How we feel, how we function and how we think is influenced by the environment we exist in.
And the environment we exist in is intense. We’re oversaturated beings in a world of information, technology, change, stress. And yet, our environment is more than what we have to do to make money or what we see on the news. It is also made up of our daily rhythms of eating, resting, moving our bodies, being in nature and connecting with others. The everyday things that consistently surround us. These aspects of life can become pillars of wellbeing if we know how to elevate them in order to thrive. They can be utilised to support us in being well.
This World Mental Health Awareness Month, we wanted to share some of our best ways to utilise what is surrounding us to help cultivate feelings of presence and connectedness.
We hope these practices will help you keep feeling at home in your body and mind. Remember, don’t get overwhelmed about doing all the things we’ve listed here – even changing just one thing can do a world of good!
Nutrition
There’s an extraordinarily big link between food and optimal mental health. Ever wondered where the saying ‘gut feeling’ came from? The connection between our brain and our gastrointestinal tract is so significant that the gut is often called the “second brain.” A lot of our emotions are affected by what and how we eat.
Here are some of our favourite foods for supporting the body and the mind.
Cacao
Cacao is a natural mood booster. While cocoa (found in chocolate) and cacao both originate from raw cacao beans, cacao is not affected by heat processing, so it retains the incredible benefits to our mental wellbeing. When consumed, this powerful little bean helps stimulate feelings of love, euphoria and happiness by supporting the production of the four major feel-good chemicals: serotonin, dopamine, oxytocin and endorphins.
- Try adding cacao to your smoothie, make your own chocolate, or simply enjoy a heart-opening mug of this nectar. We have a ceremonial blend available in our shop.
- Try our Mood Food bliss balls recipe.
Maca
Maca root is a balancer. It is an ‘adaptogenic root’, helping us to adapt in stressful situations. It works by stimulating the body’s stress protection system by balancing the hypothalamic pituitary adrenal (HPA) axis. Maca is also known for increasing dopamine levels in the brain, which in turn can alleviate low or anxious feelings as well as fatigue.
- Get some of that goodness into your diet by taking capsules, mixing the powder into smoothies or making a maca latte. Add it to your mug of cacao for a super mood booster.
- We love Seleno Health’s products.
Herbs
Another natural way to support your mood is through herbal remedies. Either on their own or mixed into a blend, herbs have been shown to help with feelings of stress and anxiety.
Best herbs to support mental wellbeing:
- St. John’s wort
- Kava
- Ginkgo
- Valerian
We recommend speaking with a naturopath or herbalist who can help pick out the perfect blend for you.
Medicinal Mushrooms
Medicinal mushrooms have been used for tens of thousands of years for their healing properties of the mind, body and spirit. These mushrooms, otherwise known as functional or adaptogenic mushrooms, improve our resistance to physical, emotional, environmental, chemical and biological stressors.
- Lion’s mane
- Jing
- Reishi
- Turkey Tail
These mushrooms are supportive of overall wellbeing and great for boosting mood and mental performance. They are generally sold as powders and can be added to smoothies or made into lattes.
Cooking Connectivity
The process of cooking is wonderful for our mind and soul. It can stimulate feelings of gratitude, patience, and appreciation for the food that nourishes us. Better yet, when we cook with the people we love, it helps to create a sense of community and connection. We all have to eat, and food is so much better shared. Some ideas for the kitchen:
- Make someone dinner, it will feel wonderful for both of you.
- Propose a potluck dinner with friends
For more insights from our fantastic kitchen team, along with some soul food recipes, check out this downloadable PDF here.
Get Outside
Nature has an amazing way of quietening the mind. Whether it’s a cup of tea overlooking the garden or gentle wander in the local park, grounding yourself in your natural surroundings has powerful calming affects. Bring yourself into the present, out of your head and into your heart.
What do the clouds look like? How do the birds sound? Can you feel the breeze on your skin? Take a few deep, slow breaths and begin to notice the here and now.
- Vitamin D is an essential nutrient for our mood, gut health, cell growth, immunity and much more. Try to put yourself in the path of sunlight. The skin absorbs Vitamin D best through direct sun exposure – go for a walk in the sunshine, avoiding peak burning times.
- From 2004 to 2012, Japanese officials studied the physiological impact of “forest bathing“, which just means spending time around trees. They learnt that this practice reduces anxiety, boosts the immune system, and amplifies feelings of wellbeing. The results are in – find the trees and go and sit with them.
- Let Damian guide you in a nature walking meditation. It could be a potent reminder of the magic that mother nature provides us with.
