Ms. Bridges is the creator of Aging Wellness, a website that aims to provide health and wellness resources for aging seniors. She’s a breast cancer survivor. She challenges herself to live life to the fullest and inspire others to do so as well.
Improving your mental health can be challenging, especially when traditional methods such as therapy and medicine fall short. But there are also many unconventional mental health strategies that you may have overlooked! These outside-the-box approaches can be very effective at boosting mental well-being. Let’s explore 10 ideas and activities to give your mental health a boost!
Give Back to Your Community
Starting a local nonprofit is a great way to give back to your community and enrich your life with purpose and fulfillment. By registering as a nonprofit, you’ll be able to apply for grants and public funding. Be prepared to create bylaws that will govern how your nonprofit will operate. These bylaws will ensure your nonprofit remains effective at meeting your goals so you can feel good about the impact you’re making.
Plant a Garden
Gardening can be a therapeutic and meditative activity that promotes mindfulness and reduces stress. Growing your own fruits and vegetables can also provide a sense of accomplishment and contribute to a healthy diet! Before planting a garden, consult online resources such as Home Garden Hero for gardening advice from experts.
Photo by Karolina Grabowska
Practice Good Sleep Hygiene
Sleep is essential for good mental health, and practicing good sleep hygiene can improve the quality and quantity of your sleep. Good sleep hygiene includes activities like sticking to a regular sleep schedule, avoiding caffeine and alcohol before bed, and creating a relaxing bedroom environment.
Join a Laughter Yoga Class
Laughter yoga combines deep breathing, gentle yoga stretches, and laughter exercises to promote relaxation, reduce stress, and elicit feelings of happiness. According to Healthline, laughter yoga can also increase social connectedness and strengthen relationships! Joining a laughter yoga class is a fun and unique way to improve your mental health.
Photo by Monstera
Experiment with Sensory Therapy
Sensory therapy involves using different sensory stimuli to promote relaxation and reduce stress. These stimuli may include aromatherapy, sound therapy, or tactile stimulation. Experiment with different sensory therapy techniques at home to find what works best for you.
Do Some Coloring
Coloring has been shown to reduce stress and anxiety by promoting mindfulness and relaxation. Coloring is a great way to exercise focus, attention to detail, creativity, decision-making, and a range of other cognitive skills. You can find adult coloring books in a range of styles and themes to fit any artistic interest.
Photo by Jul Chi
Commit to a Digital Detox
According to Happify, taking regular breaks from technology can go a long way toward reducing stress and improving your ability to focus. Commit to a daily or weekly digital detox by setting aside time to unplug and engage in activities offline. For example, you might use this time to read, spend time with nature, or connect with friends.
Take a Guided Therapy Hike
Combining therapy with hiking or walking in nature is a great way to enjoy the whole-body benefits of exercise while chatting with a therapist about your mental health concerns. Hiking therapy can help you work through issues in a supportive and natural setting and may help you feel more comfortable about opening up.
Photo by Noel Ross
Try a Sensory Deprivation Experience
Sensory deprivation involves removing external stimuli to promote relaxation and reduce stress. This can include floating in a sensory deprivation tank, which is an isolated, soundproof, dark tank filled with saltwater that suspends your body in a weightless environment. Many people find sensory deprivation experiences to promote relaxation and mindfulness.
Schedule Solitary Time
Alone time is essential for self-reflection and stress reduction. Try to schedule at least 30 minutes of alone time every day and use this time to recharge and do something you enjoy. Don’t feel like you have to be productive during your solitary time. Just relish the sweet silence for a while!
Photo by Thought Catalog
If you want to improve your mental health, look beyond traditional, well-known strategies. Try incorporating a few unique mental health activities into your routine, such as planting a garden or starting a local nonprofit company, to enjoy a more comprehensive approach to wellness.
What helps you to boost your mental health and well-being? Share them in the comments below!
WEBSITE DISCLAIMER
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
E.g., 1 a.m. to 2 a.m. is the time our liver is functioning at its highest;
If we’re staying up until 2 a.m., our liver is not getting the support needed to detox the things in our body which can cause inflammation, our immune system to not function at its best, and/or poor bowel movements
In Western culture, we recognize the natural cortisol curve
Should be highest first thing in the morning and tapers off mid-day (groggy feeling we experience)
Can shift with your body, such as if you work nights
Ideally, you should be asleep by 11 p.m. and wake around 7 a.m. (at least 8 hours; can be adjusted depending on your schedule)
Why?
