Often people feel daunted by the troublesome problems that face the world. But as an individual you can make a difference every day by changing your life as a first step. Here are a number of simple actions you can do to promote and improve your own mental health on a daily basis.
1 - Think positively and learn to deal with negative emotions
Research shows that after experiencing failure, happy people tend not to engage in negative self-reflection and can continue on in life without dwelling on the bad stuff. Happy people like everyone else experience negative life events, but they tend not to evaluate what happens to them negatively. People who think positively learn how to respond to life’s challenges as temporary hurdles that can only make them stronger. Change is the only constant in life and experience is not what happens to us, it’s how we deal with it. In order to think positively, the first step is to change the way you think and feel about yourself, others and the situations that you face.
www.marin.cc.ca.us/~don/Study/2positive.html - Ideas to get you started on thinking positively.
www.stressbusting.co.uk - Tips on how to deal with various stressors in your life.
www.thinkpositive.uk.com - How to think positive and be better for it, includes how to deal with fears and phobias
http://thinkpositive.net- How to maintain a positive thinking outlook on life and why it is good for you.
http://ezinearticles.com/?How-to-Deal-With-Negative-Emotions&id=118238 - Article providing useful tips on how to deal with negative emotions.
www.betterhealth.vic.gov.au/BHCV2/bhcarticles.nsf/pages/Negative_emotions_coping_tips - Open ways of dealing and understanding negative emotions.
What if everyday you stopped and were thankful for the dinner on your table or the warm blankets that keep you warm at night? People who pause each day to reflect on something positive in their lives experience a heightened sense of wellbeing. Its natural for all of us to worry at times and feel like we are unlucky, or missing out on something that everyone else seems to have, but realistically the sheer fact that you are reading this now means that you have some sort of privilege in your life. Just think, millions of people around the world are poverty stricken, illiterate and have never even seen a computer before.
It's a relatively harsh thing to say but there is always someone far worse off than our self. So next time you’re worried about the things you haven’t achieved or accumulated yet, see if you can turn your thoughts around to honouring all the things that you do have in your life. If you started a list of all the things in your life you are grateful for you might be surprised to see just how long that list is. Practiced daily, you’ll start to feel like the luckiest person in the world and be far happier for it than focusing on the negative.
Start by writing down 5 things you are grateful for before you go to sleep at night. It could be as simple as having clean running water or for being in a rewarding job. Do this for a week and see what difference it makes to your mood and outlook to life. There may be something to that saying to "remember to count your blessings!"
www.reachout.com.au/default.asp?ti=2204 - Information on how to show gratitude in your life, and how to forgive others and yourself.
www.ehow.com/how_2085900_be-grateful.html - A how to guide on being grateful, with easy steps to follow.
We all have something we keep meaning to start yet avoid it like the plague. It may be because we don’t know how to approach it or the task is too large and cumbersome. Procrastination does you no favours though; it can leave you feeling even more discouraged, stressed and overburdened than when you started. You may feel like you’re occupying yourself elsewhere justifiably, but the fact is it’s always in the back of your mind, tormenting you. So why make things harder for yourself? Why not just start today by making a plan. The first step is to work out why you are avoiding the task and then seek ways to overcome those barriers; whether it be asking for help, doing more research, cutting down the task or breaking it into more manageable steps. Once you get started, you’ll be amazed at how much better you feel. And the success and sense of accomplishment that comes with completing a put off task is incredibly boosting for your self-esteem. So make yourself proud and just do it.
www.adelaide.edu.au/counselling_centre/brochures/procrastination.html - Tips on how to overcome procrastination.
www.unc.edu/depts/wcweb/handouts/procrastination.html - Looks at common excuses procrastinators come up with and ways to think around these myths.
4 - Learn to seek help when you need it
We cannot be the heroes we want to be by keeping our woes under wraps. Many people believe that it is a sign of weakness for a person to admit that they need emotional help, but actually, it’s a sign of intelligence and strength of character. It takes a brave person to be open and honest about their feelings.
At some stage, in everyone’s lives, we will all need to ask for help about something that we cannot deal with entirely on our own. Whether or not you actually reach out for that help though is another matter. It’s up to you and yes, it does take courage, but the rewards are huge once you get past that initial stage of the brief embarrassment.
