Being human is a complex ride of emotions; and whether you’re having a good or a bad day, sometimes just accepting your feels is hard. We’ve teamed up with the real experts, Mental Health Europe to offer you a tiny-weeny drop of information in a sea-full of advice.

SOME SIGNS:

That old saying is true – your body and mind are besties. Although it doesn’t always feel like that. That’s why when you’re feeling low, stressed or whatever else, there are usually some practical and very physical signs there. It’s your mind shouting “Hey! Don’t bottle it all up”.

Here are some of the (let’s call them pink) flags, so you can keep an eye on ‘em:

  • Trouble falling asleep, or issues staying asleep
  • Feeling very tired, all the time
  • A bubbly-feeling in your stomach that can ache
  • Not feeling hungry or feeling very hungry
  • Feeling misunderstood
  • Feeling generally sad and down
  • Excessive fears or worries, or extreme feelings of guilt
  • Not wanting to hang-out with friends or take part in activities. Note: this over a long period of time - taking some time for yourself is totally normal
  • Let’s talk about SEX, baby. Any significant changes in your mood in that department can also be a sign

Right. Now we’ve covered some experiences that can act as pink flags, here are some daily tips to improve your mental health. These are great to practice, even if you’re feeling like you’re in a good place ATM. Your mind and body is one temple, so try to give it some love whenever you can.

1. TALK TO A FRIEND (OR A JOURNAL)

2. SWITCH OFF!

3. MANIFEST IT

4. SOAK UP ALLLL THE SUNLIGHT

5. THERAPY. WHAT’S THAT ALL ABOUT?

6. MOVE YOUR BODY

1. TALK TO A FRIEND (OR A JOURNAL)
Step no.1 of feeling better can be as simple as talking to someone you trust. Find some way to be brave and share those emotions; whether you find it easier in person, or to send a text or a letter. Knowing you are valued by others is important for helping you to think more positively. Allowing yourself to trust others can also increase your emotional well-being and get those happiness bells ringing.
Remember, you can always talk to your journal. One fab way to unwind at the end of the day is free-writing: just grab your journal and for 10 minutes and write down everything and anything that comes to mind. Nothing needs to make sense. It’s all about clearing your thoughts and all the stress of the day that may have stuck. Taking time for yourself and acknowledging your feels in a very physical way (aka with pen and paper) can help you to realise how important you really are.

2. SWITCH OFF!
This might seem obvs, but sleep has a HUGE impact on your mood. If you’re having issues falling asleep, here are some tips that could help you catch those Z’s.

  • Turn off your phone at least an hour before bed and try to keep it on the other side of the room. All that info. from social media, combined with the blue light on your phone keeps your mind active and sends a signal that it’s day-time, even when it’s not
  • Avoid caffeine after lunch-time if you can, coffee lovers – join the decaf revolution , or drink caffeine free tea. Chamomile is very calming, FYI
  • Search for mindfulness playlists – you can find them everywhere – from YouTube to Spotify. They’re usually made up of very relaxing sounds, from white noise and nature, to heavy rain and harps
  • ASMR videos and audio are amazing for relaxation and reducing anxiety. Some people even get tingles from the sounds. It’s hard to explain, but stands for autonomous sensory meridian response. Basically, someone takes an object (such as a hairbrush), and records the sounds it makes with a very sensitive microphone. Look it up, you won’t regret it!
  • Guided meditation videos are a great way to start meditating and practicing mindfulness in general – they can really help you zone out and take some chill time
  • If social media isn’t making you feel like your best self, remember that it’s OK to take a break. Phones are pretty much attached to us in 2019, so it can be hard to realise how much they can impact your mood. Some easy tips for social media anxiety are: mute accounts that make you feel bad about yourself, create a finsta (fake insta) and only invite a select group of your fav. people to follow you.

3. MANIFEST IT
This one might be a little hippy-dippy for your liking, but studies have shown that the way you talk to and about yourself can impact your mood. Rather than putting yourself down, write down some powerful statements on a piece of paper and stick them somewhere you’re gonna see them every day – on your mirror is super good. Next, read them out loud to yourself three times to start your day. Some examples: “I am worthy of love”, “I am enough”, or even “I have a great butt, and I’m proud of it”.

Making a list of little things that made you happy each day can improve your mood and feeling of hope in hard times. They don’t have to be huge, just anything – big or small – that you’re grateful for or made you smile is good enough. You can re-read your happy list whenever you feel down and need a quick boost to keep on going.

4. SOAK UP ALLLL THE SUNLIGHT
Try and soak up as much light as you can. A lack of that magical stuff VITAMIN D can really impact your mood! In winter-time, you can also try some all-natural supplements or treat yo’self to a light therapy lamp.

5. THERAPY. WHAT’S THAT ALL ABOUT?
Ironically, talking is the thing that we all really need – to explore our feelings and share them with someone who can understand. Yet, talking is often the hardest thing to do. For some, therapy sounds like a really scary idea.

