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Look after your mind Anna Richardson, co-founder of Mindbox, shares her top five tips for helping to improve mental wellbeing in 2021. 11 TRY A GRATITUDE JOURNAL Did you know that for up to 70% of the time our minds can focus on negative thoughts? When we express gratitude, our brain releases dopamine and serotonin, two crucial neurotransmitters responsible for making us feel good. According to Harvard Medical School, people who show gratitude on a regular basis are happier, sleep better and exercise more. So before you go to bed, write down positive events that have happened to you over the day or week. 12 TRAIN YOUR BRAIN Training your brain has a host of cognitive health benefits, including improving confidence and self-esteem. Try an app 94 like Peak Android/iOS (free + in-app purchases), where you can play games to test and improve your focus, memory and problem-solving skills. 13 CREATE BOUNDARIES Many of us have had to adapt to working from home and it’s become too easy to push on ÷ÉÂ É ¨Éè Û c ÷ ãÉ create physical and mental boundaries such as designating an area in which to do your work. See p82 for more ideas É èã«»«Û«Â£ ÷Éè ÛÔ c¨  create virtual boundaries for co-workers and family. Use your email signature to state the times you are available to respond to work queries, and be strict with yourself. Finally, ÂÉã 㨠ã ÔèÛ¨ ÂÉã« ã«ÉÂÛ Â increase anxiety, so turn them É ã 㨠 ɢ 㨠÷ ‘ ‘ Ask the expert 14 INVEST IN SOME FREE ‘ECO THERAPY’ Studies have shown that there’s a connection between spending time in nature and reduced stress, anxiety and depression. Just 90 minutes in a natural environment lowers blood pressure, soothes the mind and decreases levels of the stress hormone cortisol. Can’t get outside? Listening to nature sounds on headphones will have a similar effect. – 15 TRAVEL VIRTUALLY >«Ûã «£ ãÉ ã¨ ÛÉèÂ Û ÷Éè associate with your favourite destinations, such as the sound of waves, can help you escape. If you’re a fan of augmented reality, visit tryhealium.com and explore their free virtual journeys. P Push notifications can increase anxiety, so turn them off at the end of the day Anna Richardson

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