Nutrition
Changing your diet can help change both your mind and your body. Deficiencies in vitamins, minerals, proteins and carbohydrates as well as your gut health can affect your mental. Here is a list of nutrients that can affect mental health and help with mood regulation.
- B Vitamins – Deficiencies s in B vitamins have been associated with depression, anxiety and sleep disturbances
- Calcium – Calcium deficiency can lead to extreme fatigue and insomnia.
- Iron – Iron deficiency can make you feel tired, irritable and lethargic. This can cause mood disorders such as depression and can also reduce your cognitive function
- Iodine – A lack of iodine can lead to thyroid dysfunction. Thyroid dysfunction can make you feel fatigues and depressed.
- Magnesium – Magnesium deficiency can significantly impact your general mood and can cause mood fluctuations, fatigue, anxiety, nausea and loss of appetite.
- Omega 3 – Low levels of mega 3 has been associated with mood disorders such as depression and anxiety and with supporting individuals with ADHD.
- Selenium – Selenium is involved in hormone regulation and thyroid function, it can influence mood regulation.
- Vitamin C – Vitamin C is essential for the production of the happy hormones’ serotonin, dopamine and norepinephrine – these hormones help regular your emotions and reduce the feelings of depression and anxiety. Vitamin C can help reduce the feelings and effects of stress
- Vitamin D – A deficiency in Vitamin D has been associated with an increased risk of mood disorder such as depression and season affective disorder (SAD)
- Zinc – Low levels of zinc are linked to mood disorders such as depression and anxiety.
Somatic Movement
Somatic movement uses gentle exercises to strengthen the connection between the mind and body. Somatic movement such as Yoga, Pilates and Tai Chi can help align your body with your thoughts helping you to identify where you are feeling your emotions in your body and help you release built up emotions. Scientific studies show that somatic movements can help reduce anxiety, boost your mood and help you feel more relaxed.
Type of Somatic Movement
- Yoga - This ancient practice involves a series of poses and breathing exercises designed to improve flexibility, strength, and mental focus.
- Tai Chi - A gentle form of martial arts originating from China, Tai Chi consists of slow, flowing movements that promote relaxation, balance, and inner peace.
- Qigong - is a type of somatic movement that involves coordinated movements, deep breathing, and meditation to cultivate energy, reduce stress, and enhance overall well-being.
- Pilates - is a type of somatic movement that focuses on core strength, flexibility, and alignment through controlled movements and mindful breathing.
- Feldenkrais Method - This approach emphasizes awareness of movement habits and uses gentle exercises to improve posture, coordination, and ease of movement.
- Alexander Technique - By teaching conscious control of movement, posture, and breathing, this method aims to alleviate tension and promote efficient use of the body.
Mindfulness & Meditation
Mindfulness and meditation are grounding techniques that can help individuals help establish a present-moment awareness. Being mindful to the moment allows you to observe your thoughts and feelings without judgement or being clouded by past experiences. Mindfulness can help reduce stress, anxiety, other-thinking/ rumination, while developing clarity and emotional resilience.
Meditation techniques, such as mindfulness meditation, loving-kindness meditation, and body scan meditation, can help improve concentration and focus; increase confidence and self-esteem; stimulate inner peace and happiness. By practicing mindfulness and mediation, you can learn how to manage your emotions and reduce stress, anxiety and other negative feelings.
Journaling
Journaling can provide a therapeutic outlet and emotional release to ALL individual’s not just individual’s struggling with their mental health.
Journaling provides a safe and non-judgemental outlet to express overwhelming or challenging emotions, which in turn can help you gain insight into your thoughts and feelings. Journaling can help you identify negative thoughts and behaviour, whilst tracking patterns or triggers. Additionally, it can provide a platform for positive self-talk, helping you develop self-compassion.
Regular journaling has been associated with improved mood, increased self-awareness and emotional resilience. Journaling it a valuable tool for managing stress, anxiety, and depression.
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