meditation - mental health and wellbeing

25 tips to support positive mental health and wellbeing

As Women we are particularly susceptible to mental health issues due to hormonal fluctuations, social pressures, and life changes.

It is OK to feel down and have moments of despair. But if you feel it is something that impacts your life frequently, then please know it is OK to get support and reach out and admit you need help.

According to Beyond Blue, nearly 1 in 7 Australians will experience depression in their lifetime, and anxiety conditions will affect 1 in 4 people.

Tips to support positive mental health and wellbeing

We asked YOU our Community (join here) to share your useful tips and advice based on your own experiences dealing with anxiety, mental health and fatigue. 

Here are some great tips to support you when you feel like you are struggling. 

  • Self help podcasts
  • Start a journal
  • Positive affirmations
  • Go for a walk and get some fresh air
  • Cook something yummy
  • Set realistic expectations for yourself
  • Break things down into smaller chunks/tasks
  • Keep your thinking in the present moment or not too distant future
  • Breathing…such a simple act that we all do but when you focus on the deep breaths in and then out it can honestly change how you’re feeling
  • Grab your favourite scent and breathe it in deeply and enjoy the smell. 
  • Yoga
  • Meditation
  • Tapping
  • Grab the vicks! The smell will surprise your brain and senses and help ground you and calm down your body by shifting focus. 
  • Same with a cough lolly, chewing gum or mint - it will distract your senses and help ground you. Shift your focus. 
  • Drink water slowly and focus on each sip
  • Learn pressure points on the body to help with stress
  • Grab an ice block! Pop it on your wrist. This really helps if feeling anxious as your body is shocked by the cold. 
  • Write daily affirmations using present "I" statements
  • Move your body daily
  • Eat foods that are good for nourishment but also include soul foods that will nourish your soul
  • Listen to your favourite Music
  • Talk to someone!  Phone a friend or chat to someone new at the park, it can help to feel seen and have a friendly chat to distract you.
  • Seek support

 Helpful tips from women's own experience 


Melissa Timmer reminds us all, "Biggest thing I did for my mental health was ask for help. I am so used to do everything on my own and feeling bad for asking for help or thought I didn’t need it, but it was the best thing I ever did.

I now see someone once a fortnight and gives me the opportunity to be in a safe space and talk through issues I’ve had trouble with dealing on my own. There is no judgement or harm in seeking help highly recommended!"



Kirsty Tully shares, "Something I often remind myself: Don't worry about what others do or say, just focus on running your own race and be true to you!"



Heather Davis wrote, "Lists! When I find I'm overwhelmed and don't know how to tackle the next thing or get on top of the mental load, I write it down to get it out of my head. Then do a few easy jobs to feel like I've achieved and accomplished a few things."



Amy Melillo said, "Finding an outlet, finding something I enjoy, and my journey for eating healthy and exercising helps me even though it's hard in the beginning once I'm in routine it ls totally worth it.

I have just started yoga for a tool to help me with my stress and to help me relax. It's so hard at times for us all so this is so important for us women to talk about."

Melanie Arnold-Stemm shared, "One thing that I can say that I have always continued is that it's okay to have feelings and it's okay that we all process this is many different ways. I personally like to keep my mind busy with other things...

So whether that is sudoku, cooking, Pinterest scrolls, finding hilarious and painstakingly accurate reels that resonate way too much to me and sending them to the same 2 people every day, or just as simple as taking a super hot shower and breathing."


Sharon Lloyd said, "When I'm feeling depleted from work I go for a walk on the beach, feet in water. It's peaceful, grounding and energising. Everyone has a different place that gives you those feels, find your place."



Kaia Mus said, "The best thing I did for my mental health was admitting out loud that I was not coping. 

Things that I always say to others when discussing mental health-
- you are not alone, there are spaces to reach out to and always someone who will listen.
- please speak up, it’s amazing the stories I’ve heard from others experiencing there own struggles.
- find something that is solely for your mental health. I found mine in Pilates and Yoga."

Debbie Hays wrote, "Learn to say ‘no’ and only do the things that you really want to do or go to …. We don’t have to say ‘yes’ to everything and you need to make time for yourself. If I’m feeling stressed or overwhelmed, I right things down and get it out of my head - once you ‘see’ things on paper it’s easier to prioritise and attend to things."

If you are struggling please know there is support available.

Chat to family and friends.

Speak to your GP.

Phone Lifeline 13 11 14.

 

Take care, Rhian

If you have any feedback for the Zing Wellbeing team please shoot them over to us HERE, we always love to hear from you.

And you can check out our Zing Wellbeing program here

Thank you so much for being here.

Rhian xx


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Join our Health & Wellbeing Program and resources here

 

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