192. World Mental Health Day and How to Improve Your Mental Health.

Speaker: 00:00:03

Hey, what's going on.

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Everyone.

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You're listening to the elemental Evan

podcast designed to provide you with

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: 00:00:08

a simplified and holistic breakdown

of health and wellness topics so that

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: 00:00:13

you can walk away from these episodes

ready to apply this knowledge to your

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life and take control of your health.

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Today we are going to be

covering mental health.

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Um, mental health disorders.

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Uh, how to improve your mental

health, all things, mental health,

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and it's really stemming from the

world mental health day that recently

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passed, which was on October 10th.

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Uh, at the releasing of this episode,

it will definitely be past that date.

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But world mental health day is essentially

a day created to bring awareness

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to mental health and create open

conversations on mental health to help

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us cope better with life's ups and downs.

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There's actually a

website that I don't know.

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I guess it's just dedicated specifically

to world mental health, but on that

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website, you can go ahead and download

content for what's known as a T and talk,

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which can provide you with tools to sit.

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It down with either your workplace

colleagues or anyone in your

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community and have an open

conversation around mental health.

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Now, before we really dive into

today's topic, I want to cover

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something, make it very crystal clear.

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And that is that if you or someone, you

know, is dealing with very serious mental

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health disorders, then please understand

I am not a medical professional.

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I am not here to help to cure or prevent

any kind of disease or mental health

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disorder or anything along those lines.

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And if you know someone who is dealing

with some very serious mental health

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disorders, or maybe even yourself

personally, then please go seek medical.

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Uh, professional, uh,

help and attention please.

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Uh, that is going to be

the best route to go.

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And they're going to be way more

qualified and able to help you with

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whatever it is that you're going through.

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Especially if it's something very

serious, you know, um, even if it's

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getting down to suicidal thoughts or,

uh, inflicting harm upon yourself,

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anything along those lines, we brought.

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Definitely want to nip that

in the bud and make sure that

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you're getting the proper care.

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So please seek out medical attention.

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Immediately if that is the case,

today's episode is really going to be

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on once again, just those little ups

and downs that we experienced in life.

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And, you know, most people tend to have.

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Experienced some form of,

you know, mental health.

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Uh, issues or problems or poor mental

health or whatever you want to put

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the label on it as a, and this is

going to be a lot of just kind of

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tools for those ups and downs in

life that we all tend to experience.

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And, uh, really to hopefully help

keep it from reaching that next

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level and becoming more serious.

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And one last thing I wanted to cover

before we jump into today's episode

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is also, if you haven't taken a moment

to check out some of the sponsors

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of today's episode, please go ahead

and check out the show notes or

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the description of today's show.

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And let's go ahead and jump in to.

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World mental health and really just what

we can do to improve our mental health.

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But first off, let's start off with

why are people dealing with so many

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mental health problems nowadays?

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It feels like it's something that maybe

back in the day wasn't as common, or maybe

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we just didn't have the research or the

terminology to use to properly address it.

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Who knows?

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But nonetheless, we know that for

sure today we are having a lot of

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people who are struggling with.

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Mental health.

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And it's something that is very important

and we need to bring a lot of awareness

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to, so first off, I just wanted to

mention, there are so many different.

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Uh, reasons in terms of why we might

be experiencing poor mental health.

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Um, you know, there's multiple

reasons there could be, uh, you know,

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more than just one reason in terms

of why we have poor mental health.

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And honestly, the list is super long.

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It would take me a.

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Incredibly long episode

to cover all of them.

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So I'm just going to cover a few in

terms of the ones that I think make

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up some of, um, the biggest reasons

in why, uh, we are dealing with

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so much, uh, Like mental health.

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Uh, problems, so many

mental health problems.

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So the first one is going to be

lack of community or close friends.

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So if you really just take

a moment and think of.

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You know, who are the people that

you spend most of your time with

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and, uh, you know, how many people

do you spend most of your time with?

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Right.

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For many people, it

might just be one person.

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Maybe it's a couple people.

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Maybe you have a pretty extended family

or a pretty good group of friends

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that you spend a lot of time with.

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But go ahead and take a moment and

really think about who you spend

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a majority of your time with.

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Now I want to just quickly mention that

there was a poll done and it showed

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that around 30% of us adults experienced

loneliness at least once a week.

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So loneliness is.

