A common reason for seeking psychological help is to overcome symptoms of depression and anxiety. A depressed or anxious mood can be addressed on two levels: the layer of symptoms and the layer of underlying, root issues. Psychotherapy addresses the deeper causes of your struggles, such as past trauma, low self-esteem, relationship challenges, or uncertainty about life direction. Addressing these issues sets you up for permanent, long-term change. On the level of symptoms, people can also improve their mood by practising healthier ways of regulating their nervous system. These are five foundational pillars to promote nervous system regulation and stabilise your mood:
1. Routine. Establishing a regular wake and sleep schedule helps regulate your body's circadian rhythms, which play a key role in mood and energy levels. Consistency promotes hormonal balance, particularly cortisol, the body's primary stress hormone. When your body knows what to expect, it functions more smoothly. Even if maintaining a consistent schedule isn't always possible, having some structure can still boost mood by providing purpose and direction. It's important, however, to view the schedule as a helpful guide rather than an oppressive master dictating whether you fail or succeed.
Practical ideas:
Set a consistent wake-up time and build your routine from there.
The night before or in the morning, write down how you'd like to spend your time that day.
2. Exercise. Physical activity is key in supporting mood and cognitive resilience. It regulates the nervous system by shifting it from a stress-dominant state (sympathetic system) to a calm, restorative state (parasympathetic system). Exercise also discharges pent-up energy and stress, which is especially important for trauma recovery.
Practical ideas:
If you feel too time-poor to go to the gym, build small bursts of exercise into your daily routine. Go for a brisk walk between daily tasks.
Exercise is always touted as a good thing to do, but knowing what actually happens in the body when you exercise can help in seeing the value of it.
3. Social Interaction. Humans are wired for connection. Positive social interactions release oxytocin, a hormone that soothes the nervous system and fosters emotional safety. Conversations with others can also help break cycles of rumination, redirecting your focus outward and promoting clearer thinking.
*"Being able to feel safe with other people is probably the single most important aspect of mental health; safe connections are fundamental to meaningful and satisfying lives." —Bessel van der Kolk, The Body Keeps the Score
Practical ideas:
Serve someone who is in need. This might be a small gesture like phoning someone
4. Nutrition. Emerging research highlights the link between diet and mental health. The gut-brain connection is particularly important, as gut bacteria play a role in producing neurotransmitters like serotonin. Eating nutrient-dense foods such as omega-3-rich fish, leafy greens, whole grains, and fermented foods can help stabilise your mood.
Consider: Swapping processed snacks for whole, fiber-rich options like nuts or fruits.
5. Mindfulness and Breathing Exercises. Practices like slow, deep breathing and mindfulness meditations help calm the nervous system. These tools can reduce anxiety and ground you in the present moment, making it easier to handle life's challenges.
Try: Inhale for four counts, hold for four, exhale for six. Repeat for two minutes.
These five pillars create a stable foundation for your mental health, supporting the work you do in therapy. By incorporating even small changes into your routine, you can begin to feel more balanced and regulated. If you're ready to address the deeper causes of your struggles, psychotherapy offers a path toward lasting healing.
Which of these pillars resonates with you most? Start there—small, consistent changes can lead to big transformations over time.
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