As the year comes to a close, many people find themselves feeling drained. If this resonates with you, understanding the Exhaustion Funnel model might offer insight into how burnout develops and provide practical steps to restore balance in your life.

What Is the Exhaustion Funnel?

The Exhaustion Funnel, developed by Professor Marie Åsberg at the Karolinska Institute, shows what happens when we don’t have a balance between responsibilities and nourishing activities. The top of the funnel shows a healthy life where duties are balanced with activities that energise and replenish us. As stressors increase, we often sacrifice these “optional” activities to focus on what feels urgent.

Over time, the funnel narrows as we give up more of what sustains us. We might stop exercising, cooking healthy meals, or spending time with loved ones. This narrowing leads to a vicious cycle: without replenishment, our energy reserves become depleted, leaving us more exhausted and less equipped to handle stress, and spiralling down to the bottom of the funnel.

The Cost of Neglecting Self-Care

Self-care often feels indulgent or selfish, especially when we are overwhelmed with responsibilities. However, ignoring our need to recharge is like expecting our car to go without fuel—it’s unsustainable. We may fall into maladaptive coping habits like binge-watching series, scrolling on social media, skipping meals, or indulging in junk food or alcohol. These quick fixes might offer temporary relief but ultimately deplete our energy further.

If you are burnt out, you may experience symptoms such as:

• Increased irritability.
• A shrinking social life or feeling isolated.
• Avoidance of routine chores.
• Fatigue and loss of motivation.
• Changes in sleep and eating habits.
• Procrastination.

Why High Achievers Are Prone to Burnout

Those most at risk of burnout are often the most dedicated and conscientious individuals. Their commitment to work and others often overshadows their own needs, making it easy for them to fall into the funnel. The belief that self-care can wait until there’s more time is a trap—if stressors remain constant, delaying self-care only makes things worse.

Climbing Out of the Funnel

If you recognize yourself in the funnel, there is hope. The first step is acknowledging the need for change and committing to small, intentional actions that restore balance. Key strategies include:

1. Rest: Prioritize sleep and downtime to allow your body and mind to recover.
2. Exercise: Even light physical activity can boost energy levels and improve mood.
3. Play: Engage in activities that bring joy and creativity, like a hobby, time with friends, or something spontaneous.
4. Change Expectations: Let go of unrealistic standards about what you “should” accomplish. Be kinder to yourself. Set boundaries.
5. Practice Mindfulness: bring present moment awareness and calm into your day.

Self-care is not a luxury; it’s a necessity. By making small daily changes—whether it’s enjoying a nourishing meal, taking a walk, or simply pausing to rest—you can begin to climb out of the funnel.

Why Balance Matters

Cutting out nourishing activities might seem like an efficient way to handle stress, but it backfires in the long run. Without time to replenish, we become less productive, less creative, and less capable of handling our responsibilities.

Remind yourself that self-care is an investment in your overall well-being and effectiveness. Every act of care—no matter how small—can help you regain your energy, climb out of the exhaustion funnel, and create a more sustainable life.

By reclaiming balance, we not only improve our own lives but also become better equipped to meet our responsibilities and support those around us. Remember: taking care of yourself isn’t selfish; it’s essential.

Can you think about a few things that instantly make you feel good? Perhaps it’s eating a specific food, listening to your favourite song, the laughter of a loved one or an act of kindness… Whenever we do something that feels good, our brain releases dopamine, which makes us more likely to repeat behaviours that induce pleasure or reward. Dopamine is often referred to as the ‘feel-good’ neurotransmitter and plays a role in regulating our mood and motivation.

You may have come across a recent social media trend with people sharing their ‘dopamine menu’. This is a personalized ‘menu’ of activities to choose from that can help boost our dopamine in a healthy and natural way. The idea behind a dopamine menu is that we can be proactive about our mental health in a sustainable way.

Dopamine plays a role in motivation and reward and is released when we achieve a goal. This acts as a signal of pleasure, which reinforces that behavior. It helps regulate physical movement and supports concentration, learning and decision-making.

