9 mood-boosting activities for when things get a bit much

When you look back at the year so far, it’s all been – well – a bit much. with a global pandemic and going in and out of lockdown, it’s no wonder calls to mental health hotlines have skyrocketed in recent months. If you’re having a hard time, you’re not alone.

While we certainly don’t have the ability to snap our fingers and make the last year disappear, or hold the answers to make life A-OK, we can provide a few science-backed tips on how to make things just a little bit better if you’re feeling down.

But please, if you or someone you know is really struggling, make an appointment to see your healthcare practitioner.

Studies show that people who express gratitude on a regular basis feel more optimistic and positive about life. It can be tough finding things to be grateful for when everything’s feeling a bit grim. But they’re there – the air we breathe, the friendly barista at your local café, the love you get from your family and friends. Set some time aside each evening to jot down three things you’re grateful for. 

An hour-long walk (or a 15-minute run) every day has been shown to significantly lower the risk of depression. So while going outside can be the last thing you feel like doing when you just want to stay in bed, it’s important to give it a red-hot go. 

Many have struggled to foster friendships recently – while we are luckier than the rest of the world, restrictions and sporadic lockdowns have made it tricky to lock in catch-ups with friends or plan anything long-term and if you’ve been spending time online job hunting (or bingeing on Netflix), often the last thing you feel like doing is locking in a Zoom call. But connection is so important for our mental wellness, and talking (rather than texting) is a great way to boost your sense of purpose and help you cope with some of life’s difficulties. It may also help you feel less lonely.

The health benefits of volunteering are as long as your arm: increased self-esteem? Check. Sense of purpose? Check. Reduced stress, loneliness and social anxiety? Check, check, check. But you don’t necessarily need to volunteer your time in a community organisation to reap these rewards (although you definitely should!). The simple act of helping a stranger carry their shopping to the car, making someone dinner, or driving a friend to the doctor can provide the same positive benefits to your health.  

When the chips are down, many of us seek comfort in food. But when that food is high in fat and/or sugar, eating can often make us feel worse. Enter stage right: healthy food that tastes amazing and may even lift your spirits.

Fatty fish, like salmon and tuna, are rich in omega-3s and have been linked to lowering levels of depression. Fermented foods, like kimchi and yoghurt, contain probiotics, which foster good gut health (and may also increase serotonin). And berries, particularly blueberries, are high in antioxidants, which may combat oxidative stress in the body. Check out these quick and easy summer salads.

Exposure to sunlight is essential to our wellbeing. It helps our body produce vitamin D, important for healthy bones and blood cells. It helps regulate our sleep. And it may boost serotonin, a chemical in the brain that can make you feel calm, positive and focussed. Just remember to pop on some SPF before you head out. 

Apart from being a brilliant way to escape to another time, place or dimension, reading is also a great way to de-stress and relax. A study by Yale University found that reading just 30 minutes a day could extend your life span by up to two years.  

There’s mounting evidence to suggest that interacting with nature – as well as sticking your hands in the dirt and growing things – could be beneficial to our mental health. All that digging and weeding is a great way to burn off a few calories, while gardening itself is said to reduce stress and anxiety. Plus there’s the added bonus of growing your own veggies (that have been grown with love, not pesticides). 

Sometimes, only a cuddle will do. And when you give your dog a cuddle, studies have shown that both you and your pooch experience increased levels of happiness, which produces a feel-good endorphin that inhibits cortisol production (the one that’s responsible for stress and anxiety). Don’t have a dog? A cat, family member, teddy bear – even a pillow – will reap the same benefits.