Product Focus - Looking after your mental health

Looking after your mind is important, but there’s no one-size-fits-all way to care for it. You have to curate your own mental health toolkit. And sometimes, that requires a bit of trial and error, which can feel especially daunting when faced with the ton of online self-care advice. So, in honour of Mental Health Week, we’ve distilled our favourite tips to support your emotional health. If you see something that piques your curiosity, try it out! If it doesn’t serve you, that’s fine. This is your self-care practice.

Move around

Movement is the first line of defence for your wellbeing. Cycling, HIIT, hiking – whatever your go-to, any form of exercise releases endorphins, happy hormones that make you feel great. And it doesn’t need to be a painstaking workout, either. You could put on your favourite song and jump around! Move in a way that makes you smile, even if it’s just for a few minutes.

Try deep belly breathing

Diaphragmatic breathing (‘belly breathing’) is a powerful technique for your emotional health. Though stress and anxiety may convince us otherwise, our breath is the one thing we can control. Deep belly breathing activates the parasympathetic nervous system, which is responsible for the ‘rest and digest’ state. If in doubt, breathe it out: breathe in for five counts, pushing your belly out, hold for five counts, and breathe out for ten counts, contracting your belly.

Seek out positive social connection

We all have a natural, evolutionary inclination to connect with other human beings. And this connection communicates to our body that we’re safe. Try to surround yourself with people that make you feel ‘at home’. Even positive micro-interactions with strangers can remind your body and brain that the world is a safe place. If you’re feeling out of sorts, give someone you love and trust a 20-second hug. It’s some of the best medicine going.

Laugh more

Think about how good you feel after roaring, belly laughter. Nothing compares to it, right? As the neuroscientist, Sophie Scott, says, ‘laughter is an ancient evolutionary system that mammals have evolved to make and maintain social bonds, regulate emotions, and make ourselves feel better’ (1). Try to find opportunities to invite more laughter into your life: befriend funny people, watch your favourite comedy, and set an intention to smile more!

Prioritise sleep

REM (rapid eye movement) sleep is overnight therapy for our brain. Without enough, we can feel emotionally reactive the following day, exacerbating anxiety and low mood. With this in mind, make sleep a priority. Don’t fall into the trap of ‘revenge bedtime procrastination’ (staying up late to rebel against work and other commitments). Focus on creating a simple, relaxing wind-down routine. And if you can’t fall asleep, try doing something soothing, like colouring, reading, or even folding socks!

You can learn more about supporting your sleep hygiene here.

Give meditating a go

Whatever preconceived ideas you have about meditation, let them go. You don’t need to sit cross-legged. You don’t need to chant ‘Om’. You don’t need to practice for hours on end. In essence, meditation centres around focusing your attention on the present moment, allowing thoughts to come and go without judgement. Evidence suggests it can be tremendously helpful for managing anxiety and low mood (2). To get started, find a quiet spot – at your desk, on your bed, or even on your morning commute – and tune into your breathing. If you’re unsure of where to begin, you can try a guided meditation.

Feed your gut

As research into the human microbiome continues, the connection between gut health and mental health becomes more and more compelling. The Smiles Trial (2017) was one of the most ground-breaking studies in the nutrition and mental health space, revealing the extent to which positive changes to gut health can improve mood (3).

SHOP HEALTH FOODS
 

Researchers recruited participants with major clinical depression and randomly assigned them to either social support or nutritional support for 12 weeks. Those in the nutritional support group were given a predominantly plant-based diet – foods known to feed the gut – while the other group received therapeutic support. The results were astounding; more than 30 per cent of those in the nutritional support group saw positive change – compared to 8 per cent of those in the social support group.

Ashwagandha

Ashwagandha is a revered herb of the Indian Ayurvedic system of medicine. This herb is often referred to as ‘Indian Ginseng’ since it possesses similar adaptogenic properties.

Magnesium

Magnesium is often recommended to support emotional health since it plays an important role in psychological function.

Fish Oil

Found abundantly in oily fish, the long-chain essential fatty acid, DHA, contribute to normal brain function*, making it an excellent choice for your mental wellbeing. If you don’t eat fish, our Vegan Omega 3 is a great alternative, delivering high-strength, plant-based DHA derived from microalgae. *A beneficial effect is obtained with a daily intake of 250mg DHA.

Acidophilus Extra 10 Billion

Finally, it’s worth mentioning that while these practices can be excellent additions to your emotional health toolkit, they aren’t a surrogate for therapy. If you’re concerned about your mental wellbeing, you may wish to consider speaking to a mental health professional.