If you think that you need help or support in anyway and that you are too afraid to ask for it, ask yourself what is stopping you and is it really worth it? No matter how big or how small your problem may seem, you can find a way to deal with it by opening up. Once you start opening up you’ll find that you’ll get through issues and problems far quicker than when you were bottling them up and struggling with them on your own. Whether it's just talking to a friend over a coffee, a trusted work colleague or seeking help from a trained professional like your GP or a psychologist there is always someone you can reach out to. You will feel much better for it, feel proud of yourself and most of all people will not think less of you, they will actually think more of you for being brave and courageous. You may even inspire someone else to reach out about an issue they have been struggling with.
5 - Look after and improve your mind, body and spirit
a) Look after your diet
Our bodies are our temples, so why don’t we treat them so? We all know that it’s important to eat healthy to keep our bodies physically healthy, but did you know that what you eat also affects your mood? Certain foods can increase your energy levels, making you feel refreshed, alert and active, whilst other foods can decrease your energy levels, making you feel sluggish, lethargic and lazy. It is important to be aware of what you are eating and what works for you. High protein foods such as fish, meat, poultry and eggs are good if you are feeling a bit tired and need a little mental boost. Foods high in carbohydrate, ones such as whole grain breads, whole grain pastas, rice, cereal, and fruits are all good for relaxation and anti-stress.
www.csiro.au/science/Twd.html - CSIRO diet and guides on how to eat well and healthy shopping lists.
www.daa.asn.au - Dieticians Association of Australia provide information on health eating including recipes and tips on eating out.
www.livelifewell.nsw.gov.au/healthyeating - How to eat well, with diagrams on how much you should be eating, and links to work out how many kilojoules you consume each day. Use the links on both the left and right hand side of the screen.
www.heartfoundation.org.au/index.htm - Tips for healthy eating and living.
b) Get moving and exercise
A large body of scientific research consistently finds that aerobic exercise is not only good for your physical health and for improving energy, but it’s also an antidote for mild depression, insomnia, anxiety and mild pain. Exercising regularly restores a sense of control which is incompatible with feelings of hopelessness and lethargy so it helps to relieve depression and anxiety and dissipate stress and anger. In addition, vigorous exercise also stimulates the production of endorphins which also provides relief from pain and stress and is usually associated with feeling naturally high. If 30 minutes of exercise a day can be as powerful as Prozac then let's get off our couches now!
www.mindbodylife.com.au - How to improve physical and mental wellbeing for those living with a mental illness or for those that care for a person with a mental illness.
www.health.nsw.gov.au/living/physact.html - Information about how to get, keep and stay healthy through physical activity.
www.aushealthinfo.com/ - Ideas and information on how to achieve your fitness goals.
www.healthinsite.gov.au/topics/Exercise - Links to information about different physical activities, what exercises are best for who, and what the associated benefits are.
c) Drink moderately and avoid drugs
High intake of alcohol and other drugs can have damaging effects on the body, mind and on overall wellbeing. Abuse of alcohol can impair a persons social, personal or occupational functioning, and it is highly associated with divorces, separations, financial strain, violent crimes, traffic accidents and other injuries.
However because alcohol is such a socially accepted substance sometimes it can be hard to say no, or to not go too overboard with it. So here are some tips to help you reduce your alcohol intake: 
1) Eat before you drink to slow down the absorption of alcohol.
2) Try to drink more low-alcohol beverages.
3) Have a glass of water between each drink containing alcohol.
4) Decide how many drinks you'll have before you go out, and stick to it.
5) Know when you've had enough and then stop.
6) Make sure you have regular alcohol free days
www.livelifewell.nsw.gov.au/livelifewell/alcohol/index.html - The importance of monitoring your alcohol intake with tips on how to reduce your consumption.
www.health.nsw.gov.au/public-health/dpb/publications/caffeine.html - Information on the physical effects of caffiene and the health benefits of limiting daily consumption.
www.mhcs.health.nsw.gov.au/mhcs/topics/Alcohol_and_other_drugs.html - Various publications that relate to drugs and how to manage drug and alcohol use within families.
www.acde.org/common/contents.htm - Brochures and fact sheets on drugs and general substance abuse.
d) Set regular time aside for some rest and relaxation
"The body needs material food every day. The soul needs spiritual food".
