Six Things to Know and Six Things to Do About Maintaining Mental Wellbeing
Mental wellbeing is a cornerstone of overall health, influencing how we think, feel, and interact with the world around us. Below, we’ve outlined six essential things you should know about mental wellbeing and six actionable steps you can take to nurture it.
Six things you should know about mental wellbeing
- 1. Maintaining good mental wellbeing affects everyone
Around fifty percent people in Australia will need to deal with mental health difficulties during their lifetime1, but it’s not only those directly affected who should be aware of the issues. Mental health is a vital aspect of everyone’s life.
Learning about mental health will not only help you manage your own social and emotional wellbeing but will help you support any people close to you who may be affected.1
- 2. Mental wellbeing is not just avoiding mental illness
Having good mental wellbeing goes beyond not having a mental illness. It’s when you feel good, you function well in the world, and you feel in a general state of wellbeing.
The World Health Organisation suggests that good mental health is when you can2:
- Cope with the normal stresses of life
- Learn and work productively
- Use your talents and abilities
- Contribute to the community
When your mental health is good you might feel happy, confident, hopeful, and generally satisfied with life. You may feel connected to others and believe you’re making a contribution to society, and perhaps you have a sense of meaning or purpose in life, and an overall feeling of being at peace. 2
- 3. Mental Health is Connected to Physical Health
Your mental and physical health are deeply interconnected. Research shows that taking care of your mental wellbeing can improve your physical health, and if either declines, it can affect the other.3
For example, prolonged stress or mental strain can affect your thoughts, your feelings, and your behaviour as well as manifesting in physical health problems, such as high blood pressure, heart disease, stroke, obesity, and diabetes.4
- 4. Early Signs Matter
Mental health issues often begin subtly. Stress, anxiety, and periods of low mood are normal responses to life’s challenges, and just as we all get physically sick from time to time, so our mental wellbeing can sometimes get knocked off balance. When that happens, it’s important to know how to spot the signs early and take action. Indications that something might be wrong can include5:
- Feeling anxious, worried, depressed, or unhappy for an extended period
- Frequent or unusual emotional outbursts
- Sleep problems
- Weight or appetite changes
- Being quieter or more withdrawn than usual
- Substance abuse
- A decline in personal hygiene
- Unusual negative behaviour at school or work.
If you notice such changes in yourself or someone close to you, seek help if the signs are still there after two weeks. 5
- 5. Social Support is Crucial to Good Health
Good friends and positive social connections play a significant role in maintaining your mental (and physical) wellbeing, keeping you from feeling alone, helping you celebrate good times, and providing support during bad times. 6
Strong social connections can lower your risk of many health problems including depression, high blood pressure, and unhealthy weight issues. And studies have found that older adults with close friends and strong social supports tend to live longer than those with fewer friends.6
Friends and a supportive community can:
- Elevate your happiness and reduce your stress
- Increase your feelings of purpose, connection, and belonging
- Boost your self-confidence and feelings of self-worth
- Help you cope when times are tough, as they sometimes are for all of us
- Encourage and help you change or avoid unhealthy habits like excessive drinking or not exercising.
- 6. Lifestyle Choices Make a Difference
Simple, everyday choices can have a profound impact on your mental health. Getting regular exercise like walking or swimming, healthy eating and drinking, and sleeping well are three such keys to better mental wellbeing.7
Exercise not only keeps you fit and helps you sleep well, but releases ‘feel good’ chemicals like endorphins and serotonin.
Drinking plenty of water and eating a balanced diet, with plenty of fresh fruits and veggies, also has an impact on all aspects of your health, and poor eating and drinking habits can worsen mental health symptoms.
Sleep is another game-changer. Without good sleep, you’re at increased risk of developing not only chronic physical health conditions, like diabetes, heart disease, and high blood pressure, but also depression.
Positive choices can transform how we feel and how we deal with stress or other difficult emotions in daily life.
Six things you should do to maintain mental wellbeing
- Practice Mindfulness
Mindfulness is the practice of paying full attention to what’s happening around you in the present moment, in a deliberate, open-minded and non-judgemental way. This can help support mental and emotional health by reducing stress and anxiety, so you’re better placed to manage your emotions calmly and effectively.9
While there are many ways to practice mindfulness, you can do it very simply in your everyday activities. For example, when doing household chores, or going for a walk, you can consciously notice the detail of what’s around you, what you see, hear, feel, taste, and smell. This can help get you out of functioning on ‘autopilot’, when you don’t notice these things and get sucked into a spiral of unhelpful thoughts, like worrying about the future, or sit and binge eat in front of the TV without noticing what you’re eating, or struggle to fall asleep at night because of constant, niggling thoughts.
