Feel better in 5
Big changes start with simple steps. Try these ideas to help improve your wellbeing
1 THE POWER OF DEEP BREATHING Back in ancient Greek and Roman times, doctors would recommend their patients take deep breaths
– voluntary holding of air in the lungs – as they believed this exercise “cleansed the system of impurities” and gave the individual strength; and they’re not wrong.
When you feel anxious, your breathing speeds up and causes your sympathetic nervous system (responsible for activating the fight or flight response) to kick in and prepare for danger. But, by taking as few as three long, deep breaths, your parasympathetic nervous system (responsible for conserving energy, by slowing your heart rate and relaxing muscles) takes over, helping you calm down. Deep breathing also improves blood flow and posture, boosts energy levels, reduces inflammation and detoxifies the body.
2 FOLLOW THE FINNS TO FIND YOUR INNER SECOND WIND
Ever wondered how you made it to the finish line in a race, even though the last few metres made you want to give up? Well, that’s sisu.
A favourite word of the Finnish people, ‘sisu’ is an untranslatable term that refers to finding that ‘second wind’ of inner strength to get you through. They believe this trait lies within each of us, and often appears when we are presented with the choice to give up or buckle down.
Finns believe one of the best ways to tap into this is through stepping outside your comfort zone. To begin tapping into your sisu, start with small steps:
Try changing up your everyday habits (such as trying a new restaurant or taking a different route to work) and see where it takes you.
Observe what’s going on, and take your time in making any decision. Don’t just react, think!
3 GREEN THUMB Indoor plants not only can brighten a room, they also provide wellbeing benefits.
Extensive research by NASA revealed houseplants can remove up to 87 per cent of air toxins (such as acetone – common in polishes and paints – and carbon monoxide – a gas in appliances such as gas fires and water heaters) in 24 hours, helping you breathe cleaner air. Further, plants such as lavender, aloe vera, gardenia and jasmine can aid your quality of sleep via their soothing scents, which are absorbed into your body, triggering the parasympathetic nervous system and resulting in decreased blood pressure and stress levels.
Being surrounded by greenery and nature – such as being outdoors – brings relaxation and calm that benefits your mood and increases concentration and productivity. Indoor plants also have the power to improve feelings of loneliness and depression, as encouraging you to care for a living thing, and then witnessing it bloom and thrive, provides a sense of purpose.
A change of habit can tap into your sisu
4 DOODLING APPROVED Despite being told to stop drawing at school when you should be paying attention, it turns out doodling isn’t as distracting as once thought.
Psychologist Jackie
Andrade conducted an experiment that found people who were allowed to doodle while listening to a dull phone recording recalled 29 per cent more information than those who did not. From this, and other findings, researchers believe doodling helps you to stay focused on the task at hand, and prevent yourself from daydreaming.
Researchers further found doodling helps relieve stress or anxiety, which is why many people also turn to colouring books – and if you haven’t tried this, then do so!
Keeping your hands busy (through doodling or colouring) during tough or stressful times encourages the mindfulness technique called ‘grounding’ – focusing on the present moment and setting aside your worries, even if it’s only for a short time.
5 EVERYONE NEEDS SUPPORT Author C.S. Lewis once said, “Affection is responsible for nine-tenths of whatever solid and durable happiness there is in our lives.”
Having that emotional support around you – whether it comes from family, friends or healthcare professionals – can help individuals to accept and deal with their difficulties and/or illness.
Many people are often embarrassed or fear asking for help, however, talking to other people who have been through similar experiences can help you to overcome your own current and future challenges and improve your psychological wellbeing. Seeking emotional support is not a sign of weakness, rather, it’s a measure of your self-value and the expectation that you deserve help when necessary. Whether you find one-on-one support, or join a support group, the benefits are endless.