APPRECIATE AROMAS
Mental Wellbeing Strategies: Research has proven that scent can be powerful in lowering levels of stress and anxiety. According to Margo Marrone, co-founder of The Organic Pharmacy, citrus oils like lemon, orange, lime, bergamot and grapefruit are the best for making us feel happy. You could drop some into an aroma diffuser, directly on to your palms, or run an oil-infused bath to really engage your senses.
BRING IN BIRDSONG
Try the Scandinavian practice of gökotta. ‘The goal is simply to stop, feel the fresh air and listen to the early morning sounds, such as birdsong, before starting your day,’ explains Catharina Björkman, lifestyle expert at Contura.
CUT CORTISOL
Excess cortisol – the ‘stress hormone’ – is linked to cognitive deficits, anxiety and depression. According to Dr Caitlin Hall, chief dietitian and head of clinical research at IMA Health, eating more prebiotic fibre can help keep it in check. ‘When we consume high-fibre foods, such as wholegrains, fruits, vegetables and legumes, they slow the digestion process and help stabilise blood sugar levels,’ she says. ‘This prevents spikes and crashes in blood sugar, which can t rigger cortisol release.’
ENERGISE!
If you want to keep your energy levels tip-top, get acquainted with B vitamins – particularly B1, B2 and B3. ‘These vitamins are involved in energy metabolism; the process of generating adenosine triphosphate (ATP), the energy source used to fuel cells,’ says Professor Hana Burianová, a cognitive neuroscientist working with wellbeing and supplement brand Healthspan. Find B1 in pulses, nuts, seeds, lentils, peas and yogurt; B2 in soybeans, mushrooms, eggs, wholegrains, almonds, beef and pork; and B3 in tuna, chicken, mushrooms, brown rice, peanuts, avocados and bananas.
Or try a vitamin B complex
(High Strength Vitamin B Complex, £10.95 for 120 tablets, Healthspan).
BE FRIENDLY
Camaraderie can make a big difference to your mental wellbeing. In a recent study observing 200 volunteers in teams, researchers found that those who took time to bond – thanking one another for their hard work – had healthier cardiovascular responses when exposed to stress. In fact, even just one minute spent expressing gratitude was enough to boost confidence and concentration.
DRINK WISELY
We all know it’s sensible to cut down on alcohol, but if you miss the buzz, try Sentia. It’s the first non-alcoholic spirit designed to activate the GABA neurotransmitter in the brain, and encourages feelings of relaxation and sociability. Created by drugs researcher Professor David Nutt, the aromatic drink mimics the feeling of your favourite tipple, without the negative side-effects. Sentia Red, £29.50 for 50cl, sentiaspirits . com
GO GREEN
‘Green social prescribing’ – from outdoor swimming to community gardens – is increasingly used by doctors as a tonic for mental health issues. ‘Research shows that time spent outdoors is positively correlated with positive emotions and structural changes in the prefrontal cortex,’ says Professor Burianová. ‘The prefrontal cortex is critical for cognitive processing – including thinking and memory.’
TRY HOLOTROPIC BREATHING
This powerful breathwork practice uses colourful imagery and rhythmic sounds to help find clarity. One study found that it can even have positive effects on development of character, with an increase in self-awareness. Group sessions last two to three hours and involve gradually increasing the pace and depth of breathing. Repetitive music is played and there can be visual stimulation. Visit holotropic-association.eu.
UNLEASH YOUR IMAGINATION
Research shows that when people daydream in fantastical ways, they tend to be happier, more creative and inspired overall. Whether you daydream about moving house or having superpowers, the vital thing is that it feels significant to you. We’re most likely to daydream when our minds are minimally occupied with something else. While walking, drift into a daydream rather than plugging in to a device. ‘Moderately engaging activities, which you can do on autopilot but are stimulating enough to allow your mind to wander, are best,’ says philosophy professor Zachary Irving.
