Want some simple and effective tips on how to improve mental health? Do you want to take control of your mental wellbeing? And how does working on your mental health lead to a better life? Well, that's what I'm talking about in this special episode of the Let's Talk About Mental Health podcast. So let's talk! Hello and welcome to a bonus episode of the Let's Talk About Mental Health podcast, the independent show full of simple ideas for better mental health.
I'm Jeremy Godwin, I'm a writer and mental health counsellor, and this is a different kind of podcast. Each week I teach you practical ways to improve your mental wellbeing, based on quality research and my own experience of learning to live with anxiety and depression. After a breakdown in 2011 that completely changed my life.
This is a bonus episode going out at the end of 2024, and today I'm sharing 25 tips for better mental health. So, let's talk. What if the year ahead could be your best year yet for mental health? It's a big question, I know, but think about it for a moment.
What would it feel like to go through your days with a greater peace of mind, more balance, and a real sense of fulfillment? Pretty great, right? Well, you can achieve it, but there is a catch. Because the reality is that better mental health doesn't just happen by accident. It takes effort, intention, commitment, and a willingness to make small but meaningful changes.
And if you do that, then over the course of a year, you are going to see some massive improvements in all areas of your life. But the challenge can be knowing where to start. And that's what this episode is all about.
Usually, I focus on one specific aspect of mental health, teaching you what it is and how to improve it. But I'm doing things a bit differently this week and next. Today, I'm sharing 25 practical tips for cultivating better mental health. And these aren't massive life overhauls or unrealistic resolutions.
They're simple, actionable things you can weave into your daily life, no matter how busy or stressed you might be. From creating a Karma home environment to managing work stress more effectively, these tips are designed to help you feel more in control, more grounded and more capable of handling whatever life throws your way.
Because here's the thing, when you take small steps towards improving your mental health, you're not just improving your mind. You're improving your overall quality of life. And you don't need to wait for a fresh start because it begins right here, right now.
I'm going to share tips based on five categories, general advice, home life, including your relationships with others, work life, health and self, which is your personal growth and relationship with yourself. And just a quick note that you can find the show notes and transcript for all my episodes on my website at LTA MH.com under episodes.
Let's start with the general tips, and the first one is, be clear about your priorities. Knowing what matters most to you helps focus your time and energy more effectively. After all, there are only so many hours in the day. Plus, you need to have a really clear understanding of where your energy should be going because there are plenty of unimportant things to distract you.
Start by identifying your top priorities, whether it's your health, relationships, personal growth, etc. and reflect on how your daily choices align with them. In other words, are you giving enough time to the stuff that matters? If not, then you need to change that.
When you're faced with decisions, ask yourself, does this support what's most important to me? Let your priorities guide you and don't be afraid to say no to distractions or unhealthy choices. Okay, next, make your needs your number one priority. Your wellbeing matters and prioritizing your needs isn't selfish, it's self-preservation.
Take time to understand what you truly need to feel balanced, healthy and fulfilled, whether that's rest, connection, personal space, whatever. By putting your needs first, you're better able to show up for others and you can handle life's challenges with a lot more resilience and calm. Next, practice gratitude daily.
Take a few moments at the start of each day to reflect on at least three things you're grateful for. Gratitude shifts your focus from what's wrong to what's right, and that promotes a much more positive mindset. Remember that whether you look for the positive or the negative, you tend to find more of what you're focused on.
You could reinforce the habit of noticing the things you're grateful for by writing them down or saying them out loud. I have a note on my phone that I add to each morning at the same time as doing some intention setting and going through some positive affirmations, and it's a really grounding way to start the day. Okay, next, limits your social media.
Look, social media can be a great tool for connecting with others and for finding inspiration. But it can also be overwhelming and negatively impact your mood, especially thanks to some of the absolutely toxic rubbish that some people post.
Set healthy boundaries for yourself to manage your usage, like limiting your time on certain apps, or taking a day off each week, and use that time instead to engage in real-life activities that energize you. There's nothing wrong with healthy usage, but it's the unhealthy stuff that impacts your mental health, as well as spending a huge amount of time on there,
Instead of reaching for your phone all the time, choose to look around and be present, or go spend some time in nature and be present. Never forget that social media is not real life, so make sure you're prioritising real life. Next, choose your news carefully, because the news you consume impacts your mental health much more than you might realise.
