STEPS TO YOUR WELLBEING (continued)
- RED – PURPOSE AND MEANING IN LIFE
If you have something to do, and the ability and wherewithal to do it then that can bring satisfaction and contentment to you. If you also feel that you have a contribution to make to society and a purpose to your life, then that is very beneficial to body and soul.
Viktor Frankl’s book ‘Man’s search for meaning’ speaks of the author’s horrific experiences in Auschwitz as a prisoner of war and testifies that having a purpose in life can sustain us and give us a reason to carry on.
Through helping the other prisoners, he found a reason and a purpose to live.
Dr. Mark Hyman says in his book ‘Young Forever’ –
“Those who have more meaning in their lives live longer.”
- ORANGE – HAPPINESS AND CONNECTION
We are social beings. Loneliness is not good for us and can affect us on many levels. This makes sense when we think about our ancestors – it was dangerous to be on your own, you needed your tribe around you to keep you safe.
But it can be difficult to make friends, especially as we get older, so being a member of a group or a club, whether it’s a reading group, a choir, a walking group, or a sports club is very beneficial.
Volunteering with other people is also a really good way of making friends and connections whilst also doing something for the good of others, which has been proven to lift our spirits.
Walking with a friend, especially in the morning is good for us for many reasons. You get the physical exercise; fresh air; companionship; and sunshine – in your eyes to help regulate our sleep pattern, and on your skin for production of Vitamin D.
- YELLOW – SUNSHINE AND TIME SPENT OUTSIDE
Going outside within an hour of getting up so that daylight enters in through the eyes will help us sleep and have natural regulation in the body, as the light photons regulate all our body clocks. Sleep is vital for good mental health.
Also, the sunlight on our skin creates Vitamin D in our bodies which is important for our immune system, and for our mental health too.
Sunshine can help many aspects of our health.
Here is an interesting article about the benefits of sunshine from the Happiful magazine. They also have an app which you can download to access all the articles and find a Counsellors directory too.
An enjoyable way of getting sunshine is by exercising outside –
How the sun can benefit your wellbeing (happiful.com)
Most of us are aware of the numerous physical benefits of exercise, but possibly not so aware that it can really help our mental health too. Just 10’ of walking can reduce anxiety by releasing dopamine and serotonin (natural feel-good hormones present in the body but that are also found in anti-depressant medications).
Benefits of exercise – NHS (www.nhs.uk)
Exercise for depression – NHS (www.nhs.uk)
One of the best exercises to ensure that we can still get up from the chair or bed when we’re older is strength training. But it’s important to learn how to lift weights safely, so enquire at your local surgery or gym for classes.
14 Benefits of Strength Training, Backed by Science (healthline.com)
- GREEN – DIET
We all know that a healthy diet is important for us, and we are aware of the need to eat fresh, natural whole foods whilst restricting our intake of processed foods. In addition, there is much emphasis now about gut health and why it’s so important for all aspects of our health.
Professor Tim Spector is an expert on gut health, and he has written numerous books e.g. ‘Spoon Fed’, and the more recent ‘Food for Life: The New Science of Eating Well’. He encourages us to eat 30 different plants a week to keep the gut biome healthy. These include nuts, seeds, spices, herbs, coffee, olive oil, dark chocolate, as well as fruit and vegetables.
Gut health affects our mental health and our sleep patterns as well as many other things. Here’s an interesting article from Psychology Today –
Gut Bacteria Can Influence Your Mood, Thoughts, and Brain | Psychology Today
- BLUE – WATER
Not drinking enough water can cause many physical symptoms but can also affect our mental health and cause low mood and anxiety.
The following quote is from the Water, drinks and hydration – NHS (www.nhs.uk) –
“The Eatwell Guide recommends that people should aim to drink 6 to 8 cups or glasses of fluid a day. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count.”
However, I must reiterate – please check with your GP before changing your diet and hydration, especially if you have an underlying condition like a kidney problem, in which case you may be on a restricted fluid intake.
There are many good books about this subject, but here is one of my favourites – ‘Your Body’s Many Cries for Water’ by Dr. F. Batmanghelidj.
And there are several articles online too – here’s one by Healthline –
Dehydration and Anxiety: Understanding the Connection (healthline.com)
On another note – cold water swimming has been proven to be beneficial for low mood and anxiety for many people, as well as for relieving painful joints. But apparently a minute or two in a cold shower each morning can have similar effects and provide some of the benefits by giving the body a micro stress. However, care must be taken to gradually get accustomed to the temperature of the water over a few weeks.
- INDIGO – SLEEP
I have often had periods of insomnia and know only too well what an effect this has on my mood, my concentration, my energy, and my health in general. So, these are some of the tips that I have found which help me. Very little caffeine – I’m sensitive to caffeine, so I restrict my intake of tea, coffee, and cocoa.
- An Epsom Salts bath before bed. The skin absorbs the magnesium which can help us sleep.
- Drinking enough water – to produce the hormone Vasopressin which helps sleep.
- A diet high in fibre.
- Not eating any later than 7.00pm
- Meditation or prayer to quieten the mind.
- No alcohol as it is a stimulant.
- Massage
- Grounding sheet or mat.
Obviously, before you change anything in your diet you should check with your GP.
This is an interesting article which discusses why sleep is so important for mental health –
Mental Health and Sleep | Sleep Foundation
- VIOLET – SPIRITUAL LIFE
Having a faith or a belief in something outside of ourselves can give us comfort and peace of mind. Whether that’s through orthodox religion, or by simply believing and trusting in a higher power will help us accept life and its’ challenges.
However, sometimes life can be especially difficult and if we have no peace of mind, then deciding to have counselling or therapy to come to terms with whatever is troubling us may be a step in the right direction.
Counselling can change lives. Talking with someone whose had training to help someone talk about their issues has been proven to be beneficial. Sharing our troubles and being accepted is a very powerful force, which can affect positive change.
Person centred counselling does what it says – which is concentrate on the individual, because we believe that the client is the one who knows what’s going on for them. They are the expert on themselves.
A trained counsellor will listen and support the client, without judgement, and help them explore their feelings and thoughts, and become aware of how they feel, and allow time for them to process those feelings.
The client is encouraged to decide for himself the changes they would like to make. This leads to better self-esteem and self-confidence, which will lead to better relationships with others as well as with themselves. All creating a more peaceful and purposeful life.
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