In an ideal world, happiness would be the norm: all hearts would be filled with love and joy; all heads with peace and passion; all souls in a state of bliss. Unfortunately, living in the modern world can make this ideal state difficult to achieve. In fact, at any given time, 9.5 per cent of the population suffers from a depressive illness.

Everyone can feel depressed and anxious at times. Instead of avoiding the cause by turning to food, drugs, alcohol or tobacco, gain inspiration from the following guidelines, which aim to offer you techniques to clear your mind and improve your outlook so you can have the strength to deal with challenges.

AROMA-PSYCHOLOGY

Aroma-psychology is the use of essential oils to positively affect your mind, mood and emotions. Research into the psychological effects of aroma now attracts substantial funding, with thousands of studies published on the subject. A study conducted by Professor R.A. Baron at Rensselaer Polytechnic Institute in New York found that people working in pleasantly scented rooms carry out their work with more confidence, more efficiency and greater willingness to resolve conflict.

Essential oils can be added to the bath (maximum 8 drops), massage oil (1 drop to 2ml base oil), tissue or handkerchief (1 drop), diffuser (1–6 drops), pillow (1–3 drops; note some oils may stain) or lotions (10–15 drops per 50ml or 50g lotion).

Always use essential oils as directed, as some oils should not be used on the skin or during pregnancy.

BOOKS

Books can inspire, educate and offer new perspectives. Recommended mood boosters include:

• Ancient Wisdom, Modern World by His Holiness the Dalai Lama (Little, Brown and Company, Great Britain, 1999)
• Bag of Jewels by Susan Hayward and Malcolm Cohan (In Tune Books, Australia, 1988)
• The Blue Day Book by Bradley Trevor Greive (Random House, Australia, 2000)
• By the River Piedra I Sat Down and Wept by Paulo Coelho (Editora Rocco, Brazil, 1996)
• Jonathan Livingstone Seagull by Richard Bach (HarperCollins, Great Britain, 1970)

BREATHE

No special technique is required – just take a few deep breaths when you need a break or can’t find the solution to a problem. Take a deep breath right into your stomach, hold it for a few moments, and then let the air go with a loud sigh. Deep breathing is one of the most effective mood boosters. In stressful situations many people hold their breath, or their breathing is very shallow, which restricts the flow of oxygen throughout the body and reduces mental function.

COLOUR THERAPY

The universe is a magnetic field of positive and negative charges that are continually vibrating and producing electromagnetic waves. Each of these waves has a different wavelength and speed of vibration. Together the waves form the electromagnetic spectrum. Approximately 40 per cent of the electromagnetic spectrum is visible and is seen as various colours (white light). The other waves, such as radio and gamma, are invisible.

Colour enters your body through your eyes and skin. Though feeling colour through your skin is mostly unconscious, it’s possible to develop this sensitivity. Many blind people are able to differentiate colours by passing their fingers over an object and feeling the quality of the colour.

Each colour influences your mind and emotions differently because of its unique wavelength and frequency. For example, red has the longest wavelength and slowest frequency of vibration; its magnetic energy is warming and stimulating.

COMMUNITY

“My call for a spiritual revolution...is a call for a radical re-orientation away from our habitual preoccupation with self. It is a call to turn towards the wider community of beings with whom we are connected, and for conduct which recognises others’ interests alongside our own.” – His Holiness the Dalai Lama, Ancient Wisdom, Modern World

Loneliness and blind self-interest are ever-growing problems of the modern world. As the bulk of the Western world’s population strives to be independent, as more family units break down, and as technology that requires less contact is developed, we risk losing our place in the world at large.

Reconnecting with your family, friends and local and world communities is not only a profound mood booster but can also have a huge healing impact on the world and its population. Play a weekly game of tennis with an estranged family member, join a local dance group, do volunteer work in a developing nation…the choice is unlimited, the effect unique.

COUNSELLING

You don’t need to have a mental illness or serious problem to visit a professional counsellor or psychologist. Sometimes it’s just simpler and more effective to have someone who is not involved in your life offering a new perspective on how to handle a challenging situation.

DARE TO DO IT

“Everyone has talent. What is rare is the courage to follow the talent to the dark place where it leads.” – Novelist Erica Jong

Write a list of 10 simple things you never get around to doing; for example, repotting a plant, putting photographs in an album or writing to a friend. Next, write down 10 things you would love to do but have been too afraid; for example, asking someone out on a date, joining a club or going skydiving. Finally, write down one thing you’ve always wanted to do but didn’t have the time/money/energy; for example, learning a language, buying a new car or travelling to Bhutan. Take some time to think about what you’ve really wanted to do but never dared.

