Mental health Archives - ...metaphorically speaking

Healing Herbs for Mental Health (part 2)

December 21, 2022

by metaphor with No Comment ADHD Anxiety Depression Ecotherapy Healing the planet Healing with nature Health and wellbeing Herbs Mental health Social and emotional wellbeing Wellbeing

This is the second blog in a series exploring natural alternatives to reduce stress and manage mild to moderate mental health problems such as anxiety, depression and ADHD symptoms. If you haven’t read part one in this series, then I suggest you start there first.

Lemon Balm (melissa officinalis)

With its long history in Greek medicine, lemon balm was affectionately referred to as an elixir of life, for its reputation for prolonging one’s life. Greek physicians encouraged drinking lemon balm to make the heart merry, revive spirits and do away with melancholy. In 1696 the London Dispensary stated the balm steeped in wine would reverse aging and “relieve languishing”. The Arabs also talked about its calming and healing properties for steadying nerves and a remedy for heart palpitations. Perhaps they were onto something, as more recent studies in patients with chronic stable angina demonstrated decreases in depression, anxiety, stress, and sleep disorders after taking lemon balm supplements. There are also good, published results for women experiencing the post-partum blues after caesarean births. The oil in lemon balm has a sedative effect which reduces tension and stress. There are anecdotal reports of many a student benefiting from the herbal tea, just prior to sitting exams, to calm the butterflies, clear their head and sharpen the memory. Lemon balm tea is safe for all ages – even an unsettled baby to help with sleep.

Affectionately known as ‘melissa’ in some countries, lemon balm is a good companion plant in the garden. Some people plant it near their beehive to settle bees into their new home and prevent swarming. Lemon balm will grow in sun or shade, and it won’t take over like its mint cousin. Propagate it by cutting, root division or seed.

Make a tea with one heaped teaspoon of chopped, fresh leaves in a cup of boiling water, 2-3 times a day. It’s also a lovely refreshing drink, when chilled, or makes a nice addition to fresh fruit salad. It can also be added to the bath for a relaxing body soak.

Lemon balm should not be consumed if taking thyroid hormones.

Hops (humulus lupus)

Hops is a member of the Cannabaceae (marijuana) family. Native Americans were some of the first to discover the sedative effects of hops, back in the 9^th century. In 16th Century Europe, hops were widely used as a herbal tonic that offered calming, sedative, and sleep-promoting properties, not just as an ingredient to prevent beer spoiling. The Chinese started using hops to treat insomnia, restlessness and nervous tension in the 19^th Century. In 2017, a study of healthy young adults experiencing mild anxiety and depression were treated with hop extract for one month, demonstrating significant reductions in symptoms. Whilst a few studies suggest hops has the ability to treat anxiety and mood disorders, more research is needed to confirm these effects. Anecdotally and historically, hops calm the central nervous system and relaxes muscles, soothing worries and tension.

The vine from hops will very quickly cover a pergola or trellis. It requires a rich soil and warm sunny position in the garden. In subtropical gardens, the plant appreciates afternoon shade. Propagation is by seed, cuttings or root divisions with buds. Female plants are preferable to produce an abundance of the strobiles, the cone-shaped fruit used in making the medicinal tonic, however male plants are needed if you wish to collect seed.

Dried or fresh hops can be used with vodka or another flavourless alcohol to make a tincture which will keep for many months. Hops can also be used to make a tea or stuff a pillow along with other more pleasant-smelling herbs, to put beside your head at night to aid sleep.

If you have a history of trauma its best to avoid hops to begin with and use an alternative nervine such as skullcap or blue vervain, until you are well into your healing journey. There are no known side effects or contraindications for using hops, however, always consult your doctor if introducing it to your treatment plan.

Scullcap (scutellaria lateriflora)

Lateriflora and Baicalensis are the two most common varieties of skullcap from the mint family. Lateriflora derives from native American soil and basicalensis is a traditional Chinese herb. Although related, they treat very different ailments.

Traditionally American scullcap was used as an emmenagogue by Indian elders, to bring on the menstrual cycle of young girls. In the 19th and early 20th centuries, physicians used it as a nervine to treat anxiety caused by physical health issues, mental exhaustion and heart disorders. In the last few centuries, lateriflora has also been used to assist people experiencing mild depression, insomnia and to improve mood. Research appears to support the hypothesis that skullcap stimulates gamma-aminobutyric acid (GABA), a neurotransmitter that helps calm nervous, thereby positively impacting mood and reducing anxiety. In this way, it works similar to many anti-anxiety medications.

Herbalists often turn to scullcap as a good all-round ‘nerve food’ for its ability to reduce nervous tension and regenerate the central nervous system during periods of stress. For those times in our lives when it’s not logistically possible to reduce some of the sources of stress, skullcap can be the perfect daily tonic.

Propagation is by seed, cuttings or root division. Plant in a sunny, well-draining soil or if you would prefer the plant doesn’t take over your garden then keep in a pot. Harvest the leaves and flowers once it is in full bloom. It will die back in winter and resurge in Spring.

The ideal dose is 1-2 teaspoons of dried herb steeped in boiling water for 10-15 minutes, 3 times a day. It is quite bitter, so you may want to add honey or other herbs like mint to improve the tea flavour. Best to start on a low dose and build up slowly. It also has immediate therapeutic effects that can make you sleepy.

Scullcap is a relaxant and sedative that can trigger side effects such as drowsiness, confusion and irregular heartbeat, so consult your GP before taking this herb. Scullcap is known to interact with some medications. Pregnant and breastfeeding women should avoid it altogether. Large doses and long-term use are associated with liver damage.

Vervain (verbena officinalis)

Vervain is such an amazing healing herb that has been used in folk medicine to treat a whole range of different ailments. Legend has it that after the body of Jesus was removed from the cross, vervain growing nearby was pressed onto the wounds. Military physicians during the French revolution used it extensively for pain and wound management. During the Middle Ages, it was used for numerous skin and hair ailments. Since then, the list of applications for physical health has grown exponentially. In more recent times, the focus has also been on mental health benefits.

Like other nervines, vervain has been shown to strengthen the nervous system by reducing stress, tension and anxiety, promoting feelings of calm and relaxation. It has natural tranquilising effects for those suffering from restlessness, irritation and insomnia. Giving our body the opportunity to ‘rest and digest’ during our stressful busy lives is critical, so our nervous system experiences calm and our hormones are balanced. Vervain has also been used extensively with those experiencing depression, low nervous energy and lack of motivation, due to its energy boosting and tonic properties.

Vervain has attractive white to purplish flowers appearing in late Spring and Summer. Propagation is by seed, root division or cutting. Plant in full sun in well-draining soil. It is frost resistant but does not cope with drought.

Make a tea of ½-1 teaspoon of dried or 3 teaspoons of fresh herb in a cup of water, for 10-15 minutes. It is quite bitter, so you may like to add honey or lemon to mask the flavour. Drink up to 3 cups a day.

