Skip to main content

Looking after your mental health

We all have mental health, just as we all have physical health.  And looking after our mental health is just as important as looking after our physical health. At some point in our lives, we will all struggle with our mental wellbeing, even the most resilient of us, whether this is fleeting or weighs us down for a long time.

Mental health and wellbeing issues can range from day-to-day pressures and worries to more complex conditions. We all experience stress, anxiety and low mood from time to time, but recognising how we are feeling, thinking and reacting, can be the first important step to help us to find ways to cope and to manage our mental wellbeing.

Tips for managing anxiety

Anxiety UK suggests practicing the "Apple" technique to deal with anxiety and worries

  • Acknowledge: notice and acknowledge the uncertainty as it comes to mind.
  • Pause: don't react as you normally do. Don't react at all. Pause and breathe.
  • Pull back: tell yourself this is just the worry talking, and this apparent need for certainty is not helpful and not necessary. It is only a thought or feeling. Don't believe everything you think. Thoughts are not statements or facts.
  • Let go: let go of the thought or feeling. It will pass. You don't have to respond to them. You might imagine them floating away in a bubble or cloud.
  • Explore: explore the present moment, because right now, in this moment, all is well. Notice your breathing and the sensations of your breathing. Notice the ground beneath you. Look around and notice what you see, what you hear, what you can touch, what you can smell. Right now. Then shift your focus of attention to something else - on what you need to do, on what you were doing before you noticed the worry or do something else - mindfully with your full attention.

    Source: Anxiety UK

Tips for tackling stress

Tips for talking and listening

Tips for mindfulness

Mindfulness is the practice of being aware or conscious. We’re very often busy thinking about the next thing we need to do, or what we forgot to do yesterday or last week or last month even, that we lose sense of the here and now and forget to appreciate the moment. The hundreds of thoughts that cross our mind every minute can leave us stressed and worried if left unchecked. By taking a moment to pause and tap into our body and our feelings, we interrupt this stream of thoughts and start to calm the mind. Neurologists have discovered that practicing mindfulness can affect areas of the brain related to perception, complex thinking, sleep quality, emotion regulation, introspection, body awareness, pain regulation and sense of self.

“Mindfulness allows us to live life fully. Fully aware, fully awake, fully alive” – Headspace.

Tips for practicing mindfulness

Managing anxiety

During lockdown, Nick Elston discussed how he is managing anxiety levels at the current time. Nick is one of the most high-profile, inspirational speakers on the subject of anxiety, mental health & wellbeing, and although we are no longer in lockdown, you may find the points he makes still useful and interesting.

Listen to the podcast

Register to watch these previous webinars from Spill (specialists in workplace mental health support) for free

How can we help you further?

If there are any other topics or areas that you would like to see covered on this site, or if you have general feedback on the site please do let us know.

Email us