FOR Tom Dunning, 31, from Lincoln, running really is the best medicine when it comes to caring for his mental health and wellbeing.
“Five years ago, I decided, on the spur of the moment, to go for a run,” Tom, a mechanical engineer, says.
“I pulled on my trainers and, at 23 stone, struggled, puffing and panting, to the end of the street. But, when I got home, the endorphins were kicking in and I felt incredible.”
Happy feet … Tom says being active helps the body and the mind
It’s good for all of us to remember that, at times when we’re starting to feel low, anxious or stressed we should take action to address it, just as we would treat a physical health problem.
The free NHS app is packed with information about the most common mental health difficulties (anxiety and depression, for example) and it offers advice for daily practices to help us
stay well, from tips on breathing techniques for stress to linking us with exercise groups in our area.
For Tom, that first run was a revelation. Bullied at school and then, when he was just 18, losing his adored older brother, his mental health suffered.
In his mid-20s, he broke down. He says running helped him pull through and now sees it as essential maintenance for his mental health.
“On my bad days, I can run some of my negative thoughts away,” he says.
Within eight months of that first run, Tom had lost seven and a half stone.
He’s since competed in the London Marathon three times and, by running the rugged Pennine Way, raised money for Rethink Mental Illness, a charity that supported him and his wife Amber while he was ill.
Tom also leads weekly 5k runs in Lincoln for Run Talk Run, an organisation that encourages people to protect their mental health by connecting through running with others who have experienced difficulties.
“It’s dual pronged, really – encouraging people to talk about their mental health but also get active to improve their wellbeing,” Tom says.
“Sometimes there are 20 of us – others, just me. But it’s important people know, especially if they are struggling, that every Tuesday evening I’ll be there and they can join me for a run – or a brisk walk if they prefer – and a chat.
“It’s a community and we support and motivate each other, one step at a time.”
Inner peace … take steps to keep your mental health in check
ACTIVATE YOUR MIND
Day to day ways to support your mental health and wellbeing
Reframe unhelpful thoughts
The way we think, feel and behave are linked, and sometimes we develop patterns of thought that are unhelpful.
Recognise those patterns and try and shift your thoughts to show the compassion you’d display to a friend towards yourself.
Connect with others
Spending quality time with friends and family, talking to someone about how we are feeling (online, over the phone or in person) and finding ways to help others in our community can stop us feeling lonely as well as improve our mental health and wellbeing.
Move your body
Being active is good for the body and the mind – running, for example, can help burn off nervous energy.
Choose an activity that’s a match for your abilities – gentle yoga or walking. Or set yourself a challenge with the free NHS Active 10 app, which tracks all your walking.
Live a healthy lifestyle
Forge healthy habits – stay active, enjoy the outdoors and eat a balanced diet – to enhance your mood.
Also, bin bad habits such as smoking and drinking too much alcohol.
There is a range of NHS apps to help us make healthy lifestyle changes – visit nhs.uk/better-health.
Release tension
Releasing muscle tension is a great way to ease anxiety and to ground yourself if you’re feeling overwhelmed.
You can do it anywhere – simply take 30 seconds to squeeze, hold and release your fists while breathing slowly in and out.
Don’t lie in bed worrying
Good quality sleep makes a big difference to how we feel mentally and physically.
Lying in bed, awake, our minds can flood with worries, making us tense. Get up and do something relaxing like reading a book until you feel tired.
Start small
Starting a task can feel overwhelming so break it down into manageable chunks and congratulate yourself for completing them.
To manage upcoming stressful events, plan ahead – write a to-do list or travel timetable.
Have a break from your screen
Our devices can give us lots of things to worry about.
Have a screen break and read a book, listen to a podcast or go out and enjoy the outdoors.
For better sleep, plan an hour of screen-free time before bed.
Be in the present
Take time to appreciate the present moment without letting thoughts about the past and future intrude.
Sometimes known as mindfulness, this can be helpful as you have some control over the present but no ability to change the past.
Do something for yourself
Whether it’s enjoying your favourite hobby, learning something new or simply taking time to relax, it is important to do things
that make you happy.
And don’t feel guilty about it – having some quality me-time is important for your mental health and wellbeing.
Get talking … you don’t have to face challenges alone
WHERE NEXT?
A range of resources is available online to help you look after your mental health and wellbeing or access the support you need for mild to moderate mental health difficulties.
Every Mind Matters
This free NHS-approved website has a personalised Mind Plan with practical tips to alleviate anxiety and stress, help you sleep better and feel more in control.
Access Every Mind Matters through the NHS app or at nhs.uk/every-mind-matters.
NHS Talking Therapies
These are free, effective and confidential treatments delivered by fully trained and accredited NHS practitioners.
If you’re registered with a GP and are over 18, NHS Talking Therapies can help with a range of common mental health disorders including depression, anxiety, phobias, panic attacks, OCD, body dysmorphia and post-traumatic stress disorder.
Visit nhs.uk/talk to find your local service and self-refer. You can also email and phone the service.
Hub of Hope
This database, run by the charity Chasing The Stigma, directs users to help locally and nationally to tackle a range of mental health issues and their causes, such as financial concerns or loneliness.
Download the free app via the App Store or Google Play or log on to hubofhope.co.uk.
Samaritans Self-Help
This offers interactive tools so you can, for example, record your daily mood to discover patterns in how you’re feeling and store images of things that give you hope.
Visit selfhelp.samaritans.org.
Shout
This website is packed with resources and tips to help support you when you’re feeling anxious, low, stressed or simply overwhelmed. Visit giveusashout.org.
HELP IN A CRISIS
If you are having thoughts of suicide, are harming yourself, thinking about self-harm or are worried about someone else, it’s important to tell someone. These organisations can give immediate support.
NHS urgent support
Go to the NHS app or find your local NHS 24/7 crisis line at nhs.uk/urgentmentalhealth – the website will refer you to someone who can help. Or visit 111.nhs.uk.
Papyrus
If you are under 35 and experiencing thoughts of suicide or are concerned that a young person could be thinking about suicide, you can get in touch with Papyrus by text, email and telephone from 9am to midnight, seven days a week (and 24/7 from March 13), 365 days of the year. Call 0800 068 4141 or visit papyrus-uk.org.
If you feel unable to keep yourself or someone else safe, call 999.
Get the free NHS app
You can access mental health services from your phone.
Owned and run by the NHS, the NHS App is a simple and secure way to access a range of NHS services.
It is available to anyone aged 13 and over who is registered with an NHS GP practice in England or the Isle of Man.
You can also use it to:
•Order repeat prescriptions
•View your health information securely
•Get health advice using the health A-Z on the NHS website
•Find NHS services near you
For more information, visit: nhs.uk/nhs-app.
Download from the App Store or Google Play.