7 ways to beat the blues
Sharing our most effective tips to beat the blues
- Written by Aimee Sics
In 2019, the wellness industry was worth a whopping $4.5 trillion globally, and there’s no doubt that it has continued to boom. There is an array of products, services and information out there today targeted towards improving our wellbeing – from wellness tourism, healthy eating and nutrition, personal care and beauty, alternative medicine, the spa economy, and fitness, mind and body.
And yet despite the booming wellness industry, it can be quite overwhelming when confronted with the many ways in which to ‘beat the blues’ and stay healthy. Whilst there are traditional medicines and methods that can help with mental health problems, there are also many ways to improve your mood and mental wellbeing naturally.
Here are our 7 suggested ways to beat the blues and get your beat back.
#1 Mindfulness and meditation
Some people swear by it – yet others are restless souls who find the thought of sitting silently with one’s thoughts and focusing on breathing equal to the torture of an 18 hour flight in economy.
But the science is there – meditation and mindfulness practices have proven to reduce anxiety levels and boost cognitive function. Additionally, these practices are not always about swirling incense, constant ‘ommmm-ing’, and complete Zen – meditation and mindfulness practices can be done in many ways. Whether it’s breath awareness to body scans, whatever you can do that works to reduce stress and calm the mind will help.
There are a plethora of mindfulness and wellbeing apps available today that provide techniques and guidance of how to harness the power of our brain to bring more focus, awareness, and calm to each day. Many of them are free and have libraries full of meditations and music tracks. Our suggested ones include Insight Timer, Headspace, Calm, Smiling Mind and The Mindfulness App.
#2 Get natural with nature
Ever heard of the grounding effect? The earth has a slightly negative charge, so when we’re barefoot we receive a surge of electrons from the ground, thus the “grounding effect”. So if you’re having a bad day at work or stuck inside doing assignments all day and getting nowhere, take your shoes off and digs those toes into the grass or sand to reap the benefits of literally getting back to nature.
There’s also nothing quite like a breath of fresh air and being close to nature to calm the soul and lift your mood.
#3 Move yo'body
Shake your hips, punch the air, jiggle your legs and tap your feet – when it comes to moving your body, do whatever tickles your fancy and gets your heartbeat going. A regular dose of exercise is one of the best ways for beating the blues and preventing and treating anxiety. Experts attribute this to an improved flow of blood to the brain.
It doesn’t necessarily have to be anything vigorous – just 30 minutes of fast walking, three times a week can have a positive impact on the mood. And if the weather is bad, get the vacuum out and give that downstairs rumpus room a good clean.
#4 Feel the shine
Research has shown that lack of sunlight during the winter months can cause a condition known as SAD (Seasonal Affective Disorder), literally the winter blues. The decline in mood during the darker months can be hard to avoid, and so thus we must take any opportunity we can to step outside and feel the sun on our face – or any natural light for that matter.
Consider also taking Vitamin D supplements, as these can not only combat low mood and Vitamin D deficiency, but they also help to promote healthy bones, support immune health and optimise muscle strength. Truth Origin’s SHINE is sunshine in a bottle – the vitamin D oral spray is 100% naturally derived from plants and is easily absorbed into the body for lasting effects.
#3 Move yo'body
Shake your hips, punch the air, jiggle your legs and tap your feet – when it comes to moving your body, do whatever tickles your fancy and gets your heartbeat going. A regular dose of exercise is one of the best ways for beating the blues and preventing and treating anxiety. Experts attribute this to an improved flow of blood to the brain.
It doesn’t necessarily have to be anything vigorous – just 30 minutes of fast walking, three times a week can have a positive impact on the mood. And if the weather is bad, get the vacuum out and give that downstairs rumpus room a good clean.
#4 Feel the shine
Research has shown that lack of sunlight during the winter months can cause a condition known as SAD (Seasonal Affective Disorder), literally the winter blues. The decline in mood during the darker months can be hard to avoid, and so thus we must take any opportunity we can to step outside and feel the sun on our face – or any natural light for that matter.
Consider also taking Vitamin D supplements, as these can not only combat low mood and Vitamin D deficiency, but they also help to promote healthy bones, support immune health and optimise muscle strength. Truth Origin’s SHINE is sunshine in a bottle – the vitamin D oral spray is 100% naturally derived from plants and is easily absorbed into the body for lasting effects.
#5 Put the mat down!
Yoga and Pilates – like all forms of exercise – release hormones that can help to ease stress and reduce anxiety or depression. But what sets them apart from working up a sweat at the gym or doing laps in the pool is the connection between mind, body and spirit when doing these practices.
Proper yoga-breathing exercises are an important element of yoga in particular and help to not only calm your mind but work to lower the levels of cortisol in your body. Certain postures also help to open lung capacity and allow more oxygen to reach all parts of your body.
It doesn’t stop there – the calming effects of yoga and Pilates also have a positive impact on the nervous system and the slow movements allow you to concentrate on positive rather than negative energies. Visit Yogahaven to access online classes anytime, anywhere.
#6 Sleep like a baby
In the words of the Dalai Lama: ‘Sleep is the best meditation’. We couldn’t agree more. A good night’s sleep - along with healthy eating and exercise - is one of the core pillars of good health. Sleep hygiene refers to the habits that can help you to have decent sleep – consistently. Total hours, bedtime habits and sleep environment all contribute to a better nights’ sleep, and thus crucial to our general wellbeing and health.
Things to consider when thinking about improving your sleep hygiene include maintaining a regular routine, avoiding caffeine and other stimulants close to bedtime, fresh circulation of air in the sleeping space, quiet and comfortable bed, avoiding digital devices at least one hour before bedtime and regular exercise.
#7 Eat happy
It’s a no brainer, but eating smart is crucial to a good mood and optimum health. In our consumer-driven, busy society, it can be hard to avoid processed foods and easy meals. By being prepared and smart about what food you eat, you will reap the benefits and feel the good mood more often than not.
Foods that naturally boost levels of serotonin (that feel-good neurotransmitter) include bananas, eggs, oily fish such as salmon, nuts and seeds, pineapple, vegetables, milk and cheese. And try dodge the processed and high-sugar foods, and keep alcohol and caffeine intake minimal to avoid increased levels of anxiety and depression.
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