“Mental health is one of the most neglected areas of public health. Close to 1 billion people are living with a mental disorder, 3 million people die every year from the harmful use of alcohol and one person dies every 40 seconds by suicide…” – (WHO, 2020)

What is Mental Health?

Mental Health is an integral component of health and impacts our emotional, psychological and social well-being (WHO, 2018).

 There are two major factors that cause mental health issues, some examples include:

• Biological factors – genetics, brain injury, substance abuse, poor nutrition, hormonal changes etc.
• Environmental factors – sleep deprivation, social stigma, lack of self care, toxic relationships, social isolation, financial difficulties etc.

Mental Health Symptoms

 Be mindful that signs and symptoms may vary for each individual. Below are some indications to detect mental health: 

• Drastic mood swings 
• Inconsistent lifestyle habits e.g. eating / sleeping patterns
• Inability to concentrate for long periods of time due to tiredness, low energy or sleeping problems e.g. ADHD 
• Constant anxiety and paranoia
• Withdrawal from friends and family  
• Suicidal tendencies

Tips to Boost Your Mental Health

In order to get better and not have your mental illness control you, there are multiple natural solutions for mental health problems.

“Meditation trains the brain to achieve sustained focus, and to return to that focus when negative thinking, emotions, and physical sensations intrude — which happens a lot when you feel stressed and anxious,” says Dr. John W. Denninger from a Harvard-affiliated Massachusetts General Hospital. 

Mindfulness meditation is a practice where you shift your energy from negative vibes, stress and anxiety to “focus on being intensely aware of what you are sensing and feeling in the moment, without interpretation or judgement” (Mayo Clinic, 2020). On a whole, this improves self-esteem and self-awareness.  

Some of the simple mindfulness exercises revolve around your breathing, which can be done by chanting a mantra or silently repeating a word to help you focus. According to David Foley, Founder of Unify Cosmos a Meditation Center in Oklahama as a result of this exercise you will reach a state of complete stillness and stability (Mayo Clinic, 2020)

“Running for 15 minutes a day or walking for an hour reduces the risk of major depression by 26%…” – Harvard, 2019

Physical exercise pumps up your endorphins, which is a feel good neurotransmitter in your body. These chemicals get released into the body which triggers a positive feeling. This helps you to feel less stressed/upset, therefore, avoiding any major mental illnesses. 

Coco Veda’s Tip of the Day: Rise and Shine, it’s Exercise Time! Get at least 10 minutes of sunlight  for that daily dose of Vitamin D! 

“I think it’s extremely important to speak about all of our individual stories so we can help break down the negative stigmas mental illness has in our society and our World…” – Demi Lovato

A positive social and emotional support system provides a sense of belonging, improves self-confidence, helps to reduce stress and anxiety. It is imperative to not bottle up emotions, because through the sharing of experiences you can also seek helpful advice and feedback. However, if you are afraid of speaking to someone face to face, platforms such as Chat Health, Better Help, Talkspace etc. can support you to express yourself in a safe, secure and confidential manner. 

At the same time, it is extremely important to also create your own internal support system by becoming more self-reliant and increasing self-love. One simple way to do this, would be to create a positivity jar filled with positive notes for example, quotes, memories and the things you appreciate about yourself. 

“Your diet is a bank account. Good food choices are good investments…” – Bethenny Frankel

Unhealthy food leads to massive mood fluctuations which eventually cause mood disorders such as Anxiety and Depression. Dr. Barish-Wreden from Sutter Medical Foundation shares that “studies have shown a reduction in depression of 40 to 60 percent when people are eating the right food, which is a better outcome than most medication”. 

According to Harvard Health, a traditional diet reduces the risk of depression by 25 to 35 percent (Selhub, 2015) which is centred around fruits, vegetables, whole grains, herbs, spices, fish, seafood and minimal amounts of animal protein. The above foods release “feel good” chemicals such as tryptophan and serotonin.  

“I always give myself Sundays as a spiritual base of renewal—a day when I do absolutely nothing. I sit in my jammies or take a walk, and I allow myself time to BE with myself…” – Oprah Winfrey 

COVID-19 has exacerbated the rates of depression, generalized anxiety and post-traumatic stress disorder (PTSD) symptoms. Therefore, to better prevent chronic stress from damaging health, taking time out to maintain self care helps to rejuvenate. Some suggestions to practice self care include: 

• Apply a few drops of Coco Veda’s Wellness Massage Oils onto your Pressure Points, Nostrils, Soles of the Feet and affected areas. We will be launching eight new lifestyle Wellness Massage Oils to our portfolio very soon, stay tuned: Coco Balance, Coco Calm, Coco Dizzy, Coco Elevate, Coco Fatigue, Coco Immune, Coco Soothe and Coco Stimulate. 
• A Warm Hot Bath for 30 minutes before bed, soothes muscles, soreness, tension and improves sleep. Check out Coco Veda’s Body Care Range to bring Self Care to your doorstep. 
• A head, face and body massage with warm oil decreases cortisol (a stress related hormone) and increases the release of endorphins such as serotonin and dopamine. 

“I found that with depression, one of the most important things you could realize is that you’re not alone. You’re not the first to go through it; you’re not going to be the last to go through it…” – The Rock

This guide is a summarized version on understanding, detecting and improving Mental Health. Do comment below to share any other suggestions, we would love to hear from you!