Author: Vicki Wootton-Champion

How to prioritise mental health

Posted on by Vicki Wootton-Champion

How to prioritise your mental health

In today’s fast-paced world, prioritising mental health is essential. With mounting pressures from work, relationships, and daily responsibilities, it can be easy to neglect our own emotional and psychological well-being. However, understanding the importance of mental health and taking active steps to nurture it can lead to a more balanced and fulfilling life. Here’s how you can prioritise your mental health in practical ways.

 

  1. Recognise the importance of mental health

Mental health is just as important as physical health. In fact, the two are deeply connected. When we are mentally healthy, we can better manage stress, form positive relationships, and cope with life’s challenges. Neglecting mental health can lead to burnout, anxiety, depression, and other emotional struggles that affect not just ourselves, but also those around us. Start by acknowledging that mental health deserves the same attention and care as any other aspect of your health.

 

  1. Set boundaries

One of the most effective ways to protect your mental health is by setting clear boundaries. In both personal and professional environments, it’s easy to overextend yourself and say “yes” when you should be saying “no.” Learning to set boundaries allows you to protect your time, energy, and emotional resources. This might mean saying no to extra work, limiting social obligations, or even taking time for yourself when needed.

Action tip: Try scheduling “me time” during your day, whether it’s for relaxation, a hobby, or simply doing nothing.

 

  1. Cultivate healthy relationships

The people we surround ourselves with play a significant role in our mental well-being. Healthy relationships provide support, love, and understanding, while toxic relationships can contribute to stress and anxiety. It’s essential to evaluate the quality of your relationships and make time for those who uplift and support you. This may also mean distancing yourself from individuals or environments that drain your mental health.

Action tip: Practice open communication with those closest to you. Set aside time for quality interactions that create positive connections.

 

  1. Prioritise self-care

Self-care is a critical part of maintaining good mental health. It’s easy to dismiss self-care as a luxury or something to do “when you have time,” but in reality, it should be a regular part of your routine. Self-care doesn’t have to be elaborate—it can be as simple as getting enough sleep, eating nourishing foods, exercising, and engaging in activities that bring you joy.

Action Tip: Start small by incorporating one self-care activity into your day, whether it’s taking a walk, reading a book, or practicing mindfulness.

 

  1. Practice mindfulness and meditation

Mindfulness and meditation are powerful tools for managing stress and improving mental clarity. By focusing on the present moment, you can break free from negative thought patterns and cultivate a sense of calm. Research shows that regular mindfulness practice can reduce anxiety, depression, and improve overall emotional regulation.

Action Tip: Start with a few minutes of meditation each day, focusing on your breath or doing a guided meditation using an app like Headspace. Over time, you can gradually increase the duration and explore other techniques.

 

  1. Manage stress effectively

Stress is a part of life, but how we handle it can significantly impact our mental health. Chronic stress can lead to burnout, anxiety, and physical health problems. Finding effective ways to manage stress is essential. This could involve regular physical activity, hobbies, or relaxation techniques like deep breathing.

Action Tip: When feeling stressed, take short breaks throughout the day to reset. Practice deep breathing or use grounding techniques to calm your mind.

 

  1. Seek professional help when needed

There’s no shame in seeking help from a mental health professional if you’re struggling. Therapy, counselling, and support groups can provide you with valuable tools to navigate life’s challenges. Mental health professionals are trained to offer insights and coping strategies that can make a significant difference in how you manage your mental health.

Action Tip: If you feel overwhelmed but don’t feel quite ready to talk to a face-to-face counsellor, you can use our text helpline. Text TOUGH to 85358 for free and confidential advice and support 24/7.

 

  1. Develop a healthy routine

Having a daily routine can help create stability and structure, which is beneficial for mental well-being. A well-balanced routine should include time for work, rest, and play. This balance helps prevent feelings of chaos and burnout.

Action Tip: Organise your day by establishing consistent wake-up times, meal times, and sleep schedules. Include both productive tasks and relaxing moments.

 

 

  1. Engage in physical activity

Physical health and mental health are intricately linked. Exercise is a great way to boost your mood, improve sleep, and increase your energy levels. Regular physical activity has been shown to reduce symptoms of anxiety and depression and can help your body handle stress more effectively.