If you experience any ongoing discomfort from practicing any form of mindfulness, seek advice from a medical or mental health professional. There may be something else going on that your mindfulness practice is exacerbating. 9
- 2. Prioritise Sleep
Sleep performs many vital functions. From a mental wellness perspective, this can include allowing your body to:
- Consolidate memories
- Support your cognitive abilities such as your attention, learning, and problem solving
- Regulate your emotions, mood, and wellbeing
- Control your appetite and weight.
Chronic sleep disturbances or disorders can have negative effects on your wellbeing and general health. It’s important to establish a regular sleep routine by going to bed and waking up at the same time every day. Your local IPA Pharmacist and their team can help with sleep advice and over-the-counter remedies if you need them.
- 3. Nourish Your Body and Mind
A nutritious diet isn’t just good for your body, it’s also good for your brain and mental health. Eat a balanced diet rich in a wide variety of vegetables, fruits, nuts, seeds, wholegrains, legumes, and oily fish. Staying well hydrated is also essential for good cognitive function. 11
A healthy diet is linked to better stress management, concentration, and improved mental health. And there’s a strong two-way correlation between food and mood. What you eat can affect your mood, and your mood can influence what you choose to eat. When you’re in a good headspace, you’re more likely to make healthy food choices.11
- 4. Stay Active
We’re all different and need different levels of physical activity and exercise.3 Talk to your GP to determine what kind of physical activity is right for you. If you don’t already get regular exercise and you’re able, it may be best to start small8, even if it’s just with some light gardening, or doing those little chores around the house you’ve been putting off.
You may prefer group activities, either indoors or outdoors, and team sports, yoga, or dancing may be the way to go. It can help to find a friend to walk or exercise with, which may make it easier and more fun. You could even use your pet as an exercise companion!
- 5. Build a Support Network
While friendships can have a big impact on your health and wellbeing, it’s not always easy to make or keep friends. Here are some tips that might help you build and nurture lasting friendships and a good support network.6
- Reach out to people you’ve met and liked, including new acquaintances, old friends, and family members
- Meet your neighbours
- Go to events in your community.
- Take up a new interest, or join a group or club
- Volunteer
- Give and accept invitations for coffee, lunch, or an outing
- Take a college or community education course
- Take a walk or go to a park with your kids, a pet, or a friend. Chat with people you see along the way.
Taking that first step of reaching out to others can seem daunting, but it might be easier than you think. Even if it doesn’t work out, you’ve lost nothing and think how proud of yourself you’ll be if you just do it!
Above all, stay positive. You’re may not become friends with everyone you meet, but if you make the effort, it will be rewarded.
- 6. Seek Help When Needed
If you’re feeling overwhelmed, don’t hesitate to reach out. Your local IPA Pharmacy can provide guidance, whether it’s connecting you with local mental health resources, or advising on over-the-counter remedies that support, for example, relaxation and sleep.
It’s important to get support early if you’re feeling unsettled or struggling.1 Seeking help is a sign of strength, not weakness. It suggests that you’re taking responsibility for your life and wellbeing. Therapists, counsellors, and healthcare professionals are trained to help you navigate mental wellness challenges and can provide tools and strategies tailored to your needs.
In Australia there are numerous resources, organisations, and people available to give you the support you need if you’re going through mental wellbeing challenges. Here are a few2:
- See your local IPA Pharmacist,,GP or a professional mental health care practitioner
- Visit Beyond Blue or call 1300 22 4636 for counselling and support
- Young people can contact headspace, find a local headspace centre, or call 1800 650 890 for support and counselling
- ReachOut provides mental health information for young people and parents
- Black Dog Institute has a variety of digital tools and apps to help support your mental health and wellbeing
- Seek advice or get connected to local mental health services through the Australian government’s Head to Health digital gateway, or call them on 1800 595 212.
- Bulk billed mental health plans are available. Claim up to 10 individual and 10 group sessions with a mental health professional each Calander year
How Your Community Pharmacy Can Help
Your local IPA Pharmacist and their team are here to support you on your journey to good mental health. We can also collaborate with local healthcare providers to connect you with professional mental health services if needed.
Remember, maintaining mental wellbeing is a continuous process. By understanding the basics and taking proactive steps, you’re investing in a healthier, happier you.
Who are IPA Pharmacists?
IPA Pharmacists are part of Australia’s largest network of independent pharmacies. They offer personalised healthcare and expertise in medicines. They specialise in various health aspects, such as sleep and diabetes, and are dedicated to supporting your wellness journey. With a network of over 1,100 pharmacies and growing, an IPA pharmacy near you is ready to provide exceptional advice, services, and products to enhance your health outcomes.
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