First of all, let’s nail the basics. You don’t need to be in the middle of a mental-health crisis to see a therapist. If you want to try out being more mindful, meditation can be used as a form of therapy too. If you feel like you’d like to reach out and explore further, then you’re already the perfect candidate for therapy. Think of therapy as your lucky charm; the techniques and mechanisms you can learn are valuable for life, regardless of how you’re feeling right now.

Let’s be real. Visiting a therapist for the first time is not gonna feel totally, 100% natural. It’s a strange situation to be in - you shouldn’t feel judged, but it will probs feel strange at first. After all, it’s going to take a while to settle into the situation. However, if you don’t feel like you’re in an emotionally safe space during your first session, don’t go back. Try another therapist. If you felt a little awkward and weird, but not judged or preached to, go back for another session and see how it goes.

A good relationship with your therapist is all about both of your personalities meshing well, just like any other relationship you have in life. That only happens by trying, and maybe mingling a little along the way to find your true match. Don’t feel like you’re stuck to one therapist – even if it feels like that, depending on if your therapy is free-funded by the country you’re in – you can still request a change at any time. Just keep it at the top of your mind that you will feel a lot of different emotions during therapy, and it’s your therapists’ job to support you in that journey.

6. MOVE YOUR BODY
Research shows that exercise is an amazing way to combat stress, and improve overall mental health. Let’s not call this working-out. This is about moving, getting a little sweaty and releasing those post-exercise endorphins. Do this in any way you’d like – go for a long walk in the fresh air, ride your bike, dance or hula hoop. Do whatever works for you; just let all of that energy/stress/confusion inside you OUT somehow.

When you’re feeling particularly down, exercise can seem like the last thing you want to do – and sometimes, just getting out of bed and making that first step can be difficult. Here’s a trick, make it as easy as possible for yourself: go to bed in your running clothes, take out the trash and look! You’re already outside in the light, so maybe take one walk around the block. It’s all about being kind to yourself and realistic. One small step for you can be one huge step for your mind.

 WANT MORE HELP?
Check out MHE’s directory to find resources in your country.

 

 

 

MHE

 

IN PARTNERSHIP WITH

Mental Health Europe

 

Mental health is a highly personal subject – no experience is the same. We want to handle this topic sensitively and correctly, so we chose to work together and gain knowledge from the experts.  

 

Mental Health Europe is a non-governmental organisation that works as a network group within Europe. They’re committed to the promotion of positive health and work closely with their large network to end mental health stigma.

Youth helplines
https://mhe-sme.org/youth-helplines/

Local organisations
https://mhe-sme.org/ours-members/#MeettheMembers

 

 

 

Being human is a complex ride of emotions; and whether you’re having a good or a bad day, sometimes just accepting your feels is hard. We’ve teamed up with the real experts, Mental Health Europe to offer you a tiny-weeny drop of information in a sea-full of advice.

SOME SIGNS:

That old saying is true – your body and mind are besties. Although it doesn’t always feel like that. That’s why when you’re feeling low, stressed or whatever else, there are usually some practical and very physical signs there. It’s your mind shouting “Hey! Don’t bottle it all up”.

Here are some of the (let’s call them pink) flags, so you can keep an eye on ‘em:

  • Trouble falling asleep, or issues staying asleep
  • Feeling very tired, all the time
  • A bubbly-feeling in your stomach that can ache
  • Not feeling hungry or feeling very hungry
  • Feeling misunderstood
  • Feeling generally sad and down
  • Excessive fears or worries, or extreme feelings of guilt
  • Not wanting to hang-out with friends or take part in activities. Note: this over a long period of time - taking some time for yourself is totally normal
  • Let’s talk about SEX, baby. Any significant changes in your mood in that department can also be a sign

Right. Now we’ve covered some experiences that can act as pink flags, here are some daily tips to improve your mental health. These are great to practice, even if you’re feeling like you’re in a good place ATM. Your mind and body is one temple, so try to give it some love whenever you can.

1. TALK TO A FRIEND (OR A JOURNAL)

2. SWITCH OFF!

3. MANIFEST IT

4. SOAK UP ALLLL THE SUNLIGHT

5. THERAPY. WHAT’S THAT ALL ABOUT?

6. MOVE YOUR BODY

1. TALK TO A FRIEND (OR A JOURNAL)
Step no.1 of feeling better can be as simple as talking to someone you trust. Find some way to be brave and share those emotions; whether you find it easier in person, or to send a text or a letter. Knowing you are valued by others is important for helping you to think more positively. Allowing yourself to trust others can also increase your emotional well-being and get those happiness bells ringing.
Remember, you can always talk to your journal. One fab way to unwind at the end of the day is free-writing: just grab your journal and for 10 minutes and write down everything and anything that comes to mind. Nothing needs to make sense. It’s all about clearing your thoughts and all the stress of the day that may have stuck. Taking time for yourself and acknowledging your feels in a very physical way (aka with pen and paper) can help you to realise how important you really are.

2. SWITCH OFF!
This might seem obvs, but sleep has a HUGE impact on your mood. If you’re having issues falling asleep, here are some tips that could help you catch those Z’s.