Low levels of dopamine can pose challenges for us. For example:

• Low drive or motivation to accomplish tasks and goals
• Depressive symptoms such as fatigue and anhedonia (loss of enjoyment in things previously enjoyed)
• Addictive behaviours (to substances, gambling, porn, etc)
• Memory and cognitive issues

We often see the dark side of dopamine in modern day lives, where the need for instant gratification can lead to long term problems:

• Substances such as alcohol, nicotine and other drugs artificially stimulate dopamine pathways, while negatively affecting our physical and mental health.
• Social media scrolling, ‘likes’, ‘follows’ and positive engagement produces very short-lived dopamine spikes. While this may seem harmless, it can foster dependence on social media, which negatively affects other aspects of our lives – it takes away time from meaningful activities, reduces productivity, may impact on relationships and affect our self esteem.
• Compulsive shopping and gambling are examples of how the need for instant gratification and pleasure seeking can create financial issues.
• Emotional eating, where we reach out for food that feels comforting.

Such habits can deplete our natural dopamine reserves and hinder our pleasure from daily experiences. In order to maintain optimal levels of dopamine, we need to incorporate sustainable practices.

So, let’s create a personal dopamine menu. As we now know, the purpose of this dopamine menu is to have a variety of healthy dopamine-boosting activities that we can easily choose from. Just like it’s beneficial to have a balanced diet, we should strive for balance in creating a dopamine menu.

My advice would be to personalize your menu by including activities in three main categories – physical, emotional and social. Here are a few examples that you can choose from.

Physical

• Good bedtime routine
• Nutritious food
• Hydration
• Movement or exercise
• A dopamine boosting playlist
• Meditation
• Time in Nature
• Creativity
• Breathing exercises

Emotional

• Gratitude practices
• Positive self talk and affirmations
• Journaling about feelings and accomplishments
• Laughter
• Emotional expression through art, music or writing
• Reliving happy memories

Social

• Spending time with a loved one
• Engaging meaningfully
• An activity that promotes social connection
• Phone call with someone you enjoy speaking to
• Charity, volunteering or random acts of kindness
• Learning a new skill
• Bonding with pets

Use these items as inspiration to create a menu of a few activities that are realistic for you. Have this easily accessible. The key is to practice them consistently, because they will then be more effective when you do face inevitable challenges in life.

Be proactive with your mental health by creating your personal dopamine menu.

As we approach the end of the year, many individuals are already planning their resolutions and objectives for the upcoming New Year. Although the beginning of a new year presents an ideal opportunity for personal growth, it can also lead to disappointment. This is primarily due to the unrealistic expectations often associated with our resolutions, which can result in frustration and a sense of failure when these goals are not achieved.

The reality is that perfection is unattainable, and the pressure to undergo a complete transformation by January 1st can be overwhelming. Instead of concentrating on the notion of a “perfect transformation,” it is crucial to adopt a more compassionate mindset and adjust our perspective as we enter the New Year.

Research in psychology supports this approach. Studies have shown that self-compassion is linked to greater emotional resilience, better mental health, and improved well-being (Neff, 2003). When individuals practice self-compassion, they are more likely to acknowledge their mistakes without harsh self-criticism, leading to reduced anxiety and depression (Neff & Germer, 2013). Moreover, embracing imperfection can enhance motivation and perseverance. According to the “Growth Mindset” theory proposed by psychologist Carol Dweck, viewing challenges and failures as opportunities for growth fosters a more adaptive attitude towards personal development. This mindset encourages individuals to persist in the face of setbacks, ultimately resulting in greater long-term success.

This evidence underscores the importance of shifting our focus from perfection to progress. By adopting a mindset of grace and compassion, we can create a healthier and more sustainable approach to our New Year’s resolutions and personal growth.

The Problem with Perfection

Many people experience the anticipation of starting anew, aiming to improve and accomplish their goals. However, when they fall short, self-criticism often follows. These negative thoughts are common after not meeting personal expectations. Goals are set with the hope of becoming a better version of oneself, only to realize that human imperfections persist.

The pressure to succeed without accommodating setbacks or mistakes can lead to feelings of guilt, shame, and frustration, which may hinder progress and negatively impact mental health.

It is at this juncture that the importance of embracing imperfection becomes evident. Recognizing that perfection is an unrealistic standard allows individuals to shift their focus to progress and growth, rather than flawless execution.