Action Tip: Incorporate at least 30 minutes of physical activity into your day—whether it’s a walk, yoga, or a workout session. Find something that you enjoy to make it sustainable.

 

  1. Focus on positive thinking

Our thoughts greatly influence how we feel. Focusing on positive thinking can help reduce negative self-talk and improve your outlook on life. Practicing gratitude is one simple way to shift your mindset, as it encourages you to appreciate the good things in your life.

Action Tip: Start or end your day by listing three things you’re grateful for. This small practice can shift your focus towards positivity and foster a sense of contentment.

 

Prioritising your mental health doesn’t require drastic changes overnight. By implementing small, consistent actions into your routine, you can gradually enhance your well-being and build resilience to cope with life’s challenges. Remember, you are worthy of taking care of yourself—mind, body, and soul. Embrace these practices and watch as your mental health flourishes.

 

 

Coping with Loneliness at Christmas

Posted on by Vicki Wootton-Champion

Coping with loneliness at Christmas: Finding comfort in the festive season
Christmas is often portrayed as a time of joy, togetherness, and celebration. However, for many people, the season can be a difficult and lonely time. Whether due to the loss of a loved one, distance from family, or personal circumstances, feelings of isolation can be especially intense during the festive season. If you’re struggling with loneliness this Christmas, know that you are not alone. Here are some ways to navigate this season with self-care and compassion.


1. Acknowledge your feelings
It’s okay to feel lonely. Suppressing emotions or pretending to be happy when you’re not can make things even harder. Instead, acknowledge how you feel and give yourself permission to process your emotions. Journaling, talking to a trusted friend, or even seeking professional support can help you work through these feelings.


2. Reach out to others
Even if you feel isolated, there are ways to connect with others. Reach out to friends, family members, or neighbours, even if it’s just a simple phone call or video chat. If you don’t have close connections, consider joining community events, local support groups, or online forums where you can meet like-minded people who may also be feeling lonely. You can find our support groups here: https://toughenoughtocare.help/support-groups/


3. Create your own traditions
Loneliness can feel even more pronounced when you’re surrounded by traditional Christmas celebrations that emphasise family and togetherness. Instead of dwelling on what’s missing, try creating your own meaningful traditions. Treat yourself to a special meal, watch your favourite movies, take a trip, or engage in a creative activity that brings you joy.


4. Take care of yourself
Self-care is crucial, especially during emotionally challenging times. Prioritise activities that make you feel good, whether it’s taking a warm bath, reading a book, exercising, or practicing mindfulness. Maintaining a routine can also help provide structure and stability during the holidays.


5. Limit social media comparison
Social media can amplify feelings of loneliness, as it often presents an idealised version of the season. If scrolling through picture-perfect Christmas posts makes you feel worse, consider taking a break from social media or reminding yourself that these images don’t always reflect reality.


6. Consider professional support
If loneliness feels overwhelming and persistent, reaching out to a therapist or counsellor can be a valuable step. Professional support can provide coping strategies and help you work through underlying emotions in a safe and supportive environment. You can also text TOUGH to 85258 for help and support 24/7.


You Are Not Alone
Loneliness at Christmas is a reality for many, but it doesn’t have to define your experience. By practicing self-care, seeking connection, and embracing new traditions, you can create a season that feels meaningful to you. Be kind to yourself, and remember—Christmas is just one day, but your well-being matters every day.


If you’re struggling and need support, don’t hesitate to reach out to a friend, support group, or mental health professional.

Social Media and Stress

Posted on by Vicki Wootton-Champion

Social media and stress: How to combat social media-induced stress

In today’s fast-paced world, social media is a powerful tool that keeps us connected, informed, and entertained. But with the constant flow of information, images, and updates, it’s easy to feel overwhelmed. Whether it’s the pressure of maintaining a perfect online image, comparing yourself to others, or the never-ending cycle of news, social media can become a significant source of stress.