Now, set a date for when you’re going to do these things. Be specific. Set one simple task for the next 10 weeks. Set a specific date within the next 10 months for the most challenging goal. Finally, set a date within the next two years for the long-term goal, with a realistic plan for how you’re going to achieve it.

Working out what you want from life and working towards your goals act as very effective mood boosters by enhancing your self-esteem and life experience. Fear, in whatever form (fear of rejection, fear of failure and so on), should never be a reason not to try something.

EXERCISE

There is no magic motivating force to get you off the couch. There is no new pill that makes going to the gym more enticing. But there is a guarantee: if you do 30–60 minutes of exercise at least three times a week, your fitness will improve. You’ll feel more energised. Your mood will be elevated. Your quality of life will improve. You’ll feel more confident.

FLOWER ESSENCES

The modern therapeutic use of flower essences was pioneered by Dr Edward Bach in England in the 1930s. Dr Bach was a highly respected physician and one of the founding fathers of the practice of immunology in medicine. In the course of his medical practice, Dr Bach observed that patients with the same illness – and of the same severity – recovered differently. Hypothesising that their recovery was influenced by their mental and emotional states, he set about finding a means of healing the offending states and found it in flowers. He developed 38 Bach Flower Remedies for different states of mental and emotional imbalance and one combination of five of these essences, called Rescue Remedy, for use in “emergencies or accidents”.

Today there are a variety of flower essences available, including North American Flower Essences (103 essences), Australian Bush Flower Essences (62 plus combination essences) and Findhorn Flower Essences (36 essences). Flower essences may be used directly from the stock bottles, under the tongue or in a glass of water. Use as directed.

FOOD

The first step towards achieving a clear mind and positive mood is to clear the toxins from your body. Fasting for one or two days on purified water and fruit and vegetable juices is one of the most effective ways to detox.

Step two is to nourish your mind and body with wholesome food and lots of water, limiting (or avoiding) alcohol and caffeine.

Finally, step three is to maintain good nutrition. Brown rice, oats and miso are particularly good for the nervous system, as are root vegetables such as carrots, sweet potatoes and parsnips. Never miss a meal, and try to eat small meals every three to four hours. There is a place for occasional “comfort food” but try not to use it as an emotional escape or crutch.

Breakfast is the most important meal of the day, as your body’s sugar level is at its lowest. If you don’t “break your fast” you won’t have sufficient energy for your body and brain to perform at their optimum level throughout the day. Beware packaged breakfast cereals containing high levels of sugar that will eventually reduce your energy levels.

If you’re not hungry on waking (or you just want to clean out your liver), drink a glass of warm water with the juice of half a lemon, then go for a half-hour walk. You should be ready for breakfast when you return.

The colour of foods can affect your mood. Orange foods such as mango, pumpkin, egg yolk and paprika act as antidepressants. English writer D.H. Lawrence (1885–1930) would make orange marmalade when he was depressed. Orange foods can also remove inhibitions and fear of change. Red foods, such as chilli, beetroot and raspberries, can stimulate and uplift your mood and boost self-confidence.

GEMS AND CRYSTALS

Crystals are believed to enhance healing energy and have specific healing properties themselves. Before using crystals, clean them under cold running water or soak them overnight in a bowl of salt water or seawater, then leave them to dry in the sunlight. You can place crystals around your home or work environment, set them as jewellery or just have them on hand to hold when you need them. Crystals will absorb negative energy so remember to cleanse them at regular intervals.

HERBS

Simple herbal remedies can be used to promote or inhibit certain reactions or processes in the body. Herbs can be taken as teas, infusions, tablets, capsules and tinctures.

For the following remedies, mix equal parts of each herb, then take one teaspoon of the mixture, cover with boiling water and leave for five minutes before drinking. For general anxiety and nervous tension, use equal parts of chamomile flowers, lemon balm leaves, valerian root and vervain leaves; do not exceed more than three cups a day. For depression, use equal parts of lemon balm leaves, skullcap herb and vervain leaves; drink three cups a day for four to six weeks.

To increase vitality, take half a teaspoon of Siberian ginseng tincture two or three times daily.