KNIT WITH PURPOSE
Multiple studies show that knitting can slow the onset of dementia, combat depression and lower heart rate, by an average of 11 beats per minute, inducing an enhanced state of calm. Meanwhile, living a life with purpose may reduce the risk of chronic disease. So why not combine the two? The Donkey Sanctuary accepts knitted woolly donkeys that it can then sell to raise funds. To fill in your details and receive a pattern, visit thedonkeysanctuary.org.uk/ support-us/get-involved/get-crafty.
HAVE A LAUGH
Laughter really is the best medicine – and science says so. Short-term benefits include stimulating your heart, lungs and muscles and soothing muscle tension, while long-term effects include improving mood and increasing personal satisfaction. One study even found that people who laugh a lot live longer. Try this: when you brush your teeth in the morning, look in the bathroom mirror and chuckle. Even if it’s forced, the benefits are the same. Yes, you may feel silly, but it’s a simple trick that will help you start the day in the right way.
JUST DANCE!
Research shows that dancing can help develop new neural connections in the brain, which improves memory and spatial awareness. Author, therapist and dance instructor Eloise Skinner (eloiseskinner.com) says that even a few minutes of dancing increases blood flow and engages our muscles. ‘We can also feel an increased sense of connection and motivation,’ she explains. ‘Music can be great for creativity and even lowering our stress levels, too.’ So put on your favourite track, and dance like nobody’s watching!
MONOTASK
It might be tempting to multitask – eating your lunch as you’re scrolling on your phone or having a conversation while completing paperwork – but evidence suggests that monotasking is more efficient for your nervous system, while a research study from the University of California found that it also takes 23 minutes to refocus after a distraction. So, put your phone somewhere out of reach and shut off anything else that might distract you, like a radio or an open diary planner on your desk.
NOURISH YOUR MIND
Studies show that antioxidants found in berries and nuts may protect against neuronal damage in the brain and may slow the rate of memory loss. For an easy way to up your antioxidants, try this smoothie bowl recipe from Vidushi Binani, nutritionist and co-founder of Cafe Volonté (cafevolonte.co.uk): Blend together 3 heaped tbsp coconut yogurt, 1 banana (fresh or frozen), 60g frozen mixed berries and 1tsp of acai powder (add a dash of agave nectar if you want it sweeter), then spoon into a serving bowl and decorate with 4tbsp granola and fresh peaches or strawberries.
FIND QUIET
‘It’s important to embrace the quiet, relieve tension and calm your mind to enhance wellbeing,’ says Dr David Spiegel, co-founder of self-hypnosis ap p Reveri. Try ‘cyclic sighing’:
- 1 Inhale through your nose until your lungs feel partially and comfortably full; hold your breath for a few seconds.
- 2 Take a deeper inhale, sipping more air until you feel your lungs expand to full capacity.
- 3 Slowly exhale through your mouth, releasing everything you previously inhaled. This should take about twice as long as the inhales. 4 Repeat this cycle two to three times.
- 5 In this more relaxed state, imagine your body floating in water or space. Picture a stressor and contemplate a single means of dealing with it.
OWN IT!
According to psychotherapist Petra Velzeboer, CEO of mental health consultancy PVL, owning who we are (strengths and flaws) means we stop using energy on hiding parts of ourselves or shapeshifting to fit in with our environments. Try putting pen to paper to assess your strengths and weaknesses. Focus on your strengths, and for your flaws, think about what you can learn and how you can do better next time.
ROMANCE YOURSELF
Being kind to ourselves releases oxytocin, soothing our nervous systems and helping us to engage with the world, says Gosia Bowling, mental health national lead at Nuffield Health. ‘People often think of self-love as an indulgence – but it is vital for our mental wellbeing. It improves self-esteem, self-acceptance, motivation and determination, and can help us to better manage stress.’ So set aside time for a personal ritual that makes you feel special each week, even if it is as simple as a candle-lit bath.
PRESS PLAY
Playing music fires up your sensory nervous system – the same spot that is activated during exercise. A recent study found that people who regularly sang or played instruments had better cardiovascular health than those who didn’t, and research also shows that when we listen to music that means a lot to us, it triggers a release of dopamine to the brain. Increase the benefits by creating a special playlist of songs that bring you joy. Carve out regular time in your schedule to listen.
