World Mental Health Day takes place this Sunday on October 10th.
World Mental Health Day aims to raise awareness of mental health issues worldwide and encourage positive mental health.
This year's theme is 'Mental Health in an Unequal World.' Inspired by the cause of World Mental Health Day 2021, I am sharing some simple yet powerful tips to improve wellbeing and personal development.
The Healthy Mind Platter was created by psychologists David Rock & Dan Siegel and contains seven essential mental activities necessary for optimum mental health every day. These seven daily activities make up a complete set of 'mental nutrients' that support your brain to function at its best. By engaging daily in each of these servings, you nurture your brain activities, strengthen your brain's internal connections and connections with other people.
1) Focus Time
When we closely focus on tasks in a values-oriented way and take on small goals that stimulate us, we make deep connections in the brain.
Ways to practice Focus time:
· Finish a project at work
· Read a chapter of a book
· Listen to a podcast intently
· Immersing yourself in a hobby you enjoy- e.g., Playing guitar
2) Playtime
When we nurture ourselves to be spontaneous, playful, or creative, we boost our mood and help make new connections in the brain.
Ways to practice Playtime:
· Playing with your children or pets
· Painting a picture
· Watching a Disney movie
· Going somewhere new
3) Connecting Time
When we connect with others we care about (ideally in person), this acts as a buffer against loneliness and isolation. We also activate and reinforce the brain's relational circuitry by appreciating our connection to nature through walking, cycling, or admiring a sunset.
Ways to practice Connecting Time:
· Going for a swim in the sea
· Walking in the forest
· Checking in with yourself throughout the day 'How am I feeling?', 'What do I need to do to support myself?'
· Practicing mindfulness
4) Physical Time
When we move our bodies through stretching, dancing, or cardio, we strengthen the brain in numerous ways.
Ways to practice Physical Time:
· Practicing yoga
· Doing stretches at your desk
· Going for a jog
· Dancing to your favourite song
5) Time In
By spending time alone in quiet reflection, focusing on our emotions, sensations, images, feelings, and thoughts, we improve our self-awareness and help to better integrate the brain.
Ways to practice Time In:
· Pausing throughout the day and connecting with your breath
· Journaling
· Making space for your emotions through noticing them and letting them be there for a couple of seconds
· Grounding yourself throughout the day
6) Downtime
When we are non-focused, not focusing on goals, and allowing our mind to wander or relax, we help the brain recharge.
Ways to practice Downtime:
· Watching a sitcom that doesn't require much thought or energy
· Listening to your favourite song
· Scribbling doodles onto a page
· Lying in your bed and relaxing
7) Sleep Time
When we support our brain by giving it the rest it needs, we integrate learning and recuperate from the day's experiences.
Ways to practice Sleep Time:
· Hitting the snooze button for an extra ten minutes
· Winding down before bed by listening to your favourite mindfulness audio
· Box Breathing
· Sleeping with no distractions (turn off the phone, don't sleep with your pets in the bed, and turn off lights) to get better REM sleep
Although the Healthy Mind Platter recommends doing the seven essential activities every day, if you lead a hectic lifestyle and can't focus on all seven, that is fine too. I suggest picking one or two activities from the platter to practice as you get started. Each activity is a building block to wellbeing; by taking one small step, what you will find is once you have created one habit, it is easier to build another. Then over time, your platter will become fuller and fuller, which will boost your vitality and nourish your mind.