This shift is crucial because it fosters a healthier mental state, reducing the stress associated with the fear of failure. Embracing imperfection means accepting that missteps are a natural part of any journey, and each setback provides valuable lessons and opportunities for improvement. By doing so, individuals can maintain a more balanced and compassionate approach to their personal development, ultimately leading to more sustainable and meaningful progress.

A New Approach: Grace and Compassion

The key to sustainable growth lies in understanding that imperfection is an inherent part of the process. By embracing imperfection, we liberate ourselves from unrealistic expectations of flawless performance. Rather than striving for an idealized version of ourselves, we should prioritize progress over perfection. This shift in perspective is essential for maintaining mental health and well-being, as it reduces stress and promotes a more balanced approach to personal development.

When we accept that mistakes and setbacks are natural, we create a space for learning and growth. This means recognizing that each challenge or obstacle is an opportunity to gain insight and develop resilience. By doing so, we foster a mindset that values ongoing improvement rather than immediate perfection.

Moreover, embracing imperfection encourages self-compassion. It allows us to treat ourselves with the same kindness and understanding that we would offer a friend facing similar challenges. This approach mitigates the negative impact of self-criticism and guilt, leading to a healthier and more productive path toward achieving our goals.

This approach promotes a practical method of setting and pursuing goals. It recognizes that humans are inherently imperfect and constantly changing, and it values the process of personal development over focusing solely on an end point. Accepting imperfection can improve mental well-being and support meaningful and sustainable growth.

How to Approach the New Year with Compassion

As we look ahead to 2025, here are a few ways to set realistic, compassionate goals for ourselves:

• Set Realistic Expectations: Rather than making sweeping resolutions, identify a few manageable goals you can work towards. These goals should be specific and achievable, helping you stay motivated without the stress of trying to “fix” everything at once.
• Accept Mistakes as Part of the Process: Understand that setbacks are not failures – they’re opportunities to learn and grow. Acknowledge that you will make mistakes along the way, and that’s okay. It doesn’t mean you’ve failed; it means you’re human.
• Practice Self-Compassion: When you do fall short, remind yourself that it’s okay. Instead of harshly criticizing yourself, try saying, “I’m doing my best, and I’ll keep going.” Give yourself the same kindness and understanding you’d offer a friend in the same situation.
• Celebrate Your Wins, Big and Small: Acknowledge all of the progress you’ve made – no matter how small it may seem. Celebrate your efforts and remind yourself of how far you’ve come.

Tips for Sticking to Your Resolutions

• Break Down Goals into Smaller Steps: Large goals can be overwhelming. Break them down into smaller, manageable tasks that you can tackle one at a time.
• Track Your Progress: Keep a journal or use an app to track your progress. Seeing your achievements, no matter how small, can be incredibly motivating.
• Stay Accountable: Share your goals with a friend or join a group with similar objectives. Having someone to check in with can help keep you on track.
• Be Flexible: Life is unpredictable. If you encounter obstacles, don’t be afraid to adjust your goals. Flexibility can help you stay committed without feeling discouraged.
• Reward Yourself: Celebrate your successes along the way. Treat yourself when you reach milestones to maintain motivation.
• Visualize Your Success: Spend a few minutes each day visualizing yourself achieving your goals. This can boost your confidence and keep you focused.
• Stay Positive: Maintain a positive attitude. Focus on what you’ve accomplished rather than what you haven’t. Positive thinking can make a big difference in your perseverance.

Moving Forward with Intention and Self-Respect

This year let’s stop measuring our success by the standards of perfection. The most meaningful changes come when we show up for ourselves – imperfections, mistakes, and all. By embracing who we are and allowing room for growth, we can set goals that align with who we want to be while also respecting where we are in the present moment.

As we approach the New Year, let’s do so with gratitude for everything we’ve overcome and appreciation for the lessons we’ve learned. Set your goals, but give yourself the space to be human, to mess up, and to try again. You don’t need to be perfect to be worthy of growth, success, and love.