  • Turn off your phone at least an hour before bed and try to keep it on the other side of the room. All that info. from social media, combined with the blue light on your phone keeps your mind active and sends a signal that it’s day-time, even when it’s not
  • Avoid caffeine after lunch-time if you can, coffee lovers – join the decaf revolution , or drink caffeine free tea. Chamomile is very calming, FYI
  • Search for mindfulness playlists – you can find them everywhere – from YouTube to Spotify. They’re usually made up of very relaxing sounds, from white noise and nature, to heavy rain and harps
  • ASMR videos and audio are amazing for relaxation and reducing anxiety. Some people even get tingles from the sounds. It’s hard to explain, but stands for autonomous sensory meridian response. Basically, someone takes an object (such as a hairbrush), and records the sounds it makes with a very sensitive microphone. Look it up, you won’t regret it!
  • Guided meditation videos are a great way to start meditating and practicing mindfulness in general – they can really help you zone out and take some chill time
  • If social media isn’t making you feel like your best self, remember that it’s OK to take a break. Phones are pretty much attached to us in 2019, so it can be hard to realise how much they can impact your mood. Some easy tips for social media anxiety are: mute accounts that make you feel bad about yourself, create a finsta (fake insta) and only invite a select group of your fav. people to follow you.

3. MANIFEST IT
This one might be a little hippy-dippy for your liking, but studies have shown that the way you talk to and about yourself can impact your mood. Rather than putting yourself down, write down some powerful statements on a piece of paper and stick them somewhere you’re gonna see them every day – on your mirror is super good. Next, read them out loud to yourself three times to start your day. Some examples: “I am worthy of love”, “I am enough”, or even “I have a great butt, and I’m proud of it”.

Making a list of little things that made you happy each day can improve your mood and feeling of hope in hard times. They don’t have to be huge, just anything – big or small – that you’re grateful for or made you smile is good enough. You can re-read your happy list whenever you feel down and need a quick boost to keep on going.

4. SOAK UP ALLLL THE SUNLIGHT
Try and soak up as much light as you can. A lack of that magical stuff VITAMIN D can really impact your mood! In winter-time, you can also try some all-natural supplements or treat yo’self to a light therapy lamp.

5. THERAPY. WHAT’S THAT ALL ABOUT?
Ironically, talking is the thing that we all really need – to explore our feelings and share them with someone who can understand. Yet, talking is often the hardest thing to do. For some, therapy sounds like a really scary idea.

First of all, let’s nail the basics. You don’t need to be in the middle of a mental-health crisis to see a therapist. If you want to try out being more mindful, meditation can be used as a form of therapy too. If you feel like you’d like to reach out and explore further, then you’re already the perfect candidate for therapy. Think of therapy as your lucky charm; the techniques and mechanisms you can learn are valuable for life, regardless of how you’re feeling right now.

Let’s be real. Visiting a therapist for the first time is not gonna feel totally, 100% natural. It’s a strange situation to be in - you shouldn’t feel judged, but it will probs feel strange at first. After all, it’s going to take a while to settle into the situation. However, if you don’t feel like you’re in an emotionally safe space during your first session, don’t go back. Try another therapist. If you felt a little awkward and weird, but not judged or preached to, go back for another session and see how it goes.

A good relationship with your therapist is all about both of your personalities meshing well, just like any other relationship you have in life. That only happens by trying, and maybe mingling a little along the way to find your true match. Don’t feel like you’re stuck to one therapist – even if it feels like that, depending on if your therapy is free-funded by the country you’re in – you can still request a change at any time. Just keep it at the top of your mind that you will feel a lot of different emotions during therapy, and it’s your therapists’ job to support you in that journey.

6. MOVE YOUR BODY
Research shows that exercise is an amazing way to combat stress, and improve overall mental health. Let’s not call this working-out. This is about moving, getting a little sweaty and releasing those post-exercise endorphins. Do this in any way you’d like – go for a long walk in the fresh air, ride your bike, dance or hula hoop. Do whatever works for you; just let all of that energy/stress/confusion inside you OUT somehow.

When you’re feeling particularly down, exercise can seem like the last thing you want to do – and sometimes, just getting out of bed and making that first step can be difficult. Here’s a trick, make it as easy as possible for yourself: go to bed in your running clothes, take out the trash and look! You’re already outside in the light, so maybe take one walk around the block. It’s all about being kind to yourself and realistic. One small step for you can be one huge step for your mind.

 WANT MORE HELP?
Check out MHE’s directory to find resources in your country.

 

 

 

MHE

 

IN PARTNERSHIP WITH

Mental Health Europe

 

Mental health is a highly personal subject – no experience is the same. We want to handle this topic sensitively and correctly, so we chose to work together and gain knowledge from the experts.  

 

Mental Health Europe is a non-governmental organisation that works as a network group within Europe. They’re committed to the promotion of positive health and work closely with their large network to end mental health stigma.

Youth helplines
https://mhe-sme.org/youth-helplines/

Local organisations
https://mhe-sme.org/ours-members/#MeettheMembers