Vervain used in excess may cause nausea and vomiting. It can interfere with hormone therapy and blood pressure medication. Pregnant women should avoid it, due to its association with uterine contractions.

Gotu kola (centella asiatic)

Like lemon balm, gota kola also has a centuries old history of being the ‘elixir of life’, increasing brain capacity and promoting longevity. However, lots of people now say, ‘eating a few leaves a day, keep arthritis away’. In Ancient China it was the key ingredient in their ‘fountain of youth’ elixir. The Chinese herbalist, Professor Li Chung Yun who lived to 256 years old proclaimed amongst various tips for a long stress-free life to include daily consumption of gotu kola and ginseng. In Ayurvedic medicine, gotu kola is valued for boosting nerve and brain cell function, promoting calmness and mental clarity, and improving poor memory and concentration. In the early 1930’s, biochemical studies proved gotu kola was influencing the replacement of biogenic amines, the brain neurotransmitters involved in learning, memory, attention and concentration. More recent research has shown gotu kola can relieve symptoms of attention deficit and hyperactive conditions such as ADHD.

A 2016 study on mice demonstrated gotu kola reduced anxiety induced behaviour, and that same year a small study on humans showed the herb reduced stress, anxiety and depression after 60 days. However, more research is needed.

Gotu kola is a ground cover and can be easily mistaken for pennywort or native violet. Propagation is by root division of the plant or seed. Gotu kola thrives in tropical and subtropical climates. If growing in more temperate regions, put in a large pot or Styrofoam box so you can shift it into a warm position in winter, and out of frosts. Fertilize regularly for the best growth.

Just like Professor Li, it’s best to make taking gotu kola a daily habit. Start with just one or two leaves in the morning and work up to 4-6 leaves a day. You can pick straight from the garden and chew it or chop and add it to food. The herb can also be dried and used as a tea; however, this is one herb where fresh is best. You may be tempted to take more to achieve more effects, however this is not advised. Some serious side effects have been anecdotally reported. Gotu kola is not recommended for children or for women who are pregnant or breastfeeding.

Whilst this article has outlined some of the medicinal herbs that can support your own mental health, make sure you do your own research. This can include spending some time with the plants you are considering. What are you noticing as you sit with them? Does it feel in your gut it is the right thing to try? You should always listen to what your body is telling you. If you are not sure, then find out more information. One of those people you should always consult before taking any herb is your healthcare practitioner, especially if you suffer from an existing medical condition or are on medication, to ensure there are no contraindications and to monitor any potential side effects.

Happy healing herb growing!

References:

‘How Can I use Herbs in my Daily Life?’ by Isabel Shipard
The Botanical Institute
The Lost Herbs
Healthline.com
Restorative Medicine
Webmd.com

Healing Herbs for Mental Health

July 5, 2022

by metaphor with No Comment Anxiety Depression Diet Disease and illness Ecotherapy Healing with nature Health and wellbeing Herbs Mental health Nutrition Stress Therapy with Food Traditional Healing Practices Wellbeing

As an advocate for the power of nature in mental health promotion, I have been wondering lately what herbs have to offer us in treatment?

Herbs can be an attractive alternative for people with mild to moderate mental health issues who are hesitant about starting pharmaceutical medications or want a more natural approach to their health. Our history of using plants as medicine in Australia dates back thousands of years and many First Nations people still use traditional bush medicines in the treatment of various illnesses including mental disorders. Indigenous peoples worldwide have a holistic view of health that promotes re-balancing both our physical and spiritual selves to treat illness. The answers are found in nature. After colonisation, the adoption of herbal medicines came from folk lore remedies passed down from European ancestors. With the rapid growth of industrialisation, there has been a corresponding growth in pharmaceuticals to meet the rising demand for treating mental illness and somewhere along the way, we lost touch with our traditional plant knowledge.

This blog is the first in a series introducing herbs that have been used in traditional, Eastern or folk medicine to treat various ailments including mental health issues. Some of these have since been studied in the science lab to try and understand their effects, and some haven’t. The willingness of doctors to include them in your treatment plan will therefore be limited, unless they have been thoroughly tested and are recommended in the global clinical guidelines. At the very least, your doctor should be able to guide you on whether a particular herb will react with any medication you might already be taking. And if you are not taking pharmaceuticals then there is probably nothing to lose.

St Johns Wort (hypericum perforatum)

In centuries past, the Greeks and Romans used St Johns wort to drive out evil spirits said to possess humans and protect them against witches’ spells. Those afflicted were encouraged to drink the tea or hang bunches of the herb around their neck or over doorways in the home. St Johns Wort has a large variety of traditional therapeutic uses on the human body including conditions of the nervous system such as depression, restlessness, anxiety, tension, irritability and nightmares. The herb has been well-researched scientifically in Europe to have an effect on lightening moods in people affected by bipolar depression, seasonal affective disorder (SAD), melancholy and low self-worth, through increasing feelings of euphoria and well-being. St Johns Wort is believed to work by optimising the levels of neurotransmitters in the brain such as ‘the feel good’ chemical, serotonin. Depleted serotonin levels are associated with depression, anxiety and mania. St Johns Wort demonstrates similar results to pharmaceutical drugs such as fluoxetine with fewer side effects. For mild to moderate depression, it is now one of Australia’s top selling herbal medicines but may take as long as 2 or months to start having maximum benefit.

Native to Europe, but now naturalised in Australia, some states have declared it a noxious weed for its invasion of farmland. It is best grown from a cutting or division of the roots, as seeds take a long time to germinate. It prefers well drained soil and performs well in temperate climates. Contain the herb in a pot to prevent spreading, however it generally only lives for a few years. It cannot be grown in Victoria as it is declared a noxious weed.

Infuse a tea of ½ to 1 teaspoon of herb in a cup of boiling water and drink with meals. It is also available in a tincture, taken three times a day.

Some people can react to taking St Johns Wort in combination with certain pharmaceutical drugs and foods or drink. Please consult with your medical practitioner to make sure it is safe for you and your circumstances.

German Chamomile (matricaria recutita)

There is some evidence to suggest that chamomile might be helpful for people who experience anxiety. Studies as recent as 2020 have also shown clinically meaningful antidepressant effects in patients with co-morbid depression and anxiety. However, more research is needed. It is believed that chamomile works to boost mood regulators in the brain including serotonin, dopamine and noradrenaline, however this has not been clinically proven.

Monks in the Middle Ages would lay sick people down in a lawn of chamomile, believing that the pleasing aroma of the leaves lifted them from depression and illness. An oil of chamomile made from chamomile flowers and olive oil macerated for two weeks is used in aromatherapy to lift the spirits of emotional, anxious or over-sensitive people.

