There’s no doubt this pandemic has been challenging, and I know that I am not alone in saying that there have been more lows than normal, as well as increased anxiety, and stress among other new and unsettling feelings. Whilst restrictions are lifting in Scotland and we are beginning to see a glimmer of normal life again (thank goodness), our day-to-day experiences are still limited and we may find our mood dipping more often than we would like. To help prevent this, I’ve made sure to really prioritise self-care; finding simple but effective mood-boosting rituals to implement into my day, helping to reframe my mind and live with as much contentment as possible.

Below I have listed a few of the things that help to lift my spirits when I am feeling a little low, and I need to shake things up. It’s been a lot to take in this past year, but small moments of intention really do make a difference, and I hope to carry these with me when we one day return to normal life.

• Mindfulness. Sometimes, articulated to be more complex than it needs to be, but truly all it is is being present and aware of the moment you are in. That can look like taking a few deep belly breaths to check in with yourself, observing the world around you on your daily walk, eating without hurry by consciously chewing your food without distraction, or sitting down to meditate for 10min. If you’d like to dip your toes into meditation, I recommend trying out the apps Calm or Headspace. I try and meditate for at least 10 min or so every morning before my yoga practice and it does wonders for my mood and how I move through the rest of the day.

• Spending time in nature at least once a day is non-negotiable for me. On days where everything seems a little over or perhaps underwhelming, I find getting out of the house to breathe in the fresh air is one of the best ways to clear my mind of any unnecessary noise. I am fortunate to have spent the last lockdown at my family home, in a wood, and so I was naturally surrounded by nature, however now that I am in the city, I am making a real effort to explore the local parks, hills, and visit the beach. Getting out when it is sunny is especially great as you can soak up a little vitamin D, which has been shown to have huge benefits on your mood, sleep, and immune system. If like me you live in a cooler climate or you always wear SPF, I’d highly recommend taking a vitamin D3 supplement – this one* is my favourite.

• Movement. Moving my body every single day, whether it’s a run, a cycle, a brisk walk, or some gentle stretches on my yoga mat*, is like medicine for me. It really lifts my mood like nothing else. I am very flexible with my workouts (pun not intended) and honestly, I don’t really consider them ‘workouts’ because they are more so just things I enjoy doing. I believe this is the key to keeping active. Somedays I have endless amounts of energy and can run for miles, and other days I just want to potter along on my bike or flow along to a gentle yoga class. It changes every day, but finding different types of movement that bring you joy and that you can easily incorporate into your routine, I promise will make all the difference to your wellbeing.

• Talking to a friend/loved one. Now that we can meet up outside or go for coffee, being able to talk things over with a friend or loved one always helps. Sometimes a worry or stress that I’ve been deliberating for a few days will turn into something much bigger than it needs to if I keep it into myself, instead of talking about it with someone who can listen with love. Remembering that you’re not alone and that we all need a shoulder to cry on from time to time is so important. However, I think it is also important to remember that your friends may be dealing with something you are unaware of, so be careful not to unload all of your stress onto them at once, without checking in with how they are doing first.
   

• Eating whole foods. When I feel a little bit down, I tend to gravitate towards more sweet and processed foods than usual. Foods that are high in refined sugar, flours, and additives, that are of course absolutely fine in moderation but if eaten too often send your blood sugar on a bit of a rollercoaster. This up and down spike in blood sugar has been linked to depression, mood swings, and anxiety disorders, see here for more information. Not to mention that they are highly addictive, always leaving you wanting more, getting you stuck in a vicious circle. Stripping my diet back to basics and focusing on predominantly whole food, plant-based ingredients has a huge impact on how I feel. Ensuring I have a balanced plate with lots of colourful veggies, complex carbohydrates, a source of protein and healthy fat, keeps my energy in check throughout the day and leaves me feeling nourished and happy from the inside out.

• Pre and Probiotics. This goes hand in hand with the last bullet point. Your gut is directly linked to your brain, and your gut bacteria play a huge role in the production of neurotransmitters or “happy hormones” such as serotonin and dopamine amongst others. One of the easiest ways to look after your gut is to increase your plant intake as they are rich in fibre/prebiotics that act as fuel for your good gut bacteria. Additionally eating fermented foods such as natural yoghurt, kombucha, kimchi, tempeh, miso and sauerkraut containing probiotics, can help to increase the good bacteria in your gut, supporting the production of those infamous ‘happy hormones’. Or you can supplement with a probiotic drink, my favourite is the Belgian chocolate drink from biomel.

• Journal. Write down how you are feeling. This will look different for everybody, but that is what is so great about journaling, you can do it however you like. I like to start my daily journal with 3 things that I am grateful and then continue by writing whatever feels right in that moment. I also keep a Bullet Journal, where I write down all my to-do lists, habits, notes even where the moon is (everything basically) as this helps me keep things organised and reduce stress.
   

• Creativity. Getting creative is such a fun pass time and the best part is you can do it in so many ways. My favourite ways to get creative are to on long walks and take photos of nature, create new yoga sequences with unusual transitions, cook a new recipe, attempt to paint (i’m not very good but working on it) or learn something brand new.

*affiliate links

I hope these tips help you even just a little bit, feel free to add your tips below in the comments. Sending you a big virtual hug!