1 in 5 Australians are affected by mental illness, yet many don’t seek help because of stigma. 

Connecting with people every day, I really notice how many people are struggling with their mental health yet don’t seek help because of stigma. I want to do my part to bring awareness to this. There is no need to be embarrassed and hide your struggles with mental health. Our mental health is just as important as our physical health and it should be viewed under the same light. 

I am always here for support if you feel comfortable reaching out. Also, if you need help you can:

  • Speak to someone close to you  

  • Call beyondblue 24/7 on 1300 22 4636and speak to a trained mental health professional  

  • Visit your GP for a referral to a psychologist (through Medicare in Australia)

  • If you need 24/7 crisis support & suicide prevention please, please call lifeline 13 11 14 (Aus)

Here are my 9 tips to improve your mental health:


It is so important that we focus on building relationships. Surround yourself with people who lift you higher and who are there to support you when you need someone to talk to.  Spending time with people you have a positive relationship with can really strengthen your mental health and wellbeing. Try to distance yourself from those who you feel judged by, belittle you or don’t support your goals. 


To maintain good mental health, we also need to stay active. The good news is, it’s never too late to start. Being physically active has many benefits; improved sleep, managing stress and boosting your overall mood to name a few. Whenever I am feeling stressed or anxious I plan some movement to feel better. Here are some tips if you are a non-exerciser:

  • Make it fun – find something you enjoy.

  • Incidental exercise counts – park the car a few blocks away or walk to the shops.

  • Be prepared – comfortable clothing and shoes can make such a difference.

  • Schedule it in your diary.


Developing gratitude is a simple yet effective thing we can do to improve our mental health. Those who practice gratitude experience more positive emotions, sleep better, feel alive and are kinder. They even have stronger immune systems! Use a journal to write down three things you are grateful for and three things you’ve accomplished each day. I like to do this before I go to bed each night.


Getting out in nature has been shown to increase energy levels, reduce depression and boost wellbeing. What can you do today/this week to be in nature? Some ideas are going for a walk, getting out into the garden, hiking or taking the kids to the park.


Know and use your strengths. Grab a piece of paper and list down all your strengths (and achievements) throughout your life. Some questions you can ask yourself to decide on these strengths are:

  • What lights me up?

  • When am I most myself?

  • What activities come naturally to me?

Focus on using these strengths every day for a week and you will start to feel a sense of achievement and build self-confidence. Once you have mastered this, and your confidence is elevated. You can then start to take on more challenging tasks which will take you out of your comfort zone a little. Remember, we don’t grow when things are easy. So the end goal is growth.


Recent studies have shown that how we eat can affect our mood and mental health. This could be caused by dysfunction of the gut-brain axis. Have you ever heard the gut be referred to as your second brain? If you are suffering from symptoms of depression, anxiety or low mood it is important you are eating a nourishing, wholesome and well-balanced diet to fight inflammation.

  • Ensure your diet is rich in Omega 3s (fish, nuts, seeds),

  • B Vitamins (eggs, seafood, leafy greens, legumes), 

  • Selenium (Brazil nuts, walnuts).

  • Eat whole foods and avoid things that cull your good spirits (like alcohol, sugar, processed foods, and caffeine).

Check out my blog post on ‘How To Start Healing Your Gut‘, where you’ll find more tips on improving your gut health! 

7. GIVE  

Small acts of kindness towards other people, or doing something larger – like volunteering – can give you a sense of purpose and have a direct positive effect on your mental health. Ask yourself these questions today and take action where appropriate.

  • Is there someone in my life I can thank for something they have done for me?  

  • Which one of my friends might be going through a tough time and I can call them for support?

  • Which one of my colleagues can I ask how they are and really listen to the answer and provide support if needed? 


Minimise your alcohol consumption and fill your body with nourishing drinks and food instead. You may see alcohol as a way to unwind, relax or have fun but let’s be honest here… it is a depressant! Ever woken up the next day after a night of heavy drinking regretting everything you did the night before?

Alcohol can affect our thoughts, feelings, and actions. If you are struggling with your mental health or you are going through a tough time, staying off the booze will make the world of difference in your decision making and stress levels. 


Be nice and change the way you speak to yourself. If you catch your inner-voice speaking in a negative tone, I want you to stop yourself then and there and speak to yourself from a place of love. Speak to yourself like you would speak to the 8-year-old version of yourself.  If you make a mistake, rather than thinking “I’m so sh*t!”, think “it’s OK, these things happen, I can learn from it and I hopefully won’t make this mistake again”. Have a little awareness in the way you are treating yourself. Like learning anything, we must practice, practice, practice. You can set up little prompts around your house, or a post-it note on your desk at work to remind yourself to check in with your inner-voice during the day.