Seven Tips for a Healthy Headspace

We got ‘em from the people that know best: headspace!

This post is presented in partnership with Chatime.

This article contains discussion about mental health. If you or someone you know is having a difficult time, visit headspace.org.au to get more resources.

Whether you’re stuck in an intensive study bubble, or decompressing over the holidays, it’s easy to forget how to take care of yourself.

We’re all guilty of throwing ourselves into our work and forgetting to eat, or indulging in a bit too much fun over the weekend and struggling to put ourselves back together in time for Monday.

However, it’s during these times in particular that you need to prioritise your mental health. Because if you don’t maintain a healthy headspace, you won’t be as productive as you’ll need to be during busy times, and your body won’t actually get a chance to recover when you’ve finally been given a break.

That's why we asked our mates at headspace for their best tips on the subject. They gave us seven. How many are you already doing?

1. Get in to life.

As much as you may want to spend your off-hours lying prone on the couch, there’s actually a benefit to, y'know, doing stuff. As headspace puts it: "When you spend time doing things you enjoy (or used to enjoy), it can give you relief from hard times, and build some fun in your life." They also add there’s a benefit to setting and achieving small tasks, to "create a sense of accomplishment and meaning". If you’re finding it particularly difficult to uncover what those things might be—and we’re talking hobbies, sports or whatever else keeps you mentally or physically active—try to think back to activities that once made you happy. And if organisation is a struggle, make a point to schedule in these activities, so you don’t accidentally let the time pass you by.

2. Learn skills for tough times.

Take advantage of the moments in your life when you’re not feeling stressed or low to develop some personal coping strategies. That way, when life gets hard, those strategies you developed can kick in. This will help improve your self-awareness, build your confidence and lift your energy when you need it. To learn these skills, you’re gonna need to do a bit of reflection. Think how you have previously responded in tough times, and whether or not those responses have been helpful or useful. You can then use resources like headspace’s website (and ours!) to develop strategies, or get support from those close to you, and sometimes a professional.

3. Create connections.

The last thing you want to do when going through a tough time is disconnect from your family and friends. Though everyone’s entitled to some private time, healthy relationships are incredibly important for your mental health. You’ll want to focus on the positive relationships in your life; ones in which you support each other and you feel that you can be yourself. headspace also recommends keeping "a variety of people in your life, such as friends from work or school, teachers, parents, people who have similar interests and more", as different relationships offer different benefits. And if you’re ever feeling left out from relationships or social situations, rest assured it’s a totally normal feeling. The best way to make it pass quicker is by communicating openly with people, as they’ll in turn be more open with you.

4. Eat well.

You knew this one was coming. Though you are welcome to occasionally chow down on an artery-clogging treat, the fact is, a poor diet makes you feel sluggish and even increases symptoms of depression and anxiety (not to mention how else it wrecks your body). So, is the short term pleasure worth the long term pain? headspace recommends a healthy diet that includes a variety of fruit, veggies, nuts and wholegrains to improve your mental health, increase your energy and help you get a good night’s sleep. Plus, the healthier your diet, the less you’ll crave foods with high sugar, salt or fat. The cycle can end with you!

5. Stay active.

You may have avoided exercise and sports in tip #1 by finding time for reading and stamp collecting, but we’re here to tell you that you should really keep your body moving to maintain a healthy headspace. If you’re intimidated, start small with achievable goals and increase your aspirations daily or weekly (you may want to monitor your progress with a good app). If you’re not enjoying your daily jog, or struggling with indoor soccer, it could be that you just haven’t found the right kind of fitness that suits you. Shop around until you find the sport or exercise that suits. It’ll boost your mood, release stress, lower anxiety, raise your energy levels, and, once again, help you sleep better.

6. Get enough sleep.

As you may have picked up by now, sleeping well is pretty essential to maintaining good health. If you’re aged between 12 – 17, headspace says you’re gonna want eight to 10 hours of sleep a night. Those aged 18 – 25 can usually get by on seven to nine hours. If you can hit those marks, you’ll feel better in the morning, and find it easier to manage your emotions and deal with stressful situations. This may mean getting to bed a little earlier than you’re used to, but your body will thank you. Avoid caffeine at least six hours before bedtime, and try to keep from napping during the day.

7. Cut back on alcohol and other drugs.

If you work hard, it’s natural to want to play hard too. However, substances like drugs and alcohol can wreak havoc on your headspace with their artificial highs often leading to lower lows than you've felt before. The hangover can sometimes increase your anxiety and lower your mood, and even make difficulties between your family and friends harder to manage. Cutting back can do wonders, helping you to keep your mind alert and improving both your motivation and sleep patterns. But if you’re having troubling quitting, you should speak to your doctor or contact headspace for advice.

If you or anyone you know needs help, support is available now. Call Lifeline on 131 114 or Kids Helpline on 1800 551 800 or visit headspace to find more resources like these.

Chatime is a proud supporter of headspace. Remember, Student Edge members get 2 for $9 regular fruity/milky iced teas at Chatime.

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