Practical ways to prioritise your mental health that will change your quality of life.

Practical ways to prioritise your mental health that will change your quality of life

As we near the end of the year, you may be feeling run down and burnt out. It’s important to take care of your mental health during this time – and always.

Ever heard the saying “health is wealth”? Possibly one of the most accurate statements out there. And of course, your mental health forms part of your overall health. How much have you been prioritising your mental health?

As the year draws to a close, exhaustion and burnout come creeping in. Make sure you’re focusing on your mental health now, and always. If you feel like you do prioritise your mental health but then can’t actually think of how or you feel like you just don’t have the time to focus on your mental health, keep reading.

There are simple and practical ways to prioritise your mental health that will change your quality of life without taking too much thought or time.

The importance of mental health

When we think about our health, we usually think about our physical health and what we should do to improve it. This is most likely because you see and feel when your physical health isn’t where it should be. And others can see any changes in your physical health and make comments about it.

Your mental health is less noticeable to you and those around you. It’s easy to make excuses about why you feel a certain way than to face it straight on.

Mental health is vital as it impacts every area of your life. The importance of good mental health ripples into everything you do, think or say.

Some benefits of taking care of your mental health can include:

Improved mood
Reduced levels of anxiety
An enhanced sense of inner peace
Ability to think more clearly
Improved relationships
Increased self-esteem

Simple ways to prioritise your mental health

We promised some pretty spectacular and easy ways to prioritise your mental health and we promise, these won’t disappoint.

Prioritising your mental health doesn’t always mean taking days off of work or seeking therapy (although, these are some pretty great things to do when you need it). There are some things you can do every day that won’t impact your daily life but will have a massive impact on your mental health.

Often, prioritising your mental health can come in the form of a little self-care and doing things that put you first for a few minutes a day. Doing these things won’t magically improve your mental health but over time, you’ll start to notice the positive effects these new habits will have.

30-minutes of daily exercise

Just a disclaimer here: If you HATE exercise, and absolutely detest it, forcing yourself to do it every day is not going to help your mental health.

We get that exercise isn’t for everyone. But with that being said, we highly advise that you find some form of movement that you love be it dancing, walking, or stretching. There are ways to exercise other than going to the gym or running for 30 mins straight.

Find something you love and do it for 30 minutes a day. Physical exercise releases feel-good endorphins and other natural brain chemicals that can enhance your sense of well-being.

Conscious breathwork

If you struggle with anxiety, conscious breathing exercises are a must.

When you feel your anxiety levels begin to rise, take a step back and focus on your breathing. Close your eyes and think about how you are breathing without changing it. Then begin to take deep breaths noting how they feel as they enter and leave your body.

Alternate between shallow and deep breaths while consciously thinking about the air entering and leaving your body.

If you are unable to do this level of breath work then simply close your eyes and breathe in for 5 seconds and release for 5 seconds. Do this a few times and you take note of how it feels.

Feed your brain

What you eat influences your brain chemistry and your gut health. Recent studies have shown that your gut acts as a “second brain”. This means that your gut can trigger an emotional shift. The gastrointestinal system may send signals to the central nervous system that trigger mood changes and may contribute to mental health disorders.

Make sure you’re:

Reducing foods that are processed or high in sugar
Taking prebiotics and probiotics or eating more fermented foods
Checking if you have food intolerances and removing them from your diet
Eating more fruits, vegetables, and other whole foods
Consuming a high-fibre diet

7- 8 hours of high-quality sleep

The length and quality of your sleep highly impact how your mind and body function. High-quality sleep enables better thinking, learning and memory.

Having a low quality of sleep can worsen mental health disorders including depression and anxiety.

Make sure you prioritise your sleep by:

Having a consistent “bedtime”
Not being on your mobile devices directly before you sleep
Not watching TV directly before you sleep

Daily mindfulness or meditation and rest

Your mind is a powerful tool. Make sure you’re giving it the rest it deserves.

