The DO's

The DO NOT's

Hygiene

Manage the basics: brushing teeth, showers, deoderant, laundry, haircuts, washing hands regularly, filing nails and maintaining pride in appearence.

Addictions

Can be anything: drugs, alcohol, food, gambling, social media, sex. Get professional help where needed as they cause long-term negative effects. 

Health

Take regular medications, checking lumps, awareness of genetic conditions and family history.

Diet

Treats are fine time to time, but a routine diet should have all the nutritional food groups in recommended portions.

Exercise

Whatever works for you -swimming, golf, gyms, running, cycling, climbing, sports- get the body moving.

Binge drinking

Regular, heavy drinking interferes with chemicals in the brain that are vital for good mental health.

Binge eating

Eating feelings cause physical health problems in additon to impact confidence, mood and anxiety levels long term. 

Over exercising

Over exherting yourself can have devestating long term effects on the body. Experts reccomend a maximum of 90 minutes per day.

Connect and communicate

Relationships with our communities, neighbours, coworkers, families and friends is essential to happiness. 

Toxic relationships

If people have a detrimental impact on your life, mental health or happiness, it’s okay to cut them out. 

Contact your GP

A good repoort with your GP is essential. If uncomfortable swap GP. Keep them updated on health changes. 

Over spend

When we experience sadness or mainia, we can throw money away without noticing to feel better.

Make home a safe space

Wherever you live, don’t let the bad inside of your front door. Make home your safe haven- decoration, guests, 

Be in the presence of negativity

If something, someone or some places overloads you with negativity, leave it in the past where it belongs.

Journal

Everyone needs a release to vent but people don’t always meet our expectations. Writing things down is the next best thing. 

Avoid work or responsibilities

Stability, routine and responsibilty keep our focus on survival instead of stuck in our own thoughts, keep going.

Be mindful

Not only making time for meditation but being present in everything you do increases focus, productivity and peace.

Isolate yourself from the pack

People are stronger together. Keep in touch with your roots and supper networks; family, friends, healthcare professionals.

Follow your passions

Hobbies/leisure time is taken for granted. Spend time doing things you enjoy or trying new things to add to your past times. 

Spend life in virutal realities

Escapism is a natural coping method but wasting too much time and resources on the unreal.

Be organised

Stress levels are worsened by disorganisation. To-do lists, calendars, reminders and alarms can avoid lateness, missing deadlines and forgetfulness. 

Overuse social media

Prolonged social media use leads to comparisons, jealousy and the fear of missing out. Try to minimise your usage.

Take care of pets or plants

Pets provide companionship to combat loneliness.. If animals aren’t your style, try plants. Gardens or pets give a sense of purpose.

Focus all your energy on heartbreak

Relationships are key to a healthy life, they are not the be-all and end-all of our life. Nothing is permanent.

Explore

Travel nationally to see national parks, forests, cities – the new and exciting can increase our fulfillment. 

Wear a mask

Supressing your true personality and sense of self can hurt your emotionally as well as affect behaviour.

Play or listen to music

Instruments can give us pride, focus and boost creativity. If you struggle learning instruments, you could try singing, mixing sound mixes electroncically or just listening. 

Be destructive, vengeful or unkind

Taking out our emotions on others around us only makes us feel worse in the long term, break bonds and create conflicts. Worse; guilt. 

Find your spirital side

If you’re religious or not, everybody needs to tune in to their inner self. 

Over use technology/electronics

Prolonged screen time is linked with an increase of mental health problems. 

Strategise

In life, you need to have end goals. What do you want to achieve and how are you going to do it? Make it realistic and work toward it. 

Become a couch potato

Depression or low mood lures up into the trap of the TV-sofa-sleep-repeat cycle which worsens the depression or low mood. Break out of it. 

Games and activites

Board games, puzzles and group games can challenge our brains as well as deepen connections by playing with others. 
Outdoor activities like sports, walks, play parks or extreme activities (airsoft, paintballing etc) do exactly the same.

Dwell on the parst, future or stop on traumatic events

Ruminating on your past, mistakes or choices is not the same as self reflection. Worrying about the future and feeling fear of failure isn’t healthy nerves. Stopping to think about one event repeatedly can make us miss on the life we have now. 
Centre in the present moment. Anchor with your breath. 

Pause

To appreciate the good moments. Use graitude to remind yourself of the positive things in life. Pause on the beauty and take this with you through the day. 

Sugar

High sugar diets are linked to depression due to the imbalance in brain chemicals that happens this can lead to mental health conditions. 

Emotionally regulate

You can self research dialectical behaviour skills and therapy resources to help emotionally regulate your moods. 

Increase your debt

Credit cards, loans, remorgating property can all pool into a magnet for stress. Avoid at all costs. 

Get creative

Arts and crafts, D.I.Y, designing or colouring are just a few ways to get creative. Creativity increases positivity. 

Burnout

Doing too much, sleeping too little, working too hard or no relaxation time concocts bad mental health. 

Pratise active listening

Focusing on what other people have to say instead of our responses can help us empathise instead of be triggered by others. 

Be furious, be curious instead

Anger fuels more anger. Asking questions can be a healthy way to replace the anger. 

Educate yourself

Expanding knowledge not just in relation to mental health but the world can help us help ourselves, the more you know, the more you can do. 

Disappear or depersonalise

Cutting yourself off from the world and its inhabitants seems like a good idea but our sense of identityy and community keeps up going. 

Have good sleep hygiene

Cool temperature, dark lighting, no electronics, routine bedtimes and wake ups.

Say yes to everyone

Don’t sacrifice your time, energy or money on anything you don’t actually want. Learn to say more.

Be kind

To be kind, you simply stop being unkind. Positivity ripples and by being kind you attract kindess in return.

Put yourself under pressue

Most people have high expectations and criticise themselves harsher than others. Work, family, studies… remember it’s okay to do less. 

Find balance

Work life, home life, social life, they take literally all your time away. Prioritise what you need most but don’t forget you time.

Put yourself in danger or make regrets

Impulse choices put you in danger or leave you regretful. Whether it’s an icclit substance, drink driving or a one night stand, make sure you’re okay with decisions. 

Spend time in nature

Fresh air and natural beauty do a world of good for mental health. It takes us back to mother nature being in the quiet.

Avoid daylight

Vitamin D is key for a healthy life and body. Without sunlight, our mental health can take a massive hit. Even if you can only make to to the back garden. 

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