How to Improve your Mood

It’s no secret that many of us are struggling right now more than we would. Most of the things that put a smile on our face are forbidden, but not ALL of them. That’s where today’s little tidbits of advice come into play. 

Yes, there’s a variety of little things you can do on a day-to-day basis which within the space of just a few seconds can bring a little cheer back into your life and perk up your mentality and mood. Some may sound silly, some may sound obvious, but at the end of the day as long as they work that’s all that matters. Ready?

Smile at yourself in the mirror

It might sound ridiculous but smiling at yourself in a mirror makes you feel slightly uncomfortable and silly to the point that your false smile becomes a real smile. Try it. 

Spend a little time with your pet if you have one

Comfort and knowing that we are responsible for someone else brings a great deal of joy to our lives. It also puts our mood into perspective. When we spend time with our kids or our pets, no matter how needy they can sometimes be, it brings a great deal of joy to our lives. It’s proven to emit certain hormones that give you a wider third-person perspective to realize that life isn’t all doom and gloom and what you are surrounded by is in fact very important and a beautiful reason to be alive. 

Laugh

This one is a bit of a no-brainer. Have that comedian you adore or that TikTok / Instagram profile that makes your dimples grow. Laughter is one of life’s greatest medicines, so if you’re ever feeling blue, a couple of minutes of watching something humorous will set you back on good form. 

Talk to upbeat people

Our brains and bodies release a hormone called oxytocin to strengthen the relationships we have with those around us. Your brain/body releases oxytocin to strengthen relationships. Oxytocin gets released during light caresses, sex, when someone shows they trust you, and sometimes even simply with talking. When released, oxytocin increases feelings of attachment for another person, as well as feelings of trust

Have Sex, Masturbate or get a Sex Toy

I’m not kidding – and while some people may laugh at this (good, I made you happy), sex emits a surge of hormones that really lift our spirit and mood. If you live by yourself or don’t have a partner then put things back into your own hands right now in your bedroom. There’s no shame in talking about topics like this. Mental health is a serious and complex thing and sex has been proven to have a positive impact on our moods through the release of countless hormones. 

De-clutter or Re-arrange things in your room

Changing an environment can help us feel refreshed, enabling us to bust out of a negative mood. Clutter spikes cortisol, getting rid of it decreases it!

Listen to sad songs and cry. 

Might sound a little counter-productive, but allowing yourself to get rid of those pent up emotions is a release. Once you’ve had that release your happiness meter is re-filled and you’ll be less likely to dwell on the negativity. 

Compliment someone else

Tell a friend they look nice in a photo, drop a message to someone out of the blue reminding them of something you loved that they did. Basically, if you can give a compliment to someone, go ahead and do it. Research has shown that we get a spike in happiness knowing we are making others happy. 

https://www.titlemax.com/discovery-center/lifestyle/scientifically-proven-ways-improve-your-mood/

https://www.psychologytoday.com/gb/blog/hide-and-seek/201701/10-simple-ways-improve-your-mood-when-youre-feeling-down

https://www.ageuk.org.uk/information-advice/health-wellbeing/mind-body/5-tips-to-boost-your-mood/

https://greatist.com/happiness/34-ways-bust-bad-mood-ten-minutes#8

How 2 minutes of intentional breathing can boost your health and happiness

Mind, Sense & Soul: Breathe

Navy seals. You’ve heard of them, right? The U.S. Navy's primary special operations force... You may even know some. They are HARD AS NAILS; certainly not new age, woo woo types. Well, they use intentional breathing religiously in their training and in combat to regulate their bodies and we all know, they wouldn’t bother with anything that didn’t work and didn't work well. So hopefully, that’s a good reason to listen on...

Now, breathing is, as we know, something we do everyday without thinking about it so it’s normal to think that we can ignore it. However, if we don’t ignore it and actually take control of it, we can make immense, positive changes to our health almost instantly. A lot is being said about how we breathe right now for obvious reasons because sometimes, it takes a massive health crisis for us to appreciate the profound effects the way we breathe has on our entire being. 

Breathe With Intention

Giving ourselves space to pause and breath with intention, i.e. think about how we’re breathing before we do certain things like start answering emails or eat food or have a meeting can have a profound effect on how we react, how we think and even, how we digest. All the research is pointing to how simply breathing in a more mindful way can make a huge difference, even just two minutes at a time. Give it a try. Maybe add in a two minute breathing space as it were before you do a new task and see how differently you feel. It’s effective, it’s free and there are no side effects!

By controlling our breath, we can instantly drop our cortisol levels and blood pressure, calming panic and anxiety within a couple of minutes. Controlled breathing through the nose specifically however, is something we should all be doing as much as possible, apparently. Here’s more on that.

Mouth Vs Nose Breathing

Many of us may not realise that we’re breathing through our mouths, especially while we sleep. The truth is, habitual mouth breathing has serious implications on an individual’s lifelong health, from snoring issues, dry mouth and bad breath to sleep apnoea, chronic fatigue and  brain fog.  See link at the end for A LOT more in this by the experts. 

