Dr Preeya Alexander: 4 practical ways to improve your mental wellbeing when you’re busy

ARTICLE

1 July 2024

3 min read

Dr Preeya Alexander shares a few simple and effective ways to stay mentally healthy when your days are full and fast.

One of the most common things I speak with patients about in the consulting room is how they can support their mental wellbeing. Some recurring themes include managing stress, preserving energy levels, and maintaining a steady mood in busy patches of life.

For mental wellbeing, the simplest interventions can make the biggest difference. When I’m feeling stressed and under the pump, I always fall back on solid, science-backed tips that have been proven to help my brain stay calm and positive. They aren’t anything fancy – and they usually aren’t a quick fix – but they help me keep my feet on the ground.

Here are four simple strategies you can practice next time life is busy.

1. Move your body

We often focus on the amazing physical benefits of exercise, but it’s also great for your brain: it releases endorphins (the feel-good chemicals in your brain) and can be a great way to take your mind off anything you’re worrying about¹.

Best of all, moving your body doesn’t need to take up a huge block of time. A long-term study by the Black Dog Institute found that even just one hour of exercise a week can help to decrease the risk of depression².

You can start simple – try a walk around the block, a quick (and free!) at-home HIIT session of mountain climbers, or vacuuming the lounge room. That small something might even build your motivation for a more energetic workout, if you have the time. And if possible, exercise outdoors: not only will exercising in the sun help you maintain your levels of vitamin D (crucial for healthy bones and a strong immune system), but it can also help to stabilise your circadian rhythm³, which helps your body move through its daily sleep-wake cycle.

Jog, stretch, swim, earn points

AIA Vitality members can earn up to 100 Points per day for engaging in physical activity. By tracking your heart rate, steps, speed, or calories burned via a linked, compatible fitness device, you can improve your health and build up AIA Vitality Points day by day. The more Points you earn, the higher your AIA Vitality Status and the greater rewards and benefits you can unlock. Every small something counts!

2. Get enough good sleep

We know that good-quality sleep is important for your energy levels, but it’s also vital for overall mood regulation.

Our sleep and our mood are closely linked – in fact, many of my patients who are stressed or have a mood disorder often have very poor sleeping habits.

When you’re busy, it’s arguably even more important to aim for between seven to nine hours of quality sleep every night⁴. Simple measures, like avoiding scrolling on screens an hour before bed (to help melatonin production and circulation) and sticking to regular sleep and wake times, can help you maintain a good sleeping routine.

Curious about how well you’re sleeping? AIA Vitality members can earn up to 2,000 Points per membership year for tracking their sleep on a compatible device. For each night of at least 7 hours of sleep, you earn 10 Points per night, capped at 50 Points per week. Boost your mood, boost your Points.

3. Eat the rainbow

Just like exercise, we tend to focus on the physical benefits of eating two serves of fruit and five serves of veggies every day, but there are plenty of mental health benefits too.

Studies have formed a link between our gut and brain⁵, and plenty more research is underway. A diet high in fruits and vegetables (with a range of different colours) helps to support gut health and can help improve your mood.

Why not pick up some microbiome-friendly meal inspiration from Marika Day’s recipes for a gut–brain dinner party? Or if you’re an AIA Vitality member, keep track of the probiotic-rich foods (like yoghurt, pickled cucumbers, and miso) you’re getting in your diet as part of your nutrition tracking via the Fitbit app and you can earn up to 1,200 Points per membership year.

4. Manage stress early

We can sometimes accept chronic uncontrolled stress as the norm, but there can be potential health consequences. Stress can contribute to mood disorders and other health issues, like increased blood pressure⁶.

It’s always a good idea to identify your current stress levels so you can nip any issues in the bud. Do you find your sleep schedule going haywire? Are you feeling more irritable? Once you get more comfortable at recognising when you’re getting stressed, you’ll be able to quickly intervene before the symptoms escalate.

When it comes to stress management, I always suggest going back to the basics of looking after yourself. Get enough great sleep, reduce your caffeine and alcohol intake, move your body, and meditate (with an app, if needed). These practices can be invaluable whenever you’re dealing with a rough patch in life.

Your mental wellbeing is within your hands

Looking after your mental wellbeing and your mood when you’re busy is so achievable. Every little thing you do – whether it’s topping up your breakfast with greens, going for a walk, or going to bed an hour early – can have a huge impact on how you feel and on your ability to manage anything that comes your way.

So if you ever feel like you’re struggling to keep your head above a sea of stress, always remember to go back to basics. Eat Well, Move Well, Plan Well – and I promise Think Well will soon follow.

Make time for your mind and be rewarded

Have you explored the Mental Wellbeing Benefit in the AIA Vitality app?

Complete the Mental Wellbeing assessment to earn 750 Points and receive personalised tips for improving or maintaining your mental fitness.

Learn to take care of your mental wellbeing – and earn up to 1,200 Points each membership year – by reading, watching, and listening to the self-guided resources. And take action to stay mentally healthy by tracking sleep, mood, and mindful activities that could earn you up to 5,000 points per year.

All points help you get towards your next AIA Vitality Status, unlocking more discounts and rewards as you progress.

Footnotes

¹ https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495

² https://www.safework.nsw.gov.au/resource-library/blogs/blogs-accordions/exercise-helps-prevent-depression

³ https://www.sleepfoundation.org/physical-activity/best-time-of-day-to-exercise-for-sleep

⁴ https://www.sleepfoundation.org/how-sleep-works/how-much-sleep-do-we-really-need

⁵ https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626

⁶ https://www.sciencedaily.com/releases/2021/09/210913135723.htm

Dr Preeya Alexander

Dr Preeya Alexander is a general practitioner based in Melbourne and our resident AIA Vitality Expert. She’s passionate about improving health and wellbeing literacy for all Australians. A prominent expert health educator, Preeya has featured across a range of TV, news and digital media, as well as running her own successful blog, The Wholesome Doctor.

Disclaimer:
Copyright © 2024 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.

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