Take back control (of your mood and mental health)

The numbers speak for themselves

In 2024, the mental health charity Mind produced its first ever Big Mental Health Report – bringing together the latest evidence shedding light on the current state of mental health across England and Wales.

The statistics tell a worrying story.

Personal Independence Payments (PIP) are made to people to help with the extra costs of living with a long-term health condition or disability. In 2024, according to the report, one in four new PIP awards were made to people suffering from depression and anxiety.

And that’s not all. The report reveals that last year, the waiting list for NHS mental health services exceeded two million people in England alone. It definitely feels like a crisis, particularly when you consider that in 2023, an alarming 6,069 deaths were registered as a result of suicide. 75% of these were men.

The physical impact of isolation

Whilst the numbers are somewhat shocking, it is perhaps no surprise that we are where we are. We all know that the world has changed dramatically since the pandemic led to the introduction of country-wide lockdowns. While these may have been perceived as necessary, there appears to be little doubt about the toll they took on our mental health. The word ‘lockdown’ – which we previously only associated with prisons, sounds traumatic enough, but it was the isolation that lockdowns brought with them, that led to the real damage.

The effect of isolation on the immune system has been well-documented.

For example, dysfunctional immune responses have been observed among people suffering from social isolation or loneliness. A study in Brain, Behavior, and Immunity found that lonely individuals had a fourfold increase in IL-6 (one of the body’s markers for a response to infection or tissue damage) levels after exposure to mild bacterial stimuli, highlighting how emotional stress translates into physical vulnerability​.

Loneliness can also lead to the release of glucocorticoids like cortisol. Continued raised levels of cortisol has been linked with increased low-grade inflammation, and higher risk of chronic conditions. Stress and anxiety too, are also known to have a negative effect on the immune system.

This mind-body connection highlights why addressing our mental health is essential. While medication and therapy are critical tools, lifestyle changes in our movement, diet, and social activities can play a vital role in improving our mood and resilience.

Time to get moving

When we feel depressed, often the last thing we want to do is to get up and do something that gets us moving. But exercise nearly always works. Clinical studies have shown that the associated endorphins released during exercise, directly correlate to our mood by improving mitochondrial function.

Exercise doesn’t have to be a five-mile run – and it doesn’t have to be outside either. Just commit to doing some kind of movement every day.

Even dancing to your favourite song counts, so why not make a playlist that you can access anywhere – and play even when you feel like hiding under the duvet and can’t face the world? Just hit ‘play’ and see what happens. You might be surprised at how just one song can shift your mood.

Stepping outside for fresh air is great, but even a quick stretch or a dance to your favourite song in the living room can work wonders. Create a playlist of your favourite tunes and just listen.

Beware of self-sabotage

Ultimately, just do what works for you, and remember, it’s easy to fall into self-sabotage mode when your mood is low. Try different things and maybe create a journal about what works for you – but be honest with yourself. Whatever you choose, the key is to be disciplined and create habits – even if you’re just going through the motions to start with, committing to one thing per day will help you not just today, but also in the long run (without having to go for a long run!).

Talk to someone

Even if you don’t feel in the mood for a conversation, talking to someone can make a world of difference. Ring a friend or relative or meet up in person – simply being in the presence of others can lift your spirits and break the cycle of isolation that fuels low mood. And remember, it’s a two-way street – make the effort and you might actually be helping them out by being there to support them. Even a smile and a simple exchange with a stranger on the street can have a positive impact on your day and act as a reminder that we’re all in this together. We all felt the lack of these small but meaningful interactions during the lockdowns of 2020, and it’s clear now how much we need them.

Eat well

B Vitamins are vital for maintaining brain function and reducing brain fog, as well as helping the body to respond to stress – so it’s worth making sure you’re getting enough through your diet.

You can find B vitamins naturally in foods like whole grains, leafy greens, legumes, nuts and seeds. But some B vitamins, such as B12, are predominantly found in animal products like meat, fish, eggs, and dairy. So it can be challenging for anyone following vegan or vegetarian diets to get enough B12 in particular – and clearly, supplements can help here.

Natural support to lift your mood

So you’ve tried exercise, diet and socialising but you’re still struggling with mood swings, anxiety or stress? Here are just a few natural supplements you could try to give you a boost:

• Rhodiola Rosea Extract: a descendant of the succulent family, repeated use of this adaptogenic herb has been shown to reduce fatigue associated with anxiety and stress. Working in harmony with your body, it also reduces inflammation and helps blood flow and circulation. But please note – you should not take Rhodiola at the same time as anti-depressants or sleeping pills.
• Ashwaghanda: also known as Winter Cherry, and native to India and Pakistan, Ashwaghanda helps reduce stress, stress-related food cravings and helps with the quality of sleep. Also an adaptogen, Ashwaghanda contains an active ingredient known to promote neurogenesis (the formation of new nerve cells).
• 5HTP 5-hydroxytryptophan: Containing Griffonia Seeds – an active ingredient that can be converted to serotonin in the body, 5HTP can improve sleep quality and has been used in treatments for depression. But please note that you should not use this product in combination with medications that affect brain metabolism, such as antidepressants and sedatives.

Of course, while pharmaceutical or natural remedies can help us improve our mood and reduce the effects of depression and anxiety – in most cases, the most sustainable route to alleviating the symptoms, is by identifying and dealing with the underlying cause. Simple changes to your lifestyle can make a big difference – and that includes helping others.

A final thought

At the age of just 17, Joni Eareckson Tada had a diving accident, and for 55 years she has lived as a quadriplegic. Due to the nature of her injuries, she experiences daily intense pain and has also gone through stage three breast cancer. Despite all this, she has overcome a very deep and dark depression.

Her advice? Joni suggests that if you feel depression getting a grip, then you can always “Get up, showered and dressed, go out the front door and find someone else worse off than you to serve”.

 

 

Sources:

Anti-inflammatory effects of Rhodiola rosea L.: A review – PubMed

A randomised, double-blind, placebo-controlled, parallel-group study of the standardised extract shr-5 of the roots of Rhodiola rosea in the treatment of subjects with stress-related fatigue – PubMed.

https://pubmed.ncbi.nlm.nih.gov/19016404/

Hosny EN et al.: Neuroprotective Effect of Ashwagandha Extract against the Neurochemical Changes Induced in Rat Model of Hypothyroidism; Journal of Dietary Supplements 20:1-20, 2020 [Epub ahead of print].

5-Hydroxytryptophan: a clinically-effective serotonin precursor. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/9727088/