Three Simple Ways to Refresh your Mental Health this Spring

Sep 23, 2024

The growth and renewal of spring brings with it the hope of a fresh start and a new beginning, and there’s no better way to begin this journey than with your mental health. In today’s fast-paced world, it can be difficult to find the time to focus on our mental health, so it’s important to find ways to incorporate self-care into your daily routine. Let's explore three simple yet effective ways to enhance your mental health this spring, to empower you to welcome the new season with a positive mindset and renewed energy.

1. Refresh your Routine

The longer days and blossoming environment serve as a reminder of renewal and growth, making spring an ideal time to reflect on our routines and mental health.

Avoid distractions before bed, especially your cell phone. Studies have found that the blue light emitted by screens can interfere with your body’s production of melatonin, the hormone that regulates sleep. Screen time at bed time can disrupt your sleep-wake cycle. Wind down by reading a book, doing some breathing exercises, dimming the lights or lighting a candle.
Try to be more consistent with your sleep routine, aiming to go to bed and wake up at the same time every day. This will help regulate your body clock, making it easier to fall asleep and wake up feeling refreshed.
Get at least six to nine hours of sleep a night. While some people feel refreshed with just six hours of sleep, others may need a bit more to function during the day. By making sure you get enough sleep every night, you can help enhance your cognitive and physical health.

2. Ground yourself

There are different techniques used for grounding. These techniques will not only help you manage your stress and anxiety, but they will also help you to connect with yourself and be in the present moment. Here are three ways to help you ground yourself.

a. Deep Breathing: Try the 4-7-8 breathing technique. This exercise is a great addition to your morning or evening routine as it enhances relaxation. It is also especially helpful when you feel overwhelmed.

Find a quiet place and close your eyes. Avoid any distractions.

Find a Quiet Space: Sit or lie down comfortably, close your eyes, and minimise distractions.
Inhale through your nose for 4 seconds.
Hold your breath for 7 seconds.
Exhale through your mouth for 8 seconds, focusing on the sound of your breath.
Repeat this cycle four times.

b. Engage your Five Senses: The “five senses exercise”, also known as the “5-4-3-2-1 exercise” is an effective way to reduce anxiety in a few minutes. Make this exercise a part of your morning routine to keep yourself centred, or use it in moments you feel anxious or stressed. Begin by taking a deep breath. Find a quiet, comfortable position or take a slow walk outside, and acknowledge the following:

Five things that you can see.
Four things that you can touch.
Three things that you can hear.
Two things that you can smell.
One thing that you can taste.
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c. Meditate: Try a simple body scan meditation to centre your thoughts and feel more at ease. Regular meditation can help calm the mind, lower anxiety, and increase self-awareness, making it a popular tool for mental health and mindfulness. Here's how to meditate:

Eliminate distractions and find a quiet space where you can sit or lie down comfortably.
Close your eyes and take a few deep breaths, allowing yourself to completely relax. Notice the air entering your throat, flowing down into your chest and lungs. If your mind begins to wander during the meditation, restart your breathing to help you rebalance yourself.
Try to slow down your thoughts by acknowledging each thought and letting it drift away without dwelling on it. Or try to visualise an open space or blank board to shift away from your thoughts.
Start at one end of your body, like your head. How do they feel? Cold, warm, tense? Try to relax your feet by acknowledging the sensations you feel. If you’re having trouble, clench them and unclench them to help them relax.
Go through the rest of your body parts and repeat this process—your back, shoulders, arms, hands, hips, thighs, calves and feet. Focus on each body part for about twenty seconds, acknowledging the sensations you feel and relaxing them with each breath that you take. Visualise the tension leaving your body.
When you’re done, keep breathing slowly and gently open your eyes.

Consider using an app like Headspace or Calm, which offers guided sessions ranging from just a few minutes to longer practices.

3. Connect with Nature

Spending time outdoors can assist with feelings of stress and anxiety. Try to engage in activities like gardening or simply soaking up some sun as the fresh air can help boost your mood and rejuvenate your senses.

If you have access to green spaces, like parks, nature reserves or botanical gardens, be sure to take advantage of them. Go for a hike, a picnic, or simply practise some grounding techniques among nature’s beauty.

Spring is a time of renewal, both in nature and within ourselves. You don't have to make drastic changes or feel overwhelmed by your busy routine. By prioritising sleep and taking a few minutes to balance yourself daily, you can boost your mental health and reconnect with yourself.