St John’s wort enhances the function of the neurotransmitters norepinephrine and dopamine and is commonly used to treat mild depression. It can be purchased as tablets or the dried herb (infuse two to four teaspoons in a cup of water).

HORMONES

Mood can be affected by the changes in hormonal levels that occur during menstrual cycles, pregnancy and menopause.

It’s estimated that about 75 per cent of women of child-bearing age have some mood changes before menstruation and as many as 50 per cent have a condition commonly known as PMS (premenstrual syndrome). Unlike the hormone changes that occur during pregnancy (that is, hormone levels increase for 40 weeks then plummet), menstrual cycle hormone changes surrounding ovulation occur about every 28 days. The hormonal triggers for ovulation are the pituitary hormones luteinizing hormone (LH) and follicle-stimulating hormone (FSH). However, the more psychoactive hormones seem to be oestrogen and progesterone. Oestrogen peaks before a woman ovulates and there’s a smaller peak afterwards. Progesterone peaks after ovulation but before menses.

It’s no longer believed that women have a higher incidence of depression during or after menopause, however, the perimenopausal period (just before menopause) is associated with an increase in a variety of somatic and behavioural symptoms including hot flushes, sleep difficulties and depression. The hormonal events that occur during the menopausal period are complex. Put simply, the ovaries produce less oestrogen and progesterone; in turn, the pituitary gonadotropins LH and FSH increase.

Recommended treatments for regulating hormonal levels include exercising regularly and eating small, frequent meals. Phytoestrogens are weak oestrogens of plant origin that are widely used by perimenopausal women. Phytoestrogens have been isolated in more than 300 plants, including apples, carrots, coffee, potatoes, yams, soy products, bean sprouts, red clover sprouts, sunflower seeds, rye, wheat, sesame seeds and linseed. They are also found in bourbon.

Evening primrose oil is high in gamma-linolenic acid (GLA), which is readily converted in the body to prostaglandin E1 (PGE1). PGE1 has been found to inhibit the effects of prolactin, which is responsible for some of the symptoms of PMS including breast discomfort, irritability, depression, swollen fingers and ankles, and anxiety. A dosage of four 500mg capsules is recommended morning and night for the two weeks leading up to menstruation.

Panax ginseng (ginseng) is widely used by perimenopausal women for improving energy and relieving hot flushes. It contains an active ingredient that is chemically similar to oestrogen.

Vitex agnus-castus (also known as chaste tree berry and monk’s pepper because it was used by monasteries to maintain chastity among the monks) stimulates two of the dopamine receptors, has antiandrogenic effects and inhibits prolactin secretion in vitro. It has shown effectiveness in the treatment of premenstrual symptoms.

Valeriana officinalis (valerian root) has been used for hundreds of years as a sedative and sleep-promoting aid. In Germany, valerian root is often used in combination with black cohosh by perimenopausal women.

Vitamin E has the ability to reduce hot flushes, however, it is contraindicated in women using digitalis or anticoagulants.

Vitamin B6 and St John’s wort have been recommended to improve mood in women with premenstrual dysphoria.

Black cohosh is another popular treatment for menopause. In one double-blind study, black cohosh was more effective than oestrogen in relieving menopausal symptoms (Stoll, W. Therapeutikon 1987(1): 23–31).

INNER SPACE

There are many types of meditation but they all share a similar goal: awareness. When you practise meditation you simply exist in the present. The daily practice of meditation can help you open your mind to new possibilities and centre your thoughts. One of the most basic types of meditation involves sitting comfortably, closing your eyes and focusing on your breath for approximately 20 minutes. If you find it difficult to discipline yourself to meditate every day, join a weekly group to get yourself in the habit.

MASSAGE

Massage is not only relaxing, it can also open up blocked emotions. When you experience a stressful situation, it’s a common response to tighten your muscles, locking in the memory of that situation. When effective touch is applied to certain areas of the body by a professional therapist or your partner, those areas of tension can be relieved.

Champi (Indian head massage)

An Indian head massage is a simple and effective therapy for combating stress and boosting your mood. Massage is commonplace in India and the techniques have been passed down through families for centuries. There’s no need to undress and no oil is used, so the following champi can be given or received at any time, anywhere. (Warning: do not apply too much pressure, as this might strain the neck.)

Pinching: Using both hands, pinch the scalp in short, quick movements with the tips of your fingers and thumbs.