In children particularly, the negative effects are quite clear: it can cause crooked teeth, facial deformities and slower growth. Mouth breathing children also often have problems concentrating at school to the point where they are often misdiagnosed with ADD or hyperactivity. They’re also more irritable and show daytime sleepiness. Eeek. 

Why Nose Breathing?

Why is nose breathing better? Here are some reasons:

• The nose acts as an air filter , delivering clean air to the lungs and reducing the amount of allergens that get in. Very important for asthmatics!

• Nose-breathing produces nitric oxide, helping with oxygen absorption and sterilises the air.

• Nose-breathing strengthens the immune system by activating immunoglobulin production.

• It adds moisture to the air to prevent dryness in the lungs and bronchial tubes.

• Nose breathing adds resistance to the air stream and this increases oxygen uptake, maintaining the lungs’ elasticity.

Breath and the Gut

Stressful events may cause immediate physical reactions, such as a faster heartbeat, shallower breath and knots in the stomach. These “fight or flight” responses move blood away from the gut to larger muscles so we can run away from danger but this interferes with digestion, weakens the immune system and increases inflammation. When they happen again and again over time, they can damage your gut health. 

Slower, deeper, abdominal breathing, gently massages the internal organs like the intestines and stomach, so long, deep, belly breathing before and after we eat creates a relaxed abdominal. This can reduce abdominal pain, urgency, bloating, and constipation.

If you’re an IBS sufferer, have you ever been able, weirdly, to eat anything on holiday and yet suffer badly when back at home? Could this have anything to do with being more relaxed? Something to think about. 

Breath for Grief and Trauma

I wanted to put what I learned about breath and grief in this as it seems so simple, yet the advice was nowhere to be seen when I lost my father a few years ago. Grief and trauma generally, if not dealt with properly, comes out in other ways such as anxiety and panic attacks and yet often, we have no idea that this is what has caused it. 

How many people have thrown themselves straight back into work or other projects after losing a loved one, choosing distraction over sitting with the sadness over a period of time and gently coming to terms with it? Apparently it is seen in the workplace all the time, especially with CEOs who suddenly start having panic attacks in meetings, for example. 

The research shows clearly that just helping people learn to sit with their breath for two minutes at a time, doing slow but gentle abdominal breathing soon starts to stop the attacks altogether, because what happens is that almost without fail,  within a minute or so, the person usually burst into tears - a much needed release that can begin a process of acceptance and healing.

Breathing Toolkit: 3 techniques to tackle anxiety, promote sleep or boost energy

Breath for Calm

Try alternate nostril breathing. This technique can quickly help reduce agitation and anxiety. With your thumb, close off one nostril and take air in slowly through the other. Then switch, closing off the second nostril with the ring finger of the same hand while breathing through the first. Repeat the process until you begin to feel calmer.

Breath for Sleep

Try the 4,7,8 Method. This now well-known  breathing method is a cracker for promoting good sleep. Simply inhale to the count of four, hold your breath to the count of seven and then exhale to the count of eight. Repeat as needed, but at least five rounds will do you good. 

Breath for Energy 

To renew your energy in the middle of the day, try this stimulating breathing technique to help you to feel more alert: Keep your mouth closed, then inhale and exhale rapidly through your nose, keeping your breaths as short as possible - three times a second if you can manage it. This is a great practice for the diaphragm. NOTE: pause to breathe normally every 3 seconds or so and only do this exercise for only 15 seconds when you first start. You can go longer as you get used to it. 

Further reading & listening

Videos

Breath - 5 minutes can change your life

Multiple breath techniques

How breathing and metabolism are linked

Breath to heal

Breath - 5 minutes can change your life

Books

Breath - James Nestor.

Restoring Prana - Robin Rothernburg

Articles

Techniques - Home Care Assistance 

Breathing for better digestion - Louise Lavergne

Take a breath: How breathing can affect gut health - gutcare.com

Multiple breath techniques

How breathing and metabolism are linked
Breath to heal

See our other MInd, Sense & Soul videos here.

What is CBD and How Can it Help?

What is CBD

CBD has taken the world by storm over the past 2 years and continues to evolve. People have sworn by it for decades, but it’s now at a point where it has become more readily available to purchase than ever before. 

The science backs it up too, with countless studies showcasing that it genuinely does reduce the symptoms of depression, anxiety and stress when integrated as a part of one’s lifestyle. 

CBD versus THC

Despite all the hype, CBD is still a relatively new idea to many people, so it’s not surprising there’s quite a bit of confusion around it. The two things people have heard of are THC (tetrahydrocannabinol ) and CBD (cannabidiol). Both are molecules within the Cannabis plant, but do different things. 

They are both referred to as phytocannabinoids, but THC gives you psychoactive effects where as CBD does not. Many people assume because they both derive from the same plant they have the same affects, but this isn’t true. As they interact with different parts of the brain, they have vastly differing affects. 

THC gives you a sense of high by binding to cannabinoid receptors within our endocannabinoid system (a crucial part of our nervous system). While CBD doesn’t bind directly bind to cannabinoid receptors, it is said to boost levels of naturally occurring endocannabinoids – which is why it has such a wide range of uses. It’s also proven to interact with our serotonin and opiod receptors, which is why it is so effective. 