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Becoming more and more common.

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It seems as, uh, you know,

time goes on and this could

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be for many different reasons.

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It could be for.

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I don't know reasons of social media,

we feel that we can just connect online.

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We don't really need to meet up in

person or maybe it's remote work.

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You don't really have to get out of your

house to go interact, or you can just

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kind of interact with people online.

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Or maybe it's just that you're over

the dating game and you don't want to

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find a partner and you prefer to just

spend some time alone, but tends to lead

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to a little bit of loneliness, right?

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There can be so many different

reasons, but nonetheless, 30% of us

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adults on average are experiencing

loneliness at least once a week.

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Now, why is this important?

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Well, first off, when we look at

blue zones, which are areas in the

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world that have the highest number of

centenarians or people that live to

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a hundred years in older, one have.

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Of the cornerstone pieces of their.

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Ability to live to a hundred and beyond,

and not only just live to a hundred, but

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be able, you know, like physically and

mentally able into those later years.

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One of the cornerstone pieces is the

community, their friend group, the

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people that they're able to spend.

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A large amount of time with, right.

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These are people who they can

turn to at any time of the

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day or night with any issue.

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You know, big or small,

these people know them.

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They have history together and they're

able to really just foster and, you know,

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uphold this beautiful friendship for

their entire life until literally death.

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So that is a cornerstone piece in

terms of the blue zones, which I

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think is a really important one.

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Um, you know, there's a few

others as well, but that is one

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of the big ones is community.

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And it's something that

can be pretty easy.

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Or not so easy to foster depending

where you live, but community

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definitely seems to be very important,

not only in our life span, but as

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well in the quality of our life.

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And you know how well we're living it.

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Right.

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Now, also on that note, when we're

looking at the people who are having

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the most fulfilled and long lives.

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We look at the Harvard study or I

believe it was a study done by Harvard.

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That is almost 80 years old in

which they were looking at people.

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I believe it was specifically men.

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Um, and they followed them all throughout

their life for literally about 80 years.

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And they looked at all the factors

like money, food, uh, you know, their

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upbringing, their jobs, every factor

that they could possibly think of and

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what it really boiled down to in terms

of who was living the longest and had

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the most fulfilled life or happy lives.

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Where the people who had the

most extensive and strong, uh,

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communities and friend groups.

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So.

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Really just hammering down.

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On making sure we have a good community.

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If you are lacking a good community,

this could be a big reason for

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mental health problems to arise.

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Now.

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On top of that, I had kind of

quickly mentioned social media,

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but that is another one that I

think is pretty important when

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it comes to our mental health.

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Especially for the younger generation.

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I think, you know, we have a lot

of comparison going on and I think

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this isn't just young people.

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I think even older people do this too, but

you know, you compare yourself very often

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to these people that you see online when.

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You know, they're literally posting

just a snippet of their life and it's

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not just a snippet, but a part of

their life that they want you to see.

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Right.

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It's not all of the struggle.

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It's all the hardship.

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It's the good times

that people are sharing.

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And then we end up comparing

ourselves and, you know, asking like,

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why are our lives not like that?

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And why can't we be in

their shoes kind of deal.

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That whole comparison is a very.

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Dark downward spiral, something

that you don't want to go down, but

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then you also have things like FOMO.

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So the fear of missing out feeling

like you always have to be a part

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of the happenings that are going on.

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Uh, as well, you get a lot of

bullying that takes place online and

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definitely is not something good.

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But then on top of that, we have

just the mindless content that we.

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Uh, see online.

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And a lot of times the content online can

also be a lot of fear-mongering right.

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Things that are trying to incite

fear in you and make you fearful of.

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You know, a, B or C or

whatever it might be.

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Uh, so just really not the best media

that we could be consuming tends to

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be on social media, not to say there

isn't some incredible content out

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there, which there really is, but it's

more, we have to choose to actually.

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View and consume that type of content.

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Right.

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So I really like, uh, I forgot

who it was that said this, but.

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They said what you eat

becomes your body, right?

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Like you are what you eat, literally.

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Uh, but on top of that, you are

also, um, you know, what you see

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and what you hear becomes your mind.

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So if food is the equivalent of what

builds the body, then what we're consuming

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through our ears and our eyes are what

become our mind and our mental health.