Detox support
Works with our natural cortisol curve
How to Practice Good Sleep Hygiene
Nighttime routines are essential to prepare for bed
Putting phone away 1 hour before bed
Turning off notifications while sleeping
Sleep with phone outside room
Quality is just as important as quantity
Have room as dark as possible (e.g., eye mask, blackout curtains)
Try white noise or ear plugs
Avoid alcohol close to bed so body can digest it before you sleep
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
With the stress of the holiday season mostly behind us, I figured what better time than now to repost this article that I wrote during the height of the 2020 global pandemic, when the whole world was under a great deal of stress. With the new year approaching, my hope is that this article might be helpful to readers with understanding how to navigate through times of stress.
Originally published July 2020
I never for a second thought I’d be writing about the days I struggled through during lockdown, with all that I know about the human brain, body, its response to stress and stress management. But, here I am and here you are reading this.
A little over a year ago, I came across The MEHRIT Centre, an organization focused on grounding learning and living in self-regulation. I completed two courses with them and I share many of their resources throughout the self-regulation sections of this website. One of their many useful resources is the Thayer-Matrix. I discovered the Thayer-Matrix last year (2019), but it wasn’t until recently when I revisited its connection to motivation.
Being in Lockdown
Around mid-May 2020, as I was nearing the end of the school year, there were days when my motivation was so low that I found myself mentally checking out from online teaching. I had missed being in the classroom and with my students. Prior to school closures in March 2020, I was spending many hours at school each day, so working from home was quite the adjustment for me. As the school year progressed through online learning, I struggled with transitioning into a new routine and there were days when I didn’t even feel like getting out of bed.
Now let me explain what the Thayer-Matrix is.
The Thayer-Matrix
The Thayer-Matrix was created by Robert E. Thayer, an American psychologist known for his work on the connection between mood, energy, tension and stress which is reflected in his energy/tension (Thayer-Matrix) model (see image below).
(The information and examples provided below are entirely my interpretation of how I’ve applied this model to my own experience, what I’ve learned, and how I understand it.)
High-Energy/Low-Tension (HE/LT)
When our energy is high and tension (i.e., stress) is low, we are in a High-Energy/Low-Tension state. In this state we might tend to feel:
Well-rested and energized
Calm and relaxed
Ready to start the day ahead
An example of this state might be waking up on a day-off, or while on vacation, feeling well-rested (high-energy) and ready to ease into an open-ended kind of day (low-tension).
High-Energy/High-Tension (HE/HT)
When our energy and tension are both high, we are in a High-Energy/High-Tension state. In this state we might tend to feel:
Motivated with complete concentration and focus
Able to remain at a task for longer and with the most effort
Positive and productive
An example of this state might be waking up feeling well-rested (high-energy) and motivated to tackle a busy day ahead (high-tension).
Low-Energy/Low-Tension (LE/LT)
When our energy and tension are both low, we are in a Low-Energy/Low-Tension state. In this state we might tend to feel:
Tired, especially towards the end of a long and busy day
Ready to wind down and relax
Prepared to sleep and replenish our energy
An example of this state might be arriving home, tired from a busy and productive day (low-energy), and ready to ease into the night with a hot cup of tea (low-tension).
Low-Energy/High-Tension (LE/HT)
When our energy is low and tension is high, we are in a Low-Energy/High-Tension state. In this state we might tend to feel:
Drained and exhausted
The least motivated (i.e., listless)
Stressed, possibly with lots still to do or on your mind
This was how I was feeling on my lowest day. Super drained with little to no motivation (low-energy), but with a lot on my plate (high-tension). These were the days where I struggled with getting out of bed, starting my workday or working towards getting things done.