Constant exposure to negativity can leave you feeling drained or anxious, so be intentional about what you watch, read or listen to. Limit your news intake to reliable sources and set boundaries like avoiding it first thing in the morning or before bed to protect your peace of mind.
Okay, now we're going to talk about your home life and by that I mean your actual home as well as your relationships with your family and friends plus your partner if you have one. First, simplify your home life because simplicity makes it easier to feel calm and peaceful. Declutter your space to reduce any physical clutter as well as mental clutter.
Donate or recycle items you no longer need and focus on keeping only what serves a purpose or brings you joy. Next, create a sanctuary for yourself.
Designate a small area in your home as a retreat where you can relax and recharge. You can add calming elements like soft lighting, cozy blankets or plants and use this space for quiet reflection or meditation or even just for unwinding when you need to. Next, improve your communication because good communication is the foundation of healthy relationships.
Express your thoughts and feelings honestly, while also listening to others with care and empathy, focusing on understanding rather than reacting. Share your perspective without blaming, avoid assumptions by asking questions, and be mindful of your tone and body language.
Better communication leads to better connection and it reduces misunderstandings which creates a healthier and more supportive home environment. If this is something you struggle with in a particular relationship, work with a therapist or counselor like a couple's counselor. Next, set and maintain boundaries because healthy relationships thrive on clear boundaries.
Identify what your limits are and communicate them kindly but firmly and don't be afraid to reinforce them. Saying no isn't selfish, it's essential for your wellbeing. And boundaries are how you teach people how to treat you. Okay, next, address issues early. Small issues can grow into big problems if left unaddressed, so tackle them early.
When something bothers you in a relationship, bring it up calmly and constructively before it festers. Use a solution-focused approach aiming to understand and resolve the issue together. Addressing your concerns early helps to maintain trust, and it prevents unnecessary tension.
All right, before we continue, let's take a quick break to hear from the brands who helped me create this show each week. And welcome back. Let's keep going with the mental health tips. And now let's talk about how to improve your work life, which has a big impact on your mental health, considering we generally spend a huge chunk of our lives working.
My first tip is work to live because your job is a part of your life, not your whole life. Prioritize a healthy work-life balance by setting boundaries and making time for activities and relationships that fulfill you outside of work. Remind yourself that your worth isn't tied to your job title or productivity.
Embracing this mindset helps you avoid burnout and create a more satisfying and well-rounded life for yourself. And just FYI, living to work is a fast track way to burnout. So remember that it's about finding a healthy balance, which is good advice for all areas of your life. Next, be realistic about your workload.
There are only so many hours in the day, so be clear and realistic about what you can and can't achieve in a day. Overloading yourself leads to burnout, so set priorities and let go of perfectionism because progress is better than perfection. Remember that you don't have to do everything yourself. If you're struggling, ask for help.
If that help isn't forthcoming, then you need to seriously think about whether or not your workplace is a healthy place to work. And that leads to my next tip. Remember that a job is just a job.
Your work is important, but it doesn't define your worth. There are plenty of other jobs out there. And the same goes for your employer. If they don't treat you with respect, you can always go and find someone else to work for. All work for yourself like I do, although my boss is pretty demanding. Avoid letting your job consume your identity or overshadow other areas of your life.
Focus on doing your best during work hours, but set boundaries to protect your personal time. A healthier perspective on work helps reduce stress and leaves room for what truly matters outside the office. And if your job is making you miserable, find a different one and leave.
No job is worth feeling miserable over. I don't care how much it pays, and I say this one with a lot of personal experience. Next, take regular breaks. Step away from your work every hour or so, even if it's just for a few minutes. Stretch, move around, or simply breathe deeply. It reduces stress and boosts your productivity.
And you know that paid time off you get as a basic entitlement? Use it. Use all of it. Slowing down helps you to reset and recharge, both of which are essential for avoiding burnout and staying healthy.
And next, leave your work at work. Seriously, resist the urge to check emails or think about work tasks outside office hours. Turn off notifications and don't have work accounts on your phone.
If you work at home, have a designated space for work and walk away from it at the end of each workday, or put everything away if it's a multi-use space. Creating a clear boundary between work time and personal time helps to protect your mental health.
