WELLBEING

Think positive

IT’S natural to have negative thoughts but too many can make you weary.

Psychotherapist Ali Moore said: “Generally we notice when things go wrong or don’t go our way and this triggers the brain to look for more of these examples.

“When we refocus our brain to think about small positive things – like our first cup of tea in the day – we retrain our brain to start noticing more.”

Before bed, write down five things you enjoyed during the day and notice how it affects your frame of mind.

Walk on the wild side

AS THE weather improves, getting outside and enjoying nature can really boost our mood.

That’s why GPs in the Shetland Islands now prescribe a dose of the great outdoors alongside medication and talking therapies to treat depression and anxiety.

It is thought that oils called phytoncides which are released by grass and other plants trigger a physical response when we breathe them in.

Within 15 minutes of being outside, our brain releases the happy hormone seratonin, our blood pressure drops and the levels of the stress hormone cortisol fall.

A study published in the journal of Environmental Health and Preventive Medicine showed that phytoncides can boost your immune system, too.

Try taking a half-hour walk in a nearby wood or park, and take note of the sights and smells which surround you.

Take a mindful lunchbreak

“MINDFULNESS is shown through MRI studies to actually change the way brain works,” said Moore.

“Simply focusing on our breathing helps to activate the parasympathetic nervous system which reduces feelings of stress and anxiety, helping us feel calmer and more in control of our thoughts.”

At lunchtime, step away from all screens and focus on the food in your mouth. What does it taste like? What texture does it have?

Concentrating on one activity quietens anxious thoughts and leaves you better able to tackle the day.

Make the most of mornings

AS THE days get lighter and we wake earlier, use the extra time to make a positive start with a morning routine which sets you up for the day.

Health coach Olly Leicester said: “Take five minutes or an hour. Start with some kind of movement, like stretching or a jog, then have quiet time – meditation, breathing exercises or reading a few pages of an inspiring book instead of looking at social media or emails.

“You’ll be amazed how much better you feel.” COMPILED BY ELIZABETH ARCHER