Moving Through the Thayer-Matrix
Naturally, we should be moving through each of these states and not get stuck in any one of them for long periods of time. If stuck in a HE/HT state, this is likely being sustained through stimulators such as caffeine or energy boosters, and the natural production of adrenaline that works to keep you at a high-energy state to deal with high-tension. However, high-tension naturally drains our energy reserves. When we aren’t restoring enough through natural and essential sources of energy, such as through a restful sleep, eating healthy foods, and engaging in sustainable routines and practices, we may tend to seek alternative (and often maladaptive) ways to do so, especially at times when we really need to, or simply to cope. From what I learned in my course, being chronically stuck in a LE/HT state can lead to mood disorders. Having a support system and stress awareness and management practices are essential. While staying in a HE/LT state might seem nice to some, that is just not how life flows. Stressors from all around and inside us is what keeps us going, and when effectively managed, thriving. Lastly, we also don’t want to get stuck in a LE/LT state, becoming passive and listless. Humans (as well as animals) have a seeking system that exists in the brain and drives us to meet a need, craving, goal, desire and ultimately, to survive1.
Now, here’s how I was able to get through some of my lowest days in lockdown.
Moving from a LE/HT to a HE/HT State
Leading an online learning session with my students
First to begin, I needed to be aware of when I was in a low-energy/high-tension (LE/HT) state and what that felt like for me. I knew I had low energy because I felt physically, emotionally and mentally drained, listless, and a lack of motivation or desire to do anything. At the beginning of lockdown, a telltale sign of this was when I started losing track of the days. I woke up one morning thinking it was Sunday, when in fact, it was Thursday. I eventually realized this was happening because I wasn’t getting outside and in the sun. The sun sends signals/cues to regulate our circadian rhythm which is our internal sleep-wake 24-hour body clock. It also gives us energy, makes us feel good, and increases serotonin, a neurotransmitter in our body that is responsible for mood, well-being and feelings of happiness. BINGO! So, I knew I needed to get outside more, or as much as I possibly could, considering the circumstances. In addition, the sun is our ultimate source of energy and if we could eat it, we probably would! Instead, we must settle for eating the foods that absorb the sun’s energy for us (to learn more, google: “high vibration foods”). As I think back to it now, that seemed so obvious, right? But at that point in time, it actually wasn’t as clear cut, and I guess that came with adjusting and transitioning to being at home, rather than at school, teaching and preoccupied for most of the day. While I was getting enough sleep, I wasn’t waking up feeling energized and refreshed. (I highly recommend this podcast episode: How to Sleep Well). Having been physically active my whole life, my body wasn’t used to not moving around as much. Because I wasn’t moving around as much as I had been (I was working with toddlers), I wasn’t exerting as much energy, nor was I able to reach a high-energy state. As a result, I knew I needed to resume more physical activity which had always been an energy booster for me. I recognized I was in a high-tension state because of the stressors that were affecting me. Not being able to leave the house as much, see my friends or go out. The list can go on. I was looking at a screen way more and for longer periods at a time for online learning, meetings, program planning, corresponding with colleagues, attending webinars, social media, etc. Because my eyes were feeling strained near the end of the day, I knew I needed to be as mindful as possible of my screen time. I couldn’t change the fact that I still needed to work, be online and in front of a screen, but what I could change was my energy state to match it. Therefore, once I started getting outside (while taking the necessary precautions), working out at home and managing my screen time better, I was able to move myself from a low-energy to a high-energy state in order to meet the demands of my high-tension work week.
Moving from a HE/HT to a LE/LT State
As soon as I was able to balance my energy and tension to a HE/HT state, I began feeling motivated, greater concentration, was able to remain working for longer and with more effort, and overall, I felt good, productive and accomplished. By the end of my workday, my meetings and online learning were done for the day. This is where I transitioned from the high-tension state I was in throughout the day into a low-tension state. By the end of a busy day, our body naturally transitions into a low-energy state, depending on the amount of energy that was exerted, and the tension experienced throughout the day. When the things that are a source of high-tension (i.e., stressors) in your life are recognized, managed and reduced, you can begin to move into a low-tension state. Although this may not always be the case, ideally, LE/LT is where you want to be at the end of the day and it’s all a matter of finding what works for you to maneuver your way in, out and through these states, while knowing your stress load capacity. Some people can cope with and under more stress than others. It’s important to note that children experience and transition through these states as well, but their capacity to deal with stress is much lower than adults. Therefore, supporting them with navigating through these states is very important.