Chamomile is best propagated by seed. Plant directly in the garden or in pots in well drained soil, in a sunny position. In hot and tropical climates, choose a position in the garden which gets afternoon shade. In cold, frosty climates, wait until spring to plant seeds.

For tea, pick the flower heads as they start to bloom and dry in the shade. When fully dried, store in a sealed container. Picking flower heads regularly will stimulate more production and extend the life of the plant. Seed can be saved from flower heads that have started to droop, before they dry out and fall to the ground.

Chamomile can have negative interactions with prescribed medications or other supplements so consult your doctor.

Passionflower (Passiflora)

As far back as the 1560s, the Incas were using passionflower to brew a tonic tea. But it was the Christians who shortly after gave the passionflower its name, taken in by the large blossoms that appeared to evoke the Passion of the Crucifixion. Passionflower contains tranquilizing chemicals, maltol, flavonoids and passiflorine, which is similar to morphine. It also contains stimulants although researchers believe the overall effect is mildly sedative, and therefore you cannot get addicted to it. Passionflower is believed to assist with feelings of nervousness, restlessness, anxiety, depression, tension and stress. It is a favoured herbal alternative to pharmaceutical drugs like Valium. Passionflower is also used to assist in managing hyperactivity and sleeplessness.

The passionfruit plant is easy to grow in tropical and subtropical climates, from seed, cutting or root runners. In cooler areas, some species such as the Banana Passionfruit are cold tolerant. The trailing vine with is colourful flowers is a wonderful addition to the garden, igniting all the senses.

The leaves and flowers of the passionfruit plant are used in herbal preparations. One teaspoon of dried herb is steeped for 10-15 minutes in one cup of boiling water. Drink the tea up to three cups a day including one before bed to help you sleep soundly.

Passionflower should not be taken with antidepressant drugs, while pregnant or if you have liver disease. Do not take any more than the recommended dose.

Catnip (Nepeta cataria)

Catnip has been used medicinally for a wide range of afflictions from Europe to China over the last 2000 plus years. Most noted for its intoxicating effect on cats which brush up against or eat the leaves, not all cats have the gene that contributes to their experience of euphoria. It is the same chemical in catnip that attracts cats called nepetalactone isomers, which produces the relaxing effect in humans, similar to the natural sedative in Valerian (valepotriates).

Catnip has the effect of uplifting your mood, easing emotional tension, relaxing the whole body and boosting well-being. It is also used as a mild sedative for insomnia.

Catnip is a useful aromatic addition to the garden attracting bees and repelling mosquitos. It is easy to grow from seed, cutting or root division, in a wide variety of soil types and climates. Harvest the leaves and flowers in late summer while in full bloom, dry them and store in an air-tight container in order to preserve the volatile oil.

Use 2 teaspoons of the dried herb in a cup of boiling water and steep for 10 to 20 minutes. If it is going to work for you, you should start to notice the effects in 2 weeks. Even tucking a bag of dried catnip leaves under your pillow help to induce a restful sleep.

Catnip is non-toxic but if you experience an upset stomach or allergic reactions, either decrease the dosage or stop using it.

Motherwort (Leonurus cardiaca)

Motherwort has a strong folklore history. The ancient Greeks and Romans used it for depression, physical and “emotional problems of the heart” experienced as palpitations. The Chinese have revered the herb for longevity. An English herbalist called Culpepper in the 17^th century once wrote, “There is no better herb to take melancholy from the heart and make a merry, cheerful soul”. It got the name motherwort from its use as a uterine stimulant to bring on labour. Despite limited research into its effects, some European countries have approved its use to treat a rapid or irregular heart rate caused by stress, anxiety and other nervous conditions. One study in 2011, demonstrated after 28 days of treatment with motherwort, 32 percent of participants with significant improvement in symptoms of anxiety and depression, and a further 48 percent of participants showing moderate improvement.

Motherwort can be quite difficult to grow from seed, enjoys a sunny or partly shaded position in the garden, and adapts to any soil and climatic conditions. It is sometimes affectionately known as Lion’s Tail due to the tall distinct tail-like stems from which soft, hairy leaves grow.

Use motherwort dried leaves in a tea steeped for 10 minutes, with a little honey or lemon juice to hide the bitter taste or combine with another herb such as spearmint. Sip 1-2 cups throughout the day or alternatively take ½-1 teaspoon of tincture three times a day.

Motherwort should not be used in pregnancy. It should be used only under doctor supervision, if cardiac drugs are being prescribed and used.

Whilst introducing herbs might be something to try, it is also important to consider what else is passing your lips. Some nutritional deficiencies, such as vitamin B and zinc, are associated with depression. It is well known that a diet of processed foods, as opposed to a balanced wholefood diet of lean meats, fish, whole grains, fruit and vegetables, puts you at higher risk of developing depressive and anxiety symptoms. For more on the impact of diet on mental health, check out my other blog.

Whilst all these plants can be bought as either a tincture or dried herb, I highly recommend trying to grow your own. Getting out in the garden and breathing in the soil microbes are also a great mental health initiative. Old traditional herbs are a wonderful addition to the garden and allow you to play a role in preserving our wonderful history of herbal medicine. Just check if there are any growing restrictions in your state.

Please remember, that medicinal herbs should only be used in consultation with your treating medical practitioner, as there may be contraindications with your current medications, possible side effects or higher risks of allergic reactions. Some herbs are also not suitable to take during pregnancy or to give children to children.

A good GP should be willing to consult with you, if you are wanting to introduce herbal medicines into your treatment plan. All the available research on what is effective and what isn’t is published in these global clinical guidelines, accessible to clinicians, who are often unsure of the most recent available evidence.

Happy healing herb growing.

For part two in this series, click here.

References:

‘How Can I use Herbs in my Daily Life?’, Isabel Shipard
‘The New Healing Herbs’, Michael Castleman
New clinical guidelines for the use of medicinal plants, Deakin University

Feed Your Brain and Feel Better

August 21, 2021

by metaphor with No Comment Anxiety Depression Diet Healing with nature Health and wellbeing Mental health Nutrition Self Care Wellbeing

Did you know that up to 40% of the nutrients you eat goes into feeding your brain?

The food you eat not only fuels your physical health but new research shows it affects our mental health too!

Is your brain foggy and lethargic, ruminating and making you feel depressed, or overactive and anxious? So what is it you are putting into your body? If we’re really going to make a difference in how we feel and think, then we have to look at what we are feeding our brain.

We need to start taking a different approach to treating mental health, because medication alone is not the answer. If it were, then we wouldn’t be having a global mental health crisis right now. Globally, the number of people taking antidepressants, anti-anxiety and anxti-psychotic medication has doubled over the last five years to 17 percent of the adult population.

So I want to shine the light on nutrition to improve your mental health.

You’re not going to like what you read because this requires a move away from ultra-processed foods which are usually cheap and convenient. The Western diet is typically high in calories, refined grains and sugar, heavily processed, high in chemicals and low in fresh produce. These foods are packed out with ingredients like starch, vegetable oil and sugars along with additives like colours, flavours and emulsifiers so they are cheap to buy but offer no nutritional goodness.