Practice mindfulness or meditation by:

Finding a quiet place where you won’t be distracted or disturbed
Starting with a 2-minute meditation and building up to 5, 10, or 20 minutes each time you do it
Setting a time of day (morning or before bed) to meditate every day
Trialling different meditation techniques to determine which style works best for you

Resting your mind gives you a break from the hustle and bustle of the world around you. It is important to “switch off” for a few minutes a day. But this doesn’t mean scrolling endlessly through Tik Toks or bingeing a series. You need to focus, be mindful and release your mind of any thoughts.

These are some simple and practical ways that you can put yourself first and prioritise your mental health.

The how-to guide on building up your self-confidence

Have you ever found yourself feeling like you’ve seriously lost your mojo? Well… Same. That’s why we’ve come up with the ultimate guide for you to find your confidence again!

Feeling down in the dumps and like things just aren’t going your way can have a ripple effect. When one thing hasn’t worked out and then another and another, it can quickly pile up until you’re left feeling completely defeated.

Once you’re in a bad headspace, it can be pretty difficult to pull yourself out of it and focus on all the things that are amazing in your life and all things that you’re great at.

We know it can be tough sometimes but this ultimate guide will have you hyping yourself up again in no time!

Why it’s important to focus on your confidence

Having self-confidence gives you the ability to take on the day and kick butt!

When you’re confident, you are more likely to move forward with people, relationships and opportunities. You won’t second guess yourself and move away from potential experiences.

And when things don’t work out the first time, your confidence will propel you to try again.

How to hype yourself up

1.Be kind to yourself

First things first, don’t be so hard on yourself. You’re allowed to have days where things don’t seem to be going the way you want them to. It’s okay to have a day where things honestly just suck.

BUT, just give yourself that one day. Then get back to being the amazing, strong and motivated person you are!

Remember to change your inner dialogue to celebrate yourself rather than tearing yourself down.

2. Create a to-do list

When you’re in a funk, simply doing things can seem too difficult. Start your days with a to-do list. The list can include things like “do laundry” or “write in my journal” rather than just work items.

Your to-do list can evolve into a little schedule for the day. You’ll be amazed at how motivating it is to cross things off the list as you go about your day. This will also help you establish a maintainable routine and give you control of your life.

3. Get active

Don’t get us wrong, getting active doesn’t mean you need to sign up for a gym contract and start working out 6 times a week.

But it’s important to keep your body moving. Physical activity is good for both your body and mind. Start by going for daily walks to get yourself out of the house. Or take a moment to do a home workout (depending on the weather, you could do this outside too).

Find ways to move your body in ways that work for you!

Discover: The importance of gut health – plus the best and worst foods for your gut

4. Stop comparing yourself to others

Do you, boo! Comparison is the thief of joy and with social media, comparing yourself to others is inevitable.

Don’t focus on what others look like, what they’re doing or where they’re going. Focus on yourself and your own progress. Every individual is on their own path but at the end of the day, life is a journey, not a race. You have time to do all the things you want to do.

If necessary, unfollow those that you compare yourself to on social media and work on being genuinely happy for those around you when they achieve things.

5. Create the ultimate ‘hype’ playlist

This is our favourite step!
If you’re having one of those days when things just aren’t going your way, use your hype playlist to bring you out of your funk.

Lizzo has some incredible hype tracks and so does NF if you prefer rap. Find the songs that make you feel invincible and play them as loud as you can and on repeat. Maybe even bust a move while you’re at it!

Explore: Everyday hacks to keep you calm and focused for a busy day

6. New look, new you!

Get that new haircut you’ve been mulling over or treat yourself to new hair colour or highlights. Maybe add something new to your wardrobe or try out a new look.

When your confidence is low, changing up your physical appearance and seeing yourself in a new light can really help. Building on your inner self-esteem is often complemented by a revamp of your appearance.

The combination of working on yourself inside and out will catapult you into a whole new direction!

7. Be your own hype man/woman

Don’t wait around for people to tell you that you’re doing a great job. Tell yourself! Be your own hype man especially when it feels like no one else is going to hype you up.