SANDWICH STRESS
Psychotherapist Katerina Georgiou (kgcounsellor.com) has a great tip for dealing with stressful situations, which she calls ‘sandwiching’. ‘It essentially means that you couch either side of a stressful scenario with something self-supportive to cushion the experience,’ she says. For example, if you know you have a difficult conversation in store, sandwich it with something joyful such as your favourite meal or a call with someone you love. By doing something joyful before a stressful scenario, Katerina says, your happier mood will influence how you approach it, and your resilience is better equipped for any fallout. ‘If the stressful scenario lowers your mood, since your starting place was higher, you’re less likely to hit the bottom,’ adds Katerina.
UNSCRAMBLE YOUR BRAIN
Brain fog can be incredibly frustrating. According to Professor Hana Burianová, dealing with it involves finding a balance between being mentally active and resting. ‘Try to be in the present moment,’ she says. ‘This can involve closing your eyes, looking out of the window, or going for a short walk.’
To prevent it from happening again, Burianová advises taking small breaks throughout the day, practising 50 minutes of exercise at least three times per week, taking care of your microbiome (eating a balanced diet) and limiting social media.
SWITCH UP YOUR VOCAB
‘The language you use in everyday life is crucial for maintaining a happy, positive and balanced existence. Think about how you feel when you say the words “happiness”, “joy” or “excitement”,’ says Jody Shield, author of Self-care For The Soul (Yellow Kite). ‘Try consciously using more of these words in your everyday vocabulary. Also be mindful of using words like “but”, which can block the flow of energy around something you’re explaining, and “just”, which can belittle the thing you’re describing.’
TELL THEM!
Think about that warm, fuzzy feeling you get when someone pays you a compliment. It has the power to make your day – but many of us don’t say the things we like about other people enough. ‘Often, we tell everyone else how incredible our friends are, but never say it to their face,’ says Michelle Elman, author of The Joy Of Being Selfish (Welbeck). If you find yourself talking positively about a friend, share it with them too: ‘I was telling someone how ambitious you are, and I wanted you to know that I love how driven you are!’ Plus, research shows that handing out compliments can also improve the mood of the compliment giver.
EMBRACE WONDER!
According to Dacher Keltner, professor of psychology at the University of California and author of Awe: The Transformative Power Of Everyday Wonder (Allen Lane), awe is critical to our wellbeing, just like joy, contentment and love. His research suggests it calms our nervous systems and triggers the release of oxytocin. Awe can be found in many things, including art, live music – and everyday life. Take time to observe the gradual changes between seasons.
YOGA STRETCH
If you want to boost creativity, Laura Pearce, a senior yoga and breathwork teacher (yogacollectivelondon.com), recommends the ‘cat-cow’ stretch. ‘Mindful movements have been shown to improve divergent thinking, rather than convergent thinking, which is the essence of creativity,’ she says. ‘Cat-cow stretches are a great middle-of-the-day reset.’ On all fours, alternate between fully flexing and fully extending the back, in connection with your breath. Inhale as you arch your back; exhale as you draw the belly in and up and round the spine.
EXPERIMENT WITH EXERCISE
Novelty feels nice and doing something fresh and new is good for your brain, too. Learning a new activity engages your brain more than a repeated one does. So, by adding variety to your exercise routine, you’re challenging your brain to learn motor pathways in addition to flexing different muscles. Switching your routine can be as simple as jogging a different route to usual or trying a new gym class. Classpass.com gives access to a wide variety of fitness classes and concepts.
CATCH ZZZS
If you struggle to nod off, it might be worth trying listening to ‘sonic hues’ – the sounds of constant ‘white’, ‘brown’ or ‘pink’ noise. With different frequencies, these create a ‘noise blanket’, stopping distraction from other sounds. Studies show listening to them may promote better sleep quality and reduce the time it takes to fall asleep. White noise is similar to television static or a fan; brown is a lower frequency, like rumbling thunder or a waterfall; and pink sounds like a heartbeat. Headspace has audio tracks that let you try the full range of sonic hues, while Spotify has playlists dedicated to the different noises.