So what is it your brain actually needs so that it can function at its best and having you thinking and feeling great? Fish oil is a rich source of omega-3 fatty acids that are key to good brain function. But the real jewels for a mentally healthy diet I want to introduce you to are micronutrients. Unlike their much bigger cousins’ macronutrients – carbs, proteins and fats – micronutrients are vitamins and minerals.

Minerals are the stable chemical compounds like calcium, phosphorus, magnesium and potassium and the trace minerals like zinc, copper, iodine and selenium. Vitamins are organic compounds which are generally not made in the body, we have to consume them through plants. There are about 15 essential vitamins with a variety of letters and numbers which you are probably familiar with.

Most of us are not getting all the necessary micronutrients from real foods that is needed for a mentally healthy brain! In a recent US study, 94 % of the US population did not even meet the daily requirement for Vitamin D, 89% for Vitamin E, 52% for magnesium, 44% for calcium, 43% for Vitamin A and 39% for Vitamin C. Could this be the reason why so many of us are struggling with depression and anxiety?

So what is it about these micronutrient little gems that is so key to our mental health? Well, this is where it gets a little complex because it is about understanding a bit of brain chemistry.

Micronutrients are key to our brain being able to make neurotransmitters such as serotonin, you probably know as the ‘happy hormone’. It’s the chemical that contributes to our feelings of wellbeing, stabilizes our mood and plays a role in regulating our sleep, learning, memory and appetite. Without it, we feel depressed.

Micronutrients are also vital in assisting the mitochondria, or energy organelles of your cells to make adenosine triphosphate (ATP). The citric acid cycle, also known as the Krebs cycle, produces ATP and is completely dependent on micronutrients to function.

Take a close look at how many micronutrients are involved in this cycle? Mind blowing.

But wait there’s more.

“In every organ of our body, including our brain, compounds or chemicals go through multiple conversions. So from chemical A to chemical B. It’s that simple. And to make that conversion work, you need enzymes and cofactors. Consider enzymes as the tools needed to assemble a car. The enzymes are the tools used to build the car, but they are dependent upon having plenty of factory workers. Without the workers, the assembly just won’t happen, but with more of them, assembly will go faster. Minerals and vitamins are your factory workers. So in other words, you need to feed your brain a steady supply of micronutrients to provide the co-factors needed for brain metabolism to happen.” (Rucklidge)

So let’s use our happy hormone as an example. We need to consume the chemical tryptophan in order for it to convert into the neurotransmitter, serotonin. And in order to make the conversation, we also need iron, phosphorus, calcium and vitamin B6. For serotonin to breakdown we need niacin and riboflavin, as well as molybdenum. Other steps required for the breakdown of tryptophan, requires calcium, potassium, iron, zinc, copper, thiamine, riboflavin and niacin. So all up there are 11 micronutrients required for three steps in the chemical pathway of converting tryptophan to serotonin. Complex isn’t it? Makes you wonder what happens when one or more of these crucial ingredients is missing from our diet? Is it no wonder so many of us are depressed when our diets are so poor?

These same types of complex metabolism processes are required to make all neurotransmitters. Dopamine, the pleasure hormone, which requires the amino acid tyrosine may have a role to play in the diagnosis of schizophrenia, ADHD and Parkinsons Disease. GABA, the relaxing chemical, is responsible for slowing down the brain and central nervous system, creating a sense of calm, lowering anxiety and reducing mental and physical stress. So the key message here is, we need a broad range of micronutrients in order to optimize brain metabolism and function, to operate at our physical and mental best.

So now you know why and how micronutrients are like gold for our mental health, you probably just want to know what specific foods you should be eating. Well, here is one list. It is considered to be the most micronutrient-rich anti-depressant foods, according to psychiatrists Laura LaChance and Drew Ramsey beginning with the most beneficial.

Animals Foods
Oyster
Liver and organ meats
Poultry giblets
Clam and muscles
Octopus
Crab
Goat
Tuna
Lobster
Rainbow Trout
Salmon
Herring
Emu
Snapper

Plant Foods
Watercress
Spinach
Mustard, turnip or beet greens
Lettuces
Swiss chard
Fresh herbs
Chicory greens
Pummelo
Peppers
Kale or collards
Pumpkin
Dandelion greens
Cauliflower
Kohlrabi
Red cabbage
Broccoli
Brussel sprouts
Paw Paw
Lemon
Strawberry

Other research has shown increasing foods high in tryptophan like milk, turkey, chicken and oats reduces depression risk, and maintains appropriate melatonin levels, which aids a good night’s sleep.

Research shows that the Mediterranean diet stacks up well against the criteria for better brain health, rich in vitamins, minerals and essential fatty acids. How would your diet stack up? Are there some small changes you could make to improve your mental health, decrease the impact of stress on your body or reduce depression and anxiety?

I look forward to sharing more resources with you as we explore the role of nutrition in mental health. If a holistic approach to mental health appeals to you, then you may like to check out my services.

References:

Antidepressant foods: An Evidence-Based nutrient profiling system for depression, Laura LaChance & Drew Ramsey, 2018

The role of Vitamins and Minerals in Energy Metabolism and Well-Being, S. Huskisson, S. Maggini & M. Ruf, 2007

The Better Brain: The New Science of Treating, Anxiety, Depression, ADHD and Other Mental Health Disorders With Nutrition, Bonnie J Kaplan & Julia J Rucklidge, 2021

Mental Health and Nutrition, edx course, University of Canterbury, J. Rucklidge

‘Numbness’ and the Battle of Holding onto Something I Care About

February 21, 2021

by metaphor with No Comment Children's voices Client Stories Depression Feelings and Emotions Mental health Outsider Witness opportunities Youth

I’ve been struggling with this thing I can only describe as ‘Numbness’.

Numbness can set in randomly for no reason at all. Or if something happens that I feel sad about. It can happen at home or at school. It seems to like invading my weekends.

It’s like the light bulb goes out in me. And I lose the thrill of doing anything.

Numbness can make me not feel anything. I just feel tired and want to be alone in my room. I’m even too tired to fight with my siblings.

Numbness takes away my motivation and makes me not want to do any of the stuff I really like. It takes me away from being with my family.

When numbness is around, I stop taking care of myself. I stop showering. Numbness is not something I can just wash off.

Numbness throws me out of routine. There’s no in between. I either eat too little or eat too much, sleep too much or not enough.

It makes me lose all hope when it tries to tell me “Oh well, it is what it is”. If I fail an assignment, no big deal.

There are things I try desperately to hold onto when I notice Numbness trying to take me away from the things I care about. One of these things is LOGIC. I can call on logical thinking to try to challenge the tricks and tactics of Numbness.

