“You have power over your mind, not outside events. Realise this and you will find strength.” Marcus Aurelius.

Mental Health Awareness Week this year runs from May 13th to 19th and is hosted by the Mental Health Foundation.

Since 1949, the Mental Health Foundation has been the UK’s leading charity for everyone’s mental health. Their vision is for a world with good mental health for all. With prevention at the heart of what they do, they aim to find and address the sources of mental health problems so that people and communities can thrive.

Their aim is to drive change towards a mentally healthy society for all and support communities, families and individuals to live mentally healthier lives, with a particular focus on those at greatest risk.

Mental health problems can affect anyone, at any time and the Foundation believe that mental health is everyone’s business. So, for one week each May, they campaign around a specific theme for Mental Health Awareness Week. Since their first campaign in 2001, they’ve raised awareness of topics like body image, stress and relationships. The campaign reaches millions of people every year. This year’s theme is “Movement: Moving more for our mental health.”

Movement is important for our mental health. but so many of us struggle to move enough. There are many different reasons for this, so this Mental Health Awareness Week, we are all encouraged to find moments for movement in our daily routines. Going for a walk or run in our neighbourhood, putting on our favourite music and dancing around our living room, chair exercises whilst we watch tv – it all counts!

Regular movement helps to protect our mental health. It’s a great way to enhance our wellbeing. Our bodies and mind are connected. Looking after ourselves physically also helps us prevent problems with our mental health. Movement is a great way to enhance our wellbeing. Even a short burst of 10 minutes’ brisk walking can boost our mood and increase our mental alertness and energy. Movement helps us feel better about our bodies and improve self-esteem. It can reduce stress and anxiety and help us to sleep better.

On their website the Foundation has provided some tips on movement, here is a selection of them: –

Find moments for movement every day

Life gets busy and it can feel like we don’t have time to spend on activities to improve our wellbeing. But, finding moments for movement throughout the day might be easier than you think.

How often do you find yourself ‘waiting’ throughout the day? Waiting for the kettle to boil; for your children to come out of school; for a bus to arrive; or for a delivery. These moments can add up. If you use the time to get moving, that will add up too. You could march on the spot, do some stretches or try some chair exercises.  Give it a go! You’ll be surprised how much time you can fill with movement.

Set small, achievable goals

When you’re beginning to move more for your mental health, set yourself small goals. It might be walking to the end of your street. Then you can push yourself a little further each day.

Take a break from sitting

Many of us are sitting for long periods during the day: working at desks, driving, sitting down to browse the internet or scroll through social media, watching our favourite television show or reading a book. Research shows that it’s unhealthy to be sitting or not moving for long. If you are sitting for large periods of time throughout the day, set a timer to take regular breaks to stand up, walk around and stretch your body.

Connect with others

We can strengthen our personal relationships or even make new friends when we take part in movement activities with other people. These social connections are also great for our mental health and wellbeing.

Movement looks different for everyone, don’t compare yourself to others

It can feel nerve-wracking to think about moving more if you’re worried you can’t keep up with other people. Remember, you don’t have to be super sporty to get the mental health benefits that come with more movement. Focus on you and don’t worry about what other people are doing. For your own wellbeing, be kind to yourself and don’t feel pressured to keep up with someone else.

Be mindful about your movement

Often, we are moving without realising it. For example, when we do housework, grocery shopping or walking to work. Try to be mindful of how you’re moving and the way it makes you feel in both your mind and body. Noticing how we’re breathing, the sights and sounds around us, how the air feels on our face, can help us relax and feel less stressed.

Moving in nature

Research suggests that doing movement in an outdoor ‘green’ environment has greater positive effects on our wellbeing compared to doing activity indoors. Even if you live in the city, nature is often close by. Parks, gardens, nature reserves, forests, all provide opportunities for exercise, movement and meeting new people.

Plan things to look forward to

We know having events and plans in the diary to look forward to is great for mental health, it can give a sense of hope and excitement for the future.

Add moments for movement to your diary and make plans to do fun things that you can get excited about. This could be planning a family outing for a walk in an interesting place you haven’t been to before, joining a club or class that you can look forward to every week or a night out dancing with friends.

Celebrate your achievements

Well done! Congratulate yourself for taking care of your body and mind. Make sure to reward yourself too, perhaps a nice bubble bath after a walk in the park or something else that you enjoy.

Appreciation is a powerful way of generating positive thoughts and feelings. Recognising our progress is an important part of moving for our mental health!

This week, why not take a few moments to reflect on the subject of movement. Consider how you may participate in the Mental Health Foundation campaign. Think about whether you are moving enough or if you would like to increase your daily movement. Contemplate what action you will take and if you require any help or support. Who can you reach out to for assistance?

You can get additional detail on the tips and more information on Mental Health Awareness week at www.mentalhealth.org.uk

To arrange a free no obligation consultation, please contact Stephen Pauley via the contact form or by e mail: Stephen@befirstclass.co.uk