Make sure to look after your mental health with these top tips for boosting mental health. Plus how you can work CBD into your wellness routine.
CBD & Wellness – 11 Tips to Boost Your Mental Health
And how you can add CBD to your wellness routine.
Looking after our bodies have become almost second nature, especially with the pandemic. But it’s the health of our minds that quickly became more of an issue. In the wake of covid in the UK, and no doubt across the world, we have seen a rise in mental health issues.
Although rates of mental health issues being reported in adults in the UK bounced back and forth during 2020-2021, there are clear signs of an increase in general. In 2019, the proportion of adults aged 18 and over-reporting significant psychological distress was 20.8% (rising to 29.5% in April 2020). This lowered and rose again during the next year before settling at 24.5% in late March 2021 – a 3.7% increase after the pandemic.
Everyone has bad days so let’s look at some ways to help boost your mental health to make a bad day, a manageable day.
Tips on things to do to boost your mental health
1. Make time for face-to-face time with friends & family
Social media is a great way for keeping in contact with friends and family, but it doesn’t quite beat face-to-face time. Being in the presence of those you care about can be especially energising. Rather than just picking up the phone, make plans to have a trip out for coffee or even a house visit.
2. Keep your body active
A happy body helps a happy mind. Regular exercise or activity can have a major impact on your mental and emotional health. It also works great for stress relief, improving memory and sleeping better.
3. Talk to someone about your thoughts and problems
It can sometimes be easier said than done but talking to a friendly face is one of the most effective ways to calm your nervous system and relieve stress.
4. Appeal to your senses
It could be listening to your favourite band, squeezing a stress ball, or even going for a walk through nature. Treating your senses to something pleasant can help alleviate your thoughts and distract the mind. Find what works for you and try it out when you’re feeling a little overwhelmed.
5. Take up a form of relaxation
There’s a variety of things you can try; yoga, mindfulness, meditation and deep breathing, all of which can help reduce overall levels of stress.
6. Make leisure time a priority too
Sometimes you can find yourself caught in the “too busy” to have some time to relax, mentality. It’s important to make sure that you take some time out of your day to relax, contemplate and pay attention to the positive things as you go about your day. You can even write them down to be able to reflect on them later for a further mood boost.
Check out our article on how to unplug from the world around you.
7. Eat a brain-healthy diet
Yes, there is such a thing as foods that can improve your mood and I’m not just talking about sweet treats. These healthy foods can support your mood whilst also benefiting your body. This includes fatty fish rich in omega-3, nuts (walnuts, almonds, cashews and peanuts), avocados, beans, leafy greens (spinach, kale and brussels sprouts), and fresh fruit like blueberries.
8. Don’t skimp on sleep
Sleep is an important time for our bodies and minds to recharge and recuperate. Making sure you get around 7-9 hours a day (whatever suits your needs) is important. To make sure you get plenty of sleep create good bedtime habits and routines that let you wind down before bed. This could mean leaving the screens behind at least an hour or two before bed.
9. Find purpose & meaning
This is different for everyone so it will take some thought and self-reflection, but it works for your mental health. You might want to try and find engaging work that makes you feel useful, invest in relationships and spend quality time with those who matter to you, volunteer to give back and help others and more.
10. Learn new skills
Learning a new skill can help boost self-confidence and self-esteem, build a sense of purpose and connect with others. Even if it feels like you don’t have enough time, there are lots of ways to learn what interests you in as little or much time as you have. This could be a new language, a skill you could use at work or even a new hobby.
11. Practice mindfulness
Also known as paying attention to the present moment, mindfulness can help improve your mental well-being. It can help you enjoy life more and understand yourself better including how you approach challenges or feel about things you might normally label as negative.
Introducing CBD to your wellness routine
CBD has become a popular supplement in the wellness circle for those looking to add something extra to their routine. Although research is still ongoing on the medical benefits of CBD, there has been anecdotal evidence from users that have reported beneficial effects for their wellness.
For first-time users, taking CBD before bedtime may be most beneficial at the start. One of the side effects of CBD can be drowsiness so until you know how your body responds. Take a couple of drops of CBD oil before bed, a couple of puffs of your CBD vape or choose a different method of CBD.
Once you’re comfortable you could start off your day with CBD, with top-ups throughout the day, or simply take it as and when you feel the need. CBD oral drops are the classic way of taking CBD with easily measured amounts, but CBD disposable vapes have risen in popularity thanks to their ease of use and convenience.
Keep a record of when you take CBD and how much, that way you can keep tabs on any improvements it may bring, or if you need to tweak your dosage.
Getting help when you need it
It’s important that if you feel like you need help or that your usual ways of coping don’t work, you should seek help. No matter how small or menial you may think it is, talking to a trained professional can help and you won’t be wasting anyone’s time. Your mental health matters just as much as anyone else’s.
There are many ways for you to speak with mental health professionals including going through your GP. If you want to seek help you can find more information from the NHS on the best people to contact.
