EMPOWERING TOOLS TO NAVIGATE ANXIETY AND LOW MOOD
By Katrina Sarpi, Naturopath at Intouch Health Co.
We all to a certain degree have and will experience a feeling of anxiousness and low mood.
Our ancient bodies are living in a modern wifi world with unclean fresh produce, in sedentary occupations and in a technological time where we are over stimulated by constant smart phone notifications. There is an endless supply of Instagram reels to watch and an exhaustive amount of online shopping and dating options that provides way too much choice than our brains can process. We stay organised, connect with loved ones and relax in front of the TV all on a screen. And while technology provides us much convenience and boy does it, we are indeed lucky to be living with such creature comforts it can however take a toll on our mental health. It alters expression of our feel-good hormones dopamine and serotonin, affects our natural circadian rhythm and keeps us ever present in sympathetic nervous system dominance i.e., “fight or flight”.
While it’s not about completely escaping this modern world (I don’t want to) it’s important to remember how easily we can access our connection to the healing power of nature when we need it most. We came from nature therefore nature can heal us.
Sunlight
Never underestimate the power of fresh air and sunlight to calm a tightly wound anxious body. The serotonin you absorb from the sun’s rays of light not only increases your mood but regulates your circadian rhythm as serotonin is the “precursor” to melatonin i.e., it prompts your body to make its own melatonin, and don’t we feel both physically and mentally well after a good night’s sleep!
Herbs
Think of the array of great organic herbal teas easily purchased both in our supermarkets and health food stores. Arrgghh too much choice again, I know but this time to our benefit. Also think of the herbs we cook with and eat for breakfast – yup did you know Oats are a herb that Naturopaths love to prescribe? Check out the benefits of herbs to support mental health.
Lavender is not only a very calming and sedative herb but also has anti-depressant qualities Chamomile is quite sedating and calming to a nervous gut
Saffron is an anti-depressant, supports adrenal function, is great for nervous exhaustion and a great antioxidant – what a rock star herb!
Ginger is also calming to a nervous gut
California poppy & Passionflower are sedating but also possess anti-anxiety qualities Rosemary is quite sedating and also excellent for memory
Oats are incredible for nourishing the nervous system after long term stress. It also has beautiful sedative qualities
Food to support mental wellness - Zinc and Vitamin B6
Zinc is required for so many functions in our body, one of them being to regulate our stress response, its food sources are oyster, crab, beef, turkey, cashews, yoghurt, milk and chickpeas.
Vitamin B6 produces calming brain chemicals (neurotransmitters) GABA and serotonin to calm the nervous system and improve mood. Food sources include wheat germ, beef liver, bananas, avocado, tuna, spinach, brown rice, cooked soybeans, potato skins, and brussels sprouts
Glimmers over triggers
Through evolution our brains have been hardwired to focus on the negative to keep prehistoric man safe. Today we no longer have the immediate dangers that historically threatened human beings; however, it requires some work to re wire our brains to focus on the positive. “Glimmers” is a new buzz word gaining attention at the moment to celebrate and focus on small daily moments that bring us joy. They are the opposite of triggers that are stimuli that evoke traumatic memories. By learning to shift our focus on glimmers we signal to our nervous system that we are safe.
Routine
Routine is a big one - it creates a positive structure to our day that makes us feel productive and reminds us of our capabilities. Conquering small day to day achievements are less overwhelming than big tasks when we’re feeling vulnerable. This productivity calms an excited nervous system and enhances mood.
Anxiety and mild depression can be a guiding light
Ever experienced anxiety and even mild depression in the company of a particular person or situation? Listen to this alarm bell. Sometimes when being guided by our body the messages need to come in loud and strong, otherwise we don’t hear them. Be aware that at times when our nervous system feels in overdrive with a tightly wound body accompanied by dark feelings this may be a personalised safety alarm to exit a situation that does not serve you.
Movement
Like it or not emotions are part of the human experience. It’s great to acknowledge them as they arise and when they feel overwhelming, ask them what they are trying to tell us. Once we have been still with them, I believe emotions are meant to move up and out of our body. This can involve movement of any kind. What is your favourite way to move? Is it walking, running, dancing to music that gives you goose bumps or is it more quiet in a deep stretch that opens a joint in your body that is usually closed? Whatever this looks like to you move anxious dark emotions out of your body once their purpose has been has served.
Connection to others
Often in a very anxious and depressed place we can feel physically fragile like we’d just like to wrap ourselves in cotton wool and curl up. While it’s important to be in an environment that makes us feel safe when feeling very vulnerable, the longer we stay in this introverted place the more fear grows in our mind. Stay connected to love ones (however that looks for you), humans need connection to survive and thrive.
Learning something new
In my empirical experience, learning something new has been powerful in enhancing mood. Get curious and excited about knowing something new that you didn’t before. This lays down new neural pathways and keeps us present and connected to reality, stepping outside of dark inner thoughts. Learning new skills increases confidence, courage and self-esteem and these empowering effects override anxiety and fear. It could be as simple an exercise as Sudoku or learning the easiest and most efficient way to chop an onion, thank you YouTube. Or perhaps you’ve always wanted to learn how to play poker or you feel your computer skills at work are falling behind new technology and it’s time to enrol in community computer classes. The good thing about technology (yes it has positives) it can teach us about places and cultures far far away that expands our life perspective outside of our inner dark world. Fun fact, did you know that Eskimos do experience some very short summer days and during this time they actually live in houses made of animal skin? Momentarily escape your inner thoughts for more productive use to learn something new!
And remember, always be kind to yourself, you are doing great!
If you’d like naturopathic guidance to enhance your mental health, please visit the Intouch Health Co’s website to book a consultation with me https://intouch.cliniko.com/bookings#service I’m here to help, Katrina x
If you’re needing urgent assistance, please contact
Lifeline Australia 13 11 14
Kids Helpline 1800 551 800
NSW Mental Health Line 1800 011 511