30 ways to improve mental wellbeing

Monday, 11 May 2020

EPIC Assist (EPIC) is celebrating 30 years of service. We are proud to help and support people with a disability, injury, health condition, or mental health condition find meaningful employment.

We understand the impact mental health can have on your life and the importance of improving your wellbeing. EPIC offers support to our job seekers who are struggling with their mental health through our mental health consultancy.

Supporting positive well-being is an ongoing process. Just like the way we look after our body, we need to continuously implement practices that improve our mental health. In celebration of our 30 years of service, here are 30 practices that you can implement into your daily life that will help you improve your mental wellbeing.

  1. Get a good night’s sleep.
    Having a proper sleep routine can make a huge difference. Sleeping too little or too much can make you feel lethargic, aggravated, and rundown.
  2. Practice meditation.
  3. Accept your emotions.
    It is okay to be angry, stressed, and sad sometimes. Allowing yourself to feel those ‘negative’ emotions when they arise can be incredibly freeing.
  4. Speak truthfully and openly about how you’re feeling with someone you trust.
  5. Exercise.
    Not only does regular exercise helps your body stay healthy but it looks after your mind as well. When you exercise, you release endorphins into your brain. This makes you feel happy and energised. Whether you walk, run, or skip, find a physical activity that you love to do.
  6. Get out and see nature.
  7. Choose a goal or something you can look forward to.
    Having a goal to work towards can help with motivation, staying on task, and gives you a little extra excitement to get out of the bed in the morning.
  8. Practice journaling to track your mood.
  9. Sit in the sunshine.
    Being outside and getting some good vitamin D can make a huge difference to your mood. Try and be out in the sun for 20 minutes a day – just remember the sunscreen.
  10. Do something for someone else.
  11. Limit alcohol intake.
  12. Do something creative.
  13. Don’t be afraid to ask for help.
    When times are tough, we often feel that we must put on a brave face. It is okay to ask for help during these times. We are surrounded by people who love us and want to support us.
  14. Listen to music.
  15. Find a positive release of tension.
    Finding a healthy way to release built-up tension and stress is a great way to reduce anxiety. Watching sport, exercising, or writing out all your feelings are just a few ways you can free yourself from negative thoughts.
  16. Stick to a routine.
  17. Spend time with others.
  18. Take care of something.
    Looking after something can give added meaning to your life. Before diving in the deep end and adopting an animal, buying a plant is always a great first option.
  19. Make a daily list or plan of attack.
  20. Volunteer for a charity.
  21. Join a community group.
  22. Improve your diet.
  23. Invest in positive relationships.
    Friendship is one of the best things about being human. However, you shouldn’t be leaving an interaction with a friend feeling exhausted, stressed, or sad. If you feel that a relationship is taking too much of a toll on your mental health, take a step back – sometimes you might have to be a bit selfish to look after your mental health.
  24. Focus on your strengths.
  25. Create an oasis/sanctuary.
    Finding a stress-free environment just to relax is incredibly helpful to relieve anxiety. This place may be your bedroom, your garden or just your favourite park bench.
  26. Find your passion.
  27. Find reasons to laugh out loud.
  28. Be present.
  29. Practice gratitude and mindfulness.
  30. Talk to a professional.
    If you feel like you are struggling with your mental health, talking to a professional can be life-changing. They will be able to help you create a detailed mental health plan and work with you until you feel like you are back on track. The general rule is if you feel constantly down or stressed for over 2 weeks, it may be time to talk to a professional.

If you feel like you have been struggling with your mental health and want to talk to someone please call one of the following national support lines.

National Support Lines

Suicide Call Back Service: 1300 659 467
Kids Helpline (up to 25 years): 1800 551 800
Lifeline: 13 11 14
Men’s Line Australia: 1300 789 978
Beyond Blue: 1300 224 636
Q-life LGBTQIA+: 1800 184 527
Lifeline Text (6pm-12am): 0477 131 114
GriefLine: 1300 845 745

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