How to Look After your Mental Health

What makes Mental Health Especially Important this Month?

This month of May is Mental Health Month, started by Mental Health America. MHA’s 2022 Mental Health Month theme is “Back to Basics.” Their goal is to provide foundational knowledge about mental health & mental health conditions and information about what people can do if their mental health is a cause for concern. Learn more about Mental Health Month here. As a Women’s Health and Lifestyle Coach, Dr. Kina Peppers MD has worked with several women to help strike a healthy balance in their lives through wellness and health. Dr. Kina Peppers MD passionately and proudly supports Mental Health America with its cause during the month of May and all year round.

How to Look After your Mental Health?

Below are four easy and practical ways to help look after your mental health. Making simple changes to your life doesn’t need to cost a fortune or take up time. Why not start today?

1. Talk about your feelings.
2. Keep active.
3. Eat well.
4. Keep in touch.

Talk about your feelings.

Talking about your feelings can help you stay in good mental health and deal with times when you feel down or troubled. Sharing your feelings doesn’t make you self-centered, selfish, or weak. Instead, it’s part of taking charge of your well-being and doing what you can to stay healthy. Since the beginning of time, humans have depended on communication to live and exist. Why stop now?

Talking can be a way to cope with a problem you’ve been carrying around in your head for a while. It works both ways. If you open up, it might encourage others to do the same. It’s not easy to describe your feelings, so you don’t need to sit your loved ones down for an extensive conversation about your wellbeing. Many people feel more comfortable when these conversations develop naturally – maybe when you’re doing something together. If it feels awkward at first, give it time. Then, make talking about your feelings a strength and set the example for others to follow your mentally-healthy path.

Keep active.

Experts believe exercise releases chemicals in your brain that make you feel good. Exercising doesn’t mean doing sport or going to the gym. Walks in the park, gardening, and housework can keep you active.

The U.S. Department of Health and Human Services, Office of Disease Prevention and Health Promotion recommends:

• Get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week.

• Add moderate- to high-intensity muscle-strengthening activity (such as resistance or weights) on at least two days per week.
• Spend less time sitting. Even light-intensity activity can offset some of the risks of being sedentary.
• Gain even more benefits by being active at least 300 minutes (5 hours) per week.
• Increase amount and intensity gradually over time.

Please Note: The advice on this page may not apply if your doctor has given you specific fitness advice, e.g., if you have a medical condition or preexisting ailments.

Eat well.

Food has a long-lasting effect on your mental health. This is because your brain needs a mix of nutrients to stay healthy and function well, just like the other organs in your body.

A good diet for your physical health is also good for your mental health. 

A healthy balanced diet includes:

• lots of different types of fruit and vegetables
• wholegrain cereals or bread
• nuts and seeds
• dairy products
• oily fish
• plenty of water.

Eat at least three meals each day and drink plenty of water. Try to limit how many high-caffeine or sugary drinks you have, and avoid too much alcohol.

Please Note: The advice on this page may not apply if your doctor or dietician has given you specific dietary advice, e.g., if you are a kidney patient or a diabetic.

Keep in touch.

Strong family ties and supportive friends can help you deal with the stresses of life. Friends and family can make you feel included and cared for. They can offer different views from whatever’s inside your head. They can help keep you active, keep you grounded and help you solve practical problems.

There’s nothing better than catching up with someone face-to-face. So give friends and family a call, drop a note or chat with them online. Keep the lines of communication open. If you’re feeling out of touch with some people, look back at the Talk About your Feelings section.

Getting help

If you are concerned that you are developing a mental health problem, you should seek the advice and support of your GP or medical specialist as a matter of priority. SAMHSA’s National Helpline, 1-800-662-HELP (4357) (also known as the Treatment Referral Routing Service), or TTY: 1-800-487-4889 is a confidential, free, 24-hour-a-day, 365-day-a-year, information service, in English and Spanish, for individuals and family members facing mental and/or substance use disorders. This service provides referrals to local treatment facilities, support groups, and community-based organizations.

Also visit the online treatment locator, or send your zip code via text message: 435748 (HELP4U) to find help near you. Read more about the HELP4U text messaging service.