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So we need to make sure that we're putting

healthy, good things in our mind, not just

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in our body and, uh, you know, making sure

that we're not putting all of that poor.

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Sure bad quality content in our minds and

allowing it to take up space and also to

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just wreak havoc in our mental health.

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Uh, we want to make sure that we're

putting good things in our mind through

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the type of music that we're listening

to and you know, the different types

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of content that we're consuming.

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And, you know, we can read a book.

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I've just scroll online all day.

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Uh, so there's different ways that

we can properly feed our minds.

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So that's going to be the first two.

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That's going to be lack of community

and then over use of digital

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media or primarily social media.

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Number three is going

to be lack of movement.

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And the reason I included movement in

here is because on, I believe it was

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like Harvard medical school or whatever.

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Um, On their website.

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This is where I literally copied and

pasted something from their website.

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It was so good.

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So I have it here to read to all of you.

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Uh, but they talk about how movement or

exercise can be just as beneficial as,

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you know, kind of like an antidepressant.

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Now, maybe not as like.

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At that same level, but

there is a lot of benefit.

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And the reason for that is.

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Is because when you exercise and

specifically they talk about a low

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intensity exercise sustained over time.

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We'll spur the release of proteins

called neurotrophic or growth factor.

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Which causes nerve cells to

grow and make new connections.

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And the improvement in brain

function makes you feel better.

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And in people who are depressed,

neuroscientists have noticed that

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the hippocampus in the brain, which

is the region that regulates mood.

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Is actually smaller.

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So exercise supports nerve

cell growth in the hippocampus,

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improving nerve cell connections.

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Which helps relieve depression.

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So essentially you are creating new

nerve cell growth and new connections in

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the brain, but more specifically in the

hippocampus, which is going to be, uh,

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you know, associated with that regulation

of mood and in the people who tend to,

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uh, you know, have smaller hippocampus,

is those are the people, or I don't

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even know if it'd be hippocampus, maybe.

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But essentially they're going to be

the ones who are dealing with, uh,

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more of these kind of like poor mood.

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Uh, regulation.

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So being able to increase the nerve

cell growth in the hippocampus

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is going to be, uh, you know,

correlated with relieving depression.

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So I include lack of movement because

I think when we are moving our bodies,

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um, you know, it's really kind of

setting ourselves up to feel like

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lazy and lackadaisical and really

just not in the best of moods.

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And I know that for me personally,

especially like when I got to come

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and record an episode or something

like that, I like to move my body

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first, it kind of shakes me up, gets

me into a better mood and allows

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me to bring my best foot forward.

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And before this episode, I definitely

did a little bit of exercise, nothing

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crazy, just some squats and pushups,

something to get my blood pumping.

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Um, but it's something that is tried

and true and always works for me.

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And, uh, yeah, definitely

helps out in boosting the mood.

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So there's going to be the first three.

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And then the last two that I

wanted to include in here was

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poor sleep and high stress levels.

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Poor sleep is.

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Really just going to affect

everything in your life.

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I can't even highlight that enough.

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I say all the time on this show

and I will continue to do so.

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But if you're not getting good sleep,

It is something that you can literally

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feel after just one bad night of sleep.

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You can start to feel the effects

of not getting enough sleep.

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In that following day.

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And if you stack on 2, 3, 4, 5, 6, You

know, two weeks worth of bad sleep.

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Uh, sleepless nights pretty much.

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Then you can really expect

to see some poor outcomes.

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Uh, following that bad sleep.

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So getting good sleep is not only

key for literally everything in your,

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in your life and in your health.

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Uh, but specifically when it

comes to your mental health,

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it can play a really big role.

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So poor sleep is a big one.

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And then high stress levels.

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Of course, if you were dealing with

a lot of stress in your day-to-day

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life, this is something that can

easily lead to a poor mental health.

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And it's something that we

need to be very mindful of.

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Now, like I said, there's a ton of

different reasons why we would have

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poor mental health or experience.

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You know, these, uh, mental health.

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Uh, problems or issues.

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Mental health disorders.

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I could go on.

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: 00:16:51

All night about this, but we need to keep

this episode moving and rolling and, uh,

313

: 00:16:56

as well, I want to give you some tips

and tricks in terms of what you can do

314

: 00:17:00

to actually improve your mental health.

315

: 00:17:02

Uh, that's really like always the

goal goal of this episode is to

316

: 00:17:06

leave you with tips and tricks

actually apply to your life.

