Although there’s no sure way to prevent mental illness, there are certain steps you can take to control stress, boost low self-esteem, and keep symptoms under control. These include:

Paying attention to warning signs

It can be especially helpful to speak with your doctor or therapist to learn what may trigger your symptoms, and work out in advance how best to handle a situation if and when it occurs. It’s also  worth involving friends, family and even a co-worker, who can support you and keep an eye out for warning signs and triggers. MindHealthConnect has a list of general signs to look out for if you are concerned, and you can read our blog on mental health at work to see how you can support colleagues who are dealing with mental health conditions.

Taking care of yourself with sufficient sleep and early bedtimes

Consistent good sleep can do wonders for our general health and wellbeing, but, as a recent study demonstrated, it also plays a significant role in our mental wellbeing too. This research demonstrates that our body’s natural cycles affect certain chemicals in the brain, namely dopamine – associated with pleasure and reward – and that sleep disruption impacts on this. If sleep is a problem, it could be that you have a sleep disorder and will need to seek help and guidance. You can also read our blogs on useful tips for better sleep and easy yoga poses you can do as part of your bedtime routine.

Regular physical activity

According to the Royal College of Psychiatrists, keeping active means you will be less likely to feel depressed and anxious, and more likely to feel good about yourself and focus better. This may be because exercise releases feel-good brain chemicals such as endorphins, and also reduces immune system chemicals that have been known to worsen depression. NHS Choices and the Mental Health Foundation have more information about the impact of physical activity on mental wellbeing. Imperial staff can take advantage of our yoga programmes, walking weekends, and discounts on gym memberships – email wellbeing@imperial.nhs.co.uk to find out more.

A healthy diet

It can be easy to feel the immediate effects certain foods have on our body, e.g. caffeine and sugar, but it can be harder to know what the long-term impact our daily diet can have on our mental wellbeing. The charity MIND has a useful page on how food can affect mood, and it’s worth remembering that regular meals and plenty of water will always be the basis of a healthy diet. If you struggle with weight issues, this could also be impacting on you psychologically, so you might want to talk to your health care provider or to a nutritionist to see how they can help you and what options might be available for you.

Getting help when you need it

It’s important not to leave it until symptoms get really bad to seek help, as certain mental health conditions can be harder to treat the longer you wait, and keeping on top of things with a long-term maintenance programme will help prevent any relapses. There are various support services that you can contact, listed here, and we would also advise meeting with your GP to see what support is available to you.  Imperial staff also have access to an onsite counselling service that they can take advantage of if they are finding life difficult to cope with. To find out more send an email to wellbeing@imperial.nhs.co.uk with ‘counselling’ as the subject line.

Mindfulness and meditation

Practising mindfulness and/or meditation is also known to have a positive impact on mental health and wellbeing. Read our blogs about the link between mental health and mindfulness, and also the health benefits of meditation, and how you can start implementing either of these beneficial practices into your daily routine.

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