Pulling: Lightly tug the hair, close to the scalp, all over the head.

Combing: Place your right hand on top of the recipient’s head so your fingertips are level with the hairline. Support the base of the head with your left hand. Using your right hand, “comb” the scalp with the tips of your fingers from the top of the head to the base.

Sliding: Support the base of the recipient’s head with your right hand. Using the outside edge of your left hand, slide it around the whole back of the head.

Face massage

Giving yourself a daily face massage will not only relieve anxiety, eye strain and headaches, it will also improve facial appearance through increased circulation. You can use a few drops of essential oil in a base oil or just incorporate the techniques into your beauty routine when applying moisturiser.

Under eyebrows: Hook the pads of your thumbs under your eyebrows and apply pressure for about 10 seconds. Repeat as you move your thumbs along the brow. (Good for relieving sinus congestion.)

Cheek: Place the pads of your index and middle fingers on your cheekbones. Gently rotate your fingers in small circular movements.

Temple: Using the pads of your index and middle fingers, lightly massage this area with small circular movements. (Good for relieving headaches.)

Jaw: Starting from under your ears, massage the jawline in slow circular movements to the chin, and then slowly back up to the ears.

OUTER SPACE

Feng shui aims to achieve the harmonious flow of chi (life force energy) in and around your living and working environments. “Corrections” can be applied to any place to modify the flow of chi. If your home is out of balance, you can use any of the following objects to modify the flow of chi: crystals, mirrors, moving objects (wind chimes, fountains), living objects (fish tanks, plants) and heavy objects (statues, stones). These can be specifically placed to draw energy into a “negative” space that is “missing” the flow of chi.

SELF-ESTEEM

Self-esteem is intrinsically linked to how you feel in general. If you don’t feel good about yourself, it’s difficult to feel positive about anything in your life. Self-esteem is an attitude, a belief in oneself. You’re not born with low self-esteem, nor does someone else control how you feel about yourself. While it’s easy to be influenced by others (their judgments, criticisms and actions), especially those you love and respect, it’s only you who decides who you are and what you’re capable of achieving.

You can boost your self-esteem through internal dialogue. Internal dialogue relates to the inner voices in your head that comment on what you do, want and say. Sometimes these inner voices may be your own voice; sometimes they may be the voices of other people. If you observe that these inner voices are often negative, make an effort to change what you say to yourself, even if you have to “fake it before you make it”. Inner dialogue goes beyond positive thinking, as it’s important to imagine hearing the positive words in your head as if they are really happening. In this way it’s possible to have a new, more positive self-concept.

Essential oils to boost self-esteem include hyacinth, ylang-ylang, jasmine, bergamot and cedarwood. The flower remedy larch can be used to boost confidence. If you feel deeply insecure, try the homoeopathic remedy Arsenicum album.

SLEEP EASY

If you don’t get enough sleep, nothing is going to improve your mood. One of the best things you can do for your health is have a regular sleeping pattern that involves going to sleep at the same time each night (preferably before 10pm) for approximately seven to eight hours. If you have trouble falling asleep or you wake throughout the night, the following techniques may help.

A glass of warm milk before bed is still one of the best remedies for insomnia, as it contains the amino acid tryptophan, which induces sleep. Milk also contains a good dose of calcium, which is a muscle relaxant.

Aerobic exercise (at least three hours before bedtime) and yoga will help you have a restful night’s sleep.

Try the herbal remedies passion flower, valerian and hops.

VITAMINS AND MINERALS

A good multivitamin taken daily is recommended to ensure you get all the essential vitamins and minerals your mind and body needs. However, if you require further assistance, the following supplements may be of benefit.

The mineral calcium is an effective mood booster as it helps neutralise excess lactic acid build-up from stress. It is recommended that calcium be taken with magnesium, as inadequate magnesium will reduce calcium absorption. Magnesium is also a muscle relaxant.

The B vitamins are known as the stress vitamins, and for good reason. They’re necessary for optimal functioning of the nervous system; a deficiency could bring on depression. If you’re experiencing a particularly stressful period, take a B-complex vitamin supplement (50–100mg) daily.

Vitamin C is also essential in times of stress, as it may improve your ability to handle challenging situations by optimising your “flight or fight” response and boosting your immune system.

Note

The recommendations and techniques expressed here are for general guidance only and are not specific to any one individual. The guidance of a professional is recommended in cases of acute illness or distress.