Mental health vitamin plan continues on the topic of movement

From 1 March to 4 April, the website invites the university staff to undergo a mental health vitamin plan. Each week, the focus is on one of the components that ensure mental health. University staff can assess their emotional well-being and get recommendations on how to improve their mental health.

The five mental health vitamins are

  • good relationships (1-7 March)
  • balanced nutrition (8-14 March)
  • rest and good sleep (15-21 March)
  • experience of positive emotions (22-28 March)
  • physical activity (29 March-4 April) offers university staff an opportunity to take a test to assess their emotional well-being from 8 to 21 March. After 21 March, the summary of the responses will also be sent to the university. The test is anonymous, so the feedback will also be anonymous.

The topic of this week (29 March to 4 April) is movement.

Exercise is good for both mental and physical health. Regular moderate physical activity (at least 150 minutes a week, which is only about 20 minutes a day on average!) helps to maintain a feeling of well-being, a friendlier self-image, improves the mood, reduces anxiety and increases concentration. This is believed to be due to changes in the brain’s blood circulation and changes in the hormonal balance triggered by physical activity. Physical activity opens a door to finding new experiences. But how to find time for physical activity? Read more from the article “How to support yourself through movement?”. shares easy tips each of us can try.

Fourth week’s (22–28 March) topic was experiencing pleasant emotions.

Emotions are an inseparable part of our daily lives and it would be difficult to imagine living without any emotions at all. One could say that it is largely emotions that give each day its unique and memorable flavour. It is undoubtedly best for our mental health to allow ourselves to feel and experience different emotions. But sometimes, to keep your mental health in balance, it is good to try and knowingly focus on experiencing pleasant emotions. Read more from the article “How to support yourself with pleasant emotions?”. shares easy tips each of us can try.

Third week’s (15-21 March) topic was sleep and rest.

When we sleep, our essential body functions recover, therefore sleep is as crucial for us as breathing, drinking water and eating. That is why we feel unwell when our sleep has been distracted. Small breaks for resting during the day are just as important. So how to take time for sleep and find opportunities for resting? Read more from the article “How to support yourself with sleep and rest?”. shares easy tips every one of us can try.

Also, this week, at the initiative of psychologists working at the University of Tartu, the Estonian Academy of Music and Theatre and Tallinn University of Applied Sciences, higher education institutions are celebrating the sleep wellness week to draw attention to sleep as an important building block of health.

Second week’s (8-14 March) topic was balanced nutrition.

Regular and varied meals are best for mental health. Be aware of what you eat, and, if possible, choose food that is good for your body and mind. Read more from the article “How to support yourself through a balanced nutrition?”. shares easy tips every one of us can try.

First week’s (1-7 March) topic was good relationships and how to maintain them.

Communication is a daily part of our lives at school, at home, on the streets, in the shop, at the park or on the hiking trail. Face to face, on the phone, in text messages, on the computer. With words, smiles, expressions, body language. Healthy relationships are a basic necessity for humans. That’s why we feel so bad when we are lonely and have no one to share our thoughts with. But how to achieve good relationships? Read more from the article “How to support yourself through good relationships?”. shares easy tips to create and maintain good relationships.

Further information: Sandra Liiv, Project Manager of the Mental Health Vitamin Plan, 554 3794,