Blog article
Top 5 tips for looking after your mental health
With almost half (42.9%) of Aussies reporting experiencing a mental health disorder at some time in their life, practicing proactive strategies becomes all the more important.1
We chatted to Dr Marjorie Collins, a Clinical Neuropsychologist, Clinical Psychologist and Psychologist, to get her top five tips for looking after our mental health.
1. Look after your physical health
When it comes to our mental health, Dr Collins says living a healthy lifestyle can be a massive help. This includes focusing on the following:
Exercise: Regular exercise helps to release endorphins and serotonin, which can help to improve your mood, reduce stress, and reduce symptoms of conditions like depression, anxiety and schizophrenia. Aim to get at least 30 minutes of exercise per day and if you’re just starting out – remember to start small and stay within your limits!2
Diet: A balanced diet is crucial for maintaining good mental health. Eating a diet rich in fruits, vegetables, nuts, and legumes, with moderate amounts of chicken, eggs, and dairy, while limiting red meat, may lower the risk of depression. Omega-3 fatty acids, found in oily fish like salmon and tuna, can also benefit mental health. And don’t forget your liquids! Maintaining good hydration and being mindful of alcohol and caffeine intake is essential, especially if you’re managing mental health challenges.3
Sleep: Don’t underestimate the power of a good sleep! Sleep plays a crucial role in processing and regulating emotions, with adequate REM sleep essential for consolidating positive emotional experiences and maintaining mental stability. Chronic sleep issues can exacerbate mental health conditions like depression, anxiety, and bipolar disorder, creating a cycle where poor sleep worsens mental health and vice versa. Aim for between 7 and 9 hours of sleep each night – and don’t forget to listen to your body – you may need more (or less)!4
2. Stay connected
Connecting with friends, family, and the wider community helps us to foster a sense of belonging and support, which is crucial for emotional resilience and happiness. When we are mentally healthy, our relationships enable us to navigate life's ups and downs more effectively.5
If you’re struggling to make time for friends and family amidst the never-ending juggle of modern life, here are a couple of tips:
- Schedule quality time: Treat your social interactions like important appointments. Set aside specific times each week for friends and family and stick to these commitments as you would with work meetings. Even short, regular check-ins can make a big difference in maintaining connections.
- Combine activities: Look for opportunities to blend social time with other activities. For instance, you might invite a friend to join you for a workout, cook a meal together, or run errands. This way, you’re not only catching up but also making the most of your time.
- Embrace technology: Use technology to stay connected even when you can’t be physically present. Video calls, social media, and messaging apps can help you maintain relationships and share moments with loved ones, no matter where you are.
- Be intentional: When you do spend time with others, be fully present. Put away distractions like phones and really engage in the conversation. Quality often matters more than quantity, and meaningful interactions can strengthen your bonds.
3. Prioritise self-care
While staying socially connected is crucial for mental health, Dr. Collins emphasises the importance of carving out time for self-care. Prioritising yourself can significantly reduce stress and provide a moment to check in with your own mental wellbeing.6
Whether it’s indulging in a relaxing spa day, curling up with a book, enjoying some solo exercise, or soaking in a hot bath, regular self-care is essential. Whatever it is, try to make time for yourself regularly!
4. Practice mindfulness regularly
Mindfulness involves focusing intently on the present moment in a deliberate, open-minded, and non-judgemental manner. This practice helps you feel calm and manage stress more effectively, contributing to improved mental health and overall well-being. By observing your thoughts and feelings without trying to change or control them, you can learn to accept and navigate your experiences with greater ease.7
Incorporating mindfulness into your daily life can offer significant benefits. It enhances concentration, supports better sleep, and improves your relationship with food through mindful eating. Mindfulness also enriches personal relationships by helping you connect more deeply with others and understand different perspectives.7
Just starting out on your mindfulness journey? Check out our guide on "How to start meditating".
5. Seek professional help when you need it
One of the best things you can do for your mental health is to ask for help when you need it. A psychologist can teach you tools and strategies to help you cope with life challenges and symptoms of mental illness.8
A good first step is to talk to your GP. They can create a mental health treatment plan and refer you to a psychologist in your area.9 You don’t have to have a doctor’s referral to book an appointment with a psychologist, but you will need it if you want to access a Medicare rebate.
There are two main options that can help with the cost of psychology appointments:
- Medicare may give you a rebate for up to 20 sessions with a mental health professional per calendar year.9
- Private health insurance can pay benefits towards sessions with a psychologist or clinical psychologist, up to your annual limit. Find out more about HBF extras cover for mental health.
If you’re an HBF member, you can check what you're covered for by logging on to myHBF or calling us on 133 423.