I was reluctant to write this entry for a long time because I doubted myself, thinking that maybe what I would like to say was too obvious.
There is a steady stream of clients who make the same omissions repeatedly –
so here we are.
Let’s talk about what I call "basics".
This entry will discuss the importance of basic improvements that everyone can make to aid mental health and well-being.
There is an unspoken hypothesis that ill mental health comes from some unhealed childhood trauma, toxic relationships with parents, dysfunctional thinking patterns or genetic predispositions. That is true, but…
What about basics?
And I will not overcomplicate things or try to sell you supplements.
Throughout my six years of experience as a psychotherapist and twelve years of experience in the educational sector, I realised that many mental health struggles are dependent on basics. Surprisingly, I acknowledge that there are a few issues that are not connected to mental health but have an enormous impact on how we feel.
- Thyroid. It's hard to accept that a butterfly-shaped gland controls how you feel. I had a fascinating conversation with my friend, who happens to be a psychiatrist. She said that almost all her clients who come for medication for depression or anxiety have underlying problems with thyroid. My advice is that if you feel depressed or anxious, ask your GP to check your TSH levels, which indicates that your thyroid works correctly.
2. Iron. There have been countless times when clients come to therapy with fatigue and a lack of motivation that they thought was depression. I always advise them to do blood tests to ensure their iron level is within range, and 8 out of 10 times, people complaining about lack of energy have iron deficiency.
3. Sleep. I learned from investment bankers how sleep can negatively influence your mental health. You cannot sleep 4 hours a day and be happy and calm. If you sleep less than 8 hours a day, you will experience all negative symptoms of ill mental health. People who do not sleep feel anxious and irritated because their brains do not have time to process emotions and remove toxic byproducts of brain metabolism.
4. Screen time.
Screen time will pump your dopamine levels to the point of uncomfortable fullness. It is like eating a box of doughnuts. You are left satiated but unmotivated, numb, and feeling horrible heartburn. Clients who limit their screen time are motivated to do things because they look for dopamine and find it in healthier places. And yes, screen time influences depression.
5. Exercise. I blame influencers for complicating matters for regular humans and inconveniencing that is only possible with personal trainers and expensive equipment. Only some people will be CrossFit competitors, marine commandos, or bodybuilders. Everyone can access at least ten straightforward body exercises to feel better. You do not have to perform complicated exercise routines to feel better. What about walking, swimming, riding a bike, or simply stretching? No gym memberships, no strenuous classes—just the pleasure of movement.
6. Rotten food. Almost all Instagram and Ticktock influencers talk about gut health and how that influences mental health. What can I say? It is true, but slow-cooked food is as old as humanity. In my culture, things like sauerkraut, kefir, pickles, and sourdough were the basis of cuisine. Eat more rotten food, and you may feel better.
7. Slow down and connect. Sometimes, clients overstimulate their sympathetic nervous system to the point of crushing. They think, work, watch, interact, worry, plan, and overthink.
You cannot sleep and relax when you do not allow the parasympathetic nervous system to slow the body down. Everyone must slow to 65 heartbeats a minute for at least 30 minutes daily. Being on the go and speeding up your internal processes leads to burnout.
8. Cannabis. Any recreational drugs are harmful to you - but most of them do not pretend that they are not dangerous. Contrary to general opinion, weed is bad for you, causing depression, anxiety, problems with sleep and sometimes psychosis. The marihuana which was smoked in prehistoric times was a little puppy compared with what genetically bred dragon people tend to smoke today. And yes, you can get addicted to cannabis.
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