I like bingeing on my favourite TV shows. This makes the light bulb really bright in me. I feel happy and it influences me to do more of my favourite stuff.

Numbness has not been able to steal way my personality when it comes to kindness. Even when I’m not at my best, I am still kind and friendly to others. I still give a bright smile to people I care about. I tell my friends to stay strong even when I am feeling worthless. I know I’m a good person. Even at my weakest, I still give advice to my friends, even if it’s a bit quicker than usual. I will never say “I can’t help you”. I believe it’s important to be friendly. I hate the idea of making people sad for no reason. If I snap at them, that hurts me. I won’t let Numbness take away my goodness.

If my favourite anime character Erza was fighting Numbness, she would never give up. She is always thinking of her friends, she keeps fighting for them. She reminds herself of what she is trying to protect. She cares a lot about other people and gets strength from helping others. There are moments when I feel accomplishment when I help other people.

I won’t go overboard trying to chew someone up. That takes too much energy. In the past one friend dragged the energy out of me. When they are upset, I don’t put much energy in. I don’t want to get drawn into their stuff. I have to try to put boundaries in for myself.

Erza wouldn’t let people walk all over her. She would say “I’m not an inanimate object”. She has good friends that don’t try to use her. I want to be able to stand up for myself more. If no-one is going to stand up for me, I need to do it for myself. If there are people picking on me, I just ignore them and walk away.

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Balancing in the Boat: What helps me get out of the dark messy waters of Depression

January 22, 2021

by metaphor with No Comment Client Stories Depression Mental health Narrative therapy

In this reflection, our author shares the skills and knowledge she holds for managing depression. This story emerged after we read together the story of Ebony which was published by Sarah Penwarden in her work with young women at a New Zealand High School. The reflection begins with an excerpt from Ebony’s story, followed by our author’s story.

EBONY’S FIGHT WITH DEPRESSION – in which she holds onto what she’s learned and what she knows
After many years of depression Ebony knew depression quite well. It was familiar; it could suck you in.
Depression was like a well; a daunting, dark and gloomy well. It was made out of grey stone, and had sides to it. When she was at the bottom of the well, she couldn’t climb out of it.
Ebony learned that you’ve just got to stop yourself reaching the bottom of the well. She‘d also learn that others can help you up. Some people can do this without even realising it. She knew from experience that once you were in the well, it was very hard to climb back up. She could fall
back down the well by letting one thing get to her.
There were times when Ebony could see herself perched on the edge of the well, sitting on the top; feeling unsteady, swaying, waiting for one gust of wind to push her off balance. All she could do was to try to fall back instead of forward; back onto the grass, rather than forward into the well. Even though falling back would be difficult and painful, it would be better than falling into the well. It was all relative.
Up on the grass, she had people there to break her fall, people to support her. That was the advice she wanted to give herself: fall back instead of forward. It will eventually get better. The grass was soft and there was shorter to fall. She just needed the courage to fall back.
This was difficult because the well was very familiar, and falling backwards involved complete trust. There was something slightly welcoming to her about the well. There was so much comfort in the
depression. No-one else seemed to understand that. But down in the well she knew would become accustomed to being alone in a cold, dark place. It felt safe down there; no-one could harm her. But then she would look up and see something beautiful – a bird, a butterfly, someone’s face, and this would give her determination to climb up.

I recently heard Ebony’s ‘Fight with Depression’ story. I really liked this story and I connected with her experience of depression being like falling into a dark and gloomy well. I noticed how hard Ebony tried to ‘fall back instead of forward’ into the well because once she had fallen into the well it was very hard to climb back up. This got me thinking about how ‘falling back’ requires a lot of trust. Trust that people will be there for you. For me, trust is when you know you have people behind you and you have a history of supporting each other. If you support them, then you know they will be there for you when you need it. I’ve been there supporting my brother in the past and I know he will be there for me. For me this is having a good balance in the relationship. Balance is important when trying to get out of the well of depression. Without balance, you might fall in.

For me, depression lurks in the deep, dark water underneath my boat. It makes me not care if I fall in or not. When I feel myself slowing dipping into the darkness, life feels bland and exhausting. Its hard to see life being any different. It takes away my motivation to live and I all I feel is pain. Sitting on the edge of that boat, I feel like I’ve lost myself.

Depression makes you withdraw from relationships with people and with life. It takes me away from doing my assignments and stuffs up my routine. It pulls you down into the dark water and disrupts the balance. It makes me not bothered to ask for help.

There are some things that help to keep me in the boat.

Friends distract me from falling in. The best kind of friends are ones that are fun, easy to talk to and don’t push subjects onto you. They might gently make suggestions like how to get better sleep. They are looking out for me. They include me in things. They have a good balance of logic and emotion. When I lack logic in my thinking or cannot connect with myself emotionally, they help me out. They read me well. These friends have good balanced lives. They are not fussed about the future or the past; they help me stay in the present moment. I appreciate that they are not self centred.

Depression has me wanting to keep my emotional and dark thoughts to myself. I’ve learnt that its healthier to project these thoughts onto other people like counsellors. I also know I can talk to my brother. I know that he has dealt with his own depressing emotions before. We have dealt with tough situations together in the past and have been able to get things off our chest. We developed a bond. So recently when I found myself in the dark depressing waters, my mum got him on the phone. My brother doesn’t undermine a problem. He thinks all problems are on the same level, none is more important than another. So even if my problems are different to his, he still values my experience. That’s where trust comes in. I can ‘fall back’ and trust my brother to be there for me.

Opportunity to be an Outsider Witness to this story

After reading this story, we invite you to write a message to send back to the author. Here are some questions to guide your response.

As you read this story, were there any words or phrases that caught your attention? Which ones?
When you read these words, what pictures came to your mind about the authors hopes for her life and what is important to her (ie. dreams, values and beliefs)? Can you describe that picture?
Is there something about your own life that helps you connect with this part of the story? Can you share a story from your own experience that shows why this part of the story meant something to you?
So what does it mean for you now, having read this story? How have you been moved? Where has this experience taken you to?

Please contact us with your response and we will forward your message to the author of this story.

7 Reasons for Choosing Me as Your Therapist

December 27, 2019

by metaphor with No Comment Bush therapy Counselling Culturally Fit Social Workers Eco-social work Ecotherapy Expressive therapies Group work Healing from Trauma Healing with nature Health and wellbeing Mental health Narrative therapy Social Work with passion

So it is just about to clock over into a new year and a new decade. Are you filled with excitement or dread?

Perhaps it’s time to finally do something about that Anxiety that has stopped you from getting a job or going outside. Or maybe you want to shine the spotlight on the plans Depression has had for your life, because it doesn’t fit for you anymore. Or perhaps your life experiences or the state of planet have you believing that life will never be safe again?

If the idea of therapy, freaks you out (yeah, Anxiety can stop you from getting help too!), then here are 7 reasons why you might like to consider reaching out to me. Unlike other counsellors, I do have a few unique features that you won’t find elsewhere, as an alternative from traditional talk therapies.

