Mental Health Awareness Week 2024 - Daily Blog

Mental Health Awareness Week 2024 has the theme of ‘movement for mental health’. As a Senior Psychological Wellbeing Practitioner and Trainee Health Psychologist in NHS Talking Therapies (previously IAPT), this theme is incredibly relevant, so it is an honour to write something on the topic.

When we think of movement, we probably think of exercise or physical activity. Yet, according to the Merriam-Webster dictionary, it is ‘the act or process of moving’.  Therefore, if we use this definition, then movement could mean anything, from putting the laundry away to running a marathon; it is any activity that expends energy.

Whichever way we want to think of movement, one thing is clear – it is vital for our physical and mental wellbeing. It has a whole host of benefits, from releasing endorphins, connecting us to nature and other people, to giving us a sense of pleasure or achievement. See here for a good resource from Mind on the link between physical activity and mental health.

When struggling with our mental health, movement can become a vital tool for helping us cope. However, for some people, like those living with long-term health conditions (including symptoms of pain, fatigue, etc.), it can feel impossible to access. I work a lot with this patient group and a common theme that comes up is struggling to adjust to what they can now do compared to their past selves. This may lead to a complete withdrawal from physical activity and daily movement. This may be due to primary symptoms such as pain, fatigue or mobility issues, and/or more secondary difficulties such as low mood and lack of motivation, or fear of activity worsening their symptoms. Others may not adjust their activity in line with new limits, overdoing it and exacerbating their symptoms. Either way, movement can feel out of reach or even the enemy, even knowing the benefits.  This can lead to further deterioration of one’s general health and increased symptoms of pain, fatigue, etc. leading to a vicious cycle.

So, how do we introduce and encourage movement within this population? Firstly, by showing compassion and empathy towards a patient’s suffering and gaining a good understanding of what movement means to them, including their beliefs and fears. We can introduce psychoeducation on the pitfalls of boom and bust and introduce how pacing can help, identifying movement within their limits (and not just necessarily ‘exercise’). We can tap into a person’s values to re-evaluate what is important to them and identify new ways of moving that taps into these. We can also address unhelpful thoughts that get in the way (“I can’t do that anymore”, “If I can’t do all of it, I won’t do any of it”) using techniques like thought challenging or thought defusion. All of this can help us to find ways of incorporating movement back into patient’s lives, even with these physical health concerns, helping them to improve their mental health.

Finally, I want to leave you with a reflection on how we can all incorporate movement into daily routine through using the 5 ways to wellbeing. We can use movement to not only improve our physical fitness within our limits (get active) but to connect with the world around us and be present in the moment (take notice), increase confidence and skill development (learn), be a vehicle for giving back (give,) and does not have to be done alone (connect). Movement can be incorporated into our everyday lives in small and subtle ways… even if just 5 minutes.

1. https://www.mind.org.uk/information-support/tips-for-everyday-living/physical-activity-exercise-and-mental-health/how-are-physical-activity-and-mental-health-connected/
2. https://www.youtube.com/watch?v=B14G37Qi_X0
3. https://www.youtube.com/watch?v=dLnkt1-TGD4
4. https://www.youtube.com/watch?v=T-lRbuy4XtA
5. https://www.therapistaid.com/worksheets/challenging-negative-thoughts
6. https://www.therapistaid.com/worksheets/thought-defusion-techniques
7. https://www.youtube.com/watch?v=MfM0Tj-9Als