Top Tips for Staying Mentally Well

Mental Health is everybody’s business. It’s about the way you think and feel, the way you cope with life’s difficulties, how you manage your relationships and making the most of your potential. Taking care of your mental health is just as important as taking care of your physical health. This section of the website focuses on steps you can take to protect your mental wellbeing.

Making Changes

People often decide they want to change an aspect of their behaviour, whether it be trying to lose weight or exercising more or maybe even trying to get more sleep. We are usually quite motivated at the beginning but then find that our motivation slips over time. Making SMART changes can help you to stick with your plan.

Specific: What exactly is it that you want to change? For example, rather than saying 'exercise more' you could say 'I will go to the gym with my friend for one hour after work on a Monday, Wednesday and Friday'. Setting yourself a more specific goal means you will be more likely to stick to it.

Measurable: If you are going to make a change how will you monitor your progress? One good way of doing this is to keep a diary so you can keep track of your achievements. This can also be quite rewarding to fill in as you go along because you will have a written record of all your hard work. Other people may choose to measure their progress by telling somebody else how they are getting on, again this can help to maintain a sense of achievement.

Achievable: Be sure to set yourself goals which you can realistically achieve. For example say you plan to exercise more, it would be realistic to start off with a plan to go for a walk at the weekends and then once your body gets used to this you could build up to going for a run instead. It is also important to plan around your lifestyle. For example if you have children you could walk them to school and then run home. Remember that you can always adjust your goals as you go along.

Relevant: Set goals which are personally relevant. Don't dwell on negatives, focus on what there is that you CAN do. You may want to write down your motivations for changing your behaviour. It will be easier to make changes if you have a genuine interest in changing your behaviour.

Timely: Be realistic in your timescale. For example, if you are trying to lose weight work out what is a safe rate for you to do so. Remember you can always consult a health professional for advice before making any major lifestyle changes.

Eat Well...

Just like the rest of your body, your brain needs a balance of essential nutrients to stay healthy. You should eat three balanced meals a day and drink plenty of water. Try taking small steps towards improving your diet, you could swap your mid morning biscuits for a piece of fruit or try to cut down on caffeine. Listed below are some useful links to healthy recipes you could try out and to tips on improving the way you eat.

Useful Links

• The Change 4 Life website has useful ideas on making healthy changes to your lifestyle
• Enjoy Healthy Eating – healthy eating recipes
• Food Standards Agency, helping you make healthier choices
• Mental Health Foundation: Information about how your diet links with your mental health
• Mental Health Foundation: Feeding Minds
• Recipes for mental health
• The Mind Meal

Downloads - Good Breakfast Guide & Nutrients Table

Exercise...

Keep yourself physically and mentally active – You may not be aware of the links between your physical and mental health; doing regular exercise can help keep you fit and will release feel good chemicals into your body. It can also help you sleep, look and feel better which in turn can boost your confidence and increase your self esteem.

Ideas for Getting Active

• Go for a walk with friends
• Leave the car
• Get off the bus one stop earlier
• Get out at lunchtime
• Take the stairs
• Gardening
• Find an exercise class
• Do a charity run
• Go for a cycle
• Join a gym

Useful Links

• Make the most of living in Shetland and try some of the local walks 
• Shetland Recreational Trust, information about Shetland's leisure centres
• Shetland's Community Directory: click the 'Sport' tab for information on the huge range of activities available in Shetland.

Downloads – Exercise & mental health booklet and Get Active Diary

Alcohol Use...

Drink sensibly – Occasional light drinking is perfectly healthy and enjoyable for most people however it is important to stay within the recommended daily allowance: 3-4 units for men, 2-3 units for women. Some people use alcohol to try to deal with difficult feelings, however the effects are only temporary and can make you feel worse as the alcohol wears off. Excessive drinking can damage both your body and your brain.

Drink Better is a local campaign which aims to encourage people to have a good time and enjoy alcohol more responsibly http://www.shetland-communities.org.uk/sadat/drinkbetter.html

Key Messages of Drink Better

• Drinking a bit less on each occasion
• Sometimes not drinking at all
• Drinking for the right reason: not to drown your problems
• Drinking in the right context: not as the main activity
• Drinking better quality products
• Respecting those who choose not to drink

If you are worried about your own or somebody else's alcohol intake you may want to look at our main alcohol and drugs pages.

Maintain Good Communication...

• Talk about your feelings – Talking things through isn’t a sign of weakness, it can help you take charge of your situation & develop coping strategies. Just being listened to can be enough to help you feel supported and less alone.
• Keep in touch with friends – Having a strong support network of family and friends can help you to deal with life’s stresses. Keeping up communications with the people you love can make you feel valued so it’s worth working on these relationships. Being around good friends can help you see things from a different perspective and work through your problems. Why not pick up the phone or go out for a coffee?
• Care for others – Caring about others can help you to maintain relationships. Just as having other people around can make you feel more supported, being there for another person can help you to feel needed and valued.
• Ask for help – If things are getting too much for you or you feel like you aren’t able to cope don’t be scared to ask for help. Friends and family may be able to offer support and there are also local services available which can help you to work through your difficulties. You can find out more from your GP or voluntary agencies like those based at Market House.

Relax...

Learn to relax – Make time for yourself. It is important to learn to de-stress – find something that works for you. It could be playing sports, going for a long bath or even just getting an early night.

Accept Yourself...

Accept who you are – We are all different. It is healthy to learn to be happy with yourself. Understand that you can’t be good at everything but really focus on what you can do well and this will help you feel better about yourself.

Do Something You Love...

Having an activity you can just lose yourself in is great for combating stress. You can focus your concentration and forget about your worries for a while. The sense of achievement is also a great boost for your self-esteem.

Want to try something new?

• Shetland Times lists upcoming events
• Shetland Community Directory has links to a range of activities, from arts to sports
• Shetland Recreational Trust