Self-improvement!

I went to the doctor a couple of weeks ago about my depression. The first time i've properly sought out help for it. I had my follow-up mental health referral this week and I think I'm starting to get better.

Since my last appointment I've started doing things or will start doing things over Easter to try to improve my life and mind!

These are:

• Eating healthier
• Getting enough sleep
• Cut down/quit smoking
• Exercise
• Meditate
• Thinking positively

Eating

I noticed leading up to and after christmas I was letting myself go a bit. I started the year cooking (healthy) meals from scratch for myself, and I very rarely buy unhealthy snacks like chocolate, crisps and fizzy drinks etc, because that's just what I'm used to - we never really have them at home. Plus, I'm more of a savoury deli indulger, like cheese, salami and olives. And I always have fruit (apples, oranges, grapes, mango) in, even if nothing else. But the novelty of cooking my own meals wore off a bit and I lacked motivation to take care of myself.

I want to:

• Stop buying takeaways
• Stop binging on chocolate
• Eat 5-a-day (and include more fresh vegetables, not just fruit)
• Snack on nuts, fruit and rice cakes
• Pack lunches for myself the night before
• Eat breakfast

The way I see it - even if i don't complete any or enough work for uni in a day, if I cook a meal from scratch myself, I've accomplished something! Woo!

Sleep

I am a bad sleeper. I stay up late and sometimes have trouble waking up on time. My friend told me about this app clued Sleep Cycle, which tracks your sleep and wakes you up in your lightest sleep phase. I've started using that and trying to wake up earlier than normal, at 7.30 instead of 8.30, so I have time to leisurely get ready instead of rushing - packing my lunch and eating breakfast!

I've also started trying to go to bed earlier, at 11 or 12 instead of 2 or 3. Also, reading before bed instead of watching TV. I used to read a lot, and kinda stopped, telling myself I didn't have time, but now I've started to value it again. Also, looking at a screen before bed is supposed to be bad for your sleep!

Smoking

I have started increasing the amount I smoke since being at uni, kinda socially and kinda from stress. I used to be on around 4 or 5 and now it's probably more like 7 or 8 on average. I've decided to cut down to no more than 4 a day to start with and then further once I can manage that. I'm keeping a little post-it note chart of how many I have so I can see when I reach my limit.

Exercise

I already walk to and from uni every day, which is up a hill, so that's a teeny bit of exercise. I used to do workout videos in my room, which I'm going to try to start doing again, maybe set a goal for jet an hour a week to start off with. When I go home for Easter I can go on walks and maybe a run or two with a friend or alone around Whitstable.

I've also started trying to incorporate yoga in to my routine! I managed to wake up at 7.30 today and yesterday, so did a 20 minute quick routine to start the day. I'm going to try and keep up with this.

Meditation

Just 10 minutes a day - start with the app Headspace recommended by the mental health worker.

Thinking

The doctor in the first appointment told me to start thinking or writing a list of 3 things that I'm thankful for every day, which can be as small or inane as deodorant. I've started doing this and it's become sort of a ritual - wake up, write down my 3 things and start the day!

My mum's also always been a big help with my bouts of depression. She photocopies passages from books and articles to get me thinking positively and is always there for a chat.