꩜ A Foundation Towards Feeling Good 

Weak foundations crumble, and whatever is built upon it is at risk. It’s really that simple. I wholeheartedly believe that without the right foundation, you will struggle to build a life that you enjoy living.

After years of research, experience, and observation, I have found five simple criteria for a healthy foundation to support your mental health. 

Let’s strengthen your foundation. 

1. Sleep and Rest: I’m a fan of science, and the processes that happen during restful sleep are priceless. It’s not just about being tired and fixing that with caffeine. That doesn’t help the brain and body engage in processes that only happen during restful sleep. If you don’t get proper sleep, you are already starting behind the 8 ball. 
   

2. Nutrition and Hydration: At a minimum you need enough of the right foods to power your brain. Hydration allows the brain to eliminate waste that causes brain fog while also allowing the brain and body to function and communicate optimally. Without enough of the right calories you literally will run out of brain energy, which doesn’t just impact cognition, but affects the body and nervous system. 
   

3. Exercise: There are processes in our body that rely on movement and physical exertion. Countless research demonstrates the release of neurotransmitters during moderate intensity exercise. If you aren’t releasing the right chemicals, then you can pretty much guarantee you won’t feel great. Hands down, exercise is the simplest and most effective way to get “feel good chemicals.” Additionally, it gives us a chance to be proud of ourselves, further enhancing mood and self-love.  
   

4. Outdoor time: Not an outdoors person? Our bodies were made to be outside. From sunlight to the sights, sounds, and smells of nature our bodies crave the outdoors. The parts of your cells that turn food into energy work MUCH better when you get some sunlight soon after waking. Your natural killer cells that help your immune system literally increase in statistically measurable amounts with exposure to the outdoors. See below for a link to just a snippet of the science.
    
   How would a life full of fun, healthy living change things for you? 
   

5. Connect with whom and what you love: Wait, fun? Who has time for that. “I’d rather be bored and stressed.” Really? What’s the point if you aren’t enjoying life regularly? Too many people see this as optional, and they tend to be grouchy or depressed. I have a unique opportunity to see research in action at my house. My wife is a dog trainer, and dogs have very similar nervous systems to humans. I’ve seen dogs that are shut down or in fight-or-flight mode seemingly turn into different animals once they start playing. It’s AMAZING! The same thing happens with us! 

Resource Links: If you would like to learn more, check out The Huberman Lab Essentials podcast explaining the science behind “brain fog” and other sleep-related benefits. Essentials: The Science & Practice of Perfecting Your Sleep, Improve Your Lymphatic System for Overall Health & Appearance, Essentials: Using Light to Optimize Health   

All of us have nerve circuits that turn others on or off. For example, the digestive circuit turns off when we are in a fight/flight/freeze state. However, when we turn on the play circuit, the digestive circuit returns and the fight/flight/freeze goes away. If it makes you smile and feel energized, it’s good for your whole being! 

So, here’s the challenge:  
Do ALL of those things and track your mood over a period of at least 4 weeks. You’ll be building a strong foundation to support the deeper work. If you are stuck with any of those steps, a therapist that honors the whole person can help. 

If you’d like to learn more about how therapy can help you on your way, click the link below.