Mental wellness made simple

What is mental wellness?

One of the best definitions I've come across that encapsulates mental wellness comes from the Singapore association for mental health, they define mental wellness as a positive state of mind that is more than an absence of mental illness. 

Mental wellness is something we all take for granted until it begins to dwindle, we often don't even think about our mental state until things have taken a turn. in essence, we're okay until we're not. 

What is the difference between mental health and wellness?

The difference between mental health and wellness can be confusing, but the main difference is that mental health is determined by diagnosis. For example, this includes mental health disorders such as anxiety, depression and ADHD, to name a few. Where as mental wellness is based on your mental state (whether you’re in a positive or negative mindset). 

The biggest difference is that with mental health you often have a treatment plan such as medication or regular therapy. Whilst mental wellness practices are really about you taking control of your mental state by learning to understand your mind and body and how to look after it.

Why mental wellness is important 

Mental wellness is important for many reasons, some of which are...

Mental wellness practices can improve sleep: 

Studies have shown that mental wellness practices can improve your ability to fall and stay asleep. One study in particular investigated the affects of practising gratitude on health. The results concluded that sleep was improved in 5/8 studies.

They can also improve your mental acuity:  

Journaling, a well known mental wellness practice, has been shown to improve learning and retaining information. Performing mental wellness rituals such trading in your early morning scrolling time for a five minute yoga practice can actually improve your memory. 

Chronic stress has been shown to affect cognitive function (mental capabilities) which can result in poor memory and decline in other cognitive functions. Managing your emotional well being is incredibly important to ensure that you remain mentally/intellectually healthy, or even to reverse the effects that stress has on your mind.

Mental wellness can lessens stress:

Cortisol is the main stress hormone that floats around the body when we are stressed. A continual release of this hormone can change the way your brain functions and even alters your brain chemistry. Mindfulness practices such as meditation and yoga can reduce cortisol levels in your body and reset your nervous system to relax your body and mind. Over time, coupled with strong relationships, these practices can reverse the effects of cortisol. 

A brilliant book that explains the effects of cortisol and toxic stress on the body is: Toxic childhood stress: The legacy of early trauma and how to heal, by Dr Nadine Burke Harris 

Why mental wellness is as important as physical fitness 

Recent research has supported a body, mind connection. When we exercise we experience positive mental wellness affects, but that works both ways. Those who have mental health issues often suffer with physical health issues. 

By working on our mental wellness, we can improve our overall physical wellness which in turn allows us to exercise, eat, sleep and hold relationships, all of which are the building blocks to a healthy body and mind. When one of these things is disrupted it is likely that they will all become disrupted.

How to achieve mental wellness

5 ways to practice mental wellness

Journaling: 

A practice that is growing in popularity for its mental benefits, all you need is some paper and a pen or even your phone. An entire community has formed around this practice.

Getting outside: 

Fresh air alone is a mental wellness strategy that is hard to beat for its simplicity and effectiveness. You may even notice that the more stressed you are, the bigger the difference you’ll notice between the air in your stuffy office and the fresh breeze outside.

Exercise:

As previously suggested, the mind and body are connected, endorphins that are released during exercise are happy chemicals of the brain.

Having a warm bath:

The sensation of being submerged in water, feeling a safety blanket covering your whole body can be very calming, especially due to the natural muscle relaxing properties of warm water.

Burning a candle in the evening time:

A warm light, as opposed to the harsh light of a lamp or phone screen can be calming in itself, but when you add a scent that you know to be relaxing can have dramatic effects on your nervous system.

*never leave a burning candle unattended*

Doing something you enjoy, but don't often find time for: 

We often push our hobbies to the side when we become busy with school, work, parenting or illness etc, but if you can find something that you really enjoy doing, then no matter what carve some time out of your schedule for this. It’s not easy but, not only do you deserve it, you need it. You can't take care of others if you're not feeling burnt out yourself.

Mindfulness:

Mindfulness practices such as yoga can be performed in the first few minutes of your day. Stretching, opening up your body and paying attention to how your body feels during those moments can give you a positive mindset. 

Completing all of the small tasks on your to do list:

This may seem silly and a waste of time when you have more pressing to-dos, but by completing the small, simple tasks we create a feeling of productivity and accomplishment driving you in to state of flow allowing yourself to work on those larger tasks.