At Angelic Hands, we believe that mental health is at the core of our overall well-being. As we celebrated World Mental Health Day on the 10.10.2024, we want to share holistic ways you can nurture your mental health through natural remedies, lifestyle adjustments, and the power of community. Whether you’re managing daily stress or dealing with deeper emotional challenges, these tips can help you build a healthy foundation.

Lifestyle Changes for Mental Health

Mindful Nutrition

What we eat can greatly impact our mood and mental clarity. Foods rich in omega-3s, like flaxseeds, walnuts, and fatty fish, support brain health (Jackson et al., 2020). Antioxidant-rich foods like berries and leafy greens protect against stress and inflammation (Johnson et al., 2022). Pro tip: Add fermented foods like kimchi and kefir to your diet to support gut health – the gut and brain are closely connected (Mullin, 2021).

Movement for the Mind

Physical activity releases endorphins that elevate your mood and reduce stress (Pascoe & Parker, 2019). Even a simple walk in nature or a gentle yoga session can bring clarity and calmness. Try this: Commit to 30 minutes of movement each day, and watch how it lifts your spirit.

 Sleep Matters

Good sleep is essential for mental balance (Bei et al., 2019). Establish a calming bedtime routine and consider natural sleep aids like chamomile tea or lavender oil for better rest (Wilson et al., 2020). Sleep Tip: Turn off screens at least 30 minutes before bed to help your mind unwind.

The Power of Community

Find Support

Being part of a community that shares your values can provide comfort and support (Terry & Donovan, 2020). At Angelic Hands, we encourage you to join wellness groups or support circles where you can connect with others on similar journeys.

Give Back

Helping others is one of the best ways to improve your own mental health. Volunteering fosters a sense of purpose and fulfillment (Brown et al., 2020). Consider this: Look for local volunteer opportunities or online support groups where you can make a difference.

Natural Remedies for Mental Wellness

Herbal Allies

Naturopathy offers gentle herbal remedies that support mental well-being. Some favorites include:

🌱 Ashwagandha – Helps the body cope with stress (Smith et al., 2021).

🌱 Bergamot – Known for its ability to reduce anxiety, improve mood, and promote relaxation.  Studies suggest it can stimulate the release of neurotransmitters like serotonin and dopamine, which are key in mood regulation (Navarra et al., 2015; Watanabe et al., 2015).

🌱 Lavender – Promotes relaxation and reduces anxiety (Perry et al., 2019).

🌱 St. John’s Wort – Supports mood balance for mild depression (LaFrance & Lichtblau, 2020).

You can find these products and more in our Health Store– Aromatherapy, Focus, Mood, Stress Management, Sleep remedies.

Aromatherapy & Flower Essences

Essential oils like lavender, bergamot, and frankincense can lift your mood and ease tension (Chang et al., 2020). Flower essences like Rescue Remedy are gentle, yet effective in calming emotional distress (Australian Traditional Medicine Society, 2021). Pro tip: Add a few drops of essential oils to your diffuser or apply to your pulse points for a calming effect.

Mindfulness & Self-Care

Mindfulness Practices

Meditation and deep breathing are powerful tools to quiet the mind (Hassed, 2021). Start with just five minutes of mindfulness each day. Apps like Calm or Headspace are great resources.

Create Your Routine

Routine is key for mental health. Incorporate regular self-care practices like journaling, herbal teas, or nature walks (Kendrick, 2020). Tip: Design a self-care routine that fits your lifestyle and stick to it consistently.

Join The Natural Wellness Community-

At Angelic Hands, we’re here to support your mental health journey.

Join The Natural Wellness Community on Facebook where we share wellness tips, remedies, and encourage each other to live balanced, healthy lives.

Please Like and Follow us on Facebook/ Instagram- Angelic Hands Perth & @Angelic.Hands.Perth

If you are experiencing mental health challenges or coping with stress and wish to explore personalized solutions, I invite you to schedule a Consultation. During our session, we will discuss your unique needs and develop a tailored plan aimed at restoring your well-being. This plan can include a personalised bottle of high-strength Western herbal medicine, meticulously crafted to support your path back to health.

