BE AWARE OF OUR
According to World great way to connect, better
Health Organization (WHO),
mental health is "a state of
well-being in which the
individual realizes his or her
own abilities, can cope with
the normal stresses of life,
can work productively and
fruitfully, and is able to
make a contribution to his
or her community".
Mental health includes our
emotional, psychological, and
social well-being. It affects how we
think, feel, and act. It also helps
determine how we handle stress.
It also means the absence of a
mental disorder. Mental health can
affect our daily lives, relationships
and physical factors. Anxiety,
depression, stress, Post-Traumatic
Stress Disorder (PTSD), panic
disorder, and
Attention-Deficit/Hyperactivity
Disorder (ADHD) are conditions that
affect our mental health and
disrupt our routine. Everyone can
do three things for good mental
wellbeing: Exercise, Eat well and
get good sleep. These are
powerful, can help ease symptoms
of mental illness and can even
prevent disorders from developing.
Exercise or movement is a
powerful way to reduce the risk of
developing mental illness. The
following are the benefits we will
enjoy from exercise: a sense of
achievement, decreased stress,
improved focus and memory, a
MENTAL HEALTH
confidence, sounder sleep, more
energy, and a healthy habit.
Eat well or a good,
well-balanced diet can also help
with preventing and easing
symptoms of mental illness. When
facing mental health or illness
symptoms, your diet might not be
at the top of your list. You might
not want to eat or even be
overeating for comfort. But small
changes with conscious decisions
made around your nutrition can
improve energy levels, improve
concentration and help you sleep
better. Changes you can make are:
Stay hydrated, embrace all food
groups, eat regularly, manage
sugar, ‘bad’ fats, and caffeine and
enjoy eating with others.
Sleep impacts mental health
and vice versa. Many of us find it
difficult to sleep, interrupting our
daily life from feeling irritable to
experiencing more severe health
conditions like heart disease and
diabetes.
Steps towards healthy sleep
hygiene
● Maintain a regular sleep
schedule – set a bedtime and
wake up at the same time
throughout the week
(including weekends)
● Avoid stimulants such as
caffeine and alcohol in the
evening
● Exercise during the day can
encourage sound sleep, as
 can practicing relaxing
activities such as yoga or
stretching before bedtime
● Stay away from screens –
find alternative ways to
unwind before bedtime, such
as reading a book, writing, or
meditating
● Create a comfortable sleep
space – block out light and
sounds, and invest in quality
bedding and a supportive
mattress
● Use your bed for sleep and
sex only
● Keep a notebook by your bed
to write down any racing or
intrusive thoughts. It can
also help to write the things
you need to get done the next
day
● If you can’t sleep, try not to
force yourself as you may
feel more frustrated. It’s best
to get up and do something
relaxing until you feel
naturally sleepy.