Today is world mental health day. 

A very important day, for many reasons. 

One of the few reasons it resonates with me is because as a personal trainer I have very emotional connections with my clients and it’s a privilege to be trusted and seen as not only a coach but as a friend.

Some clients come to me because they aren’t happy with their body, health or mind and so I hear a lot of stories, struggles and see a lot of tears, fears and vulnerability. 

So many of us often neglect our mental health and indulge in quick dopamine fixes too often, neglecting our mental health can be things as simple as:

• Saying yes to things we don’t want to do, pleasing others and neglecting our own needs.
• Not setting boundaries with those around us and letting friends or family overstep these boundaries.
• Comparing ourselves to others, physically or by the illusions we see online.
• Not getting enough sleep, water or exercise.
• Neglecting whole foods, home cooked meals and not eating a variety of fruit and vegetables. 

Quick dopamine hits that might not benefit us long term can be:

• Constant use of social media for endless scrolling
• Fast food as a regular part of your diet, not on occasion. 
• Drinking a lot of alcohol regularly. 
• Constant stream of TV, Netflix and so on, instead of being outdoors or doing activities. 

You don’t have to have every box ticked or cut out the food or things you love to do out. 

But we are mass over consumers in a world where we compare ourselves to a polished, perfect world on social media. We buy all the things we are told we need to compensate for the fact that we can’t just enjoy each others company without the need for screens, phones, alcohol or fast food. 

Things you can do to help yourself relax, breathe, get help, reduce stress/anxiety:

• Exercise – Gym, Yoga outdoors, Swim, Run, Jog/walk, walk your/someones dog, play tennis, badminton, basketball, go to dance classes, take a hike, explore a new town, ride a bike, gymnastics, muay thai, boxing, pilates, HIIT workouts from your living room. 

• Eat good food – Cook meals from scratch, learn to cook or use recipes, get fresh ingredients, reduce microwave meals and take out food – Cook by yourself, with music, with a friend, family! 

• Treat yourself without guilt, eat a good diet with a variety of natural carbohydrates, protein and healthy fats.. and see how much more you’ll enjoy that doughnut or McDonalds when you have it. 

• Get good sleep – Stay off screens for 1-2hrs before bed, aim for 7-8hrs a night and try to keep consistent bedtime/wake up times, your body likes routine. 

• Socialise, on your terms – If you don’t want to drink alcohol but your friends do, then communicate that, if they have an issue with it, find new friends. 

• Read books, learn a language, meditate, do breathing exercises in a low lit quiet room, get a massage or a facial. 

Lastly, the most important – TALK to people, friends, your partner, family, co-workers, a therapist! Whoever you trust to speak up about something that is troubling you. 

Most people don’t speak up in the fear they’ll be judged or treated differently, but the more you speak to people the quicker you’ll realise how much everyone struggles with something. 

It’s okay to be scared, sad, feel lost or alone. 

As long as you remember it’ll all work out, nothing lasts forever, not even the biggest of problems. 

Grief will always be there, but it will get smaller and more manageable with time.

Anxiety might come and go, but doing the above tips might help you manage it so it occurs less often, or eventually goes away. 

Depression can have different layers – Medication isn’t always the answer and you should check the above points first, seek help and talk to someone. 

Whatever the issue, you are never alone. 

And, the world is always a better place with you in it. 

Kashima x