August 2020

Feeling demotivated? Lacking enthusiasm for life? Missing your usual spark? An imbalance in your neurotransmitters may be to blame. What are neurotransmitters? Neurotransmitters are chemicals that keep our brains functioning. There are plenty of them, but four in particular directly relate to your mental wellbeing: Serotonin stabilises your mood and makes you feel confident. Oxytocin helps you feel connected to other people and generates self-trust. Endorphins are usually associated with exercise, but this feel-good chemical is all about reducing pain and stabilising your immune system. And Dopamine is all about reward and pleasure, allowing you to stay motivated and positive. Fortunately, you do not necessarily need medication, or a specialist, to help restore balance in your neurotransmitters. Here are a few simple ways to change the chemistry in your brain and regain control over your wellbeing – all it takes is a good dose of self-care. 1. Set small, achievable goals. There is only one thing more satisfying than crossing off an item on your to-do list – the reward you give yourself for achieving what you set out to do. Give yourself a task or two that supports your mental and physical health. It could be a reflective task, like writing in a journal or practising meditation. Or a physical activity, like exercise. Or something more practical, like cleaning out some clothes you don’t wear anymore from your wardrobe. Whatever goal or task you set, ensure there is some reward attached. This might be as simple as rewarding yourself with some ‘me time’ or it could be something more tangible, like a square or a choc chip cookie (or two!) when you have your afternoon coffee or tea – just something that brings you joy. Don’t underestimate that even a relaxing hot bath or indulging in your favourite meal can both be great rewards that give your brain its dopamine fix. 2. Exercise Gyms are off limits for now, but don’t let that discourage you from looking after your physical health. Cycling, running, walking (bonus points for walking somewhere in nature if this complies with current COVID-19 regulations of you being within 5kms of your home), yoga or even a backyard HIIT workout all offer an immediate rush of serotonin and dopamine. We also know music boosts neurotransmitters, so why not put on your favourite song and have a dance in your lounge room? Exercising regularly is a great long-term strategy because it helps stabilise mood and provides consistency of wellbeing. 3. Connect with loved ones With social distancing requirements, hugging is out for many of us right now, as is seeing friends and family, but don’t let isolation disconnect you from your loved ones. Connecting with others releases oxytocin, giving you that wonderful warm and fuzzy feeling. To receive this neurotransmitter, you need to give something to someone. So, pay a loved-one a compliment – let them know how much you mean to them. Show your friends and family you are thinking of them during these tough times – send a care package, a card or even a letter. And don’t forget your pets! Giving your furry family members  some love and attention is good for them but also gives you an oxytocin boost. 4. Laugh out loud With brain chemistry, laughter is the best medicine. Laughter jiggles your brain to let the endorphins flow, so find an activity that makes you smile. Put on your comfiest clothes, lay on the sofa and watch something funny: A light-hearted rom com, some stand-up or embarrassing home videos. If you are after something more active, try a board game with your family or housemates. And if you live alone, do it through Zoom or Houseparty or another app. Dark chocolate also triggers endorphins, so keep a block handy, just in case… 5. Regular sleep A terrible night’s sleep can throw you off course for the day, and an irregular sleep pattern will throw your brain chemistry out of whack. If you are no longer working or have a disrupted schedule because of isolation, it is likely your sleep pattern has changed. But like consistent exercise, regular sleep regulates your dopamine levels, which keeps you on top of your mental health. Try as much as possible to go to bed and wake up at the same time every day. When you sleep regularly, much else will fall into place, which means your day-to-day won’t feel like a chore. 6. Diet “You are what you eat” absolutely means something when it comes to mental health. As much as it is tempting to indulge daily in foods high in sugar and fat or turn to alcohol because these ‘indulgences’ give you a short-term high, long-term they actually make you feel low. Why? Because they feed the wrong bacteria in your gut, with recent research showing that gut bacterial imbalance is linked with depression. So, what can you do? I recommend following a Mediterranean Diet. Studies have shown the food combinations in this diet help shift the gut microbiome into a healthy range, which in turn improves your mood. But wait, there is more. There are certain foods which help you to naturally raise your feel-good hormones. Foods rich in amino acid and serotonin precursor tryptophan – such as pumpkin seeds, sesame seeds, soybeans, lentils, cheese and salmon – help increase serotonin levels. Feel free to contact me if you’d like to learn more about how to support your mood.

Anger. Frustration. Hopelessness. These are common emotions many of us feel at present, and understandably so. You’ve been staying home, wearing a mask and practicing social distancing, but not everyone is following the rules. Even though we have entered a new stage of lockdown with tighter restrictions, infection rates aren’t dropping like the first time around. You continue to do your best, though a feeling of powerlessness persists. Negative emotions take hold, and it seems like there is no way out. This is an emotional battle difficult to win. So, what can you do? Focus on what you can control It is easy to get caught up in the negative details of life, particularly at times like now. Why? Because our brains crave certainty. And when that hunger for certainty isn’t fed, it can create panic and confusion, which creates a banquet of negative emotions that may end up consuming you and even hurting you on some level. When you get caught up in your own circle of concern, you allow those negative emotions or thoughts to control you. Your mind goes into overdrive. Suddenly, you feel you have little control over anything, preventing you from thinking rationally. But when you shift your perspective and pay attention to what you can control, you will see these negative emotions fade away. And you will find yourself with a more positive and proactive mindset. Do you have total control, some control or no control at all? Note your concerns: Are you angry at the people who are behaving irresponsibly? Are you worried about the state of the economy? Are you concerned life might never go back to normal? These concerns are all genuine – and valid – but they lie outside your circle of control. You cannot control whether your partner keeps their job. You cannot control people who test positive yet continue going to work. And you cannot control people who ignore social distancing guidelines. You may, however, have a degree of influence over some of your concerns. Your physical health is a good example. You can make healthy decisions, but not have total control over the state of your body’s health. Similarly, you may be able to persuade someone to wear a mask or practice social distancing, but you are not responsible for their behaviour. What can you control? You can control your own behaviour, thoughts and feelings. This may sound like an obvious answer but is sometimes easier said than done when you are consumed with negative emotions. So, instead of feeling outside influences determine your life, accept that you have no bearing over these influences and adopt an internal focus of control. Believe that you are responsible for the outcomes in your life. Here are some questions to ask yourself about things you can control: Are you connecting with friends? Are you sleeping regularly? Do you have a daily work or personal routine that helps you achieve your goals? Can you adjust your diet to nourish your body and mind? Have you been exercising or practising meditation to manage negative thoughts and feelings? Stay focused and start seeing results When you are upset, all you see is the negative. You will be like a dog chasing its tail – getting upset at others and feeling helpless about it in a repetitive loop. But when you look at the positive and controllable aspects of your life, you will notice things start getting better. If you are struggling to overcome negative emotions, remember you are not alone. And we’re here to help. To assist you through these challenging circumstances, we are offering a free 30-minute exploration session. This session will help you identify your sources of stress and establish a launching pad for you to improve your mental health. Book your free exploration session now