Mental health and self care tips with Briony Bond
I am Briony Bond, a High Intensity Cognitive Behavioural Therapist working with Cornwall Partnership NHS Foundation Trust.
My role is to assess and treat common mental health disorders such as depression, anxiety disorders like Obsessive Compulsive Disorder (OCD), panic, and Post Traumatic Stress Disorder (PTSD). These are delivered in person or via video call for 50-60 minutes, and usually take place over a few months, so that we can start to make progress towards the goals set out at the start of therapy.
The colder, darker months along with facing possible post-festive season debt leaves lots of us feeling less than happy this time of the year.
Life can be overwhelming at times, and it’s easy to neglect our mental and emotional health while trying to keep up with everything.
Maybe there have been some big changes in the last year, or transitions recently, with pressure to make decisions or be perfect. Here are a few simple tips to improve your well-being.
It’s important to remember that taking care of yourself is not a luxury—it’s a necessity. Make some time for rest and relaxation.
Don’t forget to prioritise sleep, nutrition, and movement. Even small, positive changes in these areas can boost your mood and energy.
‘Sleep Hygiene’ tips are widely available and include ideas such as building a new routine around bed, winding down, creating a calming sleep environment, and avoiding disruptions such as naps, alcohol and caffeine.
Eat well – In the UK we do not get enough vitamin D during the darker months. The national recommendation is to consider taking over the counter vitamin D during autumn and winter, or add oily fish like mackerel to your menu, as it’s a food source of Vitamin D.
Stay active – This could be from walking up and down some stairs, stretching, yoga, or going for a jog. These can all be free and accessed at most times!
When the days are shorter and darker it’s tempting to hibernate, but it’s all the more important to get that natural light when you can.
Try listening to music because many of us find that this is an instant mood changer, either by calming us down or making us smile. You could create a playlist either for yourself or to share with friends.
Finding opportunities for anything you could enjoy doing is an important part of our day, and can help buffer stressors. Consider what makes you feel a sense of achievement or pleasure and try to build something in every day, even if its five minutes.
Being present whilst in each moment also helps, so practising mindfulness to allow past thoughts and future worries to come and go releases you from their hold to make the most of the here and now.
Breathing techniques can help, if you feel overwhelmed. A few minutes of gentle breathing, or setting boundaries with your devices, these moments can make a big difference in reducing stress.
Stay connected—reach out to a friend, family member, or even a neighbour. If needed, your local NHS Talking Therapy service – talking to someone you trust helps when we are struggling.
Contacting your GP surgery to enquire about a social prescriber or a referral to Talking Therapies could be a great step towards building your confidence or getting you linked up with local people in your area.
And if you’re finding it difficult to manage on your own, it’s okay to ask for help. You don’t have to navigate life’s challenges alone.
Look after your mental wellbeing and stay well this winter