How to take care of your mental health without breaking the bank

The words mental health has gained a lot of popularity since the COVID-19 outbreak. We often hear people say, “I’m walking away because I’m taking care of my mental health” “This is really affecting my mental health” “I’m not in a good space mentally”.

Let’s start with the basics what is mental health?

Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well, work well, and contribute to their community. It is an important part of health and well-being that helps our individual and collective abilities to make decisions, build relationships and shape the world we live in.¹

The reality is our mental health is consistently changing and we go from calm to anxious all the time. The highs can feel really high and the lows terribly low…

Mental health tips that don’t cost a thing:

Physical activities - releases feel-good endorphins. Endorphins are natural brain chemicals that can improve your sense of well-being.

Writing down your feelings – journaling is great because it makes you more aware of your feelings and lets you notice the patterns you have.

Visit a local clinic – most clinics offer free counselling sessions, take advantage of this, and speak to someone about what you’re going through.

Sleep well - getting enough sleep is important, it helps your body relax and reset.

Breathing exercises – box breathing is a powerful but simple relaxation technique that aims to return breathing to its normal rhythm after a stressful experience.

1. When you’re ready breathe out slowly, emptying your lungs,
2. Breathe in for 4 counts.
3. Hold for 4 counts.
4. Out for 4 counts, steady and not forced.
5. Hold for 4 counts.
6. And repeat steps 3 to 6 for another 3 times.

Remember to be gentle with yourself, life is a marathon not a sprint. You fall two times; you get back three. 

Mental health (who.int)¹