Tips and advice – Tough Enough To Care

Managing social connections when you are struggling with your mental health can be really tough, but they are crucial for your support and overall well-being. We’ve put together some strategies to help you stay connected.

Communicate honestly

Talk to your loved ones. Tell them how you are feeling and what you have been going through. Enabling them to understand the situation will help them to support you.

Choose supportive relationships

We all have relationships that can be unhealthy- perhaps an overly critical friend or an unsupportive family member. It’s okay to take a step back from those relationships whilst you are feeling low. Surround yourself with people who will listen without judgement, that make you laugh, or are just good to talk to.

Set realistic expectations

Don’t beat yourself up if you can’t face loud and busy social situations. Swap them instead for quieter interactions with trusted friends. Make sure to communicate your limits to friends and family.

Use Technology

If you can’t face the pressure of face-to-face interactions, then why not use text messaging, video chats or social media to stay in touch with loved ones.

Join support groups or seek help

Tough Enough To Care run a number of mental health support groups. Why not see if there’s one in your area https://toughenoughtocare.help/support-groups/ . Alternatively your GP can help to point you in the right direction. www.hubofhope.co.uk can also help to locate support services in your area. Groups are attended by people who are in a similar situation to you and can understand how you are feeling.

Find ways to relax

Sleep is one of the most important tools we can have in our armoury when it comes to improving mental wellbeing. However, we all know how hard it is to sleep when you can’t switch off. Finding ways to relax before bedtime will help to improve sleep quality.

Relaxation is a personal journey and what works for one person might not for another, but if you are struggling to know where to start here are some ideas to try:

Digital Detox

Ditch the screens and disconnect from the digital world a few hours before bedtime to help give your mind a break.

Yoga and meditation

There’s hundreds of yoga videos on You Tube and some great apps like Headspace to help you get to grips with meditation. Just a short session can help you to relax and unwind.

Hot tea or a warm bath

Herbal teas, in particular a Camomile tea can help you to relax at bedtime. Indulging in a warm bath can also help you to unwind after a long day, soothing aches and pains that might otherwise interrupt sleep.

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Give yourself a break

If you are feeling overwhelmed and stressed out, try to take a break. Step away from the task in hand and get outside, take a tea break, or speak to a trusted friend.

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Focus on the present

Mindfulness is a wonderful way to help you relax and reduce anxiety. It can take a little while to master, but one of the easiest mindful activities to help curb an anxiety spiral is The Name Game. Simply name three things you can see, two things you can hear and one thing you can feel.

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Look after yourself

Looking after yourself means eating regularly and as healthily as possible, drinking plenty of water, getting regular exercise and generally nurturing your physical health.

Exercise can help to release “feel-good” endorphins, whilst a good diet can help improve energy levels and sleep.