Five natural ways to support your mood

Today is officially ‘Blue Monday’, the day when apparently, we are feeling our lowest after the excitement of Christmas, the dreary weather and our New Year’s resolutions haven’t quite gone to plan. However, the reality is this day was created as a marketing stunt in 2005 with the purpose of selling more holidays. Since then, many companies have seen it as a commercial opportunity to sell you something to feel better. So far today, I’ve been received discounts to buy biscuits and swimwear!?!

Low mood is very real, especially in winter, and commercialising it in this way can feel unhelpful and disempowering. The good news is that there are steps we can take to change our mood, taking daily actions focusing on small, consistent nutrition and lifestyle choices. Unlike the quick purchases, they do take time but they also last much longer! Here are five evidence-backed tools that genuinely help you feel better.

1. Eat balanced meals

Creating meals with protein, fibre and healthy fats help to stabilise blood sugar and avoid the slumps that lead to irritability, anxiety and fatigue. This is all about balance, not restriction.

2. Morning light

Getting outside in the morning, even at this time of the year, helps regulate our circadian rhythm. Morning light exposure signals the brain to produce serotonin and dopamine, the mood-boosting neurotransmitters.

3. Keep bedtime consistent

Our bodies love consistency, having regular sleep and wake times helps to synchronise our circadian rhythms. Irregular sleep patterns have been linked to increases in cortisol, resulting in low-level inflammation and mood disorders. When it comes to sleep, quality is as important as quantity.

4. Power of movement

Movement releases a cocktail of feel-good neurotransmitters including endorphins, serotonin and dopamine that can improve overall sense of wellbeing. When motivation is low, try matching movement to energy levels.

5. Connection over clicks

Even though social media content is human (most of the time!), avoid the temptation to scroll as nothing beats connecting in-person. Whether it’s online or face to face, human interaction helps move the nervous system from fight or flight to calm and safe.

I hope this list acts a little reminder of the small, gentle actions we can take to feel better through self-care instead of consumption. Sometimes we have capacity to do them all, sometimes just one. Be kind to yourself in exploring them.