Professor Rose McCabe offers some advice on World Mental Health Day

By Mr George Wigmore (Senior Communications Officer), Published

This year’s World Mental Health Day focuses on "Mental Health at Work", an issue that affects millions of people worldwide. To mark the day, Professor Rose McCabe, Professor of Clinical Communication and Co-Director of the Centre for Mental Health Research at City St George’s, University of London, has shared some valuable insights on how to nurture and maintain good mental health both in and out of the workplace.

Professor McCabe's research focuses on improving mental health support. Current projects include the SASH/ASSURED study, which aims to support individuals after attending A&E for self-harm (SASH focuses on young people, while ASSURED looks at adults). Given that self-harm is a major risk factor for suicide, the study provides rapid follow-up using solution-focused approaches, helping people harness their strengths during crises.

Additionally, Professor McCabe works with schools to promote mental health, emphasising the importance of supporting student and staff well-being. Her research highlights the need for early intervention, focusing on building mental resilience before individuals require clinical services.

Here are some practical tips based on her research and expertise:

1. Establish a routine

Creating structure in your day is a simple yet effective way to support your mental wellbeing. "Set realistic goals, even if they are small steps," advises Professor McCabe.

2. Stay active and eat/sleep well

Physical health and mental health are closely connected. Incorporating regular physical activity into your routine can reduce stress and improve mood. Alongside exercise, don't forget to prioritise sleep and a healthy diet, both are really important.

3. Stay connected

Social relationships are crucial for maintaining good mental health. Whether it’s spending time with friends, family, or colleagues, staying connected with others can be a powerful protective factor against feeling isolated or overwhelmed. "Social relationships are the most important protective factor in good mental health," adds Professor McCabe.

4. Focus on what’s going well

We all have a tendency to focus on things that are not going well. "Even if 99% of things are going well, we tend to focus on the 1% that isn’t," says Professor McCabe. “So it's important to train ourselves to focus on what's going well, and do something that you're good at.”

5. Keep a journal

One thing that some people find helpful is keeping a journal and writing down three things that you’re grateful for each day. “They can be really tiny things, but they focus our minds on things that are going well and things that we can be grateful for,” adds Professor McCabe.

6. Focus on what you can control

Life can often feel overwhelming, particularly when we're faced with challenges outside our control. "If things are difficult, it can be really helpful to focus on the things that you can control rather than things you can't control," suggests Professor McCabe.

7. Try not to bottle things up

If you do find that things are becoming overwhelming or that you're really struggling, it's important not to bottle things up. Speaking to someone you trust can be an important first step towards feeling better. “Wherever you are, find somebody that you can reach out to and have that first conversation,” adds Professor McCabe.

8. Carry out random acts of kindness

Giving back and being kind to other people is maybe one of the most important things we can do for our own mental health. "We know that being kind towards other people or just smiling at a stranger makes them feel better, and it makes us feel better about ourselves," Professor McCabe adds.

Hashtags