In today’s society everybody is continuously on the go, always rushing to work and having something that needs to be done. People are overwhelming themselves by juggling multiple tasks. We can all improve our constant movement by learning to stay in the moment and in becoming skilled in the art of saying ‘no’ when things get too overwhelming.
When was the last time you did something you really enjoyed? Make a list of 10 things that make you really happy and set 3 hours aside to do them. Even ‘grounding yourself’, stopping every hour and looking around you and notice what is going on inside and outside can help you take stock and help you feel more relaxed. Give yourself a moment to collect your thoughts and evaluate how you are feeling.
Happy people lead vigorous lives because they make time for sleep and relaxation, such as meditation, yoga or various other relaxation techniques.
www.healthfirst.net.au/content/view/909/42 - Relaxation techniques
www.pickthebrain.com/blog/relaxation-technique/ - An easy guide on how to relax
www.naturaltherapypages.com.au - A directory to find meditation and other natural therapists in your area.
www.aussieweb.com.au/directory/category.aspx?cid=2233 - Find a Meditation Centre in your area.
www.how-to-meditate.org - Tips on how to teach yourself how to meditate.
www.yogafinder.com - Find a yoga centre in your local area.
www.dsr.nsw.gov.au - Lists sporting facilities in your area and tips on how to get involved.
e) Make sure you're getting enough quality sleep
Getting insufficient sleep can be detrimental to a person's health and general well-being. Sleep is important because it keeps the immune system and the nervous system healthy, which helps considerably in maintaining your mental well-being.
www.sleepfoundation.org/site/c.huIXKjM0IxF/b.2421167/k.238/Helping_Yourself_to_a_Good_Nights_Sleep.htm - How to help you to get a good nights sleep.
www.eatright.org/cps/rde/xchg/ada/hs.xsl/home_4420_ENU_HTML.htm - Tips for eating and sleeping right at night.
www.cs.nsw.gov.au/rpa/sdc - Royal Prince Alfred Hospital Sleep Health & Respiratory Support Clinic how to sleep well, and information on sleep disorders.
Many people set up unrealistic goals for their lives and dwell on their failure to achieve them. The key to achieving goals is to make them SMART - Specific, Measurable, Achievable, Relevant and Timed.
Setting realistic goals means not aiming too high so that the goals are unachievable. Having unrealistically high expectations increases your likelihood of failure which will decrease your enthusiasm. It can also cause you lots of stress and anxiety. In addition it is also important that you don’t set your sights too low when you are setting goals. Most people have the capacity to achieve a lot more than they actually do, and sometimes it's good to push yourself outside of your comfort zone. So the trick is finding that balance.
Setting goals keep you focused and motivated, and increase your likelihood of getting the things you want. Here are three easy tips to help you set your goals.
1. Define your Goal
In defining your goal, you are making it more specific and concrete. You will be able to monitor your progress which increases your likelihood of success.
So make your goal specific, you could ask yourself 'What things do I need in order to be happy?' The answer may lie in things like: to be working in a job that I enjoy, to have some interests that I love, to meet new people, and to be exercising on a daily basis.
2. Set Sub-goals
Sub-goals are the specific steps that you take along the way in order to achieve your main goal. When you write down your sub-goals, it gives you a path to follow. Once you start working through your sub-goals you get the sense that you are making progress, and this gives you a boost. This is important, particularly for the larger goals that take a long time to achieve.
3. Work through a plan of action
The third stage is to write a step-by-step plan for achieving your sub-goals, and ultimately your main goal.
www.careers.unsw.edu.au/careerEd/planning/act/goalSetting.aspx - How to make goals and achieve them by following these easy steps.
www.mindtools.com/page6.html - Various tips and ideas on how to set goals and achieve them. Useful "mind tools" given.
www.dreammanifesto.com - How to identify and manifest what you want in life.
http://careerplanning.about.com/od/settinggoals/a/setting_goals.htm - How to find the right career for you and how to set reasonable, attainable goals.