Our mental health is as important as our physical health, and taking care of it should be a priority. It’s essential to recognize the signs of stress and take proactive steps to manage it. This may include practices such as mindfulness, meditation, and seeking support from friends, family, or mental health professionals. By prioritizing mental health, we can better navigate the ups and downs of life and maintain a more balanced and fulfilling lifestyle.

Let’s commit to a New Year filled with self-compassion, realistic expectations, and a focus on overall well-being. Together, we can create a healthier and happier future for ourselves and those around us.

Mental health is a topic that is being spoken about more and more as of late because it is something that affects us all. Our mental health is affected by a huge variety of things and there is a lot we can do to improve it.

Nutrition being one of the things. But how does nutrition fit into all of it? You might think not much, but that could not be further from the truth.

What we do know is that gut health affects our mood what we eat can significantly affect our mood and overall mental well being.

Have you ever heard of the brain-gut axis? This is a connection between our gut and brain and they both affect one another. Unhappy mind = unhappy gut and vice versa. This means that we want to try to support both, to ensure that we are doing the most to be both healthier and happier people!

If our overall gut environment is not thriving, it will negatively affect our brain and mood and the same goes the other way around: If we find ourselves in a constantly heightened emotional state,  it is very likely to affect our gut and digestion in a negative way.

As we can see, one does not exist without the other. This means we want to take care of both our minds and gut, to ensure that we are giving ourselves the best chance at being our best selves.

But let’s look at some practical tips of what we can do, from a nutritional point of view, to help our gut environment thrive:

• Eat more High fiber foods which are great fuel for our gut bacteria such as wholegrains, nuts, seeds and legumes
• Eat more Colourful foods (think your fruit and vegetables)
• Eat more Fermented foods that contain probiotics ie healthy bacteria for our gut such as yoghurt, sauerkraut, kimchi
• Try to choose lean sources of protein
• Limit highly processed foods that contain a lot of additives and saturated fats and added sugar
• Limit alcohol and other sugary drinks

 A big part in putting the above into practice is being both intentional and prepared in how you approach your week and your eating.

Planning your weekly meals and actively trying to include the foods listed above is a big step in the right direction and will help you make positive changes. It will help you to know what to eat when, and you won’t be caught off guard at 18h00 after work, not knowing what to make for dinner, resulting in yet another fast food, take out run. And not only will you feel a lot better for it, preparing your own food and planning your weekly meals will help your budget too!

In summary, food and what we eat play an instrumental role in affecting our mood and mental state. We want to try and support our gut to be at its happiest, so that we too, can be at our happiest. However what we need to remember is that balance is key and it is what we do consistently that brings about the biggest changes in our lives.

Many of us navigate extremely fast-paced, high-pressure work environments. Whether working in a corporate setting, a startup, or running your own business, societal expectations of success, hustle culture, and constant productivity inevitably affect most of us at some point. In today’s world, the tension between the drive for ambition and the toll on mental health is undeniable.

Mental well-being and professional performance are deeply interconnected, each reinforcing the other. Good mental health enhances focus, decision-making, resilience, relationships, and creativity – qualities essential for success at work. Conversely, professional achievements foster a sense of accomplishment, financial stability, and personal growth, which support mental health.

However, poor mental health or a toxic work environment can create a negative cycle of diminished performance and increased stress. Warning signs that ambition is negatively impacting mental health include chronic stress, fatigue, irritability, physical health issues, strained relationships, loss of interest in hobbies, and feelings of overwhelm or diminished motivation. The repercussions of such challenges extend beyond individuals, affecting businesses and the broader economy.

The World Health Organization (WHO) recognises burnout as an occupational phenomenon marked by exhaustion, mental detachment from work, and reduced professional performance. A 2022 Gallup study revealed that 76% of employees experience burnout at least occasionally, with 28% reporting frequent or constant burnout.

Mental health issues also have significant economic costs. According to WHO estimates, mental health challenges cost the global economy $1 trillion annually in lost productivity. Employees with depression have been shown to have 35% lower productivity than their peers without mental health challenges (Deloitte, 2023). Moreover, a study by the National Alliance on Mental Illness (NAMI) found that 64% of employees with mental health conditions believe their symptoms negatively impact their career trajectory, often due to absenteeism or reduced performance.

