusing closely on their thoughts or feelings can be uncomfortable. If mindfulness makes you feel distressed, stop and talk to a health professional about other ways to support your mental health.  

Find out more at: 

mindfulness courses at This Way Up. 

 

Healthy eating and drinking  

Eating a balanced diet that includes a variety of nutritious foods can support your physical and mental health. Eating regularly and choosing a range of foods can help you maintain your energy and support your overall wellbeing.  

Some people find that making changes to what they eat can also help them feel better too. If you’re experiencing changes in your mental health, eating well can be one part of looking after yourself alongside other forms of support. 

You don’t need to follow a strict diet or make big changes all at once. Small, manageable changes can be a good place to start.  

 

Managing alcohol and other drug use  

People use alcohol and other drugs for many different reasons. Some people use them to relax, manage difficult feelings or cope with stress. While alcohol and other drugs can change how you feel in the short term, they can also affect your mood and mental health over time.  

Alcohol can worsen symptoms of depression and anxiety for some people. Regular or heavy use can also affect your sleep, relationships and physical health. 

Some drugs can also affect your mental health. For example, using some drugs can increase the risk of experiencing paranoia, hallucinations or psychosis, particularly if you are already at risk of developing a mental health condition. Alcohol and other drugs can also affect medicines and other treatments too. 

If you’re concerned about your alcohol or other drug use, you don’t have to manage it on your own. Talking to your doctor or another health professional can help you understand your options and find support that works for you.   

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