Prioritising mental health in today’s fast-paced world is more important than ever. Taking proactive steps through prevention and self-care is no longer essential but critical for overall well-being.
Using holistic approaches that integrate natural alternatives into your routine can maintain and improve your mental health.
By embracing practices such as physical activity, soothing herbal teas, aromatherapy, meditation, and the Emotional Freedom Technique (EFT), you can foster a balanced and healthy mind.
Here is a comprehensive guide to these top 10 natural strategies to support your mental health journey.
1.Physical Activity: Boost Mood and Reduce Stress
Engaging in regular physical activity is not only beneficial for physical health but also for mental well-being.
Research indicates that exercise stimulates the production of endorphins, the body’s natural mood lifters, while also reducing stress hormones like cortisol.
Whether it is a brisk walk, run, sports, stretching, strength training, or breathing exercises, find an activity you enjoy and make it a regular part of your routine.
Aim for at least 30 minutes of movement most days of the week.
2.Nutrition: Fuel Your Mind and Body
A balanced diet rich in vitamins, minerals, and essential nutrients is crucial for mental health.
Consuming a variety of fruits, vegetables, lean proteins, and whole grains can help stabilize your mood and energy levels. Omega-3 fatty acids, found in fish (like salmon) and walnuts, are particularly beneficial for brain health.
Additionally, staying hydrated and limiting sugar and caffeine intake can prevent mood swings and irritability.
3.Emotional Freedom Technique (EFT) or Tapping: Relieve Stress and Anxiety
The Emotional Freedom Technique (EFT), commonly known as tapping, is a holistic therapy that combines elements of acupressure and psychology to address stress and anxiety.
EFT involves tapping on specific acupressure points on the body while focusing on a particular issue or emotion.
This practice helps release emotional blockages and studies have shown that EFT can significantly reduce symptoms of anxiety, depression, and PTSD.
Incorporating EFT into your routine can be a powerful tool for managing stress and enhancing emotional well-being.
4.Nature Therapy: Reconnect with the Outdoors
Spending time in nature has a calming effect on the mind and body.
Activities like hiking, gardening, or simply walking in a park can reduce stress, improve mood, and enhance overall well-being.
The practice of “forest bathing,” or immersing oneself in a forest environment, has been shown to lower cortisol levels and boost immune function.
5.Relaxing Herbal Teas: Calm Your Mind Naturally
Herbal teas have been used for centuries to promote relaxation and alleviate stress.
Chamomile, known for its calming properties, can help reduce anxiety and improve sleep quality.
Lavender tea is another excellent option, with its soothing aroma and potential to ease nervousness and tension.
Incorporate a cup of herbal tea into your daily ritual, especially during moments of stress or before bedtime, to unwind and relax.
6.Aromatherapy: Harness the Power of Scents
Aromatherapy involves the use of essential oils to promote mental and emotional well-being.
Certain scents, such as lavender, lemon balm, and bergamot, have been shown to have calming effects, reducing anxiety and improving mood.
You can enjoy aromatherapy through diffusers, topical and/or internally.
Experiment with different scents to find what works best for you and incorporate them into your daily routine for a natural mood boost.
7.Meditation: Cultivate Inner Peace and Clarity
Meditation is a powerful practice for calming the mind, reducing stress, and enhancing overall mental well-being.
Regular meditation and mindful breathing practices has been linked to improvements in mood, focus, and emotional regulation.
Find a quiet space, sit comfortably, and focus on your breath for a few minutes each day.
Guided meditation can be helpful for beginners.
Consistency is key, so aim to practice meditation regularly to get the full benefits.
8.Sleep Hygiene: Restorative Sleep for Mental Clarity
Quality sleep is foundational to mental health.
Practising good sleep hygiene can significantly improve your mood and cognitive function.
Establish a regular sleep schedule, create a restful environment, limit screen time before bed, and avoid caffeine in the evening.
Techniques such as reading, taking a warm (magnesium) bath, turning down lights or listening to calming music can help prepare your mind and body for restful sleep.
9.Journaling: Reflect and Express
Journaling is a powerful tool for processing emotions and gaining insights into your thoughts and behaviours.
Writing about your experiences, feelings, and goals can provide clarity, reduce stress, and promote emotional healing.
Set aside time each day to journal, whether it is through free writing, prompted entries, or gratitude lists.
10.Creative Activities: Expression for Healing
Engaging in creative activities such as painting, drawing, crafting or music can be therapeutic.
As an example, Art therapy allows individuals to express emotions non-verbally, which can be especially helpful for those who find it difficult to articulate their feelings.
Creating art can reduce anxiety, improve mood, and enhance self-awareness.
Incorporating these holistic approaches like physical activity, healthy nutrition, Tapping, nature therapy, relaxing herbal teas, aromatherapy, meditation, sleep, journaling and creative activities into your daily routine can significantly enhance your mental health by reducing stress, and anxiety and promote sense of peace and balance.
As always, consult with a healthcare professional before making significant changes to your routine, especially if you have existing health conditions or are taking medication.
Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. Together with the Core Health Coaching Team, he takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
Ready to feel and look your best? Book a time for a FREE chat and see how we can make a difference in your life. Book here calendly.com/corehealthcoaching or email Cameron at cameron@corehealthcoaching.com.au
References –
“Exercise for Mental Health” – Harvard Health Publishing
“Nutrition and Mental Health: How Diet Affects Mood and Well-Being” – Harvard T.H. Chan School of Public Health
“The Effectiveness of Emotional Freedom Techniques in the Treatment of Post-Traumatic Stress Disorder: A Meta-Analysis” – Explore: The Journal of Science and Healing
“Forest Bathing: How Trees Can Help You Find Health and Happiness” – Dr. Qing Li
“Chamomile: A Herbal Medicine of the Past with Bright Future” – Molecular Medicine Reports
“Aromatherapy as a Safe and Effective Treatment for the Management of Agitation in Severe Dementia: The Results of a Double-Blind, Placebo-Controlled Trial with Melissa” – Journal of Clinical Psychiatry
“Meditation: In Depth” – National Center for Complementary and Integrative Health
“Sleep and Mental Health” – National Sleep Foundation
“The Therapeutic Benefits of Journaling” – Positive Psychology
“Art Therapy: Journal of the American Art Therapy Association” – American Art Therapy Association
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