Cycle2work (Halfords Limited) - a supplier on ESPO’s Staff Benefits framework (319) - provide expert tips and simple techniques to boost your mental fitness.

During times of uncertainty a lot of demands are made on our mental health. When we are dealing with the unknown, we are required to be more flexible, more patient and more resilient.

One of the most common health statistics we see today is: ‘one in four of us will experience a mental health problem each year’. However, it’s important to note that all of us have mental health and that our needs change depending on what is going on in our lives. When we’re faced with a serious event or challenge, then greater strain is placed our mental health.

Brendan Street, Professional Head of Emotional Wellbeing at Nuffield Health, explains why it’s critical during times of acute stress to start treating our mental health in the way we treat our physical health.

Brendan comments: “Mindfulness is the ancient practice of being in the moment to reduce stress and encourage self-awareness and clear thinking. Research in Psychology has shown that by taking time and effort to ‘be’, to notice, or relish moments, people are able to experience improved wellbeing and improve resilience.”

To help bring some focus to your mental wellbeing, try these five simple techniques to boost your mental fitness:

	Make sleep a priority
	Sleep is essential for good wellbeing. It acts as the mains-reset for the mind. It helps you process all that you have learned the day before and is essential for good brain and body function the following day. Prioritise sleep quality by adopting a consistent bedtime routine that ensures you get the right length of sleep to rejuvenate your mind and body each night.
	Be aware of ‘pressure points’
	Write down ‘pressure points’ in a typical day and purposefully perform the six-breath test: Sit quietly and breathe at a rate of around five seconds in, five seconds out for six breaths, focusing on your heart or feeling of breathing. This can help bring the function of the brain in sync with the heart and body and prepare yourself by increasing your level of coherence and focus.
	Exercise regularly
	Performing light exercise, even indoors, can also be really beneficial in helping maintain your levels of resilience and positive mood. Some simple stretches, jogging on the spot, bouncing on a rebounder is a great way to introduce some daily exercise. There are a lot of classes available online that you can join in with to help keep you fit and give you an endorphin boost!
	Be kind
	Another good way to improve your mental wellbeing is to do something kind for someone else. It may be something small but this can have a significant impact on the other person’s sense of wellbeing and positivity as well as your own. Research has shown that carrying out one act of kindness per week has a positive effect on your mental health.
	Drink less caffeine
	The effects of caffeine take around eight hours to wear off, so having caffeinated drinks in the late afternoon can make it hard to fall asleep at night. Reducing caffeinated drinks may help reduce the stress placed on your body and improve sleep and recovery.

For more information on our Staff Benefits framework (319) or the suppliers on the framework, click here or get in touch with our People and Professional Services team on:

t: 0116 294 4072

e: resources@espo.org