Author: Kayla Jantjes

I saw a new therapist, started intermittent fasting and had my sister over for the weekend.

xx

Nah I’m just kidding! Imagine that was the end? LOL

I’m taking a small break from the “mental health tips” I need it to flow and not be forced, so I’ll write when and how I feel inspired. In the meantime lets do a check in! How are you? How was your week? I hope you are doing well and that you had a productive and adventurous week, filled with lots of laughs!

So, last week Tuesday I saw a new psychologist – a lady! Now if you know me, you’ll know that I prefer male doctors. I just feel like I have a better connection with them. But let me tell you something – I clicked with her just like that! We had an amazing session and she already gave me homework LOL.

Yes, the initial session can be tough because a whole history has to be given, but if you can come out at the end smiling and having your feelings validated, then you know you have a match, and that’s how I felt.

I feel optimistic about this new journey. I’m doing something called DBT therapy (here’s a short description from google)

I struggle to regulate my mood and personality (among other things) at times, and that is why my previous psychologist recommended I see someone who specializes in this.

Seeing a therapist who you trust and who knows when something more is needed is great, and I am so very thankful to him. And I am so very thankful to my new therapist (let’s call her Daisy)

Daisy makes me feel comfortable and validated, I feel safe in her space and for that I am very greatful.

Let’s move on – for now. I started intermittent fasting with my husband and I’m down 2kg’s! Let’s insert a short description:

My OCD really comes in handy with stuff like this – because now I need to stick to times and things or it WILL BOTHER ME! I’ll share more about this as time goes on.

Now my sister. Ah I love my sister (hey I LOVE all my sibling equally!) My sister and I never got along in our younger years (we are 9 years apart) but we’ve grown closer and I am thankful for that. We share a lot more in common now, and talking to her is my other safe space. Love you sis! and love you too bro’s! (I have 2 brothers) Anyway, I won’t share too much about them, just the fact that I am very grateful for their presence in my life!

So I know you are probably wondering what is the point of this post! Well it’s to encourage you to step outside of your comfort zone every now and then, take on a new challenge, and don’t forget to tell those around you that you love and appreciate them.

I hope you enjoyed today’s post. May you have a wonderful and exciting week.

Until next time lovely souls – you are important, beautiful, wanted and most importantly, you are loved.

xx

tip number 10 – how a change of scenery can boost your mental health

“A place can give you profoundly positive emotions and remind you of some of your best times, or it can give you emotions and memories that cause you pain. The question “Is being here helping me or hurting me?” this may be valuable if you are making important changes in your life, especially if you are seeking treatment” – https://everlastrecovery.com

Studies suggest that a change of scenery can release feel-good hormones, expand your thinking, and inspire your mood.

I agree with this. Every now and then I get this urge to go somewhere new, even if it’s for an hour, even if it’s to my local park/gardens. In my experience a change of scenery has boosted my mood and made me feel more motivated than I was before.

My first choice is being with nature. I like to feel the warmth of the sun, the texture of the sand on my feet, and the sound of the wind blowing. I like engaging with nature and being as present as I can be in that moment. I love to see how the waves have their own little dance, and how amazing the world actually is. It’s a getaway, it’s like a breath of fresh air that I know my lungs were longing for.

If you are feeling stressed, unmotivated, or generally not yourself, I’d encourage you to take a step outside. Take a step into a new environment – (one that makes you happy!) and enjoy the moment. Take it in, every sound, every smell, take it in. Enjoy the moment and reset your mind and body.

I hope today’s tip is something that you can use in the future, as it is something that has helped me in the past.

Until next time lovely souls, you are important, beautiful, wanted and most importantly, you are loved.

xx

tip number 9 – how music can boost your mood

“Research has shown that blood flows more easily when music is played. It can also reduce heart rate, lower blood pressure, decrease cortisol (stress hormone) levels and increase serotonin and endorphin levels in the blood. It elevates mood. Music can boost the brain’s production of the hormone dopamine.” – https://www.northshore.org/

On days when my mind isn’t as clear as I’d like it to be, and when my thoughts seem to overflow… I like to listen to some music. The type of music I listen to changes all the time. I listen to pop, jazz, house, rnb, old school, rap, soft rock, and some classical music, to name a few.

I love music. Music transports me into a world where I feel safe and understood. I try and focus on the lyrics, the instruments/beats and I focus as hard as I can, and that relaxes me so much.

I feel like every song tells a story and I love stories, I love being transported into a new world where my thoughts are not in control. If you struggle with racing thoughts, anxiety and high stress levels, I would suggest listening to your favorite song, it might help 🙂

While listening to some of my favorite jams – I like to sing along, and I honesty don’t care how bad I sound. It’s a way of expressing myself. It makes me happy and that is something I will choose everyday.

I have a new favorite playlist that I made with some songs that I really enjoy. Some is sad, some relates to how I feel, and some motivate me. I have shared a link below, maybe you would like it too.

