I’ve been a naturopath for 18 years (ooph – that makes me feel old) and for all 18 of those years, I’ve specialised in treating busy women (some mums, some not mums) who are feeling a bit overwhelmed, stressed, anxious or who have made it all the way to burnout.

I published something on social media recently about the 10 things I get my clients to prioritise when I’m helping them and it went a little bananas – so I thought it’s something I could explore more here on the blog.

And what are the 10 things I focus on? (I thought you’d never ask!) I’ve got them listed for you below – but as you read through the list keep in mind that you don’t do all 10 at once – and you don’t make radical, massive changes (unless you absolutely have to) it’s more about making small, incremental changes that you can maintain and integrate into your life so that they just become part of your routine, part of you.

So here are the 10 areas I like to get you to focus on:

1 – Your diet (number 1 – always!) What you eat and drink matters – eating the right foods, staying hydrated and getting the nutrients you need can absolutely change your mind/state of mind/mental health.

2 – Sleep. Getting good quality sleep and enough of it helps you cope better with pretty much everything – but it’s especially important for your mental health.

3 – Meditation. Meditation is a total game changer – it’s changed my life and the lives of so many others. It helps calm the mind, reduces stress, improves focus, and increases creativity (seriously, if I could bottle the benefits of meditation I’d be a squillionaire). And it doesn’t have to be hours spent silently on a mountainside daily to help – just a few minutes each day can help you.

4 – Movement. Regular physical activity isn’t just good for your body, it’s needed by your brain and nervous system too. Exercise releases endorphins, which are natural mood lifters. Aim for 30 minutes a day.

5 – Sunshine. Spending time outside during daylight hours boosts your serotonin, improves mood and helps reduce anxiety. Remember – you’re basically a houseplant with some complicated emotions.

6 – Time in nature. Spending time in nature (green spaces) and near natural bodies of water (blue spaces) can help lower levels of the main stress hormone (cortisol), reduce anxiety, and improve overall mental health.

7 – Journalling. My secret weapon! A regular journalling practice can do wonders for your mental health. How? Writing down your thoughts and feelings can help you process those emotions, make sense of thoughts doing laps around the inside of your brain and help reduce feelings of anxiety

8 – Energy healing. OK, this one might be a little ‘out there’ or ‘woo-woo’ for some of you but hear me out. Practices like reiki balance the body’s energy, promote relaxation and help reduce stress. There have been multiple randomised, double-blind placebo-controlled trials (NFI what that is? I didn’t either for a long time – but they’re like the Rolls Royce of clinical trials) that show reiki treatments have amazing effects on our nervous system, and help to reduce stress, pain, anxiety – the list keeps going!

9 – Herbal medicines & flower essences. Herbal medicines – one of my first naturopathic loves and the first medicines we ever used (and just quietly – where a lot of pharmaceuticals come from). Herbal medicines support your body’s natural processes. Then there are flower essences – made from plants, but in a different way to herbal medicines. I think these are some of the most special gifts from nature – they are beautiful medicines, especially for emotional balance.

10 – Nutritional Supplements. This can be a little contentious for some but I don’t advocate taking nutritional supplements forever (unless there is a need), but I do believe that the right nutrients at the right doses can turn your life around.

11 (I know I said 10 but I’m shit at maths – always have been!) Self-care. You taking care of you is not selfish. You doing something for yourself – not selfish. You looking after you is essential. You looking after you has a ripple effect on everyone around you. You looking after you helps you feel better, function better, be the best version of yourself and support/love/work in the best way you can. Nuff said?

That ended up being a truckload more words than I thought it would be (and that’s just an overview of what’s to come!)

Well – better buckle-up buttercup – the rest is coming!

Is there anything on this list that surprised you? Anything you’d add? Or that you don’t think should be on the list?

I’d love to hear what you think.

xx