Okay, so now we're going to talk about your health. And my first tip is prioritize your sleep, because good sleep is the cornerstone of mental health. Aim for seven to nine hours every night by maintaining a consistent bedtime, reducing screen time before bed, and creating a calming, pre-sleep routine. Your brain needs rest to function at its best and so does your body. Next, nourish your body.
What you eat and drink affects how you feel and how much energy you have, physically and mentally. Prioritize nutrient-dense whole foods like fruits, vegetables and whole grains. Limit processed snacks and sugary drinks that can cause anxiety spikes or energy crashes.
And remember that dehydration can affect your mood and focus. So drink at least six to eight glasses of water a day. Try carrying a refillable bottle with you as a reminder to sip throughout the day. Next, move your body. Exercise isn't just about physical health. It boosts your mood and reduces anxiety as well.
Aim for at least 20 minutes a day, whether it is walking, dancing, yoga, whatever. Choose something you enjoy to make it sustainable. Next, make time for rest. Having downtime isn't lazy, it's essential.
Schedule time to unwind with activities you love, like reading, listening to music, writing or simply daydreaming, because balancing rest with activity is the key to your long-term wellbeing. Next, connect with nature more. Spending time outdoors improves your mental clarity and reduces stress.
go for a walk in the park, sit under a tree or take a hike. Even 15 minutes a day outside can make a huge difference to your mood. And then my final batch of tips are all about self. In other words, you and your personal growth, as well as your relationship with yourself, which is the longest and most important relationship you'll have in your entire life.
First, start each day with intention. Take a moment every morning to decide how you want to show up for the day. Focus on a single intention like being patient or staying positive and remind yourself of it throughout the day. Next, reflect at the end of every day.
Before you go to bed, think about what went well that day, no matter how small, and what you learned. This type of practice helps you focus on the positives and builds your resilience for the challenges ahead.
I have a simple digital tool that incorporates reflection, gratitude practice and intention setting, and it's available from my store. It's linked in the episode description, or just head to ltaamh.com and click on store. Okay, next, speak kindly to yourself. Your inner voice shapes your reality. So, stop bullying yourself and start being nicer to yourself.
Replace harsh self-criticism with encouraging words like you would for a good friend. Practice using positive statements like I'm doing my best and that's enough. Next, invest in your personal growth. And by that, I mean to take up a new hobby or skill to challenge yourself because learning keeps your mind sharp and it builds your self-confidence.
Find something that excites you, whether it's a language, cooking, painting, interpretive dance, whatever, and make time for it regularly. The more you learn, the more you grow, and the more you grow, the more satisfied you feel with your life.
Okay, next, celebrate your achievements. Instead of just focusing on what next, what next, recognize and reward your efforts and progress no matter how small they may seem. Whether it's completing a project or surviving a tough day, acknowledge your progress because it fuels your motivation.
And then to wrap up, I have a bonus tip for you, which is probably my absolute favorite one of all time. And it is nothing changes if nothing changes, which regular listeners will be very familiar with since I say it a lot. If you want things to improve, you need to take action.
Waiting for change without making adjustments keeps you stuck. But even small steps can create a massive change over time and lead to a real sense of momentum. Reflect on what's not working in your life. Decide what needs to shift and start making those changes today. Progress begins the moment you do something differently.
You can find out more about how to do that in episode 262 about creating your future. And in fact, you'll find more in depth episodes on pretty much every tip I've given you today. So take a look through the episodes I've published and you'll find plenty to sink your teeth into.
That's nearly it for this special episode. If you've made it this far then leave me a comment so let me know which tip you're going to try out first and why. And become a supporter on Patreon for early access to ad-free episodes and exclusive content. It's linked in the episode description.
Next week, I'll be releasing another special episode where I talk about how my own mental health journey brought me to do the work that I do now, like this podcast, and how you can find hope if you're going through a tough time. That'll be released on January 5th, and I hope you'll join me. We'll be back to regular length episodes on January 12th.
Thank you very much for joining me today. Look after yourself and make a conscious effort to share positivity and kindness out into the world, because you get back what you put out. Take care and talk to you next time. Let's talk about mental health is an independent program proudly produced by Reconnaissance Media.