7 - Learn how to deal with stress
Everyone has different ways of coping with stress and there is no one correct way to handle stress. However, here is a simple process people use to deal with their stress:
a) Work out what your stressor is this allows you to assess your problem.
b) Think of solutions - After identifying your problems, try to solve them. Think about all possible courses of actions and the consequences that will follow.
c) Talk it over tell someone about your stress. They may be able to brainstorm for solutions with you, offer advice or simply listen to you vent.
d) Breathe! Breathing deeply allows oxygen to reach your brain and bloodstream and may also reduce your heart rate and blood pressure. Voluntarily slowing down your breathing sends a message to both your body and mind, telling them that the stressor is gone and it is time to relax.
Stress is perfectly normal but if your stress is reaching the point of severe and is interfering with work and life it is more appropriate to speak with a professional than to simply rely on the above technique.
www.livelifewell.nsw.gov.au/stress - What is stress, how to cope and deal with stress in your life
http://stress.about.com/od/selfknowledgeselftests/SelfKnowledge_SelfTests_Personality_Tests.htm - Various links provided to a number of personality and stress tests. Ones that will help you to understand yourself, your personality style, what triggers stress you and what you can do to help yourself.
www.blackdoginstitute.org.au/public/gettinghelp/wellbeingplans.cfm - How to cope and deal with stress in our daily life
8 - Value yourself and focus on your strengths
Why beat yourself up about the things you can't do well? By focusing on the things you enjoy most and are good at you can build your confidence, self-esteem to do even better. Identify the things that you are good at and see how you can maximise them in your work, home and personal life. Take some time to write down a list of things you are really good at, and then, start to ask the question "How much more time can I contribute to this area?" Then ask, "When would NOW be a good time to start?" Those who are living a life that is close to, or even exceeds the life they always dreamed of, are the ones that have identified their strengths and/or things they thoroughly enjoy doing, and have then focused most of their time and energy there. p>
www.usyd.edu.au/stuserv/counselling/onsite_files/self.shtml - What is self-esteem, and some tips on how to not let it get you down.
www.life-with-confidence.com/index.html - Advice and ideas on how to build confidence in your self, your work and your relationships.
9 - Pay attention to your relationships
Happy people spend more time working on and investing in their relationships. These relationships can help buffer the difficult times and enhance the joy you experience during good times. Research indicates that having a good network of friends actually make you live longer. Friends exert a healthy influence on your life by having an important effect on your mood, self-esteem, and coping in times of difficulty. So if you think that you don’t have enough friends in your life, make an effort to re-foster your old friendships, or go out and make some new ones. It could change your life.
http://teachingtreasures.com.au/Danger%20zone/friends.htm - Tips on how to make friends in this fast paced world
http://www.relationships.com.au - Relationship quizzes, advice and where to go for counselling help in your local area.
www.positive-way.com - How to create healthy, loving and lasting relationships. Relationship quizzes, information and advice given.
Life isn't about being serious 24/7. Discover the kid inside yourself and take time to let loose, be playful and really enjoy your self. Having fun can reinvigorate, refresh and revive us. Having fun and laughing makes us happy, this can help act as a buffer during the difficult times and enhance the times when things are going right. Don’t things too seriously. Laugh at yourself and see how your perspective can change on a difficult issue or situation. Look at the situation from someone else's point of view - are you a bit of a goose? Imagine the situation as if you're five years in the future - will it really matter then? Have a laugh about it with a friend, colleague or even on your own and you’ll be surprised how quickly your feelings can change.
National www.yourmovies.com.au - Browse what commercial movies are on in your local area, descriptions, session times and ratings available.
www.citysearch.com.au - Find out what's on in your city. Browse local entertainment, movies, restaurants, bars, clubs, events and the arts.
www.amfbowling.com.au - Find a bowling alley in your local area.
www.dsr.nsw.gov.au - Lists sporting facilities in your area and how to get involved.
