“1 in 4 women experiences an extended time of major depression in her life, and as many women are on an antidepressant, an anti-anxiety medication, or often both, not living their lives with joy and satisfaction we are meant to experience.” – Aviva Romm, MD
I have an intention to create more awareness and discussion around the topic of mental health, particularly depression and anxiety. Week after week, I work with women who struggle with bouts of depression and anxiety. Who have a lot of fear around talking about what that is like for them, out of being afraid of what people will think of them. My hope is that anyone struggling with anxiety, low mood and depression will feel less alone by this post. You are not alone. I have also struggled in the past. Whenever we are experiencing anxiety, low mood or depression, our body is trying to talk to us. It is a sign that something is out of alignment and out of balance. Whether it is a result of a disconnection from a past emotional or physical trauma, or a hormone imbalance due to chronic overwhelm and stress from our toxic culture, these emotions and feelings that arise in the body are signals that something needs to change.
Finding the right practitioners for what you are going through is an integral part in the healing process, especially when things feel incredibly overwhelming. Don’t be afraid to reach out and get assistance. It doesn’t mean you are weak if you need help. Inner work is actually very challenging and takes a lot of courage and strength. It is the exact opposite of weak. That is why I believe it is important to have a team of guides for support on the journey of going inward.
Find practitioners who you resonate with. In my experience, it is helpful to have someone that can guide you in a process of reconnection back to self and the body. Somatic (body-based) and shamanic therapies are my go-to for this. It is also helpful to have holistic practitioners that work on every level: mind, body and spirit.
The journey of healing the mind and the body takes a lot of commitment and inner responsibility; here are 10 tips that you can do on your own to boost your mental hygiene:
Getting in touch with nature as much as possible. Forest walks. Sitting in nature. Breathing deeply. Letting your bare feet feel the soil and the forest ground.
Making a list of things that fuel your soul. That light you up. If you can’t think of any. Think about what you were like as a child. What made you light up then? What made time not exist? Those are the things you should be doing more of to reconnect back to what your heart and soul really desires.
Every morning: set an intention for the day of how you would like to see the day go or how you want to show up that day.
Every night: while lying in bed before you go to sleep, think of 3 things you are grateful for from the day.
Getting curious about your emotions, without judgment. Noticing them when they come up. Noticing what is going on during that moment, how that feels in your body. Creating an awareness and mindfulness of your inner dialogue and just allowing yourself to feel.
Eating good quality whole foods, limiting your intake of alcohol, sugar and processed foods.
Exercising or at least moving your body, this will release feel-good chemicals and has many other benefits.
Practicing self-care. Doing one thing a day that fills your well up. One thing a day, just for the pleasure of it, just for you.
Laugh. Laughter is powerful medicine.
Remembering to breathe. Deeply. Feel your feet on the ground. Breathe in for a count of 5, hold your breath in for a count of 5 and breathe out for a count of 5. Repeat.
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