AS CBD interacts with our endocannabinoid system, it has an affect on a variety of functions:

•  Digestion

•  Metabolism

• Mood

• Memory

• Sleep

• Motor control

• Pain perception

• Immune function

Reduces Stress

On average, 18% of the population report feeling some form of anxiety. Remember that’s just the people who actually report it. You then take into account the global happenings over the latest year and begin to realize that a huge population of the world will likely be suffering some form of stress. Countless studies continue to showcase the positive effects CBD has on reducing the symptoms of anxiety, which is why in my mind it is more important to discover this now than ever before. 

Reduce Pain

Many of us have been sitting at the same desk, in the same chair for almost 12 months now. Shoddy posture leads to back pain which really isn’t a pleasant thing to have to go through on top of everything else. CBD has a track record of working with our brain to reduce the pain we experience. 

Aiding Sleep

CBD has been proven across a multitude of studies to inhibit calmness, which is perfect for people who are struggling to drift off. There’s so many different products on the market right now from pillow sprays to sleep drops and beyond. 

Skin Care

Many people suffer from skin conditions such as dermatitis and acne and as we find ourselves in stressful situations, these can flare up. CBD has showcased a strong correlation in helping to reduce these symptoms. With acne for example, it greatly reduces the amount of sebum created alongside calming inflammation (two massive triggers of acne). 

Increase Your Sex Life

Next up I’m going to talk about sex. And you know what, I’m not afraid to. Having great sex on a regular basis is proven to reduce stress and keep you happier. For those singletons amongst us, our sex lives haven’t been the most eventful over the past year. Even partners have struggled to find the time between home schooling, entertaining kids, working and finding that ‘special time together’ being stripped away given the stress or being together every waking minute. 

So if you have been finding your mojo has deflated or that you’re not as easily able to hit that big O (yes, I am referring to an orgasm), then CBD may be the answer. 

Using CBD infused lubricants increases the blood flow, making our nerve endings more sensitive, the result of which came be a much more sensual orgasm. 

How can you buy CBD?

There are so many ways you can purchase from capsules, oil and tongue sprays to sleep drops, wrist rolls, seltzers, bitters and more. We really are at the infancy of CBD discovery. Stay tuned as we put together a variety of ‘best product’ lists on this topic soon. 

In the meantime, check out some of these sites for CBD inspiration:

www.OTOcbd.com

www.hollandandbarrett.com

www.canabidol.com

How Important is Light in our Everyday Life?

Click the image below to begin watching the video

Click the image above to begin watching the video

Mind, Sense & Soul: Light

Bright, natural light, especially in the morning, boosts alertness, improves mood, reaction speed, gut health and helps you fall asleep faster at night. Without enough of it, we are all grumpier, slower and fatter!

Light is measured in ‘lux’ and even on a gloomy day, heading outside will give you 5000+ lux when compared to just 2-300 lux in a regular home or office. The upshot? Get outside, every day, in the light, especially between 8 and midday. It will make a huge difference to your mental health. 

S.A.D

Do you suffer from SAD (Seasonal Affective Disorder)? Whether you think you do or whether you just need more light, it might be worth investing in a SAD light, to boost your daily lux intake. Find one we’ve tried and tested here (UK) and here (US).

Take Vitamin D!

Take Vitamin D, especially if you are in the UK right now. We need Vitamin D to regulate the amount of calcium and phosphate in our bodies and keep our bones, teeth and muscles working. Not having enough can lead to deformities and tooth problems, especially with children. The NHS says we need to take 10 micrograms (400 IU) of vitamin D a day between October and early March and now is particularly important as we have not been outside as much due to the pandemic.

Our bodies create vitamin D from direct sunlight on the skin when outdoors. You can also boost your intake from oily fish (such as salmon, sardines, herring and mackerel), red meat, liver, egg yolks, fortified foods (such as some fat spreads and breakfast cereals) and of course, supplements. Try this minty tasting daily spray. Kids love it too ( I can confirm!)

There’s so much to learn about how getting enough sunlight benefits our physical and mental health. Here are some fascinating things to read and listen to by the experts:

Podcast

The Power of Light to Transform your Health. Linda Geddes talks to Dr Rangan Chattergee on the Feel Better, Live More podcast. 

Bitesize podcast (8 mins)

Full Podcast (1 hr 45)

Book

Chasing the Sun, by Linda Geddes. Buy it here.

Articles

What is SAD and do I have it? Read here.

The hidden power of light - Ingrid Fettell Lee. Read here.

The psychological impact of light and color. Read here.

To see our other Mind Sense & Soul videos, links and articles, click here.

This video series was made in partnership with Mcguigan ZERO,

the premium, alcohol-free, Australian wine range.

McGuigan Zero is alcohol-free wine created using state-of-the-art spinning cone technology. By drawing the wine into super fine layers for efficient vaporisation, alcohol may be removed at lower temperatures than ever before, thus resulting in a wine that retains its taste.