MENTAL HEALTH
World Mental Health Day - 10 October
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Balance your news intake
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Dont shut out the news completely, but spending all your time glued to the news is not great for your brain.
The human brain isn’t designed to consume a constant stream of distressing information, social media, app notifications, news etc. Dont re-post or get sucked into fake news. Stop 'Doomscrolling'... start Joyscrolling news & social media feeds for stories that make you feel happy. |
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Restrict using apps to be more productive
Stop getting distracted by your phone. Detox from your apps by understanding which apps you use most.
Apple iphone: Go to Settings > Screen Time, then turn on screen time if you haven't already. Tap App Limits, then tap Add Limit. Select one or more app categories. Tap Next, then set the amount of time allowed. When you finish setting limits, tap Add.
Android phones: Open your phone's Settings app. Tap Digital Wellbeing & parental controls. Tap the chart. Next to the app you want to limit, tap Set timer. Choose how much time you can spend in that app. Then, tap Set.
Restrict the visual temptation to use apps.
Change your phone home screen to only 4 apps: clock, camera, text, fam chat
Apple iphone: Go to Settings > Screen Time, then turn on screen time if you haven't already. Tap App Limits, then tap Add Limit. Select one or more app categories. Tap Next, then set the amount of time allowed. When you finish setting limits, tap Add.
Android phones: Open your phone's Settings app. Tap Digital Wellbeing & parental controls. Tap the chart. Next to the app you want to limit, tap Set timer. Choose how much time you can spend in that app. Then, tap Set.
Restrict the visual temptation to use apps.
Change your phone home screen to only 4 apps: clock, camera, text, fam chat
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Set social media boundaries
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Fill your chat feeds with actual friends you care about.
Block or unfollow brands, influencers & media pages that overpost their products your not interested in. Unfollow people you don't know posting into groups you used to belong to, often posting factually incorrect or upsetting content, or triggering bad vibes. Be positive, don't post hate or fake news. |
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Log off altogether
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Turn your phone off for parts of the day.
Start with 2 hours. Work your way to half a day without having a phone. Can you do a day of not using your phone? Turn all app notifications off when you go to bed. Do a digital-detox mentalwealth.nz/digital-detox |
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Maintain a routine
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Organise yourself & your day or week with a list.
Be more productive with your time. Make regular times of the day to do what you need to do. Make time to engage in what makes you happy to maintain a sense of calm. Take time to exercise. |
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Go outside
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Leave your phone inside, go outside.
Get some fresh air & sun. Go for a walk. Get a difference of perspective by looking at the clouds or stars. Chill & have fun with your friends or family. Hang out with your cat, dog or other pet. Use breathing techniques to improve your wellbeing |
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Be grateful
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What are you grateful for?
Say what your grateful for when you wake in the morning. Focus on the positive things you like. Even in the worst circumstances you can find joy. Do things for yourself or others that brings a sense of joy or meaning. Every cloud has a silver lining |
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