Over 6000 working parents and carers recently completed the National Working Families Survey, the results showed increased levels of stress are being experienced by parents and carers. The survey found that 42% of respondents have difficulty looking after their mental and physical health and wellbeing.
Focusing on wellbeing and self care is key to managing and reducing stress. As we commence our journey towards wellbeing, the interconnectedness of different elements of our daily lives are worth considering. Sleep, physical activity, mental wellbeing, and mindfulness are cornerstones, each playing a significant role in our overall health and wellness. Appreciating their individual significance is key for attaining peak health and balance in our mind and body.
Let’s start with sleep, which can often overlooked, or undervalued, in today’s fast-paced world. It is during sleep that our bodies undergo crucial processes of repair, restoration, and consolidation of memory. Research has repeatedly shown that inadequate sleep is associated with a myriad of health issues, including impaired cognitive function, weakened immune systems, increased risk of chronic diseases such as diabetes and heart disease and even mood disorders like depression and anxiety. Therefore, prioritising quality sleep is paramount for overall health and vitality. It’s also important to understand that sleep does not exist in isolation. Its quality is intertwined with other lifestyle factors, such as exercise and mental health.
Physical activity is not only essential for maintaining cardiovascular health, muscle strength and weight management but also plays a crucial role in regulating sleep patterns. Engaging in regular exercise helps to promote deeper and more restorative sleep, while insufficient physical activity often leads to restless nights and disrupted sleep cycles. More importantly, exercise is a great stress reliever, releasing endorphins that can help to elevate our moods and promote relaxation, both will have a positive impact on mental wellbeing.
Which brings us then to the area of mental health, which encompasses our emotional, psychological, and social wellbeing and is integral to how we think, feel and behave. Just as physical exercise is vital for our bodies, activities that nurture our minds are essential for our mental health. This may include practices such as mindfulness, meditation, talking to someone (talk therapy or social connections) or engaging in activities that bring joy and fulfillment. Neglecting mental health can have harmful consequences, leading to conditions such as depression, anxiety, and burnout.
Conscious breathing techniques, such as deep belly breathing, can have a profound effect on our physical and mental health. By focusing on the breath, individuals can activate their parasympathetic nervous system which in turn, will induce a state of calmness, reduce stress and anxiety and can improve clarity of thought. The practice of mindful breathing can serve as a bridge between the physical sensations of our bodies and the thoughts and emotions of the mind.
The link between these elements – sleep, exercise, mental health and breathing practices is not coincidental but deeply intertwined. Many of us know how much a good night’s sleep can set the foundation for a day filled with vitality and productivity, whilst a poor night’s sleep can have a negative impact on the way we think and behave throughout the day (another Tim Tam anyone?). It’s important to remember that things like regular exercise and cultivating good mental health habits (such as mindfulness) can have a positive influence on the quality of our sleep. They are all closely interconnected.
Have you ever laid awake at night because your mind just won’t switch off? Or fallen asleep quickly, only to wake up at 3am feeling anxious about a looming deadline?
When we prioritise self-care, we build the foundation for good physical and mental wellbeing. Here are three tips to get started:
- Start by giving yourself 10 mins to engage in some mindful breathing exercises. Simply set your alarm for 10 minutes earlier than you would normally and engage in some belly breathing. Watch this short clip by Headspace to learn how to belly breathe.
- Make it a mission to get some physical exercise. Knowing the positive impact that exercise can have on your mental health and sleep, set time aside each day to get active. The good news here is that it doesn’t have to be a huge amount of time, in fact,15 mins a day is enough for you to reap the benefits.
- Start a sleep routine to help your mind and body get quality sleep. You might start by switching off your phone an hour before bed or try adjusting the lighting and relax with a warm cup of tea. Take notice of what helps you feel calm and relaxed before you hop into bed. If you have a lot on your mind, you might like to try journaling to allow yourself to ‘empty’ your mind before you try and doze off. We really are creatures of habit, so adopt an evening routine that prepares you for a good night’s sleep. This could also include having a warm bath or shower and avoiding too much caffeine or alcohol.
The importance of sleep, exercise, mental health and breathing exercises cannot be underestimated in the pursuit of wellbeing. Recognising their ongoing impacts on our mind, body and spirit is also worth considering. When these things are working in harmony, we can pave the way for a life filled with vitality, resilience and a greater sense of inner peace.
What’s one step that you can take today towards greater health and wellbeing? It really doesn’t need to be complicated, simply giving your time to stop and breathe will be a positive step in the right direction.