317

: 00:17:09

So let's get into that bad boy.

318

: 00:17:11

Uh, first off, these are all things

that I have either tried on myself.

319

: 00:17:16

Good friends of mine have tried, or I

have researched and found some evidence,

320

: 00:17:22

backing them in some way or another.

321

: 00:17:24

But nonetheless, I like to really

use the things that are tried

322

: 00:17:27

and true for me personally.

323

: 00:17:29

Uh, because speaking from my

own experience is, uh, is just.

324

: 00:17:34

Typically where I find the most benefit.

325

: 00:17:36

Um, so some of this stuff might

not have a huge scientific backing

326

: 00:17:40

on it, but it's things that I have

personally found some benefit in.

327

: 00:17:43

So first off, And I know this

is like the least sexy of them.

328

: 00:17:48

All.

329

: 00:17:49

But it's creating a schedule.

330

: 00:17:51

So, uh, one of the things I

always talk about is when I

331

: 00:17:56

travel, coming back from travel.

332

: 00:18:00

For me personally can

actually put me in kind of a.

333

: 00:18:04

Like just a weird state.

334

: 00:18:05

I don't know.

335

: 00:18:06

I don't feel myself.

336

: 00:18:07

Um, if I, especially if I've been

gone long for, you know, like a month

337

: 00:18:10

or more, it's really hard for me to

get back into the swing of things.

338

: 00:18:14

Um, you know, there could be a

very low level depression, maybe.

339

: 00:18:18

Um, just really not

feeling at my best and.

340

: 00:18:23

Typically, this would happen

when I was still a student.

341

: 00:18:28

So when I would get back from a

vacation, I didn't necessarily have

342

: 00:18:31

to get back to something right away.

343

: 00:18:32

Like my classes, I still had

time before they started.

344

: 00:18:35

So a week or two would pass where I just

wasn't really feeling all that great.

345

: 00:18:39

And I didn't have a very good schedule

set up and it would take me a while to

346

: 00:18:42

really get back into the flow of things.

347

: 00:18:44

Whereas.

348

: 00:18:45

Uh, you know, having a job, it's like

you come back from vacation and you

349

: 00:18:50

go back to work within a day or two.

350

: 00:18:52

And then, yeah, it's not the most fun

for the first couple of days, but then

351

: 00:18:55

by like day two or three, you're really

already back into the swing of things.

352

: 00:18:59

And it's really quick.

353

: 00:19:01

Uh, and I truly believe that

it has a lot to do with the

354

: 00:19:05

schedule of your day-to-day life.

355

: 00:19:07

When you have places to be at certain

times and things to do and accomplish.

356

: 00:19:12

For some reason, it just kind of gets you

back into your body, gets you a little

357

: 00:19:16

bit more grounded and more focused.

358

: 00:19:19

And you just, I don't know, you

feel like yourself faster, and

359

: 00:19:22

this is purely anecdotal, right?

360

: 00:19:24

Like this is just an experience

for me personally, but I've seen

361

: 00:19:27

benefit in my life and the life of

other people who have used this.

362

: 00:19:30

So.

363

: 00:19:30

So starting a schedule

is really important.

364

: 00:19:33

So, if you are having poor mental health

and you realize that your day is largely

365

: 00:19:39

unscheduled, then putting some schedule

to your day can be super beneficial.

366

: 00:19:43

It could be very simple as well.

367

: 00:19:45

It can be literally having a wake-up

time and a time in which you go to bed

368

: 00:19:49

and then maybe three things throughout

your day that you just kind of have

369

: 00:19:52

to be there to do at a certain time.

370

: 00:19:54

And it can be anything.

371

: 00:19:55

It could be a workout,

it could be gardening.

372

: 00:19:57

It could be going to the grocery

store could be your work.

373

: 00:20:00

It could be whatever you want it to be.

374

: 00:20:02

But create some kind of a schedule.

375

: 00:20:04

It doesn't have to be anything crazy, but

have some form of structure to your day.

376

: 00:20:09

Now number two is going to be

productivity, which I think goes

377

: 00:20:11

hand in hand with your schedule.

378

: 00:20:14

Um, you want to have things in

your schedule that are productive.

379

: 00:20:18

They're having you accomplish a task

and it could be very simple tasks.

