Here we are 2021 and feeling a little Déjà vu as we enter yet another lockdown. There is some hope on the horizon with the roll out of COVID-19 vaccines all over the world and we will adapt to living with this virus. As a ‘non-essential’ business the hair & beauty industry has been hit hard, it doesn’t matter if you are self-employed, employing others or an employee we are all in this together and there will be times when even the strongest of us will be tested. In this blog I have collected some healthy living advice focusing on emotional wellbeing with links to expert sites for you to research further if interested.
It all begins with you. I liken this to the safety instructions on an airplane, in case of an emergency you put your own oxygen mask on before attending to others. It is only when we look after ourselves that our mental resolve is fit enough to look after others. It’s not easy identifying mental health issues as we are all different and it is very personal. I have witnessed individuals who given the most challenging situations appear to rise above their challenge and others who appear who have everything in their favour struggling to cope with the basic daily activities. The main thing to remember is that we cannot judge or compare as our own mental make-up is a mix of physical and chemical properties that are in constant flux. Proven by our ever-changing good days and bad days.
Sleep; are you getting enough? Sleep is the way our bodies and minds recover after each day. We all get odd nights were we just don’t sleep well and that is normal but longer periods of insomnia can be a symptom of something else and if left unchecked can lead to emotional distress. Sometimes medications and herbal remedies can help, however, non-medication approaches called sleep hygiene can be just as effective. If you want to discover more about sleep hygiene check out this article by the sleep foundation here.
Exercise; even if you are active for the greater part of your work life, getting out for a regular 30mins walk around the block can do wonders for buffering your brain. A tactic I often and still use when I feel hesitant or need to resolve an issue. Exercise can work as a natural anti-depressant and anti-anxiety potion, and can have other benefits such as improving our concentration and sleep. I found this article by the American Psychological Association linking exercise to good mental health, click here to check it out.
We are regularly reminded of the other benefits of exercise such as reducing the risk of diabetes, obesity, heart attack and stroke. As to which exercise works best, my advice, one you will stick to; any exercise is better than none. Medical experts recommend at least 30 minutes, 4-5 days per week provides the most benefit. It can be anything such as brisk walking, gardening, yoga, dancing or team sports. It is important not to over-exercise as this could make you tired, and in the case of emotional wellbeing more does not mean more benefit. Whatever activity you decide to take on, it is worth talking with your GP if you haven’t exercised in a while or have an underlying condition so you can adapt your activity safely.
Alcohol; is commonly consumed in Irish society, and it is recognised as being part of our culture. Like many I do enjoy an occasional whiskey to celebrate and mild to moderate drinking usually causes no ill health effects. The problem is too much alcohol, what may feel like a pleasurable release from life’s problems can over time also cause damaging physical psychological effects. Safe drinking limits are reported in units. These limits are different for men and women because even at the same weight, a woman will store a higher amount of alcohol in her body for the same amount of alcohol drunk as a man. If you would like more information about alcohol and health check out the Alcohol Ireland website here for lots of superb information.
Smoking; irrespective of the risk factors associated with smoking, if you are a smoker you may notice an increase in your daily intake as consciously or unconsciously you look for outlets. Reducing smoking can be beneficial to not only your overall physical health but also to your emotional health.
Drugs; have seen a rise in their use, legal drugs can be purchased online without prescriptions, uncontrolled substances without a classification appearing, as well as illegal drugs available in most areas we live. Drugs can for some be a crutch in times of difficulty, even prescribed drugs if not managed properly can have lasting effects on our wellbeing. Our brain has its own chemistry and research is showing that drug use has a lasting effect on our mental health. Reducing or quitting is difficult and help from a GP or specialist is advised. The Royal College of Psychiatrists have a helpful section on their website covering mental health, within the section you can search how different habits can have an impact on our mental health.
Diet; maintaining a healthy diet also forms part of a healthy living lifestyle, and can have huge benefits on both physical health as well as mental health. I know since lockdown I have developed lockdown love-handles purely from my increased baking and I noticed my sugar craving has increased as a result. A bit of detox is needed but like all changes in diet, I will need to take it slow swapping rather than cutting out so my brain can adapt. It did make me feel better when reading this research article on a survey carried out in Italy. 48.6% of the respondents put on weight during lockdown, so I am not alone.
Vitamin D; the sunshine vitamin, more and more is being discovered about this amazing vitamin. Not only is it important for brain development but also for brain function, SAD seasonal affect disorder is associated with a lack of vitamin D especially as we hibernate in our homes during the winter months. Are you getting enough? You might find this article interesting look at vitamin D and our moods published in Insider.
Stay connected; which may seem like an odd thing to say considering we are very well connected in todays connected world. There is a difference in witnessing someone’s activities on SoMe and calling or messaging them. I love seeing my Mum & Dad managing very successfully video calls but I also like to pick up the phone for a chat. I found messaging friends a great boost, even reaching out to say hi to people I haven’t seen or spoken to in a while. Don’t forget to give yourself some disconnected time too. Connect with just yourself.
Maintaining a good work life balance; or as I like to refer to it as work life integration plays an important role in maintaining good mental health. The reason I refer to it as work life integration is for me personally, as a self-employed contractor, it is almost impossible to separate. But I am OK with that and have come to an arrangement with myself on how to manage my family life, hobbies, interests and yes work. There are times we are busier than others and that’s also OK, but excessive work over a longer period of time can lead to stress, tension and anxiety. If we work too hard, we can sometimes become less productive at work, which can lead to further stress. Winding down is important in the evening time and can help us to sleep well. Finding the time to take part in activities which we enjoy can reduce stress levels, and sometimes lead to better productivity at work.
Have another interest; personally having another creative outlet has worked well. I have been knitting & sewing for as long as I can remember. It is about having a way to move into your own head space, which is a kind of mindfulness. In my work with other Beauty Professionals, I have met artists, dancers, actors, singers, photographers, restorers, bird-watchers and writers to name a few. Being able to switch off, take a different perspective or taking the time to be in the present moment all help with our emotional resilience. If you are interested in exploring mindfulness practices check out the Australian government app called Smiling Mind or the highly rated Headspace.
Get outside; new research is showing that being outdoors each day for as little as 10minutes does wonders for our emotional wellbeing. And it doesn’t matter if it is in a city or in the countryside, both benefits. Just remember to wrap up warm and wear suitable shoes during the winter months.
Although all of these healthy living tips may improve our emotional wellbeing, they may not always be adequate in treating a mental health condition, and often medication and/or other treatment is required for serious mental health difficulties. Discuss these issues with your doctor if you have questions or want further advice.
There it is, be kind to yourself and don’t hesitate in asking for support or help if needed.
Stay safe
Caroline
