A Pocket-Sized Guide to Mental Health
In case you didn’t already know, we all have mental health.
Many silent warriors out there have and continue to experienced battles with their mental health.
Those who have overcome their struggles and emerged triumphantly have likely done so with the help of professionals, medicines (Not strictly pills), and lifestyle changes. And are now living extraordinary lives full of happiness, wonder, and excitement.
The thing is if you don’t take responsibility for your own wellbeing and cultivate the right conditions within the mind, it’s difficult to be yourself, things become increasingly difficult, your relationships and work suffer. Life begins to follow along to this hypnotic rhythm pulling you lower and lower.
As your life begins to fall apart, it’s difficult to not develop a cynical attitude. From the perception of the sufferer, the world becomes a very dark place, not to mention a breeding ground for depression and anxiety.
Mental health has fascinated me for years, it is more than my occupation, it is my number one priority. Your mind is your world take care of it.
With time, psycho-education, and a supportive environment you can transcend your problems and completely change the narrative. Life will regain its colour and magnificence. With consistency, these practices can help you not only rise above troubles but begin to flourish to reach your utmost potential.
Can we please come to terms with the fact we’re all imperfect and drop the facade? The pandemic has definitely forced many people to talk about the elephant in their room. However, despite a slow-growing understanding of the importance of mental health, people are still suffering far more than they need to.
Barriers to care still exist, which need to be addressed. These barriers include a lack of understandable and useful resources, a lack of trained health-care providers, and the social stigma associated with mental disorders. I find social barriers are particularly harmful to men, working in a care setting I frequently come across many men who simply refuse to open up, even with gentle encouragement, a lifetime of conditioning has planted the belief that they simply need to ‘man up’. I can assure you, this is not going to help. In fact, asking for help is the strongest thing you can possibly do.
What you need is to accept how you feel or what you’re going through and seek a non-judgemental space to talk. By no means does this not apply to women, it is simply an observation that men don’t have a space to talk- imagine if as many men who go to the gym went to see a therapist. Which kind of is a gym, an emotional muscle gym.
Without space to open up and explore what's going on for you, trying to shake it off and get on with things can lead to severe life-altering but increasingly common conditions such as Addiction, depression, and anxiety.
Collectively these conditions pose enormous damage to society as the conditions can lead people to take their own life. In the UK an astronomical figure of 1.66 million anti-depressants are prescribed every week. And if that didn’t upset you enough, approximately 119 people will attempt to take their lives in an average week.
This is not okay, families are being forever ripped apart.
I want to do something about this.
We each have a mountain of responsibilities and simple acts can be extremely taxing when you’re in a dark place, and however, you’re feeling right now is not permanent. Please understand with hope and discipline remarkable change is possible. If there is one thing I believe it is with consistent effort, anything is attainable.
Let’s make this a little more concrete and useful.
Picture your mind as a balloon… stay with me here.
Each and every one of us is unique and so we have a unique balloon, with different sizes and shapes. Each day whether we like it or not, our balloons will be pumped with air. (The air represents stress)
Stress is normal and can even be healthy, although when too much air is pumped into the balloon, the balloon can quickly reach its total capacity for air.
If air is repeatedly pumped into the balloon it will pop!
When the balloon pops you experience an overload of stress and this is manifested in a psychotic break (a split from reality) Such an experience could mean anxiety for you, and depression for another.
The effects are dependant on the individual but as a general rule is this is not remedied the effects can exacerbate causing further suffering and health complications.
Rather than let your balloon get to this point, intervene with good habits that release some air from your balloon.
Build a routine consisting of any of the following good habits:
- Contact help and talk with a trained professional. You’re one conversation away from a monumental change. I promise it’s not so scary! There are thousands of wise, fascinating, caring people who have made it their life’s mission to help others — you can learn so much about yourself, it’s worth the small investment.
- Exercise. Try a coach to 4K, Go for an open-air swim! A little more upbeat Martial arts, or tennis and ping pong. Are you riding the spiritual wave, start to align your chakras with some morning Hatha Yoga.
- Journal. Unload boundless streams of consciousness into the pages, there are neat and pretty ways to use a journal. Personally, I think of my journal as a heavy bag for your mind. I dump everything in there, the good, the bad, and the ugly. I set goals for the next day, I try to not write correctly and to just let it flow, this is a great way to clarify what is going on upstairs.
- Drink enough water, as soon as you wake up don’t even think about checking your emails. Hydrate.
5. Jump into a cold shower. I know this doesn’t sound too pleasant and to be honest, I don’t think you’ll do it either, but the results are incredible. Check out Wim Hof if you need more reassurance:
https://www.wimhofmethod.com/cold-therapy
6. Improve the quality of Sleep. I’m talking blackout dark, no blue light sleep. This is the most important habit you could possibly have, the body processes both physical and emotional stress. Take this one step further and start paying attention to your dreams. For more on this read my article:
Get out in nature, get some sunlight. Go find some woods, explore the world, go to the park, or even run around in your back garden. Look at the sky, the stars the animals, and insects marvel at this beautiful world.
7. Meditate/Pray. I highly recommend you check out the app Headspace.
8.Reduce your technology use. Don’t be a scroll zombie, be intentional with your attention.
9. Delete social media; again check out my article on reasons to delete your social media. If you’re not prepared to delete social media, simply aim to be intentional with what you’re looking at, only follow those who add value to your life.
10. Reduce or preferably stop your drinking and drug use, you’re messing with the chemicals in your brain man!
11. Read or listen to self-help/ spiritual texts and podcasts. Follow your interests, not the best selling. Do your own research, get curious.
12. Improve your diet eat more greens and fruits, your body, mind, and the planet will thank you for it. You are what you eat, provide your body with the fuel it needs to work at its best.
13. Take a warm bath, get a haircut, look presentable. Clean, tidy and organize your house. As you work on your environment, the environment will work for you.
14. Write a daily gratitude list — 3 things at the end of the day that you’re thankful for if you struggle to imagine losing that which you already have.
Contact your family and friends. Tell them how much they mean to you, inquire into their troubles- be a helping hand.
15. Watch your posture, stand, and sit up straight.
16. Find a hobby or mission. A creative expression, drawing, writing, painting, acting there’s something for everyone. don’t worry about getting it right. Just do you.
Additional resources available:
CALM is the Campaign Against Living Miserably, for men aged 15 to 35.
Phone: 0800 58 58 58 (daily, 5pm to midnight) www.thecalmzone.net
MIND Promotes the views and needs of people with mental health problems.
Phone: 0300 123 3393 (Monday to Friday, 9 am to 6 pm) www.mind.org.uk
Charity providing support if you have been diagnosed with an anxiety condition. Phone: 03444 775 774 (Monday to Friday, 9.30am to 5.30pm) www.anxietyuk.org.uk