Local
www.nationalparks.nsw.gov.au/parks.nsf/parkContent/N0039?OpenDocument&ParkKey=N0039&Type=Xf - National Parks in and around Sydney and NSW.
www.ltl.com.au/Sydney/sydneyactivities.htm - Activities to get you out and about in Sydney City
www.sydneyattractions.com.au - What you can do and see in Sydney
www.sl.nsw.gov.au/events/index.html - A list of events of what you can do at the State Library of NSW
www.moonlight.com.au/main.php?location=Sydney&save= - Moonlight Cinema in Sydney during the summer months
www.melbourne.com.au/things-to-do.htm - Fun and exciting activities to do in Victoria.
www.nt.gov.au/nreta/index.html - Museums, galleries, arts, entertainment, films, parks, walks and trails all in the Northern Territory
Take time to acknowledge your successes and celebrate them, whether it's just buying yourself a chocolate, a new book or throwing a party. It’s important that you take time out for yourself and give yourself credit for a job well done. Not only will it give make you feel better but you will be boosting your own morale. Why not give a day to yourself, go out shopping, treat yourself to some pampering, enjoy a nice meal at a restaurant or just take the time out to do what you enjoy. Successes sometimes don’t come by that often, so make the most of them and relish in your celebration. http://tip.psychology.org/skinner.html - How and why it is important to reward yourself.
http://ezinearticles.com/?Take-Time-For-Self-Care&id=560897 - Access to an article on self esteem and self improvement with tips on how to schedule "me-time" and some activities.
www.health.com/health/package/0,23653,1150126,00.html - Why setting aside "me time" for yourself is so important and tips on how to do this.
http://beauty.about.com/cs/pampering/a/behappy.htm - Tips for quick and easy things to do for "me-time."
An important step to keeping your mental health and of those around you in check is learning the signs and symptoms of mental illness. This is a very simple step that may make a difference in picking up the early signs of a mental illness and preventing the development of a condition that requires treatment
1) Where to get help in an emergency
Find out what your local community services and mental health services can offer. Make a list of important telephone numbers and keep it somewhere prominent. It can be difficult for people under stress to find and process information such as where to get help.
2) Give and receive emotional support. Who might help you?
It is a good idea to have a number of people to whom you can turn in times of crisis. Think about whom you would feel comfortable talking with if you were distressed. For example, your spouse or partner, your aunt or other relative, good friend, next-door neighbour, member of a sporting or recreational club, member of your church or local church minister.
3) Keep in touch with people you care about.
Do not let petty quarrels prevent you from expressing care and concern to someone you care about. Tell someone today you care about him or her - don't wait until it may be too late.If there is nobody you feel comfortable with right now, some options are a telephone counselling service see the I want help section, local community organisation, local service clubs, or local council.
Keeping your mind active will help you live longer and live happier. Your brain is a muscle that benefits from being used and challenged yes, just like any other muscle in your body it likes being ‘kept in shape’. Challenging the brain with new activities can create new pathways within the brain that can act as alternate routes if some neurones are damaged. So learning something new can buffer you from future memory loss or other areas of cognitive decline.
Why not try:
- playing games that involve planning and memory such as chess and bridge
- trying activities that test your vocabulary such as crosswords and Scrabble
- learning a new skill — perhaps a language or a musical instrument
- doing sums in your head rather than automatically reaching for a calculator
- memorise your friend’s phone numbers rather than storing them in your phone
- keeping informed about what’s happening in the world
National
www.mental-workout.com - Here are some mental arithmetic exercises and games that can help your mind remain alert, sharp and active.
www.australian-universities.com - A list of Australian universities, with state based searches that will lead you to university homepages and course descriptions.
State
www.tafensw.edu.au - A link to the TAFE NSW page, browse through a list of courses and campuses.
Local
www.sydneytalks.com.au - Interesting talks and lectures that take place in Sydney.
www.sydneycommunitycollege.com.au - Lists courses at the Sydney Community College.
Buddha said "Do not dwell in the past; do not dream of the future, concentrate the mind on the present moment". There are many times when we have looked back on moments in our life and regretted not taking the time to enjoy that moment. “Live in the moment” doesn’t mean to live like it is your last day and throw away all cares for the future. That would be reckless! It’s more being free enough to experience what is going on in that particular moment. Not worrying about the past and the consequences of what we do now.
www.soulfulliving.com/learning_to_stay.htm - How to stay present, tips and guides to meditative practice.
http://mentalhealth.about.com/cs/selfhelp/a/present.htm - A link to an article explaining importance of living in the moment and how this Buddhist concept has been adapted into many stress management programs.