Strategies for Moving through Energy & Tension States
Become aware of what your mind and body feel like in each state of energy and tension. For example:
High-Energy:
Energized (e.g., during or after a workout)
Feeling well-rested and healthy
Having positive feelings (e.g., when laughing or talking with others)
Feeling motivated
Having complete concentration and focus
High-Tension:
Having lots to do
A busy day ahead (e.g., a heavy workload, working on tasks)
Feeling stressed or overwhelmed (see: Stress & Stressors to identify the source of your tension)
Low-Energy:
Feeling tired and exhausted
Lack of motivation
Feeling sick (when we are sick, our body naturally produces chemicals that make us sleepy)
Drained from high-tension
Low-Tension:
Feeling calm, relaxed, at ease
Having stress management strategies in place (e.g., meditation, yoga, deep breathing, prayer, listening to music)
Relying on a positive support system, such as family, friends, community and/or professionals
Maintaining effective routines and practices
Know what personal strategies work to move you to the state you want or need to be in:
Getting into a High-Energy state:
Getting good sleep: amount, quality, timing, state of mind (these are mentioned in the podcast)
Eating healthy and nutritious (high vibration) foods and drinking lots of water
We usually don’t choose to enter this state. Our body naturally enters high-tension states because of the stressors that exist within (e.g., hunger) and around us (e.g., morning traffic). Stressors affect each of us differently, so it’s important to know which ones have the most impact on you. For example, feeling too hot, feeling sick, excessive screen time, watching the news, changes in routine (see: Stress & Stressors).
Entering a Low-Energy state:
Again, we don’t choose to enter this state. Our body naturally enters low-energy states as we exert energy and experience stress, which is what drains our energy reserve throughout our day. However, we can settle into this state at the end of a long day with an evening routine that might consist of low-tension practices such as reading a book, drinking a cup of tea, praying/spiritual practices, expressing gratitude in writing, meditating, taking a bath, or doing bedtime yoga.
Getting into a Low-Tension state:
This requires recognizing your stressors, reducing and/or managing them. Engaging in self-care and low-tension practices is also important here. This isn’t always easy, but with time and support, you can develop these practices and habits. For example, I know that too much time in front of a screen strains my eyes so I balance and manage my screen time by taking breaks from it, adjusting display settings, and shutting my devices down at the end of the day and long before bed.
Build and maintain a routine:
Humans like routine; however, the pandemic disrupted what our normal routines used to be. People lost jobs or had to shift to working from home. When our schedules are different than we are used to, we may be doing less (or more) than we had been before. Develop a morning and an evening routine to move yourself through the energy and tension states you want or need to be in to be productive, make the most, and meet the demands of your day.
Engage in movement and physical activity:
Our bodies are designed to recover from energy exertion through our parasympathetic system. When we don’t move, our body doesn’t know what to do with the extra energy and this can impact sleep. Go walking, running, bike riding, to the gym, do gardening, spend some time out in nature, sweat and burn energy whenever and however you can.
Don’t be so hard on yourself:
We are human and we do the best we can in each moment. Remember that the human body consists of a nervous system that responds to stress. What’s most important is understanding this and how to manage it. A great place to start is by learning about self-regulation (see: What is Self-Regulation?) and reframe your understanding about how your body naturally responds when under different types of stress. You can then start to identify what are sources of high-tension (stressors) for you and develop personal stress management strategies that help you navigate through energy and tension states. Realize when things are beyond your control and when needed, seek professional support and connect with people you can talk to and that you trust.
I hope that this article was helpful or useful to you in some way or another. Please feel free to share it with others. Wishing you the very best for 2023. 💞
Reference: 1Shanker, Stuart. Reframed: Self-Reg for a Just Society. University of Toronto Press, 2020.