These statistics and anecdotes highlight the serious consequences of untreated mental health issues, from burnout and productivity loss to long-term career setbacks. They underscore the critical need for proactive mental health support at both individual and organisational levels.

So, how can employees establish boundaries to protect their mental well-being without sacrificing career ambition, and how can employers support them? A collaborative partnership between employees and leadership is essential.

1. Setting Boundaries:
   Effective communication is key. Open conversations about establishing clear work hours and communicating availability (e.g., no emails after work hours) need to take place. Workload expectations need to be realistic, with plans for support during periods of heightened pressure.
2. Practising Intentional Ambition:
   “Intentional ambition” involves pursuing goals without compromising well-being. Taking time to reflect on long-term vision and values ensures career pursuits align with personal fulfilment, focusing energy on priorities that matter most. Incorporating habits like regular breaks, physical activity, journaling, therapy, mindfulness, meditation, deep breathing, and spending time outdoors can help maintain equilibrium.
3. Leadership Support:
   Leaders play a crucial role in creating a culture where setting boundaries and prioritising well-being are respected. Success should be reframed to include mental health as a key metric, alongside traditional achievements. Providing resources like Employee Assistance Programs (EAPs) and mental health days is vital in today’s demanding workplace.

Prioritising mental health is not a sign of weakness but a strategy for sustainable success. Without health, everything else loses its value. By taking small, actionable steps to balance ambition and well-being, you can not only survive but thrive in your career.

As a psychologist working with children and families for over two decades, I’ve seen time and time again that resilience – the ability to recover from setbacks – is one of the most valuable qualities we can nurture in our kids. The hardest and most unavoidable parenting truth: Life IS going to knock our kids solidly onto the ground and there is nothing we can do about that. Awesome parenting truth: We CAN help them build the skills they need to get back up, dust themselves off and keep moving forward. It really does all begin with us! (Scary thought but also empowering- because it’s related to YOU it means it’s absolutely in your control to do something about it!)

Here are four key strategies to help children develop this essential life skill:

Create Safe Connection

The foundation of resilience is a secure attachment with caregivers. While we’re not diving head first into the science of attachment in this space- basically, just think RELATIONSHIP. When children feel safely connected, they develop the confidence to explore, take risks, and recover from failure. Here’s the thing- the parent-child relationship is always up to YOU. Make time for undistracted one-on-one interactions daily, even if just 10 minutes. Don’t expect your child to tag along and do what you want them to do. Get out of your adult world and get into theirs. Even if this means you have to play ‘vet-vet’ for ten minutes or learn how to play RoBlox. It speaks volumes about their worth and value in the world when you make the effort to get to REALLY know them in a space of uncontaminated connection time.

Welcome All Emotions

The ALL is the emphasis here. So often, even through our nonverbals, we communicate that only the “positive” emotions are acceptable. Or more acceptable. We punish anger (a super normal healthy emotion that we ALL feel from time to time), and we tend to push the uncomfortable emotions- like all those ones erupting during meltdowns- under the carpet and wait until our children have “sorted themselves out” before engaging with them again. The message they then internalise is ‘only the happy, sunshine part of me is acceptable and allowable in my parents presence’.  I know that the message I want my kids to ALWAYS know, no matter how old they are, is this: “ALL of you, no matter how you feel, is welcome, accepted and loved unconditionally here.” That’s the only way they will ever learn to fully and compassionately embrace exactly who they are without judgement.

Model Healthy Coping

My questions to parents are often these: “How do you cope with life’s setbacks? How compassionate are you with yourself when you make mistakes or when life hands you lemons?” Children learn resilience by watching how we handle challenges. Let them see you make mistakes and recover. When we lambaste ourselves, hide our mistakes out of shame or completely fall apart, this is what we are teaching our kids to do too. Hard one- They cannot become what they don’t see us to be. Here’s the mantra: Be who you want your child to become- Always. Another great way to help your kids in this way is to share age-appropriate examples of your own setbacks and how you overcame them. When they know that the person I love most- my parent- went through something similar AND got through it okay, it gives them hope that they will be able to get through it too. I constantly tell my kids, “Life is hard but we can do hard things.” I want this to become the words they hear in their heads whenever life throws them a curveball.

