World Mental Health Day

One of our Youth Ambassadors, Lowri Player reflects on some important self-help strategies.

As we conclude Happiness at Work Week, this Friday is World Mental Health Day.

It is so important to take the time to reflect on your happiness, but trying to find different ways to maintain happiness or cheer yourself up can be difficult! It is easy to say “look on the bright side” or “be grateful,” but it is not as easy to put into action.

When life becomes stressful and work becomes too much, what do you do to relax? Here are some coping techniques:

JUST BREATHE!

Anxiety and stress can become a physical spiral of hyperventilation. I recently spoke to a doctor about my own experiences with anxiety and questioned why it is so physical; I thought there must be something wrong with me to have chest pains and such intense physical sensations. The doctor reassured me that this is normal and that these symptoms can be resolved through breathing exercises.

Slowing your breathing is simple yet often taken for granted! But why is it such a useful tool when it comes to calming yourself? Well, let’s get to the science behind it…

We all, to some degree, have something called sinus arrhythmia. This means that when we breathe in, our hearts can beat faster than when we exhale. So… when you feel your heart rate is quickening, you can take control by taking your time breathing out.

“To slow your heart rate, breathe in for 4 seconds and out for 8.”

When you breathe in, your heart rate will increase and this is something your anxiety can lock onto; you can convince yourself your body is spiralling out of control. Have faith in your breathing, as your heart slows with every exhale and you can centre your body once again.

JUST SAY IT!

Whether it is writing it down or talking to a friend, words have so much power. Words can be like a spell that help unwind your stresses like the knotted ball of thoughts your brain can become.

Talking to a friend or family member can help in myriad ways. Feeling down can lead you to feel lonely and isolated; that is why it is so important to talk out your emotions with someone you feel comfortable with.

Whenever I feel overwhelmed with a negative emotion and I cannot figure out why I feel that way or how to resolve it… I write. When words feel too loud and you find it hard to admit your emotions, a notebook can become your best confidante. The words can spill out of you and go on for pages and pages before making any sense. The best part of writing is that you do not have to make sense! It is the perfect solution if you want to get all your thoughts out without judgment; and the perfect solution for when you are not sure why you feel the way you do. I often find after writing all my thoughts down, the cause of my stress can reveal itself and that self-awareness can put me at ease.

“The more you try to express yourself, the easier it becomes.”

JUST DANCE!

As much as language helps us work through our emotions, verbalising your thoughts can be difficult. That leads us to the question: what can we do if we cannot use our words?

Imagine your anxiety, stress, or trauma is locked away in a secret vault deep within your brain. Your words can be like having the wrong key, and physical activity can instead be what unlocks it. Humming, singing, dancing, and chanting are scientifically proven ways to unleash this trauma. Tuning into your musical side and allowing the emotions to come out in melodical ways requires no thinking but still achieves positive results.

This coping technique can be done at any time and independently, which means no fear of judgement or embarrassment. Whether it is dancing to music in your room or humming to yourself while you work, the stress can leave your body without you realising it.

HELPLINES and SERVICES

If you are struggling with your mental health and these self-help techniques are proving difficult, there are services available to help you along and give you advice for free.

• Mind: 0300 102 1234 9am-6pm (Monday – Friday excluding bank holidays)

• National Mental Health Hotline: 866-903-3787 (24/7)

• 988 Suicide and Crisis Lifeline (24/7)

• Samaritans: 116 123 (24/7)

• Childline: 0800 1111 (24/7)

• Shout: 85258 (24/7 confidential text service, just text SHOUT)

• Switchboard: 0300 330 0630 (for LGBTQIA+ callers and phone operators, 10am-10pm everyday)