Maintaining your mental health

Often, we don’t realise that our mental health is in peril. Your mental health can be affected by daily or chronic stress, accumulated traumas like violence, abuse, financial difficulties, work challenges, relationship issues, illness, family strife as well as simply the general demands of life etc.

Signs that you need to look after your wellbeing: 

• Feeling exhausted and low on energy no matter how much sleep you get. 
• Feeling irritable and aggravated most of the time.
• Insomnia, or interrupted sleep or lack of quality sleep
• Feeling depressed, sad, or low mood.
• Anxious and hypervigilant.
• Weight gain or loss.
• Loss of or increase in appetite.
• Excessive drinking, gambling, smoking etc.
• Low or no libido.
• High or low blood pressure.
• Chronic illness or infections.
• Being diagnosed with a disease.
• Feeling overwhelmed most of the time.
• Lack of leisure, time to yourself or self-care.
• Weakening of friendships and relationships.
• Feeling disassociated- not present in your own life.
• Loss of motivation/ purpose/ joy/pleasure.
• Foggy thinking and memory loss.

Breathing for wellbeing: 

• Learn to breathe. When you’re stressed, your breathing become shallow and fast signaling to your body and brain that you are in survival mode. The autonomic nervous system comprises of the sympathetic (fight-or-flight) and parasympathetic (rest-and-digest). Breathwork can help shift activity from the stress-inducing sympathetic to the relaxing parasympathetic system.
• The 4-2-8 breathing technique, is a powerful tool for regulating the autonomic nervous system, aiding in stress reduction and promoting relaxation.
• Breathwork can improve Heart Rate Variability (HRV), a key marker of autonomic nervous system health, leading to better stress management capabilities.
• Regular practice of the 4-2-8 breathing technique can be easily incorporated into daily routines, like starting the day, taking a mini-break during work, or when preparing for sleep. Consistency is crucial for stress reduction and improving overall wellbeing.

How to do it: 

1. Find a comfortable place to sit or lie down.
2. Close your eyes and take a moment to simply notice your breath.
3. Inhale deeply through your nose for a count of 4.
4. Hold your breath for a count of 2.
5. Exhale slowly through your mouth for a count of 8.
6. Repeat this cycle for a few minutes.

In performing this breathing exercise, you’re tapping into your autonomic nervous system, encouraging it to shift from the stress-inducing sympathetic response to the relaxing parasympathetic mode. It’s not only a fantastic way to improve your mental fitness, but it also supports overall nervous system health, and it can aid in building adaptive capacity.

More top tips: 

• Eat a nourishing diet.
• Exercise/ move
• Supplement with supportive natural products like Calmettes. 

*Written by an independent source.

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