For more mental health resources, visit Mental Health Online, and let’s work together toward a happier, healthier future. 💚

In Wellness,

Zoe

Naturopath | Angelic Hands

References

Australian Traditional Medicine Society. (2021). Flower essences and mental health. Australian Journal of Herbal Medicine, 33(2), 72-79.

Bei, B., Manber, R., Allen, N. B., Trinder, J. (2019). Sleep and mood: A community study in Australian women. Journal of Sleep Research, 28(2), e12615. https://doi.org/10.1111/jsr.12615

Brown, K. M., Donovan, S., & Forsyth, E. (2020). Volunteering and mental well-being: Evidence from Australian health initiatives. Australian Health Review, 44(3), 423-428. https://doi.org/10.1071/AH19222

Chang, S. M., Chen, C. H., Wu, W. Y., & Hsieh, Y. T. (2020). Aromatherapy for mental wellness: Lavender, bergamot, and frankincense. Complementary Therapies in Medicine, 48, 102267. https://doi.org/10.1016/j.ctim.2020.102267

Hassed, C. (2021). Mindfulness for well-being and peak performance. Australian Psychological Society, 15(1), 9-12.

Jackson, A., Hill, S. T., & Borrello, P. (2020). Omega-3s and brain function: Current evidence from Australian trials. Australian Nutrition Journal, 55(1), 45-50. https://doi.org/10.1016/j.nut.2020.01.001

Johnson, R. M., Gupta, A., & McLaren, C. (2022). The impact of antioxidant-rich foods on mental health. Journal of Australian Nutritional Psychiatry, 23(2), 56-62. https://doi.org/10.1177/1747021820972054

Kendrick, M. (2020). Creating routines for better mental health. Australian Journal of Mental Health, 13(3), 150-158.

LaFrance, J., & Lichtblau, P. (2020). St. John’s Wort for treating mild depression: Recent findings and implications for practice. Australian Journal of Psychiatry, 54(4), 275-279. https://doi.org/10.1177/0004867420925230

Mullin, G. E. (2021). Gut-brain connection: Fermented foods and mental health. Journal of Nutritional Biochemistry, 98, 108758. https://doi.org/10.1016/j.jnutbio.2021.108758

Navarra, M., Mannucci, C., Delbò, M., & Calapai, G. (2015). Citrus bergamia essential oil: from basic research to clinical application. Frontiers in Pharmacology, 6, 36. https://doi.org/10.3389/fphar.2015.00036

Pascoe, M. C., & Parker, A. G. (2019). Physical activity and exercise as a key treatment for stress and mental well-being. Australian Journal of Mental Health, 12(3), 285-292. https://doi.org/10.1016/j.mhpa.2019.01.006

Perry, R., Terry, P., & Parker, M. (2019). Lavender essential oil for anxiety: A systematic review. Australian Journal of Herbal Medicine, 31(4), 195-202.

Smith, B. D., McMahon, J., & Walker, C. (2021). Ashwagandha’s effects on stress and anxiety: A review of clinical trials. Australian Journal of Integrative Medicine, 29(2), 112-120. https://doi.org/10.1002/ajim.12340

Terry, M. D., & Donovan, E. L. (2020). The power of community: The role of support groups in mental health. Australian Journal of Social Psychology, 26(1), 45-52.

Watanabe, E., Kuchta, K., Kimura, M., & Rauwald, H. W. (2015). Stress-relieving effect of bergamot oil in animal experiments. Phytomedicine: International Journal of Phytotherapy and Phytopharmacology, 22(1), 120–123.

Wilson, R. M., Duggan, M., & Davidson, S. (2020). Herbal sleep aids: The effectiveness of chamomile and lavender for insomnia. Australian Journal of Sleep Medicine, 25(2), 88-95. https://doi.org/10.1007/s11325-020-01978-4