Last week we discussed the benefits of physical activity, together with increasing fruit and vegetable intake in the promotion of emotional well-being. Both are important contributors to health of body and mind.

Today we will mention a few more non-pharmacological interventions.

Sleep management

We recently gave a few blogs over to the importance of sleep, so we will not go much into that, apart from reminding you of how insufficient sleep is so often associated with grumpiness and insensitivity towards our spouse and children and colleagues.

ALSO READ : Turning the Tide – The role of emotional well-being in promoting health (2)

Getting enough sleep certainly allows us to be happier and more cheerful and optimistic.  Sleep gives our brains an opportunity to clean shop – to eliminate waste products, and organise our minds for optimum function.  Sleep also improves our memory and administrative functions.

Sleep deprivation can lead to rumination – when we get stuck in going over and over unpleasant thoughts or experiences.  These have negative effects on our mental state and make it difficulty for us to move on.  Sleep deprivation also increases anxiety and worry about the future.  Of course many people battle to sleep because of worries, but lack of sleep makes the worries seem bigger.

Another way that sleep deprivation affects our emotional well-being is how it affects our relationships.  Of course if we are short-tempered and moody, we are less likely to reach out in loving acts and words to our family.  But research has also found that sleep deprivation affects our perceptions of the good points in our loved ones, and makes us less appreciative and affirming.

Here is a useful article that expands on these aspects:

Mindfulness and relaxation therapy

I recently wrote a blog on the value of mindfulness – slowing down to take in the beauties and blessings of life – awareness of the different stimuli that flood our senses all the time – sounds, aromas, sights, textures and tastes.  From time to time it is valuable to relax with tuneful music; playing with the children or with the dog; going for a walk on the beach, or going for a cycle ride; eating a meal with mindfulness – concentrating on the flavours and aromas instead of eating on the run, or while being bombarded by TV programmes or WhatsApp.

Spending time in spiritual reflection or meditation, filling your mind with deep thoughts related to higher purpose for your existence and how you can fulfil that purpose can be both challenging and inspiring.

I find relaxation in working in the garden – weeding my vegetable patch, or mowing the lawn, or pruning trees.

I also find walking or cycling to be an opportunity to be mindful and reflective. 

But the most meaningful time is spent in personal devotions, sharing deep thoughts with my Creator and contemplating spiritual writings.

Bibliotherapy

This is the practice of storytelling, writing, journaling or poetry.  Some people are particularly talented through the spoken word – they have the “gift of the gab” with no shortage of expressive words and thoughts.  They are able to relate great themes through the medium of stories – their own stories or those of people they know.  Others are better able to communicate through the. written word.

The practice of writing down our stories, or journaling our experiences can help us to gain perspective on life and work through issues in a helpful and healing manner.  Sometimes it is helpful to write things down, then sleep on it, and allow our moods to down-regulate.  How often haven’t you written something in a letter in the heat of the moment, then the next day when you have cooled off, you are embarrassed at your insensitivity.

Poetry comes naturally to some people – it is definitely not one of my gifts.  But I can be inspired by the poetry of another, and find great encouragement and upliftment from the skill with words of a professional poet.

Next week we will conclude with the value of light therapy and positive relationships.  Please remember that I am not saying that medicines should not be used for mental health issues, just that we need to broaden the base of interventions.

Stay well,

Dave Glass

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