When things are just feeling super overwhelming and your stress levels have reached epic proportions, show them how you regulate by taking deep, slow breaths to get control over your emotions again. In my house, we do something I call, ‘Milkshake Breathing’, and when I am starting to flap about for one reason or another, I will often hear my son’s voice shouting down the passage, “Mom. Milkshake Breathing!” (That’s deep slow breaths in through the mouth and very long, very slow breaths out through pursed lips- a few times!)

Encourage Problem-Solving

When I have a problem but can attempt to find a solution, it’s empowering, and no longer a problem. This is one of the best aspects you can encourage from the youngest age. Rather than jumping in to fix things, help children think of their own solutions. Ask questions like “What ideas do you have?” or “What could you try next time?” This builds confidence in their ability to handle difficulties. I recall one particular incident when my daughter at around age 3 years old, brought me a pair of very broken cheap plastic goggles. I told her that I didn’t think we could fix them. Her response made me proud, and also left me giggling: “Mom, but isn’t it that Holdt’s can always make a plan?” Exactly what I wanted her to internalise from that young age: We always try to find solutions.

There are many more things that help our children develop resilience. Remember the most important part is developing a healthy connected relationship with them.

Resilience isn’t a toolkit we teach. It develops gradually through everyday experiences of taking on challenges and recovering from setbacks. By creating a supportive environment where children feel secure exploring their world, making mistakes, and trying again, we help them develop the inner resources to bounce back from life’s inevitable difficulties. We can’t control the external world, but we can provide the safety of a relationship to help our kids and teens navigate this. I’ll end with one of my favourite quotes by Gabor Mate: “Safety is not the absence of threat. It is the presence of connection.”

Many of us know a family member, friend or colleague who may be struggling with mental health. But what happens when this turns into a crisis? How can you best support your loved one when they’re experiencing a panic attack or suicidal thoughts. Here, we break down what ‘Mental Health First Aid’ is and how you can identify signs of a mental health crisis and provide the appropriate initial support.

The month of October has been declared Mental Health Awareness Month in South Africa, with the objective of not only educating the public about mental health but also reducing the stigma and discrimination that people with mental illness often experience. One key initiative is to promote ‘Mental Health First Aid’ (MHFA) – a concept similar to physical first aid, but designed for mental health crises.

Just as physical first aid teaches you how to stabilise a person until professional help is available, MHFA equips you with the tools to support someone going through a mental health crisis. This could involve anxiety attacks, suicidal ideation, severe depression or even psychosis.

 How to Identify A Mental Health Crisis:

Some common signs include:

1. Sudden mood changes – extreme shifts in mood, irritability or withdrawal.
2. Risk-taking behaviour – engaging in reckless actions without regard for personal safety.
3. Talk of self-harm or suicide – expressing feelings of hopelessness or a desire to harm oneself.
4. Disconnection from reality – experiencing hallucinations, delusions or an inability to recognise reality.

According to the South African Depression and Anxiety Group (SADAG), suicide is the third leading cause of death among South African youth, highlighting the urgent need for timely intervention.

Providing Initial Support: The “ALGEE” Approach

Mental Health First Aid outlines a 5-step action plan known as ALGEE, which stands for:

1. Assess for risk of harm or suicide.
2. Listen non-judgmentally.
3. Give reassurance and information.
4. Encourage professional help.
5. Encourage self-help strategies and support.

This approach helps de-escalate the immediate crisis until professional help can be called upon.

3 Dos and 3 Don’ts

Do:

Stay calm, keep your voice low and steady and maintain open body language.

Encourage the individual to speak while you actively listen without interruption.

Ask open-ended questions like, “How can I support you right now?”

Don’t:

Minimise their feelings or use phrases like, “It’s all in your head.”

Make promises you can’t keep (e.g., keeping suicidal thoughts a secret).

Offer unsolicited advice or tell them what they should feel.

_____
If you suspect a family member or loved one is suffering, reach out to your medical doctor for sound advice. SADAG also has a suicide crisis helpline for emergencies.
Contact: 0800 567 567.
If someone is a danger to themselves or others, or if you feel unable to manage the situation, it’s important to seek help immediately.

