The top fail-safe tips our mental health experts have been using & applying to their own lives to get through a winter lockdown!
It’s all very well giving advice BUT taking your own is often more difficult. We asked our mental health experts for the top 3 things they have used and applied to their own lives to support their mental health and help them survive this harsh winter lockdown
Dr Anouk Houdijk, Clinical Psychologist
For me it’s about focusing on the basics:
Nutrition – The link between gut health and mental health is well documented. I have been eating fermented sauerkraut to aid my gut and taking a daily Vit D supplement to help boost my mood.
Exercise – Moving your body is key to releasing mood-lifting endorphins and is the first thing we recommend to people struggling with poor mental health. I love yoga, walking and getting outside with my kids.
Sleep – Good sleep quality is essential for emotional processing. I aim to get off devices a few hours before bed.
Improving the quality of my connections. Having quality social connections with others is a buffer for mental health issues. Research shows that having a chat with a stranger on a train or at the local shop helps to improves mood. While we may naturally shy away from this, I am exercising my connection muscles a bit more.
Breathing and mindfulness. Research shows that our breathing system and emotions are interconnected. As a yoga teacher as well as a clinical Psychologist, I regularly use specific yogic breathing practises for myself and my clients to help manage stress. Start with slowing and evening out the breath, breathing in for 4 and gradually lengthening the exhale to 8. Your breath is with you all the time so you can cultivate good breathing practices while out walking or even washing up!
Anouk is running a free weekly women’s circle session to enable all women to connect meaningfully for 1 hour a week. For more information, click here
Clare Cogan, Clinical Hypnotherapist for Adults & Teens
Keeping my goals to stay mentally well small and achievable. Instead of promising myself one hour of exercise, I start with 15 minutes and work up. I am currently doing the ‘couch to 5k’ challenge (the app is free) as a sense of positive achievement boosts dopamine in the brain, which helps me feel motivated to keep going. Also, I love to mix it up – maybe listening to a favourite podcast on a walk.
Prioritising myself, even amongst the juggling. No-one will go out of their way to make ‘you’ a priority, so it is up to us. Creating small pockets of space and time for myself has been fundamental to feeling uplifted and positive. Whether it is a cup of tea while I read a chapter of my book; making sure I have a conversation with a friend on the phone rather than just exchanging messages; and taking my time in the morning to make sure I don’t skip my own routines which help me start the day more positively, especially with everyone at home
Staying away from the negative. I am very aware that my mood dips when I am watching or absorbing negative news stories or around people who only want to talk about everything that is going wrong. Whilst it is vitally important to share how we feel, and know that ‘it’s okay to not be okay’, being careful what we expose ourselves to is vital, especially right now.
Try something new. For me, I’ve had a go at ‘cold water dipping’ in the Thames. I go with a friend. It’s exhilarating, cold, a bit mad and a lot of fun too.
Prioritising my sleep. For me that has meant continuing with dry January, I have noticed how much alcohol impacts my sleep, which in turn affects so many other aspects of the next day. That’s not to say I’m not going to drink again. I’m just being a lot more mindful of the impact it has on me.
Listening to ‘The Daily Calm’ on the calm app, a daily 10-minute meditation which I find really calming and relaxing.
Deb Milligan, Clinical Psychotherapist
Stay connected to friends even though no pub / parties / holidays – Every day my phone prompts reminder photos of ‘on this day’ in another year, or a particular random theme, so I always forward one to whichever friend featured in that moment so we both remember the fun of whenever time & place it was, and either end up with a phone chat or exchange of texts…
Dog walks (or walks!) – I am so lucky to have my dog – not only does it get me out whatever the weather but it’s such a sociable thing to do – all the dogs greet each other & enjoy their interaction but also other dog-walkers always have a friendly hello. Great way to enjoy local surroundings and feel connected to the community.
Take a mindful coffee break outdoors – I love sitting in the garden, wrapped up warm with a mug of hot coffee – feeling the chill on my face and enjoying just paying quiet attention to anything sensory that I notice – sights, sounds, scents & textures of my garden (even if I only last 5 minutes!)
Top podcasts & apps recommended by our pros:
Podcasts:
- Why We Sleep by sleep expert, Professor Matthew Walker
- The Happiness Lab by Dr Laurie Santos
- Feel Better Live More by Dr Rangan Chatterjee
- Happy Place – Fearne Cotton
- How to Fail – Elizabeth Day
Apps:
- Sleepio for aiding sleep
- Calm for guided relaxations
- Headspace for meditations
- Couch to 5k for an exercise goal
If you have any questions or would like to know more about how to support your mental health please get in touch at info@seedwellness.co.uk or visit the Mental Health section of our website.