You’ve got this, you know you do!

Here’s the thing…

We have very little control over how others see us or what they think and say about us. But you can change your own narrative on how you see yourself and how you talk to yourself and there’s no better time than when you’re feeling less than great about yourself.

The only thing we have control over is ourselves and often, others treat us the way we carry ourselves. We attract situations that mimic our beliefs about ourselves and what we think we deserve. If you truly want the life you crave, it starts with seeing yourself for who you are and who you want to be. It’s about the baby steps you take that lead you to exactly where you want to be.

June 17, 2022 Gemma Oberholzer All, Think Well, Think Well, Think Well, Think Well Comments Off

Why waking up early matters & how to do it

We all lead busy and demanding lives. Perhaps even reading the title of this blog makes you cringe thinking of yet another thing you ‘should’ be doing, but just don’t have the energy for.

Fear not.

Your success in life does not solely depend on waking up at the crack of dawn. Some of the most successful people in the world are late risers (Mark Zuckerberg, Elon Musk and Warren Buffet to name a few). But if you feel low in energy, continuously rushed, and left with little time for yourself, it may be worth exploring some of the beautiful benefits that waking up earlier can offer you.

Ease into the day

By waking up earlier, you can start the day without feeling rushed. You are able to begin the day with a sense of clarity, without feeling that you are already behind on your to-do list. The way we start our day can set the tone for how the day unfolds, so if you want to move through your day feeling a greater sense of ease, this smaller step can go a long way in making this your reality. Starting the day with a calm centered outlook will also allow you to be more proactive and less reactive to external circumstances.

More time for self-care

Often when we are busy and life feels slightly chaotic, the first thing to fall by the wayside is self-care. By choosing to carve out a little time first thing in the morning, your day begins to open up and there are more opportunities for you to fit a variety of tasks in. This means you are more likely to get things done that matter to you. This could include small tasks such as drinking enough water and taking mindful rests between work, as well as exercising and having time to unwind or spend time with those you love. The ability to ‘fit everything in’ becomes easier, which has profound impact for you and those around you.

Better sleep

Research indicates that people who wake up earlier, are more likely to go to bed earlier and therefore enjoy longer, better quality sleep (healthline.com). Now we all can agree on this one! The latest science shows that good quality sleep is vital to our overall health, and it impacts our mood, concentration and physical wellbeing in many ways. The trick here is to ensure that if you are choosing an earlier wake up time, that you commit to a reasonable bedtime, allowing you to get at least 7-8hours rest a night.

Energy & Focus

The great thing is that the benefits of waking up earlier begin to compound on one another. If you are enjoying great quality sleep, and have enough time to prepare meals that are nutritious (as opposed to squeezing in fast food or worse skipping meals altogether), then naturally you will enjoy sustained energy throughout your day. If you feel energized from the inside out, you can achieve all that you set out to. You will feel productive, vitalised and motivated to continue in the pursuit of your goals.

Starting to think you can give an earlier wake up a try?

Here are some of our top tips to getting started!

Adjust gradually. If you do a drastic switch from a 7am to 5am wake-up, it will not only feel like quite a shock to your system, but you’re also less likely to maintain it. Start by gradually moving your alarm clock 15 mins earlier, adjusting in small increments until you reach your ideal start time.
Get out of the bedroom. Once you wake up, try to make it part of your routine to move away from your room to avoid the temptation to go back to sleep.
Reward yourself. Try and enjoy the process and make it worth repeating. Why not stop for your favourite coffee on the way to work, or enjoy your morning tea in the garden. Afterall, the joy is in the journey!

March 22, 2022 Gemma Oberholzer Healthy Habits, Think Well, Think Well, Think Well, Think Well Comments Off

How to stay focused and motivated before and during silly season

This time of the year is difficult. We’re tired, it’s been a long year and December leave feels like it’s just out of reach. Staying motivated and focused on your work can sometimes feel impossible but we’re here to tell you that you can do it! You’re nearly there and our expert tips will keep you going as we approach the silly season.

