Self Help Techniques to Improve Mental Health

Poor mental health can result for a number of reasons, from work and relationships, to worries about finances and family issues. These concerns may lead to feelings of depression, anxiety, and stress, all of which may impact your daily life. The good news is that if your mental health is suffering, there are steps you can take to help get it back on track.

Tap into mindfulness

In short, mindfulness is taking in each moment. This means paying attention to how you feel, and what is happening in the here and now. Sometimes we can be too concerned with tasks we need to get done, and with worries about the future. Mindfulness encourages you to focus on touch, sights, sounds, smells and emotions that you are experiencing in the moment.

If you’re feeling anxious, stressed or even lonely, being aware of the way you feel can help you identify why you feel a certain way in that moment. Tackling each feeling as it arises can also stop you becoming overwhelmed by ever increasing waves of emotions. The more you practise mindfulness, the more you’re likely to become aware of specific situations that make you feel a certain way. Mindfulness can also help to diffuse stress or anxiety by focusing your attention on things you can see, hear, touch, smell or feel. In addition to acknowledging feelings as they happen, make time each day to practise mindfulness by:

Digesting what has happened during the day and writing any thoughts and feelings in a mindfulness diary. Putting thoughts on paper, which can help minimise concerns that might seem more worrying in your mind.
Finding somewhere to relax and take deep breaths, focusing on each breath in, and out.
Changing your routine – going for a walk during a work break and noticing the things you see and hear.
Acknowledging recurring feelings and noting what it is you associate with these feelings. Over time, you will come to realise that the worrying thought, or fear is just that, a thought.

For more about mindfulness, download our free booklet >

Make time to relax

You might think it’s easier said than done, but making time to relax is important for your mental health. The mental health charity Mind recommends different ways in which you can relax to improve mental health:

• Avoid technology – turn off your mobile phone and TV and enjoy the silence. Make a point of avoiding all social media for an entire evening and use that time to do something else you enjoy.​
• Relax among nature – Research shows that being around nature is beneficial for our mental health. This includes not only local parks and countryside, but also having indoor plants and enjoying the trees dotted among the city landscapes. Perhaps surprisingly, studies have revealed that even watching TV programmes about nature can have a positive impact on your wellbeing. 
• Breathing exercises – deep breathing can help to reduce stress by increasing the amount of oxygen that enters your body. This can then reduce your blood pressure and create a feeling of calm as you breathe in and out, relaxing your entire body.
• Exercise – grab your trainers and get your blood pumping. Exercise can actually be a great way to relax as it releases all those feel-good endorphins. These hormones promote a positive mood, which can make you feel more relaxed. You can exercise at home, among nature, or join your local gym. Some great exercises for relaxation include yoga, Pilates and swimming.

Get a good night's sleep

Sleep and mental health are intrinsically linked. Many kinds of mental health issues can be associated with lack of sleep, including anxiety, depression, and stress. Fortunately, there are things you can do to improve your sleep and therefore your mental health:

• Avoid alcohol and caffeine before bed – drinking caffeine-laden drinks, or alcoholic drinks can disrupt your sleep. Alcohol is a depressant that may make you feel relaxed initially but can interfere with the stages of sleep later in the night. You could find yourself going in and out of sleep, experiencing headaches from dehydration, and ultimately, not getting a good night’s sleep at all. Caffeine is a stimulant and can stop you from falling asleep easily in addition to interfering with the later stages of your sleep cycle. 
• Make it comfortable  – Make sure you have a comfortable bed, mattress and bedding so you aren’t agitated during sleep.
• Make it calm – Create a calming sleeping environment without stimulating gadgets or electronics and allow your mind to wind down at least an hour before bedtime.

Recognising Depression in Teenagers

Many parents are already aware of the hormonal changes that take place during the teen years. Dramatic mood swings and conversations consisting of nothing more than grunts or eyerolls can often appear to be the norm once they hit 13. But would you know how to spot the difference between normal teen angst and something more concerning, such as depression in teenagers?

According to the British Journal of General Practice “Earlier recognition of depression in young people has the potential to reduce the burden of depression in adulthood.”

This alone is enough reason to be aware of the signs of depression in teenagers and, as parent or carer, to want to provide your teen with as much support as possible.

What are the signs of depression in children and teens?

• Low mood for an extended period of time 
• No longer enjoying activities or hobbies that they once did
• Increased irritability or bad temperedness
• Sleeping more or less than usual
• Drastic change in weight
• Overeating or undereating
• Feelings of low self-worth
• Express thoughts of self-harm or suicide

These are just some of the more common signs that your teen may be depressed, but there are also other indicators of depression in teens. If you notice changes in behaviour or attitude, your teenager may be experiencing depression and could require some form of help.

Why do teenagers feel depressed?

Of course, there are all kinds of reason a teenager may be feeling depressed, but the NHS has cited the following reasons for depression in teenagers:

• Bullying at school or in other peer group situations
• Family problems such as parents separating
• A bereavement
• Abuse – depression in teens can be an indicator that the child has experienced some form of physical, psychological, or sexual abuse
• A family history of mental health problems, including depression, can make your teenager more likely to suffer from depression

Depression in teens can be caused by ongoing events that become more difficult to deal with over time, or just a one-off occurrence.

How can I help my child if they are depressed?

• Remember, what may seem like a small issue to you can be a very big deal for your child. Take them seriously when they express their feelings.
• Try to talk to them about how they feel. Let them know that you’re available to talk to them, even if they aren’t ready to share their feelings with you straight away. 
• If they don’t want to talk to you, don’t take it personally. Let them know that they can talk to other people such as a trusted friend, teacher or someone else in the family. 
• Should your teen be extremely reluctant to share their feelings with you, ask their school if they have any concerns or if they’ve noticed any change in your child’s behaviour.

When to get professional help for your teenager

Contact your child’s GP if you are concerned about their mental health or are worried about any unusual behaviour. Your GP may be able to refer your teen for specialist mental health therapies and services or make suggestions for other things that may help.