Protecting mental health is crucial for overall wellbeing. If your mental health declines, then many other areas of your life will also be limited. It therefore follows that building resilience and safeguarding your own mental health should be a lifelong priority.

Good mental health doesn’t just mean avoiding illness and health catastrophes, this way of thinking is part of a defensive ‘survival’ mindset. By protecting and nurturing our mind we can continue to grow and thrive as long as we live. The key ideas to work with when thinking about protecting mental health are: knowledge, proactive and systematic.

Knowledge: It is essential to get the most reliable and relevant information about techniques and behaviours that will benefit your mental health. Proactive: One of the main differences between surviving and thriving is an understanding of cause and effect. Reactive strategies tend to address effects, rarely permanently solving an issue. Proactive strategies seek to address underlying causes before they become problems. Systematic: Humans often find it difficult to maintain beneficial behaviours even when they offer improved mental health. The key is to develop habits where the brain’s reward systems are recruited to boost rather than erode mental health.

Scientific research has identified several evidence-based strategies to promote and maintain mental health. If we isolate the main elements contained within these strategies, we can highlight the most important behaviours that build resilience.

1. Regular Physical Activity

Exercise has been shown to reduce symptoms of anxiety and depression. Physical activity releases endorphins, which are natural mood lifters, and can also improve sleep quality and reduce stress levels.

2. Healthy Diet

A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can positively impact mental health. Nutrients like omega-3 fatty acids, found in fish, have been linked to lower levels of depression.

3. Adequate Sleep

Never underestimate the importance of a good night’s rest. Quality sleep is essential for mental health. Sleep deprivation can exacerbate mental health issues, while consistent, restful sleep can improve mood, cognitive function, and stress resilience.

4. Social Connections

Maintaining strong social connections is vital for mental wellbeing. Positive social interactions can provide emotional support, reduce feelings of loneliness, and enhance overall life satisfaction1.

5. Mindfulness and Meditation

Practices like mindfulness and meditation have been shown to reduce stress and improve emotional regulation. These techniques help individuals stay present and reduce rumination on negative thoughts.

6. Professional Help

Seeking professional help, such as therapy or counselling, can be highly effective in managing mental health issues. Therapists can provide strategies and support tailored to individual needs.

7. Stress Management

Effective stress management techniques, such as deep breathing exercises, progressive muscle relaxation, and time management, can help reduce the impact of stress on mental health.

8. Avoiding Substance Abuse and Toxins

Substance abuse can significantly worsen mental health. Avoiding or reducing the use of alcohol, drugs, and other substances can help maintain mental well-being.

9. Engaging in Hobbies and Interests

Participating in activities that bring joy and fulfilment can improve mental health. Hobbies and interests provide a sense of purpose and can be a healthy outlet for stress.

10. Building Resilience

Developing resilience through positive coping strategies, such as problem-solving skills and maintaining a positive outlook, can help individuals navigate life’s challenges more effectively.

By incorporating these strategies into daily life, individuals can take proactive steps to protect and enhance their mental health. Remember, it’s important to find what works best for you and to seek support when needed. Mental health is a journey, and taking care of it is a continuous process.