{"id":196,"date":"2022-01-20T12:26:02","date_gmt":"2022-01-20T12:26:02","guid":{"rendered":"https:\/\/blogs.cardiff.ac.uk\/wolfsonyoungpeople\/?p=196"},"modified":"2022-04-13T13:37:28","modified_gmt":"2022-04-13T13:37:28","slug":"protecting-your-mental-health-and-wellbeing-as-a-new-year-begins","status":"publish","type":"post","link":"https:\/\/blogs.cardiff.ac.uk\/wolfsonyoungpeople\/protecting-your-mental-health-and-wellbeing-as-a-new-year-begins\/","title":{"rendered":"Protecting your mental health and wellbeing as a new year begins"},"content":{"rendered":"

We are in the first month of a brand-new year and after the difficult last two years, 2022 offers a chance at a fresh start.\u00a0<\/span><\/p>\n

January can be a challenging month for us all so what can we do to help protect our mental health? <\/span><\/b>\u00a0<\/span><\/p>\n

As we face worrying news stories, changes in COVID-19 restrictions and darker evenings, there are a few simple things we can all try to do to ensure we keep our mental health and wellbeing a priority.
\n\u00a0<\/span><\/p>\n

Getting outdoors<\/h2>\n

Whether it is a five-minute walk around the block, a jog in the park, or a long hike with the dog, getting outside for a breather really can improve your well-being. <\/span><\/p>\n

Fresh air, sunlight, and being amongst nature when you can, even if only for a short time, will help clear your head and lift your mood. <\/span>\u00a0<\/span><\/p>\n

\"A<\/p>\n

Being outside increases our oxygen and vitamin D levels which help our bodies produce more serotonin (the happy hormone). <\/span><\/p>\n

After spending time outside, you are more likely to come back indoors feeling brighter, with greater brain concentration for work, and with a refreshed and happier mind.<\/span>\u00a0<\/span><\/p>\n

 <\/p>\n

Stepping away from the screen<\/h2>\n

In the past two years, we have all spent a lot more time using technology and staring at our screens. It can be particularly difficult to switch off in the evening and this can have an impact on how well we sleep. <\/span><\/p>\n

A good night\u2019s sleep is really important to ensure we are able to face each day with a positive mindset and feel our best. <\/span><\/p>\n

Try to avoid using your phone in bed if you can. <\/span><\/p>\n

Blue light emitted from our screens restrains our brain from producing melatonin, the hormone that controls your sleep-wake cycle. This makes it even more difficult to fall asleep and wake up the next day. <\/span>\u00a0<\/span>\u00a0<\/span><\/p>\n

\"a<\/figure>\n

However, there are many useful calming apps that might be helpful to aid sleep. Some encourage mindfulness and relaxation, such as Headspace<\/a> and Insight Timer<\/a>. <\/span><\/p>\n

So if you are using electronic devices in the evening try switching to applications that can aid sleep before bedtime.<\/span>\u00a0<\/span><\/p>\n

It is OK to feel a little overwhelmed by always being plugged in but making a conscious effort to limit news intake, leaving our phones in another room, muting your notifications in the evening, <\/span>or even popping your mobile on flight mode for a while can give our minds a much-needed break.<\/span>\u00a0<\/span><\/p>\n

 <\/p>\n

Find what sparks joy<\/h2>\n

Being kind to your mind means you make time for things that help you to feel happy, challenged or fulfilled, every day if you can. <\/span><\/p>\n

It could be listening to your favourite album, revisiting a much-loved film or TV series, rediscovering an old hobby, or losing yourself in a new book.<\/span>\u00a0<\/span>\u00a0<\/span><\/p>\n

You don\u2019t need to learn a\u00a0new\u00a0language, bake banana bread or\u00a0force yourself to do something\u00a0you feel you\u00a0<\/span>should<\/span><\/i> be doing\u00a0with your time,\u00a0just because everyone else seems to be. <\/span><\/p>\n

It can be difficult with work, childcare commitments, and life pressures to diarise\u00a0a moment\u00a0for yourself but\u00a0carving out some time, even if only for half an hour, to do something just for you each day will really benefit your mood and well-being. <\/span><\/p>\n

