Nurturing Wellness: Your Mental Health Toolkit

Navigating the ebb and flow of mental health in today's fast-paced world can be a journey fraught with challenges.

From the pressures of work to the demands of personal life, it's no wonder that mental health issues are increasingly prevalent. Studies have shown that 1 in 4 people will experience a mental health problem of some kind each year in England.

In these times when our mental health is challenged, it can be empowering to know that we have tools and practices to turn to in order to help weather the storm. Supported by our five pillars of wellness - sleep, movement, nutrition, community, and mental health, we'll explore tools to help your mental health journey, supplemented by insights into how adaptogens can bolster resilience in many aspects of wellness.

Mental Health

Prioritising your mental health by nurturing self-awareness, mindfulness, self-care practices, and seeking professional support when needed is vital when nurturing your mental fitness. A holistic approach is essential, ensuring a balance in addressing the various forms of stress that life throws our way.

1. Find your joy
Make time for activities that bring you joy and settle your nervous system. This could include reading, taking a walk, practicing mindfulness or meditation, or enjoying a hobby. If you struggle to make time for this and find the day runs away with you, book the time in your calendar like you would any other appointment - and stick to it!

2. Therapeutic journaling
Express your thoughts and emotions through journaling, allowing yourself to process and reflect on your experiences. Journaling can serve as a therapeutic outlet, fostering self-discovery and emotional healing. You can incorporate gratitude into this, by writing down every night three things you are grateful for in your life.

Adaptogenic support:

Conventional medicine provides us with tools that suppress anxiety, yet there is another way. Adaptogens can really help our bodies and minds to adapt to stress and restore balance. These herbs have been used for thousands of years for good reason and are still as beneficial today as they were back then. We have drawn upon this wisdom to formulate our range of supplements to support us in stressful times.

Embrace the stillness of a calm mind with our The Herbtender Calm & Collected, a soothing mix of Ashwagandha, Lion’s Mane, and Holy Basil - it's the perfect remedy to calm an anxious brain or jittery body. A favourite among people with anxiety or a busy, racing mind looking to improve productivity and aid relaxation. We call it our chill mix for a reason!

Sleep

Not only a crucial foundation for cognitive function, stress resilience and overall well-being, quality sleep plays a vital role in regulating emotions and mood, helping to maintain a balanced mental state and reducing the risk of mood disorders such as depression and anxiety.

1. Establish a calming bedtime routine

Relax and unwind before sleep with calming activities like taking a bath, meditation, gentle stretching, or reading. Try to eliminate screen time one hour before bed and create a comfortable, tranquil sleep environment.

For help with this, see this blog.

2. Limit caffeine & alcohol

Coffee lovers, try to avoid drinking much past lunchtime, as caffeine stimulates your nervous system and may stop your body from naturally relaxing at night. If you do crave an afternoon coffee, try decaf as an alternative.

Alcohol is also one to be avoided or limited before bed. It may assist with feeling sleepy at first but is known to disrupt sleep patterns, increase snoring and reduce nighttime melatonin production.

Adaptogenic support:

It’s vital that we prioritise 7-8 hours of restful sleep each day. For those seeking natural support, The Herbtender Doze & Dream, with Ashwagandha, Reishi and other sleep-supporting herbs, is expertly formulated to help the body relax so you can settle for the night and enjoy a much-needed reset.

Nutrition

The food we consume plays a significant role in our mental health. A balanced diet rich in nutrients can fuel our bodies and minds, supporting mood and stress resilience, optimal cognitive function and overall well-being.

1. Eat balanced meals

Prioritise whole, nutrient-dense foods like fruits, vegetables, whole grains, high-quality protein, dairy products and good fats to provide the nutrients, fatty acids and phytochemicals your mind and body need to be healthy. Of course, you can adapt these categories to suit your personal dietary preferences. Limiting ultra-processed foods is also important, as it helps reduce the intake of excessive sugars, unhealthy fats, and additives that can mess with your health in the long run.

2. Drink herbal teas

Herbal teas are a fantastic source of natural anti-inflammatory compounds, such as antioxidants, which help protect the body from stress. They're not only an extra way to consume more plants but these soothing beverages help to hydrate and provide a gentle boost to your mental clarity and a moment of calm.

Movement

Movement is a powerful ally for mental health, offering numerous benefits for overall well-being. Of course, not all bodies are able to move or may have limited mobility, which in turn can come with its challenges for mental health.

We know that physical activity releases endorphins, neurotransmitters that act as natural mood lifters, reducing feelings of stress, anxiety, and depression. Additionally, regular exercise promotes better sleep, boosts self-esteem, and enhances cognitive function.

It's really important to find a type of exercise that you love and will do regularly. Here are some suggestions...

1. Being in nature

Engage in outdoor activities like walking, running or hiking amidst nature. The fresh air and the calming influence of nature can provide a much-needed respite from the stresses of daily life.

2. Explore yoga or Tai Chi

Embrace gentle practices like yoga or Tai Chi, which blend movement with mindfulness. These ancient disciplines promote flexibility, balance, and inner peace, fostering a harmonious connection between body and mind.

Adaptogenic support:

Our endurance-enhancing blend, The Herbtender Perform & Recover, can help you train harder and adapt faster. Perfectly formulated with Cordyceps and Ginseng, it's a natural way to enhance performance, improve recovery, or give you an extra boost in day-to-day life.

Community

Human connection is a fundamental aspect of mental health and well-being. Building strong relationships and fostering a sense of belonging can provide invaluable support during challenging times. We're social creatures and research has consistently shown that maintaining strong social ties and a sense of belonging can lead to a longer lifespan!

For those looking to improve their social connections, we have some things for you to try, to get you better connected:

1. Social support networks

It’s worth investing time and effort in nurturing meaningful relationships with friends, family, or support groups. Lean on your social network for emotional support and companionship, knowing that you're not alone in your struggles. Join a group, club or activity that interests you and you’re likely to find like-minded people there.

2. Acts of kindness

Engage in acts of kindness and compassion towards others. Volunteering in the community, lending a listening ear, or simply offering a smile can foster a sense of interconnectedness and fulfilment, benefiting both the giver and receiver. Smiling is contagious!

In conclusion…

When it comes to mental and physical wellness, it’s best to take into account all the things that contribute to your health and well-being. This is called a holistic approach. Each pillar of wellness mentioned above is an essential component that contributes to achieving true balance in your life. If you're feeling out of balance, it could help to think of these pillars and see which areas need your attention.

Incorporating these tools into your daily life can lay the foundation for a robust mental health toolkit, empowering you to navigate life's challenges with grace and resilience. If you’d like to understand more about how herbs can help your mental health, feel free to get in touch with us, we’d be happy to support you.

If you need to talk right now

Whatever you're going through, there are people you can talk to at any time. You can:

• Call Samaritans on 116 123 (UK-wide)
• Text SHOUT to 85258 (UK-wide)
• Call A.L.L. on 0800 132 737 (Wales only)

These services are for anyone who's struggling. They won't judge you.

They're free, they're anonymous, and they're always open.

(Information taken from Mind, the mental health charity - www.mind.org.uk)