Eaternal Health | Emotional Upset and actions you can take to support yourself
A few hints and tips to help you emotionally during this time of 'staying at home'.
emotions, feelings, stress, essential oils, mood food, exercise, isolation
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Emotional Upset

Emotional Upset

Emotions

The current climate of lockdown/ isolation/quarantine has been a significant challenge for so many.  Emotions have run high and low; from anger to depression, to peace and serenity. Thankfully there is much we can do about the negative emotions.

The language we use, and the thoughts we have.

Above I have used the words ‘lockdown, isolation and quarantine’.  None of these is true, nor do they reflect our reality.  We have been asked to stay ‘at home’.  For most of use home is our safe place, our sanctuary, a place where we can be ourselves.

The language we use can impact our feelings, even our thoughts can create emotions – both positive and negative.

If we think – ‘I am stuck inside’, ‘I can’t go out’, ‘this lockdown is doing my head in’, ‘my husband is driving me mad’, ‘ I can’t stand much more of this’, ‘I am bored out of my brains’ – then our emotions will reflect our thoughts, and our bodies will reflect our emotions. A negative thought can create a negative impact on the physical body as well as the mind.

If you ask a physician, which of his patients is most likely to survive a life threatening disease, when all else is equal, he is likely to say the patient with the bright outlook on life rather than the one with a glass half empty outlook.

So if we use positive language, and practice positive thoughts, we can lighten the situation we find ourselves in. For example:

‘Whilst at home, I am comfortable I can connect with friends and family at almost any time of day, by phone, text, online – there are many options to stay I touch. I can start/develop my exercise routine, meditate each morning, and practice other self-care activities.  I can learn a new language or skill of my choice, tend the garden, bake, walk my dog and enjoy the clean air, listen to the birds, enjoy the beauty of the blossom. I am safe and I choose to be happy. This is bliss!’ Do you see how an awareness of the language and thoughts can uplift the mood?

Gratitude

The practice of recognising things in our lives that we are thankful for can also raise the mood.  Think of 3 things you are grateful for before you go to bed each night and tap into the feeling as you say each one out loud. Your body’s chemistry will respond positively to a positive action, so smile, even if you don’t feel like it.

Mood Food

Diet can impact our mood.

Avoid high sugar foods – they disrupt blood sugar balance; you can feel great one minute and rock bottom the next. Plus they can affect nutrient levels; which are required to produce neurotransmitters – the chemical messengers of the brain.

Support healthy gut bacteria, as they communicate with the brain regularly, with lots of fibrous vegetables, whole grains, some fermented foods like yogurt, sauerkraut and kefir. Ensure you include a wide range of colourful fruits and vegetables to supply good nutrients and antioxidants to help protect the brain.

And don’t forget the ultimate brain food – essential fatty acids like oily fish can support brain function and mood, and the anti-inflammatory effects of flax, chia, pumpkin seeds, walnuts also provide healthy fats for the cell membranes.

Quality protein is also needed to build neurotransmitters.  Include protein with each meal and select the best you can; – wild, free range, grass fed meats, poultry and fish, organic or free range eggs, beans, pulses & grain combo, nuts & seeds.

Exercise

Exercise has been shown to enhance mood. And although many people don’t feel like exercising when they feel down, a short walk can provide many benefits – hearing the birds, getting some sunshine, fresh air and change of environment. If you have a trampoline – get on it and bounce!

Essential Oils

I have been particularly intrigued by the use of essential oils to assist emotions. Thankfully I tend to experience steady emotions most of the time, but I like to diffuse a blend of oils to help motivate me when I feel uninspired, or another to reduce anxiety should it arise.

The aromas can stimulate and alter the nervous system biochemistry. Essential oils may help to improve sleep, reduce stress, stabilize mood, plus much more. And they can produce an emotional response quickly.

When inhaled the essential oil enters the olfactory system, onto the amygdala and can impact our moods and emotions. They can be a beneficial part of re-programming the brain in relation to past experiences, plus using oils aromatically can also facilitate a physical change to the body.

My top dōTERRA essential oils to lift the mood include:

  • Wild orange is pure happiness in a bottle, always makes me smile.
  • Rose is great if you feel isolated
  • Tangerine for oppression.
  • Frankincense if feeling separated
  • Geranium if feeling neglected
  • Sandalwood if uninspired.
  • Peppermint is great to invigorate you. And these are just a few.

If you would like to try a free sample and join an online class, then please get in touch.

Other uplifting ideas

  • Sing – pop on your favourite, uplifting tunes and sing along.
  • Watch a funny film or your favourite comedian and laugh.
  • Practice deep breathing.
  • Try repeating positive affirmations – I am free, I am full of joy etc.

Finally, I recently read a post that said ‘to all you introverts out there, call your extrovert friends – they need you right now’.

Stay calm and smile. xx

 

Deacon G, Kettle C, Hayes D, Dennis C, Tucci J. (2017) Omega 3 polyunsaturated fatty acids and the treatment of depression.’ Critical  Reviews in Food Science &  Nutrition. 57(1):212-223.

Fetissov, SO. And Dechelotte, P. (2011) ‘The new link between gut-brain axis and neuropsychiatric disorders.’ Current Opinion in Clinical Nutrition and Metabolic Care 14, 5, 447-82

Fullerton DT, Getto CJ, Swift WJ, Carlson IH. (1985) ‘Sugar, opionoids and binge eating’.Brain Res Bull.  14(6):673-80

Hawkins MA, Gunstad J, Calvo D, Spitznagel MB.(2016) ‘ Higher fasting glucose is associated with poorer cognition among healthy young adults.’Health Psychol.  35(2):199-202.

Swaab, DF, Bao, AM,and Lucassen, PJ (2005) ‘The stress system in the human brain in depression and neurodegeneration’ Aging Research Reviews 4,2, 141-94

Pelletier L, Shanmugasegaram S, Patten SB, Demers A. Self-management of mood and/or anxiety disorders through physical activity/exercise. Autogestion des troubles de l’humeur et/ou d’anxiété par l’activité physique et l’exercice. Health Promot Chronic Dis Prev Can. 2017;37(5):149‐159.