You know that feeling on a Thursday where you’re impatiently waiting for Friday to come so that you can finally let your hair down for the weekend? November is basically the Thursday of the year where you’re eagerly waiting for December to come around the corner. And as we creep past November and into December the impatience grows as your leave days near.

Staying focused on everyday tasks and getting your work done is next to impossible when you’re thinking of an upcoming holiday or what to get your loved ones for Christmas or all the food that’s in store. We could go on and on but let’s get to the point. We’ve identified some fantastic tips to keep you focused and motivated to get through the last stretch of this year.

Explore: How To Be Professionally Successful And Feel It

How to stay motivated and focused

Goals, goals, goals

You’ve definitely heard this one before but setting achievable goals is one of the best ways to remain motivated.

Get out a notebook and write down the goals you’d like to achieve before the end of the year. The trick is to be as specific as possible as well as realistic. You could write goals like meeting all your deadlines before going on leave or wrapping up your final projects (write down exactly what each task is and maybe include the dates you would like them to be completed by).

Be realistic in your goals though, don’t try to squeeze in working towards getting a promotion if you haven’t had the conversation with your manager or worked towards that goal throughout the year. If you write down goals that are unreachable, you’ll end up feeling deflated and demotivated.

Don’t be hard on yourself

It’s been a long year… Scratch that, it’s been a long 2 years! You’re tired (you aren’t alone in that) and you desperately need a break. There is a reason it’s recommended to take a certain amount of leave in a year – we need and deserve it.

If you’re struggling to get through the last few weeks, that’s okay. But make sure that you’re still doing the best that you can to achieve the final goals you’ve set. If your best right now is 60%, then do that but keep going.

Discover: How to manage your stress and make it work for you

Find ways to re-energise

When you begin to feel your motivation begin to drain, think of ways that will pick your energy back up. Make sure it’s something you enjoy doing though, otherwise, you’re just going to feel as depleted.

These are a few of our ideas for a pick-me-up:

Take a coffee break – step away from your desk and take a break with a delicious cup of coffee or tea and be mindful as you re-energise
Go for a long walk
Make time for a workout – sometimes getting your endorphins flowing is the best thing for you
Meditate
Take regular breaks throughout your day – sitting down and working for 4 hours straight will start to wear you down. Take 10 minute breaks every 30 – 60 minutes.

Have fun!

This can be the best time of the year filled with so much love and excitement as we all work towards the end of the year. Even though it can be a very busy time filled with deadlines and preparing for December, remember to enjoy every minute of it.

When you have a positive attitude towards things, you’re more likely to want to do it rather than feeling loathed to do it.

Try to maintain balance between work and your personal life as you navigate your way through the final weeks of the year.

Teamwork makes the dream work

If you’re really feeling exhausted, remember that you aren’t alone. Reach out to a colleague to help you meet your deadlines or to a loved one if there are personal tasks you’re struggling to make time for.

Working together helps us feel motivated and will lighten the load you may feel. You could also form a little group at work where you do activities together or go on breaks together to help one another remain focused and motivated on finishing the year strong.

Read: How To Bloom Where You Are and Succeed

The end is near

Try to keep in mind that your well-deserved break is right in front of you. This is your final push until you get that much-needed break.

When you remind yourself that you have to remain motivated for only a short while longer, you may feel more inclined to keep going without feeling like you may drown.

This time of the year can feel both exhausting and exhilarating so we understand that your focus and motivation may be starting to dwindle. But you’ve got this! This is your little reminder that it’s the final stretch and with the right goals in mind, you can finish this year strong!

November 25, 2021 Gemma Oberholzer Think Well, Think Well, Think Well, Think Well Comments Off

Checking in: Mental health check-in tips and when to see a specialist

The last couple of years have been draining on everyone. We have all gone through a pandemic, life readjustments and navigated unprecedented circumstances. It’s only natural to sometimes feel like you’re overwhelmed or out of control. There are few things in this life that we have control over but it is so important that you check in on yourself.