I come to you.
If transport is an issue or the idea of meeting a stranger in an office doesn’t float your boat, no problem. I can meet you at your home, your workplace (if there is a suitable private space), or school (so you don’t have to run around delivering kids to their appointment).
You are not the problem here. Your problem is the problem.
Your problem is not inside of you, but perhaps it has been coming and going for so long now, it has you convinced there must be something wrong with you. Maybe other people also think that you need fixing. Together we will expose the problem for what it really is – something external to you. Something you can have control over. Something you can change.
I will meet you outside (if you like).
From a Western viewpoint, it’s called eco-therapy. If you’re from First Nations mob, yarning on country is what you have always done. And it’s a much better option for people who don’t feel comfortable eyeballing their therapist between four enclosed walls. I meet people on beaches, riverbanks and in parks, while taking the utmost care to maintain your privacy as much as possible. Being in nature provides a whole host of health and well-being benefits. I learned all about the healing aspects of being connected to the land from my time working in remote communities of the Northern Territory.
You may not have to pay.
I am committed to offering therapeutic experiences to people who can least afford it. If you have a mild to moderate mental health issue and are experiencing financial hardship, you may be eligible for bulk billing through Medicare. You will need a Mental Health Care Plan and referral from your GP.
I am here to stay.
There is nothing worse than building a relationship with a therapist, then learning that they are leaving their job or moving away. Seaspray is my home and my work space. I am really passionate about my community and making it a great place for everyone to live, work and play. This is where I grew up and this is where I will die.
I will ‘Walk and Talk’.
Sitting still doesn’t suit everyone especially if you feel fidgety or restless. Sometimes moving your body is part of what’s needed to help you relax, express yourself or allow trauma stuck in the body to move through. Whether it is along the Ninety Mile beach or around Lake Gutheridge, in a private session or in a group with our Narrative Walks program!
I am the only Certified Nature and Forest Therapy Guide in the Wellingto region.
If the stress of daily life has taken its toll, let me guide you into the forest or along the beach to help you slow down and reconnect mindfully with yourself and nature. You can book a private walk with a group of friends, colleagues or just yourself.

So what are your plans for your life in the decade to come? Let’s work together to make it happen. Get in touch.

Mindfulness in Nature: Meditation for those who can’t meditate

May 1, 2019

by metaphor with No Comment Eco-social work Ecotherapy Healing with nature Health and wellbeing Mental health Mindfulness Nature and Forest Therapy Relaxation Self Care Stress Therapy on the Go Wellbeing

I am writing this on the banks of the Macleay River in Kempsey. I feel a few gentle raindrops hitting the back of my neck. I smell the manure of the resident ducks wafting in the air. I hear the sound of the breeze whistling through pine needles. I see ripples of sunlight and reflection dancing over the water. I pick up a lonesome goose feather, run it across my cheek, and wince with the tickle. The cut grass feels prickly on the backs of my legs. This is mindfulness; what it feels like to be in the present moment, just noticing what is around me and the effect it has on my body.

I notice that which brings the most pleasure and choose to linger in those sensations a bit longer. Some would say we have lost the art of how to feel pleasure deeply, that somehow it is indulgent and we should move onto the next thing quickly for instant gratification.

A sensory experience on the banks of the Macleay River, Kempsey

In my mental health counselling practice, I come across a lot of people who struggle with meditation. They have been told to do it by well- meaning health professionals to cope with the stresses of daily life, anxiety or depression. But they often feel they can’t do it or at least sustain it. Some of us are just not born to sit still with our legs crossed on the floor humming a mantra. And the simple fact is, you don’t need to. The same kinds of relaxation and mind stilling effects can be gained by spending time in nature, mindfully and with intention. Nature helps us to turn our brains off and just be.

Often what brings people unstuck is the constant invasion of thoughts or feelings that arise during meditation. The voice of anxiety or depression definitely doesn’t want you to enjoy yourself. I know I struggled with this for many years, wondering if I was somehow doing it wrong or failing. I gave up and came back to it later in life when stress was impacting seriously on my health. Know that it is OK to have invading thoughts and feelings. Rather than push them away, welcome them. Then gently bring yourself back to the focus of your attention.

The focus of our attention does not have to be breathing, counting to ten, or repeating a mantra. It can simply be bringing your awareness to the natural environment using all your senses. Give yourself permission to enjoy that bird song, watch that butterfly, breathe that ocean air.

Let’s try it now. (You may like to record the following script on your phone, with gentle pauses or have someone guide you.)

I invite you to find a spot in nature where you can sit, stand or lie down without being interrupted. Allow yourself to just take in your surroundings and notice what is around you.
If you feel comfortable doing so, close your eyes. If not, you can lower your eyes to the ground and gently soften your gaze.
Take a moment to tune into your body. Notice if there is a part of you that is a bit tight or tense. Without making judgement, just give your body what it needs to feel relaxed. This could be a stretch, a deep breath, a wriggle or shake.
When you’re ready, bring your attention to the part of your body that is connected to the ground. Notice how it feels just to be supported by the earth. Notice the feeling of gravity and what it is like to be pulled gently towards the earth.
You may find that you are distracted by thoughts or feelings. This is okay. When you notice them, acknowledge them and let them float gently away again, like a leaf in the wind.
Now bring your attention to your sense of touch. Hold your hands out in front of you and notice the sensation of the air on your skin. You may like to explore the variety of textures on the ground around you. If there is a particular sensation of touch that feels pleasurable to you, invite it in for a minute.
Turning your attention to your hearing, notice what sounds are around you. Notice the variety of sounds, what is furtherest away, what is closest to you and what is filling the gap in between. You may notice the sounds are interacting with each other, like a chorus or symphony. Exaggerate the sound of your own breathing to see if you can blend it in with this rhythm. Perhaps there is a sound which is giving you the most pleasure. Allow it to penetrate your being.
Breathing in through your mouth, see if there is a taste to air. Notice the texture or quality of the air. If you’re feeling a bit cheeky, poke out your tongue and turn your head in different directions to see what changes. Breathing in through your nose, notice what smells are being offered. Move your head in different directions to notice what changes. Give yourself permission to linger longer in the smell that is giving you pleasure.
Before opening your eyes, imagine your eyes are like the sun popping over the horizon on a brand new day. When you are ready, open your eyes slowly, low at first and gently moving skyward. Notice what comes into your awareness.

Journalist and author, Christine Jackman practises mindfulness in nature on the Coffs Coast.

You may like to reflect on what you are noticing about this kind of mindfulness meditation? What are you noticing in your body, in your mind, in your mood? What are you noticing in your surroundings that you have not observed before?

To me, a mindfulness practice in nature feels like ‘coming home’ to my true nature. It’s a way of being that has been practiced by our ancestors since time immemorial.