Today I want to encourage you to be you. Be your most authentic self and don’t apologize for it. Now – go listen to your favorite song and I hope it makes you smile and feel like you can take on the next challenge.

Until next time lovely souls, you are important, beautiful, wanted and most importantly, you are loved.

xx

tip number 8 – how our furry friends can boost our mood

Today’s tip is something really close to my heart. Animals. I LOVE animals, and I would do just about anything to help them where I can. I grew up with a ton of animals (as I mentioned in a previous blog post) and I cant imagine my life without them. I have an amazing bond with all of my pets, but my dog (Nyx) is somewhat closer to me than the others.

Nyx is a rottweiler and she is my little angel. She came into my life when I needed her most – even though I didn’t know it at the time. Nyx has helped me establish a routine, she has helped me to get up in the morning, has brought so much happy tears to my eyes, and such great laughs to my soul. I cry when I think about how much she means to me, I am so thankful for her presence in my life.

Let me share something with you:

“Interacting with animals has been shown to decrease levels of cortisol (a stress-related hormone) and lower blood pressure. Other studies have found that animals can reduce loneliness, increase feelings of social support, and boost your mood” – newsinhealth.nih.gov

I definitely agree with the above statement. I am currently unemployed and most days are too long and not very exciting, but with my animals by my side, it’s less lonely, more loving and very much more exciting.

Watching them play, watching them find joy in the simplest of things and the faith that they have in us as their owners is simply amazing. They know that they will be fed, walked, brushed, played with, and loved. Doing these simple things will leave you with a happy, thankful pet that will give you so much love, love that you simply can’t describe.

Surrounding yourself with animals is a simple yet very effective way of boosting your mood. I would suggest owning a pet to anyone that is by the means to do so.

If you have a pet already, go on, give them some love, and they will be sure to return the favor – and most probably when you need it most.

Until next time beautiful souls, you are important, beautiful, wanted and most importantly, you are loved.

xx

tip number 7 – how establishing a routine can help with your mental health

Sometimes I make a checklist of the things that I would like to do for the next day, and I arrange them in the order that I want them to be done. I find that on these days I feel less stressed and my mind feels more organized. I like ticking things off on my to-do list, it gives me a sense of accomplishment.

Establishing a routine can help improve your mental health in the following ways:

• reduced levels of stress
• better concentration and more energy 
• improved decision-making
• increased confidence and sense of certainty
• feelings of security and control
• reduced cognitive load (because you don’t have to give as much thought to simple tasks)

source – beyondblue.org.au

Managing anxiety is tough, but starting a routine can make a real difference. Begin with simple habits, like waking up at a consistent time or spending a few minutes on self-care each night. Maybe it’s a warm bath, reading a chapter of a book, or just some quiet time. As you get comfortable, add more elements to your routine, like a short morning walk or a healthy breakfast.

These small steps create a sense of order, providing comfort and stability. Before you know it, your routine becomes a powerful ally in minimizing anxiety and promoting a healthier, happier you.

I hope today’s tip helps you in some way. If you would like to share any tips that has helped for you – feel free to pop me an email.

Until next time – you are important, beautiful, wanted and most importantly, you are loved.

tip number 6 – how coffee can help with depression

Start your day with a cup of co­ffee. Coff­ee consumption is linked to lower rates of depression. If you can’t drink coff­ee because of the caff­eine, try another good-for-you drink like green tea. – mhanational.org

Starting my day is like a little adventure. I like to kick things off by gulping down some water, just to wake up my brain, you know? Then comes the real hero – a warm cup of coffee. It’s not just about the taste; it feels like a cozy hug for my soul. Then I am ready to tackle the day with full force!

Lets dive into some of the science behind HOW coffee can help with depression:

Coffee has been found to offer potential benefits in managing depression. This is due to its high content of compounds like chlorogenic acid, ferulic acid, and caffeic acid. These elements has anti-inflammatory properties. This contributes to a reduction in nerve cell inflammation within the brain associated with depression. Also, caffeine, a main component in coffee, acts as a natural stimulant that can improve your mood by increasing the production of serotonin and dopamine.

While it’s important to approach the relationship between coffee and mental health cautiously and in consultation with your GP, moderate coffee consumption may be a simple yet pleasurable addition to supporting mental well-being.

I hope this post has taught you something new and brought a smile to that beautiful face!

Until next time, remember you are loved

xx

Tip number 5 – how to stay present in the moment – grounding techniques

Intrusive thoughts is something that I struggle with a lot, and to my knowledge many suffer with this. It’s very difficult to stay present when your thoughts take over, but I want you to know that you are not alone in this. Some of the thoughts that I have had, I thought was unique to me, but after speaking to my therapists I have realized that many suffer with the same exact thoughts.

If you are like me and struggle with intrusive thoughts and staying present, the following might help:

• Breathing slowly while counting
• Tuning into different sounds around you
• Walking barefoot and noticing how the ground feels
• Wrapping yourself in a blanket and noticing how it feels around your body
• Holding an ice cube or splashing cold water on your face
• Touching something with an interesting texture or sniffing something with a strong smell

source – mind.org.uk

One of my personal favorites is listening to music and singing along to it. This helps me the most. But everyone is different, so try and see what works for you.