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WEBSITE DISCLAIMER
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
Presented by Rhiannon Lytle, RHN with Organika (source)
Photo by Needpix
Gut Microbiome
Gut: everything from the mouth to rectum
Microbiome: bacteria, viruses that live on and in the body
Everything has a microbiome (even the skin)
Gut microbiome is like a “little rainforest” in your body that is made up of cells and organisms
Everything works in conjunction (you need good and bad; problems can arise when off balance)
Medication or illness can disrupt microbiome and cause an imbalance
Dysbiosis
An imbalance of too much bad or not enough good organisms composed in the gut
Candida (yeast overgrowth)
Small Intestinal Bacterial Overgrowth (SIBO)
Irritable Bowel Syndrome/Disease (IBS/IBD)
Indicators: uncontrollable sugar cravings, bloating after meals, constipation
Leaky Gut
Formally known as Intestinal Permeability
Our intestinal wall has small gaps (called tight junctions) to let water and nutrients that our body needs daily to pass through
Due to inflammatory factors (e.g., foods, medication, illness), small gaps can grow larger in the lining of our gut, allowing toxins and undigested food particles through
Gut Disruptors
Refined sugar intake
Processed foods, white sugar; can lead to candida (yeast overgrowth)
Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)
Advil
Excessive alcohol
Depletes good bacteria
Nutrient deficiencies
Vitamin A, E, Zinc
Inflammation
Leaky gut causing irritation/dysbiosis
Stress
Causes hormone imbalances
Antibiotics
Pulls out good gut bacteria
Taking probiotics after or alongside antibiotics helps create good bacteria
Certain medication
Gut-Brain Connection
Photo by Pixabay
There are 500 million neurons in our gut that connect to our brain
The gut (also referred to as our “second brain”) communicates with our actual brain through our nervous system, hormones and immune system
Is also known as our “gut-brain axis”
The vagus nerve is a major nerve connecting our gut and brain
Critical for digestion, heart rate, blood, sleep
Important to rest and digestion; slowing down breathing supports digestion and nutrient absorption (engages stomach acid preparing us to eat)
Our gut is a hub for neurotransmitter production of:
Serotonin: the happy hormone
Impacts our mood and how we digest food
Gamma-Aminobutyric Acid (GABA): controls fear and anxiety
How we feel impacts gut; gut can impact how we feel
Gut-Immunity Connection
Gut consists of 70% of the cells that make up our immune system
Intestinal lining is our first line of defense in our immune health
If our lining isn’t working optimally, our immune system may jump in to support
Poor gut health can lead to increased inflammation
Foods to Consume 👍
Photo of kimchi by makafood
Foods to reduce inflammation:
Fatty fish
Leafy greens
Nuts
Foods high in probiotics:
Sauerkraut
Kimchi
Kombucha
Kefir
Tempeh
Foods high in fibre:
Fruits & vegetables
Oats
Quinoa
Beans
Foods that increase neurotransmitters:
Tryptophan (an amino acid that is important for the production of serotonin)-rich foods like poultry, eggs, spinach, seeds
GABA-increasing foods like bone broth, whole grains, fermented foods, oolong tea
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
“When you put your needs last, you’re like a plant without water that’s worried about providing enough shade for others.”
– Alexis Jones (activist and motivational speaker)
I’m sure we’ve all heard these words before: “You can’t pour from an empty cup”. In other words, if you aren’t taking good care of yourself, you can’t effectively take care of others. It’s so important that you find the time for self-care and attention.
Here are 7 ways you can practice self-care:
Stay Nourished 🥗
They say you are what you eat. Care for your body by fueling it with healthy and nourishing meals and snacks. Be mindful of certain foods that don’t make you feel good and consider eliminating them from your diet. Especially during warmer weather, remember to stay hydrated by drinking lots of water throughout the day and everyday.
This is not only about how many hours of sleep you get, but also about the quality of your sleep. You work hard throughout the day, so take the time needed to restore. While it’s ideal to get at least 7-9 hours of sleep, make sure you feel comfortable while you are and that you’re waking up feeling well-rested.
Physical activity is great for your body and mind. Your brain releases endorphins, a feel-good brain chemical that helps to reduce stress. You deserve to feel good! Plus, it boosts your energy, immune system and improves sleep. So, strap on your running shoes. A nice 30-minute walk is all it takes.
Connect with Others 📞
Whether it’s a family member, friend or colleague, connect and spend time with people you know and trust. Know when to ask for help when you need it. That is a form of self-care.