Movement
Moving the body helps to shift stagnant energy and thoughts. Release those endorphins! Whether it is yoga, pilates, swimming, cycling or walking, movement will help to change certain thought patterns and limiting beliefs. Post movement, our nervous system finds it relatively easy to slip into rest and digest, allowing us to start to relax.
- We’re big fans of a dance party to instantly boost your mood, either with others or solo. Go on, give it a try – it’s hard not to smile when you let loose and groove.
- Show yourself a bit of love with this 60 minute self-love vinyasa flow
Rest
Just as movement is important for our bodies and our minds, so is rest. The yin to the yang, rest is essential to rebuild, restore and reset. Rest looks different for everyone, so tune in to what feels best for you. For some, rest might be a meditation practice, for others, it could be curling up with a book in your favourite spot. It could also mean prioritising sleep, a hugely important part of the body’s rejuvenation and healing each night.
- Read about Aro Ha’s Best Sleep Practices here.
- Enjoy your rest. Remember, you are looking after yourself.
Mindfulness
There are many ways to bring more mindfulness into your life, and when practiced well, it is probably one of the most intentional ways to invoke the relaxation response.
The existence of the ‘Relaxation Response’ was coined by Harvard cardiologist Dr. Herbert Benson, a behavioural medicine pioneer who first reported on this natural and time-tested response.
The Response is a physical state of deep rest that changes a person’s responses to stress. When the body is out of perceived danger, our autonomic nervous system relaxes, inducing physiological relaxation.
Establishing practices that induce The Relaxation Response can lend support when we are feeling anxious and overwhelmed, ultimately enabling us to re-find an inner balance.
Cold Plunge
Want a quick remedy to bring your awareness to the present? Try a cold plunge! Cold water immersion is a powerful therapeutic tool to help treat depression and other mental health conditions. Cold showers, ice baths, or a dip in a cold body of water can create a “shock” effect on the body. This process activates electrical nerve impulses that extend from the brain to the nervous system and has been shown to have similar effects as antidepressants. The key is to breathe through the shock – this helps bring your racing mind away from ‘this is cold!’ into the present moment, allowing you to realise you are OK and can do this.
- Ending your shower with a cold blast for 10 seconds each day is an easy way to bring this into your routine. See if you can work your way up to 30 seconds.
Breathing
One of the most powerful ways to calm our nervous system and bring us into the presence is through our breath. Try this technique: inhale through your nose and into your belly for 4-5 counts, and then slowly exhale for 7–8 counts. Practicing this for even 1 minute will help your nervous system relax and calm your mind.
- Here’s another breathwork practice for Mental Calm led by Retreat Leader, Fraser Beck. Tune in to how the breath moves through you and what responses it stimulates in the mind.
Journaling
An excellent tool to help process what is happening in your mind. Write it down. Put words onto paper. Writing helps us to process thoughts and emotions that we might not feel ready to talk out loud about. Cultivating a regular practice of this can be extremely supportive for mental clarity and self-understanding.
Sometimes having prompts can be a great way to get started:
- How am I feeling today?
- What would make today great?
- What am I grateful for today?
Or stream of consciousness writing helps if it feels hard to get words down. Set a timer for 6 minutes and don’t take your pen off the page until the timer goes off. Even if you are just scrawling “I don’t know what to write” over and over for a while it acts as some sort of release and other words eventually begin to flow.
Community
What are we without a community? Belonging to community can have a positive effect on mental health and emotional wellbeing, creating a sense of social connectedness and support. While a lack of purpose and meaning in the day has been linked to feelings of depression, being a part of a community can do the opposite, offering extra meaning and purpose to everyday life. Communities appear in many different shapes and forms, whether it’s a group of friends, a shared hobby with others, family relationships, a common cause, or even an online group.
Do you belong to a community? How do you lean on them in times of need? How can you let others know that they can lean on you? Community links can be lifelines – make sure that you are having these important conversations with yours.
A Helping Hand
Feelings of depression and anxiety show up in different ways for everyone. Whether you’re experiencing these feelings on a day to day basis or have just been through a difficult time, it’s important to get support when our mental health is suffering. The above tools are great ways to help nourish your body, bring you into the present and cultivate mindfulness, but sometimes we need extra support from others if it can feel like you’re constantly swimming against the current. If you’d like to speak with someone we’ve included some resources available to you.
Mental Health Support Helplines NZ
Mental Health Support Helplines AU
Remember, you are loved, you are supported, you are appreciated.
Sending a big cosmic hug,
The Aro Ha Team
*As a BetterHelp affiliate partner, we may receive compensation from BetterHelp if you purchase products or services through the links provided.