If you feel that some of these grounding techniques that I have mentioned, does not work for you, there is mindfulness, deep breathing, establishing a routine, journaling, and positive affirmations to name a few. Seeking help from a professional also helps immensely.

These things take time, so be patient with yourself and be kind to yourself. Don’t give up, it will get better.

Until next time, you are important, you matter, you are beautiful and most importantly you are loved.

xx

Tip number 4

“How does exercise help mental health? Exercise causes your brain to release ‘feel good’ chemicals like endorphins and serotonin that help improve your mood. It also improves your fitness, which can help lift your mood. Doing physical activity can also distract you from negative thought patterns” – Health Direct (au)

I can definitely attest to the quote and statement above. All the times that I have felt my best mentally can be linked to the times I was at my best physically.

With that being said – to start is the hardest part (in my opinion). I’m not sure about you but I like to start things on a Monday or the 1st of the month, and I am not sure why. Today is Monday and I really did not want to exercise, I was trying everything and nothing worked until my husband motivated me, how I love that man. I just did 30 minutes on my exercise bike and a 5 minute arm workout that I found on YouTube. And guess what? I feel great! I feel happy and like I really want to do it again. Now, I usually forget about how good exercising makes me feel, so that’s why I’m writing it down, so that when I don’t want too, I can come back to this and remember how happy I was in this very moment.

I would like to be that person to encourage you. Make that first step, even if it’s just walking around your house once or twice, then challenge yourself to do a bit more tomorrow, and so on. Keep track of how you felt after you have exercised, write it down, and be kind to yourself, don’t push yourself too hard. Progress takes time. Give yourself a goal like maybe being able to walk 5km by June this year, it doesn’t matter what it is, no matter how small, a start is all that matters.

Do something fun while exercising, sometimes I watch my favorite show (modern family) or I listen to music. That keeps me distracted and focused on that rather than how much time I have left of my workout.

If you have any tips you would like to share with me, pop me an email, I’d love to hear your thoughts.

Until next time, you are beautiful, you are important, you are wanted and needed, and most importantly you are loved.

xx

Tip number 3. Take your time. Take it step by step. Break it down

Whatever task that you have to complete, don’t look at the big picture, break it down into small parts. Work on each part and reward yourself with something like a break and a good cup of coffee and then work on your next step.

Breaking things into smaller and easier parts is proven to help reduce stress levels which in turn helps with your mood and mental health well being.

Don’t be so hard on yourself – if you have a deadline and worked really hard to achieve it but fell a bit short, it’s okay, don’t beat yourself up, because what comes along with that is procrastination (in most cases). What happens is we focus so much on what we haven’t achieved that we forget about everything that we have achieved. We beat ourselves up and fixate on that one thing, and if you are like me – that can last a few hours or a couple of days. Instead – I would suggest: Taking a break, do something that makes you feel motivated like listening to a song or doing some self care, and maybe write down what you did and what you could have done better and work towards that. Take it step by step, and you will reach your end goal. Be proud of yourself and what you have accomplished. Reward yourself for the milestones that you have reached. Be kind to yourself.

This is all proven to help elevate your mood and in turn help you to complete the task at hand.

Remember the quote “Rome was not built in a day” and be kind to yourself. Set smaller goals. Reward yourself. These are all things that I have tried when I felt despondent or like I can’t achieve what’s next. This has helped me and I hope it will help you too. Until next time, you are important, you are valued, you are beautiful and most importantly you are loved.

xx

(tip number 2)

It’s been really hot over these past few days, well lets be honest its beeeeen hot for a while! I’ve noticed that when the temperature is warmer, my mood is affected. I’m irritable, and stressed out, and I can’t seem to sleep in this heat. I’m sure many can agree with this. I did some research and the weather can definitely affect your mood and stress levels.

From what I read – the cooler you can make your environment, especially while you are sleeping, the better you mood will become and your stress levels will decrease.

What I’ve been doing to keep cool at night is putting my feet in some cold water or laying in a cold bath. I also sleep with a fan in my room and some cold water by my side to stay hydrated. Sometimes I keep a cloth with me and place it on my forehead and that seems to keep me cool. I also try and keep my windows open once it starts to cool down and then I close them before I go to bed, that way the air is a bit cooler in my room. All these things has helped to keep me calmer and less stressed. When doing these things I wake up in a good mood and I feel refreshed.

I would suggest trying these things to see if it works for you too.

I started this series of tips because I wanted to share some things that has helped me with my mental health journey. Some things that work for me might not work for you, but it could be worth a try.

My aim is to break the stigma that is attached to mental health by sharing my experiences with it, and what has helped me over the years. I want to make a difference and to let others know that they are not alone in what they are experiencing and feeling.

I hope you enjoyed today’s tip. Until next time, you are important, you matter, you are wanted, you are beautiful and most importantly you are loved.

xx