Dr Radha's tips on how to manage low mental energy
Dr Radha tells us at Scala Radio how to manage our low mental energy
Throughout 2020 and 2021 Scala Radio has welcomed a range of experts in the field of mental health and wellbeing to share their thoughts and tips on how best to manage during the challenges we've all been facing.
We're making Bank Holiday Monday (30th May) 'Mindfulness Monday' combining uplifting music with advice on how to manage our mental wellbeing. On the website you'll find tips, book recommendations, and even a collection of recipes tailored to boost your wellbeing.
As well as being a practising GP for the NHS, Dr. Radha is also a campaigner for physical and mental wellbeing. We asked her for advice on how to maintain a positive outlook. Read her tips on small steps to take when you have low mental energy and how to implement a sleep routine.
What easy things can we do to help our low mental energy?
Managing our mental energy It’s a thing we have to keep a check on daily and not something we can leave for a while and only notice when we feel the effects of that low level.
Here are some things that you can do day to day to fill up our emotional and mental reserves?
• First of all, recognise the ‘Why’ just how important it is to refill your emotional reserve. Without it, we can’t cope with challenge when it comes. Why are you feeling the way you are and why do you want to change it? Working out your ‘Why’ is key to keeping you motivated to keep that constant eye on your energy levels.
• Then the ‘What’ – what would you like to change – it might be around creating more space and time to fill yourself up again, what fills you up emotionally and what helps you feel recharged?
• Then it’s about the ‘How’ – Look at the structure of your day and how much is dedicated to work, to looking after others and to life admin? How can you structure your day and the weeks ahead? Creating clear boundaries around work and life, and between time caring for others and for yourself, as well as life admin and hobbies and creativity is key. Jot down a list of activities, hobbies and creative outlets like music, art, nature, comedy that are individual to you.
All of these will help you fill up that emotional reserve and more importantly maintain it at a good level so you will feel better prepared to deal with the changes and challenges that may come your way.
Why is it important to take a mental break?
Our minds can run away with themselves and they frequently do – in fact that is what they are good at! Our minds are not trying to cause us problems – they are actually trying to keep us safe. But they are misguided. They think that the more we think something through the safer we will be. And the mind is useful for solving problems to a degree but there is a limit. And when we reach that limit of useful problem solving, then we tip into ruminating and overthinking which is not helpful.
Ruminating is a term we use when a thought goes round and round and we over think it. Cows are called ‘ruminants’ they bring up feed that has already been eaten and chew it all over again. This is what we do when we overthink.
It's also important that we have a good sleep routine for our mental well-being.
How to introduce a sleep routine
Sleep is one of the most important activities we can engage in for our wellbeing, and yet it often gets ignored or treated like an annoyance. We think sleep is a passive process where we just lie there and ‘do nothing’ But actually, sleep is a vital process where our body repairs itself, processes the day’s events, lays down memories and recharges us. And it is not just the quantity of hours of sleep that’s important, it’s the quality of sleep too.
Just like our laptops need to ‘power down’ to power up the next day, so we need to give ourselves permission to rest, relax and sleep. It improves our mood, our concentration and our ability to deal with unexpected change and challenge.
It’s a ‘power down’ routine that we need to develop in the hours leading up to sleep that help us get a good night’s sleep so we can deal with the challenges of the next day.
What kind of ‘power down’ techniques can you use?
• Turning off from your work and putting a boundary around it is really helpful. Put it out of sight, shut that laptop – especially important if you are working from home
• Write down any problems or worries that you might have down well before bed. When we see our problems written down they appear more manageable and easier to problem solve, and then our minds are clear
• Do something that ‘actively relaxes’ you – something that engages your mind or body, so going for a walk, getting some fresh air, cooking, reading or listening to some music. This can create a healthy marker in your day and a sign you are ready to relax.
• Turn off devices well before bed, remove them from your bedroom or put them away from your bed, don’t be tempted to look at them – the light from them can disturb your quality of sleep.
• Stick to a regular bedtime and reading or listening to some calming soothing music before bed can really help you relax.