For more ways of being truly present in nature for good health and wellbeing, check out my Nature Therapy e-book. It’s free when you sign up to my newsletter.

Kids and Nature: Nurturing strong and healthy minds!

January 24, 2019

by metaphor with No Comment Eco-social work Ecotherapy Forest bathing Healing Our Children Healing with nature Health and wellbeing Mental health Nature and Forest Therapy Parenting Relaxation Shinrin Yoku Therapy on the Go Working with Children

Many of you will be familiar with my passion for keeping children safe in their first three years of life through the Healing Our Children project, to improve their chances of growing into strong and healthy adults! It is one thing to protect babies from violence to prevent trauma to the brain, but it is quite another to add in nurturing and nourishing activities to promote brain growth!

Author of ‘Your Brain on Nature”, Dr Alan Logan says “Your connection to nature established early in life to your experiences can actually influence your life course’s wellbeing”. He argues that young children who are disconnected from nature experience a variety of health impacts from poor gut health and low immunity to compromised mental health.

Louv and Charles have been looking at a growing body of evidence across the world that suggests children are now spending much less time in nature-based outdoor activity and this is having a detrimental effect on their development. Louv has gone so far as to use the term ‘nature deficit disorder’ to describe this problem.

While some research findings have limitations, here are some of the trends worth noting.

Between the decades, 1980’s to 2000’s, children’s lives have become increasingly structured and media oriented, leaving less time for independent play of any kind, including unstructured play in nature. Free play is going down, screen time is going up.
Visits to parks, national forests and other public land is in decline and are a possible indicator of the frequency of children’s exposure to the natural world.
There are fewer opportunities for children to engage in the natural world, with parents containing their children to more restrictive spaces, the move towards play indoors with supervision rather than unsupervised in parks, playgrounds or streets, a dramatic decline in children’s independent mobility, parents exerting greater control over children’s play and limitations put on children’s adventurous play.
Nature may encourage and support children’s physical activity and help them maintain a healthy weight. The number of obese children is rising, moving into their teens they are much less physically active. Some studies have linked children’s health to green spaces in the neighbourhood.
Children have less knowledge about plants, animals and their environment today than their parents. One possibility is that biodiversity has decreased where children live; or children have little or no meaningful direct experience with local biodiversity.

Evidence of decreased mobility, reduced availability to natural areas, and restrictions placed by parents on children’s activities in natural areas, suggests fewer opportunities to engage in the natural world.

So what does the research say about the benefits of contact with nature for children and young people?

There are a number of studies that demonstrate children’s play outdoors reduces the impact of stressful life events and has long-term benefits for physical, social, emotional and cognitive development. Children who experienced high levels of contact with nature report higher global self-worth and higher cognitive function increasing their ability to learn and concentrate, decreasing anxiety and increasing self-esteem.

In Australia, adolescents have talked about their desire for safe places to break away from everyday life, to restore energy levels and to make meaning from the ups and downs of life. Between 25 and 31% of young people in Years 9 to 12 said that nature was their favourite place to find peace, quiet and freedom, feel calm, where they can think about things or where they can be themselves. The study found nature plays an important role in maintaining stable mental health for adolescents, who live in a modern world where societal changes and pressures are rising at a rapid rate.

Primary school children’s access to nature in Melbourne primary schools has shown a number of social and mental health benefits including building resilience, improved attitudes towards school and relationships with peers and adults, greater calmness and less disruptive behaviour, growing sense of freedom and creativity, and enhanced self-confidence.

We know how good it is. So how can we get our kids off their devices and plugging into nature? Here are three nature connection invitations, I recently tried with some children aged 10-14 on a Guided Nature and Forest Therapy walk. They absolutely loved them!

Wish Upon a Rock

Find a rocky creek or waterway. Invite the children to create a cairn. For each rock they are able to stack and balance, they can make a wish, a hope or dream. How many wishes can they balance? Give the child time to reflect on their experience.

Befriend a Tree.

Invite your child to find a tree they connect with. Invite them to get up close and use their sense of touch to explore. “What do you notice when you hold a leaf or two? What do you hear when you move the leaves or run a stick against the bark? What part of the tree has a smell? Do you see different things when you get up close or sit further away?” After a while, invite them to sit by themselves next to the tree and just spend some quiet time there. “Perhaps a name for your tree might come to you. I wonder what stories this tree might tell you while sitting there in quiet still awareness?”

Paint a Rock

Using paint pens and a flat rock, write a message for the forest or for other beings in the forest to discover. Hide your rocks in the forest. Take a photo of them and post its location on the #NSWRocks Facebook or Instagram community page (or search your state for your local rock group). You can join in the hunt for other kids rocks too.

Of course, it is much easier for children to feel comfortable in nature, if they have been exposed at an early age. Taking your baby for a daily walk outside is giving them a great start to life. You will be laying down the foundations of a strong and healthy brain. Oh, and bringing down some of your own stress levels too, no doubt. Here’s to happy child’s play in nature!

References:

ABC News (2016) ‘Gut health, mental wellbeing and immunity linked to outdoor play’

Charles C and Louv, R. (2009) Children’s Nature Deficit: What We Know – and Don’t Know.

Selhub E and Logan A. (2012) Your Brain on Nature

Townsend M and Weerasuriya R. (2010). Beyond Blue to Green: The benefits of contact with nature for mental health and well-being. Beyond Blue Limited: Melbourne, Australia.

5 Intentional Ways to Bring Nature Therapy Indoors

September 6, 2018

by metaphor with No Comment Ecotherapy Feelings and Emotions Healing with nature Health and wellbeing Mental health Mindfulness Mother Earth Nature and Forest Therapy Self Care Social and emotional wellbeing Stress Therapy on the Go Wellbeing

After three days of constant rain, I feel myself starting to go a little ‘cray cray’. I miss my daily walk up the country road where I live. Not surprisingly, I come down with a cold and by day three it turns into a headache. Does this happen to you? After days of not venturing outside, your health starts to deteriorate?

It makes a lot of sense, given that being in nature or green spaces is scientifically proven to promote good physical, mental and spiritual wellbeing.

Don’t despair. I have some tips for bringing the benefits of nature indoors, so you can enjoy the sensory experience even when stuck inside.

1. Pot up the pesky weed and bring it inside.

Plants are not only a visually pleasing and calming addition to your home, but can be a great source of air purification. Two of the best plants to remove indoor toxins and chemicals are Mother in Laws tongue (a weed in the garden) and the Peace Lily. With increased oxygen levels in your home, you will also breathe easier.
Houseplants also reduce the incidence of dry skin, colds, sore throats and dry coughs. Put a plant on your desk to give your eyes a rest from your computer screen, boost concentration and be more productive. One study showed that hanging out with indoor plants can increase memory retention up to 20 percent. Weird but true.

