A reminder to look after your mental health

Written in January 2023. Updated in January 2024

As we head in to a new year, with the weather being a bit gloomy and cold and lots of external pressures to “be a new you”, it can be a bit tough. Some of us might feel super energised and ready to tackle everything head on while some of might want to hibernate. It's easy to feel overwhelmed by the year ahead, alongside all the external pressures in the wider world. 

Because of all of this, I thought now might be a good time to remind everyone to think about yourself – your wellbeing and your mental health, as well as those around you.

Here I outline a few tools and suggestions that might help you and colleagues, friends and family over the next few months – and hopefully beyond! One thing to remember – different things work for different people and there’s no right or wrong way to look after yourself. The following are just suggestions, and if you want additional or different tools, just get in touch. And, if you do something that really benefits you that isn't on this list, drop me an email on diversity@mpls.ox.ac.uk!

Some suggested tools or methods for self-care and to build resilience include:

• Keep a notebook that you use to write down thoughts and feelings, particularly after a difficult day, meeting or experience that has had a negative effect on you. Once you’ve written everything out, close the notebook and put it away. Some people find this helps them move past that experience.
• You could do something similar with an object. Have a rock, or a fidget toy, or anything you choose, in your pocket during a difficult conversation or experience. Once that experience is over, you can remove it from your pocket to take it away from you.
• Take a shower. For some people, this can help to wash away any negative experiences from the day.
• If you are overwhelmed with your workload, take a step back. Go for a walk, get outside or just physically get away from your desk, rather than trying to power through it. When you are ready, write a list, and then use your diary to block time to work on specific tasks. Research shows that planning ahead really benefits wellbeing and reduces stress.
• While I’m on the subject of stress, check out 'The Route to Resilience' video with Dr Jennifer Wild (it's the fourth video on the page). Here, she gives tips on what to do when you notice you’re getting stressed (or are already stressed), and then there are some brilliant audience questions at the end.
• Practice breathing. Feet on the floor (if possible, feel the ground). Close your eyes (if you would like to). Breathe in to the count of 7 (or for as long as you’re able). Hold to the count of 7 (holding is really important, don’t worry if it takes you a while to get to 7). Breathe out to the count of 7. Repeat 3-4 times if you find this is helping you.
• Shake it out. Shaking can be really beneficial for relieving stress and tension in the body. Even just spending one minute moving in this way can help relax your body.
• You could practice meditation or mindfulness – but if you are new to this, make sure you read up on how to do it properly to get the best out of it.
• Practice gratitude. Many people find gratitude journals a useful way of reminding themselves what they are grateful for, and brings the focus back to what they already have (rather than what they want). This can also be a really fun and powerful exercise to do with friends. 
• Start a joy journal. Similar to a gratitude journal, but you write down anything that made you happy or laugh, like seeing a butterfly or laughing at a joke. Writing them down means you can look back at that joy again and again.
• Find an activity you enjoy, which could include: listening to music, crocheting, knitting, painting, drawing, going for a walk, run, or swim, stretching, cooking, cleaning, gardening, watching a movie or reading a book, playing games, doing a puzzle – literally anything that helps you switch off and takes away stress is a form of self-care.

A few recommendations to think about, if you feel able:

• Think about the things that are causing you stress or worrying you, and work out what is within your control and what isn’t. Have a look at the stress container example to see if that’s helpful.
• Identify what makes you feel better – and remember, don’t feel pressured to do what everyone else is doing. What works for me may well not work for you.
• Small steps can have big effects. You don't need to set huge resolutions, but doing one small thing in a day - like noting three things you are grateful for today, or having a quick shake to relieve stress - could lead to bigger changes in habits over time. 
• Try not to isolate yourself – talk to colleagues, friends, family, a Mental Health First Aider. Find your support network.
• Build in a bit of time every day to check in with how you’re feeling. Do you need to put aside time to practice some breathing techniques, or go for a walk, or eat something tasty for lunch? Don’t ignore those warning signs that you may not be fully ok.
• If you need to (whether it’s about work and workload or anything else), talk to your manager or supervisor about how you’re doing and where you might need support from them. If you don’t feel able to speak to your manager or supervisor, come and talk to an MPLS Mental Health First Aider.
• Keep an eye out on those around you. Check in with your colleagues and friends. If you think someone isn’t 100% themselves, it’s ok to ask them if there’s anything you can do. They might say no, and that’s fine. Or they might say yes. But just knowing that someone is looking out for them will help.
• And finally. Be kind to yourself. Extend the same compassion and kindness you give to other people to yourself as well. This will boost your mood and put you in a better frame of mind. 

If you want to find out more about other tools and resources, check out our online pages:

• Services that support Mental Health and Wellbeing - this link takes you through to a full list of different services that are available to staff and students at the University, with descriptions of each service. There is also a link to some local providers on this webpage. There’s quite a lot to choose from so, if you are feeling overwhelmed and don’t know where to go first, speak to an MPLS Mental Health First Aider, who will be able to point you in the right direction.

• Managing Stress Levels – an article that explains the stress container and provides practical examples for how we can use it.

• Videos and resources shared from Mental Health Awareness Week 2023
• Other University benefits

And finally, if you have any tools for self-care that you want to share, have any thoughts on what we could do in the Division to continue supporting your mental health and wellbeing, if you need support but don’t know where to start, or if you just want to say hi, contact me on diversity@mpls.ox.ac.uk.