How Can I Fix My Mental Health? Natural Approaches That Include Massage

Maintaining a balanced state of emotional, psychological, and social wellbeing is essential for a fulfilling life. This holistic approach ensures that daily functioning and relationships thrive. The NHS highlights five evidence-based steps to support this journey, focusing on natural and accessible methods.

Physical and mental health are deeply interconnected. Regular exercise, quality sleep, and proper nutrition play a significant role in fostering good mental health. Complementary practices, such as massage, are often underutilised but can be a powerful addition to a broader self-care strategy.

This article explores natural approaches, combining NHS-recommended strategies with complementary techniques like massage. By prioritising these methods, individuals can create a sustainable routine that enhances overall wellbeing without relying solely on clinical interventions.

Key Takeaways

• Mental health includes emotional, psychological, and social wellbeing.
• The NHS recommends five evidence-based steps for improvement.
• Physical health significantly impacts mental wellbeing.
• Massage is an underutilised tool in self-care strategies.
• Natural methods can complement clinical interventions effectively.

1. Connect with Others for Emotional Support

Strong relationships play a vital role in emotional wellbeing. Whether it’s family, friends, or your wider community, these connections provide a sense of belonging and support. Research shows that face-to-face interactions, like sharing a meal, can boost oxytocin levels and reduce cortisol, helping to alleviate stress.

Volunteering is another excellent way to build meaningful relationships. In the UK, opportunities like school reading programmes or NHS responder roles allow individuals to give back while fostering connections. These activities not only benefit others but also enhance personal wellbeing.

Building Stronger Relationships

In-person interactions remain one of the most effective ways to strengthen bonds. Simple acts, like attending a local event or joining a community group, can make a significant difference. For example, the Manchester community centre’s friendship bench initiative has successfully brought people together, creating a safe space for conversation and support.

Using Technology to Stay Connected

While face-to-face interactions are ideal, technology can bridge the gap for long-distance relationships. Tools like Skype, FaceTime, and WhatsApp voice notes add a personal touch to digital communication. However, it’s essential to balance screen time and avoid over-reliance on social media.

Practical tips include scheduling regular Zoom coffee breaks or sending voice messages to maintain a sense of closeness. These small efforts can help nurture connections even when physical distance is a barrier.

2. Stay Physically Active to Boost Your Mood

Physical activity is a cornerstone of maintaining a balanced lifestyle. It’s not just about keeping your body fit; it’s about enhancing your mood and overall wellbeing. Research shows that just 30 minutes of daily activity can trigger beneficial chemical changes in the brain, helping to reduce stress and improve focus.

Exercise and Mental Wellbeing

Regular exercise increases the production of BDNF proteins, which are essential for brain plasticity. This means your brain becomes more adaptable and resilient. Whether it’s a brisk walk or a yoga session, movement helps your body and mind stay in sync.

For those with busy schedules, even 10-minute “exercise snacks” can make a difference. These short bursts of activity, like stair climbing or stretching, can keep you energised throughout the day.

Finding Activities You Enjoy

Staying active doesn’t have to mean hitting the gym. The UK offers a variety of unconventional options:

• ParkRun: A free, weekly 5km run in local parks.
• British Military Fitness classes: Outdoor workouts that challenge and inspire.
• Canal kayaking: A unique way to explore the UK’s waterways while staying fit.

Inclusivity is key. Organisations like Disability Rights UK provide accessible yoga sessions, ensuring everyone can participate. Even activities like housework or gardening count toward your daily physical health goals.

By finding activities you enjoy, staying active becomes a joy rather than a chore. It’s a simple way to make feel better, both physically and mentally.

3. Learn New Skills to Build Confidence

Acquiring new skills can transform your outlook and boost your self-esteem. Whether it’s mastering a hobby or enhancing professional abilities, learning opens doors to personal growth and meaningful connections. Research shows that skill acquisition stimulates neurogenesis, the process of forming new brain cells, which enhances cognitive flexibility and resilience.

Taking on New Challenges

Stepping out of your comfort zone is a powerful way to build confidence. Start with small, manageable goals, like learning to bake sourdough bread or trying a beginner’s yoga class. These activities not only provide a sense of achievement but also foster a growth mindset.

For those looking to upskill in the workplace, mentoring junior colleagues can be a rewarding experience. It strengthens community ties and enhances leadership abilities. As the saying goes, “The best way to learn is to teach.”

Exploring Hobbies and Interests

Engaging in hobbies is a fantastic way to enrich your life. From DIY projects to creative writing, these activities offer a break from daily routines and help feel more fulfilled. Local resources, such as Libraries Unlimited workshops or City & Guilds online courses, provide accessible opportunities to explore new interests.

Here’s a quick guide to skill progression:

Remember, failure is a natural part of the learning process. Embrace it as an opportunity to grow. Case studies on “failing forward” highlight how setbacks can lead to unexpected successes. With time and persistence, you’ll find that acquiring new skills is one of the most rewarding things you can do for yourself.