Make your happiness a priority because you really deserve it.<\/span><\/p>\n

\"a<\/figure>\n

\u00a0<\/span><\/p>\n

Be kind to yourself<\/h2>\n

Self-care can look like a gentle stretch, five deep breaths, consciously relaxing your shoulders, or a big glass of water. <\/span><\/p>\n

It can also be trying to\u00a0just focus on the day in front of you,\u00a0rather than thinking about what may be happening in\u00a0the next month or year.\u00a0<\/span>\u00a0<\/span><\/p>\n

During periods of uncertainty, it is normal to worry about the outcome. There is uncertainty surrounding the COVID-19 pandemic<\/span>, particularly as the situation is constantly developing.<\/span>\u00a0<\/span><\/p>\n

The relentless news stories, worry about the unknown, or concerns about the physical health of loved ones or ourselves are things we may be experiencing right now. These kinds of worries, whilst unpleasant, are normal.<\/span><\/p>\n

Try to get into a comfortable routine you can live in; waking up at the same time, getting showered and dressed, and eating a good breakfast. This will also help when beginning your working day. <\/span><\/p>\n

If you are working in your main living space, try setting up your workstation and putting it away each day to simulate the feeling of finishing work and leaving the office.<\/span><\/p>\n

Be sure to move around regularly\u00a0in the day,\u00a0stretch and aim to create a boundary between work and home life.<\/span><\/p>\n

Establishing a routine, looking after our bodies by moving them regularly, keeping hydrated, and being kind to ourselves can help the mind focus on what we can control, rather than what we cannot.<\/span>\u00a0<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Human connections<\/span><\/h2>\n

Make an effort to stay connected to the people you care about. Keeping in touch with friends and family can help you to get perspective and avoid feelings of isolation.<\/span>\u00a0<\/span><\/p>\n

Human contact, whether in person, over the phone, through Zoom quizzes or virtual catch-ups with our loved ones can help us feel better.<\/span>\u00a0<\/span><\/p>\n

\"two<\/figure>\n

Talking to someone you trust about how you feel can be\u00a0helpful and\u00a0may make it easier for you to talk to\u00a0a\u00a0medical professional. <\/span><\/p>\n

Do not be afraid to ask for help\u00a0by making an appointment with\u00a0your\u00a0GP\u00a0if you feel you need to.\u00a0There are lots of different treatments available that may help you feel better.\u00a0Remember it’s OK to talk and share how you feel, particularly if you are struggling.<\/span><\/p>\n

From everyone here at the Wolfson Centre, we wish you a brighter 2022.<\/span>\u00a0<\/span><\/p>\n

\u00a0<\/span><\/p>\n

Resources\u00a0<\/em><\/h3>\n

Samaritans<\/span><\/b>\u00a0<\/span>
\nwww.samaritans.org<\/span>
\n<\/a>Available 24 hours a day to provide confidential emotional support for people experiencing feelings of distress and finding it difficult to cope.\u00a0<\/span>\u00a0<\/span><\/p>\n

Mind\u00a0<\/span><\/b>
\nwww.mind.org.uk<\/span>
\n<\/a>Information and support along with downloadable leaflets and real people\u2019s stories. Search \u2018depression\u2019 from the homepage.\u00a0<\/span>\u00a0<\/span><\/p>\n

Hafal<\/span><\/b>\u202f<\/span>
\nwww.hafal.org<\/span><\/a>\u00a0<\/span>
\nA charity that supports people with mental health problems in Wales\u2013 with a special emphasis on those with a serious mental illness \u2013 and their carers and families.\u00a0<\/span><\/p>\n

C.A.L.L. Mental Health Helpline for Wales<\/span><\/b>\u00a0<\/span>
\nFree confidential listening and emotional support service, information, and literature on mental health and related matters for people in Wales.<\/span>
\nAnyone concerned about their own mental health or that of a friend or relative can access the\u00a024\/7\u00a0service. Freephone 0800 132 737 or text 81066<\/span>\u00a0<\/span><\/p>\n

\u00a0<\/span><\/p>\n

\u00a0<\/span><\/p>\n

\u00a0<\/span><\/p>\n

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\u00a0<\/span><\/p>\n

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