Here’s how social media can contribute to stress and what you can do to combat it:

  1. Social comparison

One of the most common stressors caused by social media is the tendency to compare our lives to others. Whether it’s someone’s perfect vacation, fitness transformation, or career success, seeing only the highlights of others’ lives can make you feel like you’re falling behind or not measuring up.

How to combat it:
Remember, social media often shows an edited version of reality. People tend to post the best parts of their lives, not the struggles. Practice gratitude for what you have in your own life and focus on your progress rather than comparing it to others. Try curating your social media feed to include accounts that inspire and uplift you, not ones that make you feel inadequate.

  1. Information overload

With endless updates, notifications, and posts, it’s easy to feel bombarded with information. Constant exposure to the news, opinions, and headlines can leave you feeling mentally exhausted and stressed. This is often referred to as “information overload,” and it can leave you feeling anxious, restless, and distracted.

How to combat it:
Take control of the content you consume. Unfollow accounts that add to your stress or overwhelm. Set specific times during the day to check your social media, rather than constantly refreshing your feed. When you’re scrolling, focus on content that brings value, joy, or learning to your life. Consider turning off non-essential notifications to give your brain a break.

  1. Fear of Missing Out (FOMO)

Seeing others at events, on vacations, or achieving milestones can trigger feelings of isolation or exclusion. FOMO is the anxiety that you’re missing out on something exciting or important that others are experiencing, which can lead to stress and dissatisfaction with your own life.

How to combat it:
Acknowledge that social media often presents a filtered, curated version of reality. Just because someone else is doing something doesn’t mean you’re missing out. Focus on your own experiences and create fulfilling moments that are unique to you. Practice mindfulness and be present in your own life, rather than constantly comparing it to others.

  1. The pressure to be perfect

Many of us feel the pressure to portray a perfect image on social media—whether it’s having a flawless appearance, an ideal lifestyle, or always being “on.” This pressure can lead to anxiety, self-doubt, and burnout as we try to live up to unrealistic standards.

How to combat it:
Embrace authenticity. Understand that perfection isn’t attainable, and it’s okay to share the real, unpolished version of yourself. Be mindful of the expectations you set for yourself, both online and offline. It’s important to remember that social media doesn’t define your worth or identity. Focus on what makes you feel good, not what looks good to others.

  1. Online conflicts and toxicity

Social media can also expose you to negativity, criticism, and even online conflict. Arguments, trolling, and hurtful comments can lead to heightened stress levels and impact your mental health. It’s easy to get caught up in online debates, which can leave you feeling drained and upset.

How to combat it:
Set boundaries for your online interactions. If something or someone is causing you stress, mute, unfollow, or block accounts that contribute to negativity. Engage with people who uplift and support you, and remember that you don’t have to respond to every comment or opinion. Protect your peace by stepping away from toxic conversations.

  1. Sleep disruption

Using social media late at night can interfere with your sleep. The blue light emitted from screens disrupts your circadian rhythm, making it harder to fall asleep. Additionally, scrolling through social media before bed can leave your mind racing, leading to trouble winding down and feeling rested.

How to combat it:
Establish a digital detox routine before bed. Set a “social media curfew” by turning off your phone or using a blue light filter on your screen at least an hour before sleep. Replace screen time with calming activities like reading, journaling, or listening to soothing music to help you unwind.

  1. Addiction to validation

Many of us seek external validation through likes, comments, and shares on our posts. This can create a sense of dependency on social media for self-worth, leading to stress when the validation doesn’t come as expected.

How to combat it:
Limit the amount of time you spend seeking external validation. Remind yourself that your self-worth is not tied to your social media presence. Focus on the intrinsic value of your actions and experiences rather than seeking external approval. Disconnect from the need for constant validation and find fulfilment in personal growth, creativity, and meaningful relationships.

Social media can be a powerful tool for staying connected, learning, and sharing, but it’s important to be mindful of how it affects your mental health. By setting boundaries, curating your feed, and focusing on positive, meaningful content, you can reduce social media-induced stress. Remember to take breaks when needed and be kind to yourself in the process.

If you find yourself feeling overwhelmed, it’s okay to step away from the screen and prioritise your well-being. Your mental health should always come first.