It’s Mental Health Awareness Month and this October we are highlighting research, tips and advice to help our members live a happier, healthier life. While the link between diet and physical health is well-established, emerging research shows that what we eat can significantly influence our mental health too. Read on for our list of foods that can boost your mood and which ones to axe!

Research shows that vitamins, minerals, and omega-3 fatty acids play critical roles in brain function, and deficiencies in these nutrients can contribute to mood disorders like anxiety and depression. Here, we highlight key nutrients for mental well-being, foods to include, and those to avoid for a happier mindset.

A 2017 systematic review in Psychiatry Research found that diets high in processed foods, sugary snacks and trans fats were linked to an increased risk of mood disorders, while a diet rich in fruits, vegetables, fish and whole grains was associated with a reduced risk of depression. While this article below is a guideline, we recommend speaking to your medical doctor or a dietician to help tailor-make a nutrition plan to suit your specific needs.

Food For A Happier Mindset

Key Nutrient: Omega-3 Fatty Acids
What To Eat: Fatty fish like salmon, sardines and mackerel; flaxseeds; chia seeds; and walnuts.
Why: Omega-3s are vital for brain function and the regulation of neurotransmitters that influence mood.
Try this recipe: Low-Carb, High-Protein Broccoli And Trout Week-Night Dinner

Key Nutrient: B Vitamins
What To Eat: Leafy greens like spinach and kale; beans; eggs; and fortified cereals.
Why: B vitamins play a role in the synthesis of serotonin and dopamine, neurotransmitters crucial for mood regulation. For those following a plant-based diet: deficiency in B12 and folate has been linked to higher levels of homocysteine, a marker of inflammation that’s associated with depression, so make sure to supplement.
Try this recipe: Raw, Crunchy Spring Green Salad

Key Nutrient: Magnesium
What To Eat: Pumpkin seeds; nuts like cashews and almonds; tofu; oats; banana; spinach and dark chocolate.
Why: Magnesium helps manage stress by regulating neurotransmitters that calm the nervous system. A 2018 study published in Nutrients found that magnesium supplementation reduced anxiety in individuals with mild to moderate anxiety disorders.Try this recipe: Healthy Breakfast Oat Brownies or this Chocolate, Banana and Oats Smoothie

Key Nutrient: Vitamin D
What To Eat: fatty fish (see above); egg yolks; mushrooms and fortified foods (certain cereals and orange juice) + getting daily sun exposure.
Why: Vitamin D supports brain health by modulating the release of serotonin and other mood-related neurotransmitters. Low levels of vitamin D have been associated with an increased risk of depression.
Try this recipe: Try these 3 easy Egg Recipes For Dinner or this Vegan Shepherd’s Pie which contains mushrooms in the mix.

 Axe These Foods For A Boosted Mood:
1. Processed foods – fast food and junk food takeouts.
2. Foods high in sugar – nutrient empty, high calorie sugary foods like candies, doughnuts and cakes.
3. Trans fats – snack foods like french fries, fried chicken, powdered creamers, potato chips (make sure to read the packaging).
4. Alcohol – alcohol disrupts sleep patterns and can exacerbate anxiety and depression symptoms over time.

Many of our members are parents and we know that parenting is a full-time job – on top of our other jobs – which poses the question: how does a parent find the time and focus and energy to keep their own mental health in good check? Here, we break down strategies for balancing self care, while caring for others.

October is Mental Health Awareness Month with World Mental Health Day on 10 October. At Medshield, we know that the mental well-being of our members is super important and that mental health management can often take a backseat to physical health – especially when you’re responsible for others too. While parenting can be super rewarding, it’s undeniably challenging too. Many parents find themselves overwhelmed and struggling to balance self-care with caregiving. Research also shows that parents, especially mothers, are at an increased risk of experiencing anxiety and depression compared to non-parents.

If any of this resonates with you as a parent, read the below strategies to help prioritise your own mental health, because, as the saying goes, ‘you cannot give from an empty cup’.

1. Create Realistic Boundaries
One of the most effective strategies for preserving mental health is to set and maintain boundaries around time and responsibilities – this is true not only for parenting, but for work relationships too. This means designating ‘me time’ for activities that you find relaxing ro energising or rewarding – whatever you may need.
Start by carving out 30-60 minutes a few times a week just for yourself and communicate these needs to your family, partner or support system and make it a non-negotiable.