We easily think of asking our loved ones how they’re doing and if they’re okay but we rarely check in on ourselves and our own mental health. This is a mini check-in guide to show you how to do daily check-ins with yourself and we’ll highlight if it may be a better idea to seek some professional advice.

What is a mental health check-in?

Have you ever been worried about a friend and decided to give them a call to see how they’re doing?

Well, a mental health check-in works the same but you’re asking yourself how you’re doing. It’s all about taking a moment in every day to reflect on how you’re feeling physically, emotionally and mentally. There are various ways to do a mental health check-in and it’s best to find what works for you. Some people prefer to sit back with a cup of coffee while sitting outside and taking a moment to themselves while others prefer to sit with a journal and write everything out.

We’ve outlined a few things you can do to check in on yourself.

Mental health check-in tips

Important questions to ask yourself

When you’re doing a mental health check-in, it is ideal to find some time in your day where you can be completely mindful and have enough time to truly reflect.

You could spare a few minutes on your lunch break or on your way home, any time where you are on your own and can concentrate on your own needs. Once you have found the time, think about what you would like to ask yourself. Here are a few of our suggestions;

How am I feeling today, really? Both physically and mentally.
What’s taking up most of my headspace right now?
What was my last full meal, and have I been drinking enough water?
How have I been sleeping?
Have I been doing any physical activities lately?
What did I do today that made me feel good?
What’s something I can do today that would be good for me?
What’s something I’m looking forward to in the next few days?
What am I grateful for right now?

There are many other questions you can ask yourself but these questions will give you a sense of how you are doing. Are you stressed? Have you been looking after yourself physically? All of this contributes to your mental health and by asking and answering these questions honestly, you will be more cognisant of how you’re actually managing.

For some more tips on how to be truly present, give this article a read.

Keep a journal

If asking yourself these questions doesn’t really work for you then try writing it down in a personal journal. You can set aside some time in the morning where you write down your daily affirmations (these are positive thoughts about yourself and your life), your goals and what you’re grateful for.

Keeping a daily journal will help you set your intentions for the day and help you start the day on a positive note. You can also use the journal to outline your feelings or challenges you faced that day with possible solutions to help you the next day.

Look at your feelings and behaviours

Has anything changed lately? Have you become impatient and snappy when you’re usually calm and reasonable? Take a look at if your feelings and behaviours that you perceive to be normal for you have changed.

This goes hand-in-hand with asking yourself how you’re feeling but it’s important to take note of if anything has fundamentally changed with you and then you need to ask yourself why.

Assess your physical health

Have you been sleeping enough? Are you drinking enough water? Are you getting in any physical activity?

Your physical health impacts your mental health tremendously and if you have found that you aren’t feeling great mentally but you aren’t sure why, try assessing if you have let your physical health slip.

A healthy body will help keep a healthy mind.

Don’t wait until things are really bad

Mental health isn’t always easy to talk about and more often than not, we’re quite hard on ourselves where we will say “You’re fine, it’s just a bad day” or “I need to just get over it”. Thinking you’re fine and trying to push how you’re truly feeling to the side can be dangerous to your overall mental health.

Treat yourself the same way you’d treat a close friend. When someone you love is having a very hard time, you wouldn’t tell them to get over it, you’d offer advice or tell them to get help. So, why wouldn’t you do the same for yourself?

When to seek professional assistance

Everyone has days where they feel low or depressed or even out of control. So much is happening in our lives every single day, it is normal to not feel 100% all of the time. This then begs the question, “how do I know if I need to see a specialist then?”

Well, a good rule of thumb is, if your “low” or depressed mood lasts longer than a week or two or if you’re struggling to function at work, with your family or in your social life and if daily tasks seem unbearable, it would be in your best interest to seek out some help.

Remember though, getting professional help does not make you weak, it takes a really strong person to admit that they need help.

October 29, 2021 Gemma Oberholzer Think Well, Think Well, Think Well, Think Well Comments Off