12th January 2022
Many of us struggle with our mental health, especially at this time of year. It’s ok if you’re finding the winter months, dark nights, and Christmas aftermath hard, especially with the difficult few years we have all faced.
We know everyone’s mental health is their own and how and when we experience good and bad days and thoughts are entirely individual.
Consultant clinical psychologist, Dr Vicky Jervis, was previously redeployed to neighbouring acute trusts during the Covid-19 pandemic to offer wellbeing support to her acute colleagues across the region. She has shared some of her top tips on how you can look after your own wellbeing this winter.
1. Get moving
Exercise has been proven to have a positive impact on mood, mental alertness and reduce stress. Aim to spend a few minutes outside each day, even if it’s cloudy and dingy, your body and mind will thank you for it. Just ten minutes a day is enough to make a difference. And it doesn’t have to be long periods on a treadmill either, team walks, dancing, throwing a frisbee or even just taking the stairs counts. Even if you work from home, use your lunch break to get outside for a short walk whenever possible.
2. Get talking
It’s not always easy to talk about how you are feeling, particularly if you have been brought up to do the opposite. But opening up to someone not only helps relieve the distress but can also help mental health problems from developing further down the line. Try to use descriptive emotion words, use “I” messages such as “I feel… when…” and choose a ‘safe’ audience, someone who knows you well and has time and space to listen.
3. Moderation
Drinking as a way of handling stress, nerves, feeling down or anxious is common, particularly at Christmas when we have all been seeking that festive feeling. What many people don’t realise is that alcohol has a negative impact on your mental wellbeing, acting as a depressant and impairing natural sleep, so it’s important to monitor your intake.
4. Change is as good as a rest
Take a break! It could be as short as five minutes to go outside and take a breath, a half hour workout in your front room or a whole day to yourself. It’s about the quality time invested in yourself. Guilt-free!
5. Count your blessings (achievements, strengths…)
Self-esteem is the secret weapon of wellbeing. Make a list of your strengths and mindfully think about these. It’s not easy or comfortable for most people… but it’s important we recognise our strengths and achievements (big or small). Try creating a gratitude journal or jar so that you can look back at things you, or your team, have achieved over the year.
6. Teamwork makes the dream work
News flash! You are not at a superhero; neither is your boss, your friend, or your neighbour. If you’re feeling overwhelmed or struggling to cope, ask for help. Speak to a friend, a family member, a colleague or check out Recovery College Online https://www.recoverycollegeonline.co.uk/ for lots of excellent free resources. And don’t forget, local services are there to help you.
7. Plan to your strengths… and start building new ones!
Enjoyment and a sense of achievement can have a powerful impact on mood and well-being. Make the time for activities you love and can lose yourself in, particularly at times of stress. Equally, learning and developing new skills can help boost our self-esteem, give us a sense of hope and purpose, and boost our resilience.
8. Connect
As a social species, relationships and social connections are central to our mental health. Now more than ever it’s vital to stay in touch with our support network. But don’t forget the little, everyday connections. Connecting with others through speaking or facial expressions can help to reduce feelings of loneliness, and all adds up to building a sense of connection. Don’t forget, there are many video calling services out there now, which you can use to connect with others.
9. Invest in others
Helping others can make us feel good, so it makes sense that finding a way to help someone can have a positive impact on our wellbeing. People who are kind and compassionate see clear benefits to their wellbeing and happiness. Lifting yourself out of your own headspace and thinking about others is also a powerful way of combatting stress and negative thought patterns. Try volunteering or doing something for a good cause, or simply carry out one small act of kindness.
10. And breathe… mindfully
If phrases such as “mindful breathing” usually prompt an eye roll, it’s worth rethinking your stance. Focusing on the present, rather than worrying about the future, can help with difficult emotions and improve wellbeing. Being aware of what’s happening in your head and your body can also help us notice early signs of stress or anxiety and give us a head start in managing these.
We hope these tips are useful, but if you would like to receive IAPT support, you can find more information on the trust’s website here: Talking therapies for adults (IAPT services) – Tees Esk and Wear Valley NHS Foundation Trust (tewv.nhs.uk).
