Between days that are getting shorter, light which is scarce and the news, which is more than gloomy, it is not surprising to see one’s morale decline. Do not panic, in order not to get down about yourself and stay in a good mood, there are a few easy and practical tips to integrate into your daily life …
Take care of the contents of your plate
To keep your spirits up, it is essential to stimulate serotonin, the hormone that makes you happy. This is produced by our brain using an amino acid called tryptophan. To benefit from it, you just need to choose the right foods. If the consumption of grain products is not a problem for you, try brown rice. Legumes such as lentils and split peas are also suggested. As to regards of vegetables, you can opt for cauliflower, broccoli, or Brussels sprouts … always check out your body tolerance. For fruit, choose bananas. Finally nuts and seeds (chia for example) can enhance your meals. A few squares of dark chocolate with 70% cocoa are also interesting in this context. Raw chocolate is preferable for its quality.
Note that, to reach the brain and be used to produce serotonin, it is necessary to add these foods to carbohydrates: dried fruits, potatoes, honey in small quantities …
Also, especially important, vitamin D and omega-3 … see one of our previous articles for more ….
Read our last article Strengthening and balancing your endocannabinoid system
An example of an ideal meal, you can prepare a plate of brown rice or lentils with broccoli or you can choose a fatty fish such as salmon, sardines, mackerel, herring with carrots and broccoli according to tastes, and again about your body’s ability to tolerate them. You can finish this meal with a few squares of dark chocolate.
Try daily physical activity
Whether you are athletic or not, being active is one of the pillars of good condition. A workout guarantees the production of endorphins, which make you happy. There are plenty of sports sessions on Youtube to practice at home. Even if you practice for fifteen minutes a day, it is essential for optimal physical and mental well-being.
Taking care of your sleep patterns
Sleep remains a pillar of our health. Instead of considering sleeping pills, adopt a few common-sense rules: no screens before bed, a neat and comfortable setting (good bedding, darkness, and calm) …And a ritual adapted to your taste and your possibilities. Relaxing baths, herbal teas such as verbena, lemon balm or passionflower, relaxation and breathing exercises are effective tools in case of sleep disturbance.
Do not cut your social ties
Now is not the time to isolate yourself … Not easy in the current situation. This is not an acceptable excuse to lose touch with those close to you and the people you love. While respecting certain rules, to be at peace with yourself and with others, keep in touch with others. The telephone and messaging services must keep you in a situation where exchanges remain particularly important. Without contact with others, your form can take a hit, and harm a positive mind.
Get some fresh air
A daily walk in the fresh air is an essential escape for your well-being. If you are lucky enough to live
near a green zone, take advantage of it. For city dwellers, a daily walk in a park or garden is just as good. Do not wait until nightfall, take a walk during the day. You will build up a supply of daylight which, although it is lower in late fall and winter, promotes serotonin production. And you will also stimulate the production of melatonin, a hormone that promotes quality sleep.
Help yourself to plants, vitamins, or minerals
You can use food supplements.
Rhodiola, Magnolia officinalis and St. John’s Wort are 3 plants with high potential for action on the serotonin cycle. The action of these plants in symbiosis gives interesting results.
Vitamin B2, B3, B6 and B9, as well as magnesium helps the safeguard of normal psychological functions.
Tell yourself that everyone is in the same situation and goes through the same difficulties, the same questions, the same concerns. Strive to discuss and share moments with positive people, who refuse to fuel the surrounding catastrophism. This will naturally have a favourable impact on you.
And keep in mind that this is a time that is bound to pass. Focus on the future. Plan things you will do after the crisis is over. Even if no one has any idea how long it will last, it is important to project yourself into a happier time. You can also think about how to bounce back after, for example, if you are in a difficult professional situation.
Ask for help
If you cannot get through your difficulties, do not isolate yourself. Family, friends, do not hesitate to ask them to help you. And if you find yourself alone, having assistance from professionals (eg psychotherapists) can be of great help in difficult times. Speaking with a neutral person who is not going to judge you, represents an outlet and allows problems to be seen by putting things in perspective. Sophrology and NLP (Neurolinguistic Programming) can also be highly effective.
Cultivate your mind
Indulge your passions. Whatever they are, they allow you to divert your mind from any dark thoughts that might overpower you. And above all, give yourself pleasure. An essential element is not to let yourself be defeated. Read, garden, discover, learn, cook, draw, make music, choose what you like the most.
Avoid sources of stress
Keeping informed is good, but not too much … The current period is conveying bad news. The media
is spreading the fear virus more than ever, so limit the time you spend looking or listening to the news, 24/7 news channels … in short, anything that heightens the sources of concern. If the time seems too long, a comedy (movie) or a comedian’s performance will put you in a good mood.
Stay strong! We are in an era of great upheaval, but we are soon coming to the end of this whole story.