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Mental Health Awareness Week

MHF

Surviving or Thriving?
(8th-14th May 2017)

This week is Mental Health Awareness Week and the theme this year is focusing on mental health from a slightly different angle. The theme is surviving or thriving?

Too few of us are thriving – we need to change that!

What steps can we take to look after our mental health?

10 Top Tips To THRIVE!

1. Journaling- By writing down all your anxious thoughts onto paper it can de-clutter and clear your mind, leading to decreased anxiety and stress.

2. Support - Support whether it be a relative, partner or friends is vital. Write down a list of a circle of people you feel comfortable with and can talk to, text or call when feeling down or anxious. Opening up to people round you is the first step to recovery, and can give us the encouragement and perspective needed.

3. Self Care - Good hygiene!… that new hair cut, clean clothes, de-cluttering and open space at home are instant mood boosters. Taking care of yourself is important and can help control anxiety and depression and reset your mindset.

4. Sleep - Sleep deprivation can really affect our mood and it’s important to get the recommended 6-8 hours sleep to boost our brain and body and feel fully rested. Avoiding caffeine and alcohol just before bed, turning off electronics and keeping the room at a cool temperature are all good sleep hygiene techniques to have a more restful nights kip.

5. Exercise - Regular exercise is good for the body and for the mind! Exercises releases feel-good brain chemicals that may ease depression and raises the body temperature which can have calming effects. Head out for a walk, run or hike whenever you are feeling anxious.

6. Breathing - Breathing exercises can help keep you relaxed. Breathe deeply and slowly into your belly to help you relax. This stimulates the vagus nerve and tells your brain that you are safe.

7. Listen - Music had been proven to affect heart rate and mood. Listening to your favourite music shifts your focus so you can relax.

8. Hydration - You should be drinking around 1.6 -2L of fluid per day (8-10 200ml glasses). Our bodies are mostly made up of water and require plenty of fluids to replenish water levels. Hydration is vital for brain and muscle function, your immune system, boost in mood and glowing healthy skin.

9. Mindfulness - Mindfulness and meditation are great ways of clearing your mind. The core of mindfulness is achieving a peaceful mental state. There are many apps, classes and books that can help you focus on this area.

10. Chiropractic- Did you know there is recent research that chiropractic care can help with mental health such as anxiety and depression? In a survey of 2818 patients who completed chiropractic care, 76% of those patients reported a mental/emotional improvement. Don’t let pain get you down, contact our clinic today if you are experiencing pain to see if we can help.

Help is available

If your mental or emotional state quickly gets worse, or your worried about someone you know, seek help. Sharing is the first step to recovery. Talking to someone you trust whether it be a family member or friend can also be helpful.

If you are concerned about a developing mental health problem the first port of call should be your GP for advice and support.

The following organisations and services also offer help and support directly.

- Talk to the Samaritans - phone lines open 24 hours a day and provide confidential emotional support. Call 116 123

- Talk to Mind - offer an information line on all types of mental health problems and queries. Call 0300 123 3393

Sources
The Mental Health Foundation – https://www.mentalhealth.org.uk/

Upper Cervical Chiropractic Care as a Complementary Medicine Strategy for Depression and Anxiety: A Case Series Analysis, Roth, Lauren. Alliant International University, ProQuest Dissertations Publishing, 2012. 3518016.

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