2. Practise Mindfulness

Mindfulness exercises have been shown to reduce stress and improve mental health by helping people stay present in the moment. A 2019 study in the Journal of Child and Family Studies found that parents who practised mindfulness experienced reduced parenting stress and increased positive interactions with their children.
Try focused breathing, guided meditations or mindful eating. Not sure where to start? Read Mental Health Spring Clean – Declutter Your Mind & Reduce Stress to get you started.

3. Prioritise Rest
   This might sound particularly hard for parents of infants or small children, but continued sacrificing of sleep can lead to poor mental health. A study published in Nature and Science of Sleep highlights that chronic sleep deprivation is associated with increased risk of anxiety and depression. Bedtime routines are not just for children – and getting 7-9 hours of sleep per night is essential for emotional regulation, cognitive functioning and well-being. Avoid screens before bed time and build in power naps during the day where you can.

   Read this advice from medical doctors about how to effectively practise self-care at home.

4. Get a Support Network
   It takes a village to raise a child. Social support is a key protective factor for mental health, particularly for parents who may feel isolated or overwhelmed. Research published in the American Journal of Public Health found that parents with strong social networks experience lower levels of stress and improved mental health outcomes. Make time to connect with others, whether this is through a support group, meeting up with other parents or simply maintaining contact with friends and family, having a community around you can provide a space of emotional support and relief.
5. Know When It’s Time To Seek Professional Help
   Therapy and counselling provide a safe space to explore feelings and develop coping strategies. The Journal of the American Medical Association emphasises that early intervention is key in preventing more severe mental health issues. Finding the time to even ‘find’ a therapist might seem daunting, but these days there are many great virtual services (like Better Help) that can put you in touch with a therapist suited to your needs. Also, don’t be afraid to reach out to your medical doctor for a recommendation.

Here, a psychologist shares information on how to know when it’s time to seek professional support.

From digging and planting to weeding and harvesting, gardening can be more strenuous than you might think. But more than physical exercise, there are great mental benefits attached to spending time in nature, building and designing a beautiful space and getting some vitamin D and fresh air. Here’s why you should get into gardening today!

Spring has sprung and it’s a great time to get stuck into your garden!

Here we look at the amazing benefits of gardening for your physical and mental health:

Get Your Heart Rate Going
Digging, planting and weeding can all increase your heart rate in a moderate way. According to the American Heart Association, engaging in activities like gardening can help lower your risk of
cardiovascular diseases by improving your fitness and reducing blood pressure.

Build Some Muscle
Ever carried watering cans back and forth? What about lifting heavy bags of soil? Gardening tasks target different muscle groups, including arms, legs, back and core. A study published in the Journal of Aging and Physical Activityfound that gardening can help maintain and improve physical function and reduce the risk of falls in older adults.

Burn Calories
Depending on the intensity of the work, you can burn between 200-500 calories per hour, depending on the type of activity, your weight and the intensity of the gardening session.

Reduce Stress
Spending time in nature and engaging in gardening activities has been shown to lower stress levels and reduce symptoms of anxiety and depression. Research published in the Journal of Health Psychology states that interacting with nature and tending to plants can lead to significant reductions in stress.

Put A Smile On Your Dial
Gardening promotes a sense of accomplishment that can boost your mood. The act of nurturing plants and watching them grow provides a sense of purpose and satisfaction. Plus, exposure to sunlight increases your levels of serotonin, which contributes to feelings of well-being and happiness.

Boost Your Brain Power
Gardening engages your mind through planning, problem-solving and learning about different plants. This mental stimulation can help keep your brain sharp and improve cognitive function.

Watch Out For Injuries
While enjoying the benefits of gardening, it’s good practice to also take care to prevent injuries.
– Watch out for back strain. Maintain proper posture, take breaks and bend at your knees, not at your waist when lifting heavy items.
– Use proper tools and vary your tasks to prevent repetitive strain injuries which can be caused like pruning or digging for long periods.

– Work with gardening gloves to prevent cuts and scrapes from thorns or sharp objects.