The world is a stressful place right now. Empty store shelves, health anxiety and social isolation can all negatively impact our mental wellbeing and increase anxiety in even the most stoic and, while I can offer support when it comes to managing your energy holistically, sometimes you need something more. Today I am thrilled to share some thoughts from the clinical psychologists at Flow Neuroscience about how to manage mental health in challenging times.

When I spoke to Daniel Mansson, clinical psychologist and co-founder of Flow Neuroscience he had some great advice on really simple things we can all do to help manage our own mental health and support others who might be struggling at the moment.

Stick To Your Routine

Daniel explains that when the world is in chaos “it’s very important to keep to your normal routine as much as possible when it comes to sleep, nutrition and exercise, particularly if you have existing mental health problems”. Tempting as it might be to lay in bed ‘working’ all day you’ll feel a lot better if you get up at your normal time, get dressed and get to work in a dedicated space. If you need a little motivation why not set up a co-working video date with friends at a set time (I love zoom for this), or get in the habit of going for a walk first thing to get your day going.

First Things First - filter news and social media

The constant news cycle can feel relentless and there’s the risk that constantly consuming media may exacerbate existing mental health problems. Daniel suggests being careful about the balance of watching important news and consuming news that could leave you feeling depressed or anxious. Of course we all need information about what’s going on, but make sure you use trusted sources (like the NHS website) and think about only checking in at specific times if you need advice to protect yourself and loved ones. Daniel also suggested that we should be taking breaks from social media (trust me, deleting social media from your phone for a day or two can be so refreshing!) and consider muting triggering words and accounts. Curates social media is happy social media!

Talk Openly

It is so good to talk! Daniel told me that “some people might feel that talking about their depression and anxiety requires no additional attention during these unprecedented times, but that actually people should be encouraged to talk about their feelings”. If you find that you need to talk there are lots of helplines available, including Samaritans, as well as mental health crisis services which can be found via Mind, the mental health charity.

Eat an Anti-Depression Diet

I am no expert when it comes to nutrition (although it is something I’m trying to pay more attention these days!) but according to Daniel “a well-nourished body is better at handling stress”. Daniel suggested that traditional mediterranean food, which is sometimes referred to to as the ‘anti-depression diet’, is ideal because of its anti-oxidant and anti-inflammatory properties. This diet includes whole grains, veggies (particularly green leaves), fresh fruit, berries, nuts (almonds are a fantastic choice), sees and of course olive oil, all foods that are generally accessible even in these difficult times. The Flow app (available on iOS and Android) can help you improve your nutrition if you need a bit of guidance and reduce your risk of depression at home.

Get Therapeutic Sleep

According to Daniel 90% of people with depression struggle with sleep and in uncertain times that’s likely to increase, which is a horrible prospect. Good quality sleep is a form of ‘overnight therapy’ and really helps us handle our emotions more effectively. Daniel suggests trying to wake up and go to bed at the same time every day, aiming for 8 hours sleep each night, having a hot bath to help you ease into sleep and setting the bedroom temperature to 18 degrees for optimal relaxation. Oh and of course no screen time for 2 hours before bedtime!

Exercise as therapy

Social distancing doesn’t mean you have to quit exercise, if anything you need it now more than ever. Daniel explains that ‘clinical studies show that regular exercise produces chemicals, such as dopamine and serotonin, which can be as effective as antidepressant medication or psychotherapy for treating milder depression’. Although you might not have access to a gym at the moment there’s no reason why you can’t get a routine in place at home. Aim for 30-40 minutes of moderate intensity exercise 3 to 4 times a week. If that feels too much start with a short walk, even a mile a day will make a difference to how you feel.

Brian Stimulation

This one sounds like science fiction but Daniel assures me its not! Created by Flow Neuroscience, the brain stimulation headset is a medically approved home treatment for depression that uses Transcranial Direct Current Stimulation (tDCS) to stimulate brain activity to help improve the symptoms of depression. It works because depression is associated with lowered activity in an area at the front of the brain and the Flow headset delivers gentle electrical signals to this area to rebalance the activity and reduce symptoms. The headset works in conjunction with the Flow app which delivers behaviour therapy and step-by-step instructions on how to improve sleep, exercise and nutrition as well as a meditation module, so it does require some user input, but it sounds like a really interesting approach! Of course, if you are suffering from clinical depression you should contact your doctor if your symptoms worsen.

Thank you to Daniel and the team at Flow Neuroscience. I hope that you found these tips helpful. If you are struggling with your mental health at this challenging time please speak to your doctor and likewise if you find your symptoms worsen please speak to your doctor.

This post is in collaboration with Flow Neuroscience who provided me with all the insight I’ve shared. I was not paid to share this post.