Regular Physical Self-Care Methods for Uplifting Mental Health

At times, life can feel like one big slog that just never ends. This is often even worse during the winter when it’s harder to escape to the outdoors for some rejuvenating fresh air and sunshine. As life gets in the way it’s easy to forget to take care of yourself.

Work, children, chores, bills, there is just so much to do and think about that your own needs are often pushed right down to the bottom of the list. We all know it shouldn’t be that way but we also know if we neglect the other stuff then it’s just going to pile up.

According to Hearst UK, “More than 80% of UK-based consumers believe the country needs greater emphasis on self-care”. With that in mind, we thought we would take a look at how regular self-care can be achieved and what positive impacts it has on our mental health.

Whether that be small acts of self-care, taking part in a 30 days of self-care challenge or larger life changes, it all makes a difference to our inner happiness.

Poor sleep and mental health

How well we sleep is a huge contributor to how we feel inside. Following the pandemic, “One in three people (33%) are sleeping less than before, while one in five (20%) are sleeping more”, according to a Chemist4U study. A further study discovered that more than a third of Brits (37%) feel that they do not get enough sleep.

There is a close relationship between how well we sleep and mental health, with some mental health issues being the cause of losing sleep. It’s something of a vicious cycle where you might be conscious about missing out on sleep while trying to get some sleep and you are just stuck lying in bed thinking about it.

Sleep problems can begin with trouble falling asleep but you may find that it’s hard to wake up or get out of bed, or when you do wake you feel lethargic and slow. Others face sleeping too much because it’s the only way they can shut their brain down from things playing on their mind. Fortunately, there are a few things you can do to try and improve your sleeping pattern.

It really helps your mind and body if you establish a routine, even if that routine is nothing more than waking up, making the bed and moving to a different room. Screen time on our devices like phones, tablets and laptops late at night can make it harder to fall asleep.

Try reducing your screen time before bed, even avoiding screens an hour or two before bed can help our minds to switch off and get ready for sleep.

Dental hygiene and confidence

Many people feel self-conscious about their teeth, whether that is their straightness, colour or even size. Research suggests that 70% of people with bad teeth say it affects their mental health. A reluctance to smile is the most common way that bad teeth impact a person’s well-being, with others feeling as though their smile is making them depressed or reluctant to leave their home.

Dental hygiene is something that most of us know we ought to stay on top of but if there doesn’t appear to be any immediate issue then it’s easy to put it off until later. For instance, flossing every day is recommended by dentists, as is brushing twice daily, but only one in three people say they typically clean between their teeth.

Experts at the Dental Healthcare Practice say “No matter how well you brush your teeth, there will always be areas that are tricky to clean, meaning plaque bacteria can accumulate and become impossible to remove through brushing alone”. Simple ways to keep good oral hygiene include cutting down on sugary foods, brushing twice a day, flossing and making regular trips to the dentist.

Physical activity’s connection to anxiety and depression

A lack of physical activity can lead to feelings of depression or anxiety. That doesn’t mean you need to go out running or spend hours in the gym to experience the mental health benefits of physical activity. It could be something as small as going for a walk or just doing a few chair exercises if your mobility isn’t great.

The key to helping maintain a positive attitude towards doing physical activity is small, achievable goals. Rome wasn’t built in a day, and that’s the best way to approach increasing the amount of physical activity in your life. Start small and work your way up to something bigger.

The fact you are making something happen will lead to progress which ultimately leads to better sleep, happier moods and easier to manage levels of stress or anxiety. “Exercise helps promote the growth of new neurons in key areas of the brain, including the hippocampus” research by Frontiers In discovered. “Some research suggests that this may play a role in relieving symptoms of some psychiatric conditions including depression and anxiety.”

Engaging in physical activity won’t always happen, and if you are feeling unwell then it’s perfectly fine to skip it. Avoid punishing yourself for not doing something like physical activity, rather, try to find another method of self-care like reading a book, writing a journal or meditating.

Simple ways to engage your body without having to go full pelt in the gym include dancing, walking or yoga.

Being stuck indoors and feeling isolated

More people are working from home than ever before and it can mean not leaving the house for days at a time. Getting up, logging on and doing your work is tiring but the more time you spend indoors without stepping foot outside the more it can wear down your mental health.

You may be feeling isolated or struggling to create boundaries between your work and home life. Working from home is a solution to the problem caused by the pandemic. But, this has also created a new problem by isolating millions of people from their colleagues.

The RSPH discovered that “Homeworking is having an impact on people’s mental health, with 67% saying they felt less connected to their colleagues and 56% saying they found it harder to switch off”. Physical self-care practices such as going out for a walk at lunchtime to meet friends or family can help reduce such stress and anxiety.

Another option is to switch up where we are working and work from a cafe for an hour or two during the day to get out of the house and the office.

Drinking water and increasing calmness

Researchers have discovered a link between dehydration and anxiety or depression. One study discovered that those who normally drink lots of water felt less calm, less content and more tense when their intake was reduced.

Humans are up to 60% water and it’s important to keep our levels topped up. Similarly, drinking water is a key component of practising self-care, which aims to improve your overall well-being. Adults should aim to drink around 2 litres of water per day, but how do you manage it if you don’t already?

Setting yourself water targets is a great way to start. For instance, you could mark up a reusable water bottle with levels to get to throughout the day. If your bottle fits one litre, for example, mark halfway down as your mid-morning target.

Setting reminders on your phone is another way to increase water consumption, as is drinking one glass before you eat each meal.

Boosting your body to benefit your mind

Our bodies and minds are interconnected.  If one needs a boost then it’s likely that so does the other. Physical self-care methods can range from simple things like going for a walk to drinking plenty and getting the right amount of sleep.

While these things might sound like the sorts of things we should be doing, it’s important to find time to do them. It’s so easy to forget all about our well being in the midst of yet another crisis at work or something going wrong at home.

Finding the time for self care, physical or otherwise, is essential for boosting your mental health.  

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