Mental Health Awareness Week is marked in over 150 countries at different times of the year. Here in New Zealand, it will be held from the 21st to the 27th of September. It’s a good time to reflect on your own mental well‑being and that of the people you are connected to.

2020 has been a memorable year so far. The Covid‑19 pandemic has changed how we live, and the stress and uncertainty of it all has affected many people’s sense of security. There’s no telling how it’s all going to pan out, but there are some methods for keeping your poise during these testing times. Here are 10 different ways that you can look after your mental and emotional balance:

1. Practice good sleep hygiene. Sleep is one of the most important contributors to good mental and physical health. Developing a set of routine behaviours for bedtime primes your body and brain to unwind and fall asleep. It really helps to have set times that you go to bed and wake up, avoid blue light for 30 minutes or so before you go to bed, and get 7-8 hours of sleep each night. To find out more visit our blog: Getting a good sleep.
   
   
2. Pay attention to your diet. A balanced diet that is low in processed foods, and high in raw fruit, vegetables and quality protein will really help your energy levels, and keep your gut happy.
   
   
3. Exercise. People who get regular exercise do so because it increases their sense of well-being: they generally feel more relaxed and positive about themselves and their lives. If you want to experience the benefits for yourself, keep in mind that the intensity and length of the activity is less important than how often you exercise. And you don’t need to become a gym bunny to get the benefits. Regardless of your age or fitness level, you can learn to use exercise as a tool to feel better. A 30 minute walk a day is all it takes.
   
   
4. Schedule in downtime. A lot of us feel the pressure to keep busy, and are running on autopilot everyday ‘getting things done’. But non‑stop work doesn't give our brain the time it needs to consolidate and organise new information. To be truly productive, we need to take time to come down from our normal stressful, distracted frame of mind and just relax. Taking a bath, reading, colouring in, meditation or even just daydreaming are all good ways to take a break and give your mind a chance to rest and recuperate.
   
   
5. Practise mindfulness. Mindfulness teaches us to be ‘in the moment’ and observe our emotions and our body's response to them, rather than being at the mercy of them. It can help you to redefine your association with feelings when they start to become overwhelming. You can learn more about mindfulness here: https://www.healthnavigator.org.nz/healthy-living/m/mindfulness/
   
   
6. Stay in touch with your family and friends. Ask them how they’re doing and let them know that you are there for them. Let them know how you are getting on if you feel safe to do so.
   
   
7. Get hugs! Embraces from the people (or animals!) we love and trust can trigger feel-good hormones ranging from serotonin to dopamine to oxytocin. They can also make our blood pressure and cortisol (the stress hormone) levels drop. Plus, our immune system gets a boost too.
   
   
8. Spend time in nature. Research in the scientific field of ecotherapy has shown that connecting with the natural environment can have a positive effect on physical and mental wellbeing.
   
   It's not clear why trips into the outdoors are so rejuvenating. There is some evidence that walking in a natural setting lowers brain activity in the prefrontal cortex—a region that is active during repetitive thoughts that focus on negative emotions.
   
   Plus, calming nature sounds and even outdoor silence have been found to lower blood pressure and levels of the stress hormone cortisol, which calms the body's fight-or-flight response. Then, there’s the visual aspect: having something pleasant to focus on like trees and greenery may also help to distract the mind from negative thinking.
   
   
9. Declutter. Having an environment that feels good goes a long way to putting your mind at ease. You don’t have to overhaul your space in a day however. Spending just 5 minutes a day to dust and declutter will give you a sense of accomplishment and encourage you to carry on the next day.
   
   
10. Take a break from the news. While it’s important to stay informed, reading and watching the news can cause stress for some people. Try to limit your news and social media intake to a couple of times a day, and refer to sources that you can trust. If you think that you are turning to social media because you feel isolated, take a break and spend time on doing something else, such as one of the activities suggested above.