Take a Pause ⏸
Stop, slow down, and make time for pause. Listen to calming music, journal, pray, meditate, go for a walk in nature, take a few deep breaths or stretch. Taking a pause is a great way to pace yourself and reset.
Never be so hard on yourself! Embrace yourself fully – all your mistakes and accomplishments. We are human after all. Know that you are doing the best you can. Try this: Look in the mirror and say something kind to yourself each day.
Stay Committed 📆
Build a self-care routine and try your very best to stay committed to it. Without a doubt, the demands of life can be stressful. Now more than ever, remember to first fill up your own cup. Find what feels good to you, stick to it, and keep going!
What are other ways you practice self-care? Share them in the comments section! 👇
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WEBSITE DISCLAIMER
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
“No matter what you eat, how much you exercise, how skinny or young or wise you are, none of it matters if you’re not breathing properly. There is nothing more essential to our health and well-being than breathing: take air in, let it out, repeat 25,000 times a day. Yet, as a species, humans have lost the ability to breathe correctly, with grave consequences.”
– James Nestor, Breath: The New Science of a Lost Art
How to Breathe! To Activate the Calm Response in Your Body is a video presentation by Melissa Holland Mansika. Melissa is a stay-at-home mom, homeschool teacher and career and life transition specialist from Boulder, Colorado. She has a background in teaching graduate psychology students career counselling, life transitions and positive psychology. It is a pleasure to learn from and alongside her as one of my peers in the Self-Reg Facilitator’s Program course!
As a result of her curiosity on the breath and breathing, she created and shared this video presentation about a way of breathing that can activate the calm response in the body. Upon request, after watching her presentation, Melissa kindly gave me permission to share it. In this video, she shares traps and tips of breathing, the anatomy of the breath, and the difference between nasal and mouth breathing. Thank you, Melissa, for expanding my understanding on the breath and breathing, and for allowing your knowledge on this topic to be shared with others!
“Taking some time to learn about the complexity of the breath in the human body, can result in greatly reduced hidden stressors.”
– Melissa Holland Mansika
For Career and Life Transition Coaching, connect with Melissa Holland Mansika by visiting her WayFinders website.
How to Breathe! To Activate the Calm Response in Your Body by Melissa Holland Mansika
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
“All plants containadaptogenic/tonic compounds, because plants have to contend with a good deal of stress themselves.”
– James Duke
What are Adaptogens?
Photo by Pixabay
Adaptogens have been around for thousands of years and have traditionally been used in Indian and Chinese medicine. They are a type of herb and mushroom that helps the body adapt to stress. Hence their name, adaptogens! They adapt according to what the body needs; whether that be mental (e.g., increased memory and focus), physical (e.g., energy boost) or emotional (e.g., anxiety relief). Adaptogens won’t take away stress, but help to regulate the body’s stress response system (adrenal glands) and bring it back into balance (homeostasis). They can be found in various forms such as powders, capsules, tinctures (herbal extracts), or in drinks and teas. Adaptogens can be a healthy alternative to prescribed medication and stimulants such as caffeine and sugar. Although their benefits can vary, (as with any supplement), they are most effective when taken over a period of time. They work best not in isolation, but as part of a holistic lifestyle that should include a healthy diet, sleep, exercise and personalized wellness practices. While research has shown how adaptogens can be used to prevent and treat various ailments, I can only speak to my personal experience using them.
My Experience with Adaptogens
It wasn’t until I was introduced to adaptogens through Organika’s webinars (see: Your Hormones: Finding Balance for the Modern-Day Woman or Your Mental Health Matters: Extra Brain-Love During Times of Stress) that I gained a greater interest and understanding of them. These webinars almost always mentioned adaptogens, recipes that include the use of them, and their many benefits. After learning so much, I decided to try out one of their many adaptogen powders. The first one I decided to try was their Organic Chaga Mushroom Calm Powder. That, along with a few of my other favourite Organika products made it to My Wellness Kit! While I was only using this powder on and off shortly after I had purchased it, I started taking it more frequently over the past couple of months since being back to work. I would add roughly one teaspoon of it alongside SMOOV’s euphoric blend (which contains maca, an adaptogen that has hormone-balancing benefits; see below) when I made my oatmeal in the morning. Other times, I mixed it in with my tea or a smoothie. With consistent use, I have been experiencing its benefits. I have found that I’m able to remain quite relaxed throughout a very busy and stressful day, and that it has significantly helped to alleviate menstrual symptoms I have dealt with for many years. Since finishing the chaga mushroom powder, I decided to try Organika’s Organic Ashwagandha Mood Powder. The first two recipes I tried was Moon Milk and Chia & Ashwagandha Overnight Oats (see below). I highly recommend both powders and recipes!
