Winter 2020

Out&About wellbeing

EDUCATION There are techniques for suppressing the chemistry in our brains that causes stress. AMANDA BAILEY offers some tips to combat the festive ‘slump’

T his year’s World Mental Health Day campaign called for an increase in investment in mental health, with the Director General of WHO stating: “World Mental Health Day is an opportunity for the world to come together and begin redressing the historic neglect of

Bubble pots, pin wheels, blow football and karaoke toys will all help your child connect with the breath. Gifts such as dance mats, bikes, trampolines, scooters, scooter boards,

Avoid the winter ‘slump’ over the festive period Start by noting how you’re feeling on a scale from 1- 10, then engage in some activity • a walk, a bike ride/scoot • enjoy a sing-along and/or a family dance party to some favourite Christmas songs • play a fun game • have a comical Christmas-themed photo shoot or make a Christmas greetings video and send to friends and family. After the activity, score yourself again from 1-10. Did the scores increase? If so, you will have experienced improved vagal tone.

skipping and jump ropes are sure to encourage movement that will promote calmness. Christmas is a time of celebration and, for many, food is an important component. The vagus nerve is the major communication system between the gut and brain, sending signals in both directions. In animal studies it has been shown that heightened emotions and stress inhibit the signals sent through the vagus nerve and also cause gastrointestinal problems. A small study of people with irritable bowel syndrome and mild-to-moderate anxiety found that taking a probiotic for six weeks significantly improved symptoms. In addition to probiotics other groups of foods specifically beneficial for the gut-brain axis are Omega-3 fats, found in oily fish, fermented foods like yogurt and cheese and high-fibre foods such as grains, nuts, seeds, fruits and vegetables. Polyphenol-rich foods like cocoa, dark chocolate and olive oil also promote the growth of beneficial bacteria in the gut, as well as tryptophan-rich foods, such as turkey, eggs and cheese, which contain amino acids that are converted into the feel-good chemical, serotonin. As the festive season approaches, try and foster good vagal tone through carefully chosen gifts, food and activities for your nearest and dearest.

mental health.” We are forever

discovering how the brain works and the inbuilt mechanisms that exist to help us manage feelings of anxiety. And practitioners in the field of mental health use that knowledge to devise a range of strategies to help us when we feel overwhelmed or anxious. The Covid-19 pandemic has brought many changes to our day-to-day lives, often accentuating difficulties and challenges we already face or bringing altogether different and, often, unexpected ones. Most of us are familiar with the automatic ‘fight or flight’ reaction when we feel anxious, upset or unhappy, as the body releases stress hormones, adrenalin and cortisol thanks to the incongruously named sympathetic nervous system. Far fewer are well acquainted with the parasympathetic nervous system, the rest and digest system that uses the brain’s vagus nerve to suppress the chemistry that causes stressful feelings and the associated thoughts and actions that go with it. Vagus is Latin for wanderer and these nerve endings quite literally wander through the body to the important organs triggering ‘happy’ chemicals – endorphins, serotonin, dopamine and

oxytocin – with them enabling fight and flight to decline and rest-and- digest, ie calm, to increase. Unlike the release of adrenalin, which is automatic, the vagus nerve has to be activated. Thankfully this can be achieved in many ways, including having a cold shower, singing, laughing, stretching, meditation, deep, slow breathing, massage, hugging, walking, cycling and running. The vagus nerve can be stimulated ‘in the moment’, or continuously, thus ensuring that this nerve is functioning optimally – so-called ‘good vagal tone’ – in decreasing the likelihood of heightened emotions in our daily lives. With Christmas in mind, you could choose gifts and activities for your children to promote good vagal tone, helping to reduce adrenalin levels and increase calmness and relaxation. You might build a comfort and calm box for those ‘in the moment’ surges of adrenalin, with stocking fillers, such as fidget cubes and spinners, glitter wands, liquid timers, kaleidoscopes and sensory balls.

Amanda Bailey offers a number of bespoke and group courses to help children, young people, adults and families reduce anxiety and increase calmness, visit www.beberkshire.co.uk or send an email to: amanda@beberkshire.co.uk or call/text on 07909502667

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O&A WINTER 2020