THE MENTAL HEALTH MAG
JANUARY
EDITION
WELCOME TO THE FIRST EDITION OF THE MENTAL HEALTH MAG
WHAT WE ALL NEED TO UNDERSTAND IS THAT WE ALL HAVE MENTAL HEALTH, AND LIKE ANY OTHER ILLNESS SOMETIMES IT FLARES UP AND WE NEED A BIT OF GUIDANCE. THOSE WHO DON’T SUFFER FROM ANY MENTAL HEALTH ISSUES LET THESE MAGAZINES BE A BIT OF USEFUL INFORMATION FOR YOU.
THINGS YOU NEED TO GET OUT OF YOUR HEAD OVERTHINKING THINGS GET THE UNWANTED CLUTTER OUT OF YOUR MIND. BEING WORRIED WHAT OTHER PEOPLE THINK IF YOU ARE WORRIED ABOUT WHAT OTHER PEOPLE THINK YOU ARE FOCUSING ON THEM NOT YOU. LIVING IN THE PASTTHE PAST HAS ALREADY HAPPENED, THERES NOTHING YOU CAN CHANGE ABOUT IT SO FOCUS ON THE FUTURE. FEELING SORRY FOR YOURSELFINSTEAD OF FEELING SORRY FOR YOURSELF FIGURE OUT HOW TO IMPROVE YOURSELF NEGATIVE THOUGHTS THOSE PESSIMISTIC THOUGHTS DON’T BELONG TO YOU SO SHOW THEM THE DOOR FEELING INSECURE EVERYONE HAS THEM YOU JUST NEED TO LET THEM NOT DOMINATE YOUR MIND.
DOPAMINE
OXYTOCIN
THE REWARD CHEMICAL
THE LOVE HORMONE
COMPLETE A TASK PRACTICE SELF CARE GET ENOUGH SLEEP CELEBRATE A WIN
PLAY WITH A PET RANDOM ACT OF KINDNESS HUG A LOVED ONE GIVE A COMPLIMENT
HAPPINESS CHEMICALS (
SEROTONIN THE MOOD STABILISER
MEDITATE GO FOR A WALK OR RUN BE IN NATURE GET SOME SUN
& HOW TO HACK THEM
)
ENDORPHIN THE PAIN KILLER
WATCH A FUNNY MOVIE EAT DARK CHOCOLATE DO SOME EXERCISE GET A MASSAGE
YOU NEED TO TELL THIS TO YOURSELF EVERY SINGLE DAY. ESPECIALLY ON THE DAYS WHEN YOU AREN’T FEELING VERY STRONG.
FEELING DOWN?
CALL A FRIEND GO FOR A WALK LOOK THROUGH SOME PHOTOS GET CREATIVE READ A BOOK TAKE A NAP EAT YOUR FAVOURITE FOOD LISTEN TO MUSIC / PODCAST WATCH YOUR FAVOURITE FILM
A BREATHING TECHNIQUE THIS MONTH IS BOX BREATHING BREATHE 4 SECONDS IN THROUGH YOUR NOSE HOLD FOR 4 SECONDS BREATHE 4 SECONDS OUT THROUGH YOUR MOUTH HOLD FOR 4 SECONDS AND REPEAT UNTIL YOU FEEL BETTER
WHAT IS MINDFULNESS?
MINDFULNESS IS SIMPLY BEING AWARE OF WHAT IS HAPPENING RIGHT NOW WITHOUT WISHING IT WAS DIFFERENT. ENJOYING THE PLEASANT WITHOUT HOLDING ON WHEN IT CHANGES (WHICH IT WILL) BEING WITH THE UNPLEASANT WITHOUT FEARING IT WILL ALWAYS BE THIS WAY. (WHICH IT WONT) I'LL TOUCH MORE ON MINDFULNESS NEXT MONTH.
8 WAYS TO IMPROVE YOUR MENTAL HEALTH TODAY LOG OUT OF FACEBOOK GO OUTDOORS MINDFULNESS GO TO BED EARLIER DISCONNECT ACCEPT WHAT YOU CAN’T CONTROL TALK TO OTHERS PRACTICE GRATITUDE
WHAT ACTUALLY CAUSES DEPRESSION SITUATIONS ABUSE NEGLECT TRAUMA GRIEF BULLYING LONELINESS
LIFESTYLE LIFE TRANSITION FINANCIAL STRUGGLES OVERWORKING UNHEALTHY HABITS
BIOLOGICAL HORMONAL FACTORS GENETIC FACTORS CHEMICAL IMBALANCE
COGNITIVE PERFECTIONISM LOW SELF ESTEEM LOW SELF WORTH BODY IMAGE ISSUES
BAGGAGE TO LET GO OF
-YOUR PAST MISTAKES -STRESS AND WORRY -NEGATIVE COMMENTS -ABOUT YOUR BODY -BEING OVERLY CRITICAL -ABOUT YOURSELF -RELIVING THE PAST -ABUSIVE THINGS SAID ABOUT YOU -ANGER AND GRUDGES -TOXIC RELATIONSHIPS
MAKE YOURSELF A PLAYLIST
YOU CAN MAKE MULTIPLE PLAYLISTS FOR DIFFERENT MOODS ONE TO LIFT YOU UP ONE TO RELAX YOU ONE WITH MEANINGFUL LYRICS ONE TO REMINISCE TO
THINGS TO DO TONIGHT TAKE A REALLY DEEP BREATH. GO DOWN YOUR BODY, FOCUSING ON RELAXING EACH MUSCLE
IF YOU HAVE ALOT ON YOUR MIND TRY JOURNALING TO CALM YOUR THOUGHTS
GO THROUGH YOUR NIGHT ROUTINE AND DO THINGS THAT SOOTHE YOU
CREATE A COMFORTABLE AND RELAXING ENVIRONMENT FOR YOU TO SLEEP IN
MENTAL HEALTH CHECKLIST SHOWER / WASH HAIR MEDITATE / RELAX GET ENOUGH SLEEP EXERCISE / WALK CONNECT WITH FRIENDS DRINK PLENTY OF WATER SMILE TAKE VITAMINS / MEDS SELF CARE DON'T WORRY
REACHING OUT CALLING SOMEONE, SENDING A TEXT OR A MESSAGE ONLINE WHETHER YOU'RE THE ONE NEEDING HELP OR YOU WANT TO BE OF HELP TO SOMEONE ELSE CAN BE AN ABSOLUTE LIFESAVER MOMENT AS THEY SAY A PROBLEM SHARED IS A PROBLEM HALVED
ON THE NEXT PAGE ARE SOME NUMBERS IF YOU SHOULD EVER NEED THEM
FOR READING MY FIRST EDITION OF THE MENTAL HEALTH MAG JOIN ME ON 28TH FEBRUARY FOR THE SECOND ONE