Commonly Used Adaptogens & Their Benefits
Ashwagandha Photo by Google Images
Ashwagandha
Regulates thyroid function which controls emotional hormones
Balances and boosts mood and positive feelings
Decreases the effects of stress by reducing cortisol levels
Chaga Mushroom
High in antioxidant, vitamins and minerals
Reduces the effects of stress, anxiety and regulates hormones
Contains anti-inflammatory properties
Ginseng
Helps to reduce inflammation and boost the immune system
Reduces the effect of stressors
Improves focus and memory
Holy Basil
A source of antioxidant
Boosts immune system and energy
Reduces stress and anxiety
Supports healthy digestion
Lion’s Mane Mushroom
Contains hericenones and erinacines which stimulate the growth of brain cells and protects brain tissue
Improves memory and brain function
Moringa
A multivitamin containing vitamin A, C, calcium, iron, protein, potassium
A source of antioxidant
Maca Root
A good source of vitamins and minerals (containing essential amino acids)
Improves mood and energy
Helps to balance hormones and supports the immune system
Boosts libido in men and women
Reishi Mushroom
Reduces stress by calming the mind (e.g., nerves) and body (e.g., muscle tension)
Improves the quality of sleep through the regulation of stress hormones
Boosts the functioning of the immune system in its defense against viruses and bacteria
Rhodiola rosea
Helps to reduce stress
Improve mental functioning by reducing fatigue
Boosts physical energy
Things to Consider
As with any supplement, results can vary from person to person and over time. What may have worked a week ago may not be effective a year from now. It’s important to pay attention to your body and how you may be responding positively or negatively to certain supplements such as adaptogens. As previously mentioned, it may take some time before you notice the benefits of a supplement. Only after using adaptogens consistently for a few months was I able to experience its benefits. While they are generally safe, it’s important to note that adaptogens could interfere with certain medication. If you’re interested in trying them, it’s best to first talk with your physician and/or a naturopath, especially if you’re taking medication. As always, ensure you are following the recommended dosage identified on the packaging.
Where to Buy Adaptogens
Adaptogens can be found and purchased at health food stores. I have purchased mine at Healthy Planet, but they can also be found on websites such as well.ca.
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
I’m grateful to share with you this inspiring “everything self-care” article, written by my best friend who I’ve had the pleasure of knowing for many years. If you haven’t begun your own self-care routine and are thinking about getting started, in this article, Kaitlin shares with you how she came to discover self-care, a complete insight into her own routine, along with suggestions and tips to get started. Thank you, Kaitlin, for taking the time to share with others your own experience on such an important topic!
Written by Kaitlin Findlay
“Honour yourself to love others.” – Paul Colaianni
Self-care is not selfish. It is a practice of self-love, respect, and appreciation for ourselves so that we can love, respect, and appreciate others. Before I began my self-love journey in March of this year, my typical morning during the week would look like this: wake up at the latest time possible, hop out of bed to get ready, pack my lunch, and off to work I went. My typical morning routine on the weekends would look like this: sleep in, grab my phone to scroll on social media for at least an hour, and then slowly get out of bed to get ready for the day. I realize now, looking back, that both routines were toxic to my mental health as I focused my attention and awareness on other people, and as a result, neglected myself.
I have found that creating and practicing self-care every morning to start my day has given me two things:
Motivation: My morning self-care routine has motivated me to be the best person I can be everyday. When I take the time in the morning to reflect on my feelings and thoughts and to praise myself for the beautiful human I am, it literally hypes up my soul to start my day off with positive energy. This allows me to regulate my emotions and thoughts for the remainder of the day so that I can have the best day possible.