4. Give to Others to Enhance Your Sense of Purpose

Helping others can bring a profound sense of fulfilment and purpose to your life. Whether through small acts of kindness or structured volunteering, giving back creates a positive impact on both the giver and receiver. This way of connecting with your community fosters a deeper understanding of shared humanity.

Acts of Kindness

Simple gestures, like complimenting a stranger or holding the door open, can trigger a biochemical response known as the “helper’s high.” This phenomenon involves the release of oxytocin and dopamine, hormones that promote feelings of happiness and reduce stress. Micro-actions, such as posting praise on local Facebook groups or participating in supermarket “reverse shoplifting” (paying for someone else’s groceries), are easy yet impactful ways to spread positivity.

Volunteering in Your Community

Volunteering is a structured way to make a difference while reducing feelings of isolation. UK initiatives like FoodCycle’s community meals or Beanstalk’s reading helpers provide opportunities to connect with others and contribute meaningfully. Corporate programmes, such as the John Lewis Partnership’s community projects, also encourage employees to give back, fostering a culture of care and support.

According to NCVO data, 67% of volunteers report improved mental health. This highlights the dual benefit of volunteering: it not only aids the community but also enhances personal wellbeing. As one volunteer shared, “Helping others has given me a renewed sense of purpose and belonging.”

Here are some UK-based volunteering opportunities to consider:

• FoodCycle: Join community meals to combat food poverty.
• Beanstalk: Become a reading helper for children in schools.
• John Lewis Partnership: Participate in corporate volunteering schemes.

By giving to others, you not only enrich their lives but also cultivate a deeper connection to your own. This reciprocal relationship is a powerful way to help feel more grounded and fulfilled.

5. Practice Mindfulness to Stay Present

Practising mindfulness can transform the way you experience daily life. It’s about focusing your attention on the present moment, allowing you to observe your feelings and thoughts without judgment. This simple yet powerful technique can reduce stress and improve overall wellbeing.

Mindfulness Techniques

There are various ways to incorporate mindfulness into your routine. One effective method is the 5-4-3-2-1 grounding technique. This exercise engages your senses to bring you back to the present:

• Identify five things you can see.
• Notice four things you can touch.
• Listen for three sounds around you.
• Recognise two scents in your environment.
• Focus on one taste in your mouth.

For those struggling with a “monkey mind,” where thoughts race uncontrollably, try focusing on your breath. Inhale deeply for four counts, hold for four, and exhale for eight. This practice can calm your mind and restore focus.

Benefits of Mindfulness

Mindfulness has been shown to reduce rumination, a common contributor to stress. The NHS recommends daily practice to enhance mental resilience. Studies from Oxford University highlight its role in preventing depression, particularly in high-stress environments.

Apps like Headspace offer NHS-approved modules, making mindfulness accessible to everyone. Whether you practise in the morning or before night, these tools can help you cultivate a sense of awareness and calm.

By integrating mindfulness into your daily routine, you can create a more balanced and fulfilling life. It’s a simple yet profound way to stay connected to the present and nurture your wellbeing.

6. How Can I Fix My Mental Health with Massage?

Massage therapy offers a natural and effective way to enhance wellbeing. By targeting both the body and mind, it provides a holistic approach to managing stress and improving overall health. Research shows that massage can lower cortisol levels by 31%, making it a valuable addition to any self-care routine.

The Benefits of Massage for Mental Health

Massage activates the parasympathetic nervous system, promoting relaxation and reducing tension. This process helps the body recover from daily stressors, allowing you to feel more balanced and centred. Combining massage with aromatherapy can further enhance its calming effects.

Different massage modalities offer unique benefits. For example, Swedish massage focuses on gentle strokes to relax muscles, while sports massage targets deeper tissues to relieve tension. Both styles are effective in reducing stress and improving mental clarity.

Incorporating Massage into Your Routine

For those with limited time or budget, DIY alternatives like Theragun or foam rollers can provide similar benefits. Affordable options, such as student clinics at the London School of Massage, offer professional treatments at reduced rates.

Here’s a simple plan to integrate massage into your day:

By prioritising massage as part of your self-care routine, you can improve mental and physical health naturally. It’s a simple yet powerful way to enhance your quality of life.

7. Conclusion

Taking small, consistent steps can make a big difference in your overall wellbeing. The NHS’s five-a-day analogy for mental health serves as a practical guide to build healthier habits. Whether it’s connecting with others, staying active, or practising mindfulness, these strategies work best when combined.

If you need immediate support, resources like the Samaritans (116 123) or texting “SHOUT” to 85258 are available 24/7. For ongoing assistance, NHS Talking Therapies and Rethink Mental Illness offer tailored health services to help you navigate challenges.

Remember, progress doesn’t have to be drastic. The “1% better” philosophy encourages gradual improvements, making it easier to integrate positive changes into your life. Recovery is a journey, and every step forward counts.

By leveraging these tips and resources, you can create a balanced approach to improve mental health. Empowerment comes from knowing that help is available, and small efforts can lead to meaningful results.