Mental health is often overlooked, but it’s just as important as physical health. According to the World Health Organization, cases involving poor mental health continue to rise globally, with the last decade having seen a 13% rise in the number of people with such conditions as depression and anxiety.

Soberingly, this figure is projected to further increase in the next decade.

Mental health problems affect all spheres of life, from work and school to personal relationships. As it is essential to take care of yourself to live a happy and fulfilling life, here are some ways to practise self-care when you are feeling down.

1. Confide in someone

Talking to someone you trust about your problems is one of the best ways to cope with mental health issues. This could be a friend, family member, therapist, or anyone you feel comfortable talking to.

With the prevalence of online therapy, those who need help can easily reach out to a professional as long as they have an active internet connection.

Talking openly about your problems will help you understand them better and give you a different perspective on the situation. It will also relieve some of the pent-up pressure and stress you might be feeling.

Additionally, talking openly about your mental-emotional state will help break the stigma surrounding mental illness, which will go a long way in helping you feel better about yourself and your situation.

2. Stay active

Exercise might be good for your physical health, but it’s also beneficial for your mental health – even though it can be hard to motivate yourself to get moving when you’re feeling down.

According to studies, exercise can help improve symptoms of depression and anxiety while increasing self-esteem and confidence.

So, even if you’re feeling low, try to get up and move. Start small by taking a brisk walk around the neighbourhood or doing simple exercises at home. As you start to feel better, gradually increase the intensity and duration of your workouts.

3. Eat healthy

What you eat has a direct impact on your mental health. A healthy diet will improve your mood and give you the energy you need to get through the day.

It’s always important to eat a balanced diet that includes plenty of fruits, vegetables, and whole grains. If you’re feeling down, avoid processed foods and sugary snacks as they could make you feel worse.

Drink plenty of water and avoid beverages that dehydrate such as those that contain alcohol and caffeine. Staying hydrated will help improve your mood and focus.

4. Get enough sleep

Sleep is essential for mental health, but it can be hard to get a good night’s rest when you’re feeling down.

Nevertheless, getting enough quality sleep is crucial for managing stress and anxiety, as it will help improve your mood and give you more energy to get through the day.

Aim for seven to eight hours every night, or try napping during the day if your schedule permits.

5. Take time for yourself

Regardless of your mood, it’s essential to take some time for yourself. This means doing things that make you happy and help you relax. This could include reading, listening to music, spending time in nature, or taking a relaxing bath.

Yoga, meditation, and deep-breathing exercises are all useful ways of reducing stress.

While it might be easier said than done when you’re feeling down, try to keep positive. Seek help if you’re struggling to cope; talk to your doctor or a mental health professional, and remember you are not alone.