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40 (practical) tips for mental health, well-being and prosperity
| Tough Times |
27. Be hopeful.
~ Being hopeful means believing that you can set (realistic) goals for the future and that you have the ability to successfully work towards them. Hope sustains us even when things are not going the way we want. Nothing lasts forever, and remembering that things will change can get us through tough times.
28. Work on developing different ways to cope
~ People who actively develop different ways to cope with difficult things are happier. Talk to a friend, meditate, exercise!
29. Write things down.
~ Keeping a diary or simply writing down a thought can greatly help to cope with problems. Write things down to help you organise and formulate your situation and your thoughts. It also allows you to look at the situation as an outsider. You can rewrite it, come back to it later or simply throw it away when you’re finished.
30. Ask for support.
~ The longer you leave a problem, the worse it may become. Don’t be afraid to ask for help from a family member, friend or professional. Asking for and accepting help from family and friends strengthens your ability to cope. If you feel overwhelmed or have difficulty meeting your goals on your own, consider seeking help from a psychologist.
31. Get intimate
~ Almost every close relationship will involve some negative experiences. However, the positive emotions, shared experiences, and the physical intimacy that comes with intimate relationships have a strong link to health and well-being and helps buffer against stressors and mental health difficulties.
32. Simply getting together can be supportive.
~ Simply having someone who you can be yourself with can be a major protective factor against depression. Men, who traditionally have difficulty seeking support, will naturally begin supporting each other if they are simply brought together on a regular basis.
33. Find support online.
~ Online groups can develop into self-sustaining networks, with internet friendships enhancing off-line or “real-life” friendships rather than replacing them, and thereby leading to offline benefits for online users.
34. Be a support.
~ Be a supportive family member or friend. Social support is a significant factor in predicting both psychological adjustment and physical health.
35. Focus on things you can control.
~ When a person is not doing as well as they would like at a particular behaviour, avoid focusing on the stable uncontrollable things (the past, gender, a permanent disability) as this can lead to feelings of hopelessness. Instead, focus on what can be changed, the things that are unstable and controllable, e.g. the amount of effort put in or the way the person is going about it. This can foster positive feelings of hope and persistence at the task.
36. Think about how you label events
~ Is a puncture in your tyre really a disaster? Or is it a nuisance, inconvenience and annoying? How you think and talk about events can really influence your mood and the intensity of it.
37. Do something!
~ Mood and activity: If you’re feeling down or blue, aim to DO. Do not rely on your mood or feelings to dictate your activities; do not wait until you “feel like it”. The best thing when you are feeling down is to DO something!
38. Be flexible in your thinking.
~ Avoid “all or nothing”, “black or white” and absolutist thinking. Do you find yourself using words like “should”, “ought”, “must” and “can’t”? Using such rigid language can mean that you end up living by very fixed rules. This can lead to increased stress and even anxiety or depression. Try substituting a different word. Instead of “I must” or “I should”, try “it would be helpful if I…”
39. Remember your triumphs
~ Focus on moments in the last week where you were proud of yourself. When people get stressed they tend to go into ‘all or nothing’ thinking and search for evidence of how poorly they performed or how catastrophic a likely event might become. If you review your week and search for moments where you were really yourself, this will lift your mood and help you avoid a black and white way of looking at the world.
40. Think about mental health and see the person first
~ There are many misperceptions about mental health problems. These misperceptions can often add to the problems that these illnesses bring. Challenging and looking beyond stereotypes or labels and seeing the person first will help. Educating yourself about mental health will not only reduce misperceptions about mental illness but will help you recognize when you or someone you know is having a hard time.
Source : The Physicological Society of Ireland
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