So it’s been nearly a year now since we entered the very first lockdown in 2020! I’m sure many of you will agree with me that it has been an absolute rollercoaster of lockdowns, home schooling, daily one hour of exercise, zoom PT sessions, being free again, then into tiers and going full circle back to full lockdown again.

I have always been very open about my experiences with mental health and I will admit that the last announcements of Tier 4 and this new lockdown hit me pretty hard and probably at some point, even people who would consider themselves strong minded, have been affected over this past year in one way or another.

It aways gets mentioned that exercise can have a massively positive impact on your mental health but I get the feeling that it is never really taken seriously and is always an afterthought and the emphasis is always put back on weight loss and body image. I’m not saying that this a bad thing, but with everything else going on in the world, let’s spend a little bit more time to look after ourselves mentally as well as physically. Exercise to feel energised. Exercise to get stronger and fitter. Exercise to feel less stressed. Exercise to be more focused and productive. Exercise to feel good.

This post will take you through the different types of feel good chemicals and how to activate them and some general strategies to help your mental wellbeing!

SEROTONIN

Serotonin is the key hormone that stabilises our mood, feelings of well-being and happiness. Low levels of serotonin are often associated with depression, anxiety and OCD. However, when our serotonin levels are normal we feel happier, calmer, more focused, less anxious, emotionally stable, and sleep better.

Ways to boost your serotonin levels:

• Spending time outside and exposure to sunlight.
• Exercising and being active.
• A healthy diet: Foods that an increase serotonin levels are eggs, nuts, salmon, tofu and pineapple.
• Meditate.

DOPAMINE

Dopamine is sometimes referred to as the ‘reward chemical’ due to the fact that it’s released and makes us feel good when our brain is expecting a reward. A lack of dopamine can lead to reduced alertness, difficulty concentrating, less enthusiasm, poor coordination and drowsiness. On the flip side the right mount of dopamine helps us feel alert, focused, motivated and happy.

Ways to boost your dopamine levels:

• Completing a task
• Celebrating the small wins
• Eating a good meal
• Taking time for self-care

ENDORPHIN

Endorphin is the hormone that reduces pain and enhances pleasure. If our body isn’t producing enough endorphin you might experience depression, anxiety, moodiness, aches and pains and trouble sleeping. Good levels of endorphin have many benefits such as reduced symptoms of depression, reduced stress and anxiety, high self-esteem and confidence.

Ways to boost your endorphin levels:

• Exercise and being active.
• Laughing
• Watching a good film/tv show
• Volunteer

Now we’ve talked about feel good hormones and how to release them, here are some strategies that have personally really helped me through my struggles and I still use them now to make sure I am in a good place! I hope you can find at least one thing that will help you too!

• Buy a book called ‘The 6-Minute Diary’ and make it part of your daily routine. I should be on commission for the amount of times I’ve told people to buy this book but honestly I couldn’t recommend it enough!
• Be active: Exercise doesn’t have to be burpees and weights! Go for a bike ride, a walk, or do yoga. All movement is good but most importantly find something you enjoy!
• Meditate: Taking a little bit of time to breathe and clear your mind can be a massive help. It can take a bit of time to grasp so I highly recommend apps Calm or Headspace to help teach you.
• Establish a routine: With everyone stuck indoors everything is upside down right now. Establish a wake up and bedtime. Establish your working hours during the day. Make specific time to exercise. Try to create as much feeling of normal as possible.
• Try therapy: If you are really struggling this a great option! There is a lot of stigma around therapy that needs to be gotten rid of! It is there for a purpose and you shouldn’t be ashamed if you seek it out. Going to therapy was the real turning point for me with my depression so if you feel like you need to…DO IT!

Mental health is something I care passionately about and I hope there is something in here that helps make you feel better! If you need someone to talk to please feel free to contact me…It’ll help me as much as it will help you!