2. Knock on Wood.

A lot of research has shown that using wood indoors in the form of furniture, fittings and features helps us to relax. Simply running your fingers across a wooden benchtop can calm your nervous system, lower your heart rate and reduce brain activity, promoting an instant soothing effect. The smell of naturally dried wood has a similar effect and can be replicated by spraying some essential oils such as cedarwood, siberian fir or eucalyptus around your home. Always choose naturally dried wood products, not heat treated wood for your home as the aromas produce very different results. A good excuse to treat yourself to a new chopping board!

3. Create a nature table.

Dig out that shell collection in your bathroom, then go gather some stones, pine cones, feathers, or other forest finds that bring you pleasure. Not just for kids, a nature table or basket is a good ‘go to’ to distract us when feeling stressed, anxious or depressed. In this situation, pick up something that attracts your attention, find a place to sit, and just explore this treasure with your sense of touch, smell, hearing and sight. Notice how this feels in your body. Notice what memories arise for you. Does this natural object have a story to tell? Allow yourself time to be mindful and present. Let feelings arise and fall away. Just notice without judgement.

4. Uber some fresh cut flowers.

There isn’t a human being around that doesn’t get pleasure from admiring and smelling cut flowers. But did you know that flower arrangements also offer physical benefits too? Simply looking at fresh flowers in a vase has been shown to decrease the sympathetic nervous system response to stress and increase physiological relaxation responses. A similar result is experienced when smelling floral essential oils, inducing relaxation and comfort. So go pick a wild bunch and knock yourself out.

5. Bring nature imagery inside.

This is a great one, particularly if you live in an apartment in the city, or have very little green space around where you live. Science has shown that showing prisoners photos and videos of forests, glaciers and waterfalls reduces tension, improves sleep and results in less violent angry outbursts.
Install some nature artwork, change your screensaver to a majestic landscape or watch a nature documentary. Or simply close your mind and put yourself in your favourite natural landscape. The brain doesn’t know the difference between real life and mindful imagery. You get similar mental health benefits either way!

So if you’re stuck indoors, know that nature with all its healing properties is there for you. Go out there and invite it in. Do it mindfully with intention and purpose.

You might like to also read: 5 Nature Therapy Habits You Can Start Today

For more quick and easy Nature Therapy practices you can incorporate into your day, sign up to my Newsletter and I will send you my free e-book featuring the 21 Day Nature Therapy Challenge. That’s 21 days of Nature Therapy ideas to help you develop a healthy new habit.

References:

Miyazaki, Y. (2018). Shinrin-yoku: the Japanese way of forest bating for health and relaxation. Octopus Publishing Group, London.

Rokas, L. (2017). ‘NASA Reveals A List Of The Best Air-Cleaning Plants For Your Home’ at https://www.boredpanda.com/best-air-filtering-houseplants-nasa/

University of Utah, ‘Nature Imagery Calms Prisoners’, https://phys.org/news/2017-08-nature-imagery-calms-prisoners.html

Stressed at Work? Take it Outside.

May 30, 2018

by metaphor with No Comment Eco-social work Ecotherapy Forest bathing Healing with nature Health and wellbeing Mental health Nature and Forest Therapy Self Care Stress Wellbeing Workplace Wellbeing

Did you know that more than half of the Australian workforce is stressed and almost just as many of us will go on to experience mental illness? Stress related claims cost Australian business over $200 million annually!

The impact of stress usually results in deteriorating work performance, taking more time off and running down your immune system. Illness has a direct effect on both the quality and quantity of your work. You will work more slowly than usual, make more mistakes or need to repeat tasks. This lower labour productivity translates to increased costs for employers.

It’s a pretty depressing picture, isn’t it? What’s going on? Why are we such a stressed out bunch? Well, there’s probably a lot of reasons! And something needs to change. We spend a lot of our lives at work, we deserve to be happy and for work to be a fun and relaxed place to be, where we feel respected by our (not stressed out) colleagues and valued by our (not stressed out) boss.

One view is that people are spending much less time in nature and that we are suffering from ‘nature deficit disorder’ which affects us mentally, physically and spiritually. I’ve been doing a lot of research recently around the effects of nature on health and wellbeing and how this carries over into our work life. People who spend time in nature are not only happier and healthier but also smarter and more successful inside the office. Happy people are 31% more productive, less absent with 23% fewer fatigue symptoms and up to 10% more engaged in their work. The benefits flow on to business with a happy workforce bringing in 20% higher profits. It’s a win, win for everybody.

One study showed that staff on long-term sick leave from stress related illness show improvements in functioning and mood after being in a forest. Even just looking at trees out a window has a positive effect on mood; workers experience less frustration, more patience, less health complaints and higher job satisfaction.

Employers that invest in staff health and wellbeing can expect increased work performance and productivity, cost savings from higher retention and lower absenteeism, and a happier organisational culture.

So what can you do to bring these benefits of nature into your office space? Here’s a few ideas.

Take your lunch break outside. Go for a walk to a nearby park and lie under the trees or ask your boss for an outdoor sit space to eat. Get your daily boost of Vitamin D and invite in the sights, sounds and textures in your environment to relax and restore your mind, body and soul.
Bring a pot plant to put on your desk. They provide numerous benefits such as cleaning the air, helping to relieve stress, contributing to your creativity and giving your eyes a break from the computer.
Add nature to your commute. If you walk or cycle, change your route to include a park. If you catch public transport, be intentional about noticing nature on your route. Get on later, or off earlier so you can include outdoor time as part of your journey.
Take your next meeting outside or try a walking meeting in a natural space. Being in nature brings with it better decision making, more creativity and alertness.
Turn your desk around so you are facing the window and can give your eyes a rest from the computer now and then.
Open the blinds to allow the natural sunlight to flood the room. Or better still open your window to let in the natural (non-airconditioned) air and the sounds of the birds or leaves rustling in the wind.
Block out the office noise and listen to nature sounds like running water, bird song and gentle rain on your headphones.
Hang up a painting, artwork or photography showcasing nature’s wonders or install a nature computer screen-saver. Even looking at nature has health benefits too!
Have a nature play table in your office with shells, stones, bark, feathers or other things you find, alongside your oil burner decanting a natural pine scent. Colleagues that visit might linger a while longer!
Sweet talk the boss into investing in biophilia as a core design principle in the office or outdoor spaces. For inspiration check out what Google and Ferrari have done.

This Saturday at #StartUpsCoffsCoast I will be launching a new service to promote a nature-based approach to health and wellbeing in the workplace. This includes Half-Day Corporate Wellbeing Sessions for team-building, planning days and Corporate events; Guided Lunchtime Daily Doses for Staff, and access to Consultation Services to develop and implement Green Wellbeing policies, drawing on the combination of professional expertise at Nature and Wellbeing Australia. My new look website with more details is on its way very soon.

I hope to see you in nature. And don’t forget to take the boss with you!

…metaphorically speaking

Posts in category: Mental health

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