Self-esteem and Self-confidence: The second thing my morning self-care routine has given me is self-esteem and self-confidence. Before this, I lacked these two things as I would self-sabotage myself throughout most of my day. Now, loving myself for the first few hours of my day has allowed me to accept that I am beautiful, worthy and therefore, I view myself differently now than before and it feels incredible.
So, what does my morning self-care routine look like?
I have tried many different things and have perfected what I do now to suit what lifts me up every morning. My routine takes me around three hours to do, but this is simply because I have the time to do it for that long.
My Morning Self-Care Routine
Drink a litre of water Filling my body with water at the very beginning of the day helps me to rehydrate and refresh from my beauty sleep.
Listen to a podcast I lie in bed while I listen to a podcast to help wake me up. I usually pick podcasts that will strengthen my self-love as this is something I am currently working on.
Read a daily affirmation Affirmations are powerful as they help bring truth to light. They allow us to appreciate ourselves for the beautiful humans we all are.
Engage in a guided meditation This is an art that I am still practicing. My end goal is to be able to meditate on my own, but for now, I do guided meditations to help clear my thoughts and emotions.
Write in a journal I have a love for journalism as I’ve been doing it since I was 12. I have kept all of my journals and when I look back, I used to write everyday and write every small detail! In university, it started to become less frequent and I tended to only write when I was at a low. Once I started working with my life coach (shoutout to Hillary Flinn!) she suggested I journal when I was happy too and told me to get a writing-prompt journal for the days I didn’t know what to write about. I have been journaling everyday since! The art of journalism helps me to organize and clear my thoughts and emotions. It’s one thing to always be reflecting in your brain, but another to write those reflections down.
Kick my own butt with some exercise I have recognized the benefits of working out at the start of my day rather than anytime afterwards because it gives me the energy to continue the rest of my day on a high. My current workouts entail cardio (running) and then weight training (a different muscle each day).
Here are some other suggestions of what you can add to your own morning self-care ritual:
Stretch
Make the bed
Clean room
Take an Epsom salt bath
Yoga
Morning devotion
Pray
Singing bowl
Skin care routine
Shower
Listen to music
Go outside
Read
Do a puzzle
Write down daily achievable goals
Talk to self in the mirror
Visualization of where you want to be
Tips to get you started:
Start off small If you’re just beginning your morning self-care routine journey, it can feel intimidating and overwhelming. I suggest you start off small! Set aside five-to-ten minutes of your time for self-care and do something simple. Become comfortable with that small routine and then you will naturally want to add to it.
Be consistent There were times in the beginning of my journey that I felt like giving up. I couldn’t stay mentally focused on the tasks and I felt like I wasn’t getting better. The famous saying, “practice makes perfect” stays true to a morning self-care routine (although perfect looks different for everyone). I’m only feeling good about it now, after six months of practicing, with way more room for growth. With time comes progress and I promise it gets easier.
Say no to your phone Do you wake up and look at your phone right away? Scroll through social media and check who messaged you? I used to! It set me back not only time wise, but mentally too. Waking up and immediately looking at my phone affected my self-esteem and self-worth as I was comparing myself to others, right at the beginning of the day. I have made it a rule to not look at anything on my phone (other than my podcasts and meditation) until I have completed my self-care routine. It allows me to focus on myself so that I have enough energy to engage with others.
I can’t even begin to explain how rewarding waking up every morning to work on myself has felt. Although Covid-19 has brought us a lot of sorrow, I appreciate the time it has given me to work on myself, as I would not be where I am right now. It takes a lot of self-discipline, time, and effort, so I am thankful this pandemic has given me the opportunity to fully engage in this process. Now that I am more comfortable with my routine, I will be able to modify it for when I do have to return back to work as I will not have as much time. I now understand that if you put yourself first and if you make your happiness a priority, then you will naturally want to make the effort to practice self-care, no matter how much earlier you have to wake up. You will want to practice self-care because you love and care for yourself and your well-being. So, ask yourself, how much do you love yourself?
This website is provided only for informational purposes and not intended to be used to replace professional advice, treatment or professional care. Always speak to your physician, healthcare provider or pediatrician if you have concerns about your own health or the health of a child.