380

: 00:20:22

It could be enjoyable tasks.

381

: 00:20:23

It could be you working

on a hobby of yours.

382

: 00:20:26

You know, if you want to

be better at painting or.

383

: 00:20:29

Um, sewing or whatever

the heck it is, right?

384

: 00:20:32

Like you can literally choose.

385

: 00:20:35

Anything to become better

at, or be productive with and

386

: 00:20:39

schedule that into your day.

387

: 00:20:40

You want to do things and feel that you

are accomplishing things within your day.

388

: 00:20:45

Those two things, right there

have been really key for me if

389

: 00:20:50

I know that I'm feeling off.

390

: 00:20:52

And, um, you know, my mental

health has kind of taken a hit

391

: 00:20:55

I'll typically look back and see

kind of how my day is structured.

392

: 00:20:58

And a lot of the times when I look

back all notice that, um, there's

393

: 00:21:03

not much structure to my day at all.

394

: 00:21:05

And they're just kind of like, as the day

comes, which isn't always a bad thing.

395

: 00:21:09

Sometimes it's really nice to have that.

396

: 00:21:10

But, um, when my mental health is

taking a hit, I will take note of that.

397

: 00:21:15

Uh, number three is going to be movement.

398

: 00:21:16

So I already kind of mentioned this

earlier, but just to really reiterate

399

: 00:21:20

this movement is so important for a

mental health and many other things.

400

: 00:21:27

But if you're able to get some movement,

especially outside, that is awesome

401

: 00:21:32

for improving your mental health.

402

: 00:21:34

Not only are you going to feel great

after you do some form of exercise,

403

: 00:21:37

which if you're listening to this

show, I'm sure you have some kind

404

: 00:21:41

of movement or exercise routine.

405

: 00:21:44

And so, you know what I'm talking

about after you accomplish a really.

406

: 00:21:48

Difficult a workout or, you

know, pretty challenging workout.

407

: 00:21:52

Uh, you feel amazing and if you can be

outside and get that vitamin D on your

408

: 00:21:55

skin as well, then all the better, right.

409

: 00:21:58

So movement's going to be number three.

410

: 00:22:00

Number four is going to be a self

review, but more specifically,

411

: 00:22:03

a self review in terms of.

412

: 00:22:05

You know, what's causing your

poor mental health state.

413

: 00:22:09

So really taking note of things

like your friends, your family,

414

: 00:22:15

um, you know, noticing if.

415

: 00:22:17

You have some toxic friends or

some toxic family members, right?

416

: 00:22:21

Like when you hang out with these

people, do they make you feel

417

: 00:22:23

energized and uplifted or do they

make you feel drained and like make

418

: 00:22:27

you feel like you hate life and.

419

: 00:22:29

You know, you just want to go

curl up in a ball and not talk

420

: 00:22:32

to anybody for three days, right?

421

: 00:22:34

Like take no of the people you're

spending most of your time with and set

422

: 00:22:38

boundaries with the people who maybe you

love them to pieces, but they're just not

423

: 00:22:42

serving you or any function in your life.

424

: 00:22:45

And in fact, they're actually

hurting your mental health, then you

425

: 00:22:48

absolutely need to set boundaries

boundaries with those people.

426

: 00:22:52

Uh, and I know it can be difficult

with family members, but you

427

: 00:22:55

might have to lay some boundaries

down for your own mental health.

428

: 00:23:00

And, you know, this could also

be something to do with your

429

: 00:23:02

work-life right work-life balance.

430

: 00:23:04

Uh, How are things going at work?

431

: 00:23:06

Whatever it might be.

432

: 00:23:07

You just want to sit down and, and

kind of recount and take note of things

433

: 00:23:11

that are going on in your life that

are either uplifting you or bringing

434

: 00:23:14

you down and, uh, you know, kind of

navigate those, however you see fit.

435

: 00:23:19

And I would be, you know, Uh, I would.

436

: 00:23:23

It would be kicking myself if I didn't

include somewhere in this episode, therapy

437

: 00:23:28

therapy is a incredibly useful tool,

especially when it comes to mental health.

438

: 00:23:34

Um, and not only that, but we have such

accessible forms of therapy nowadays.

439

: 00:23:40

Um, I believe there's a website called

better health and you can literally

440

: 00:23:44

on your computer, get in touch

with a licensed therapist and have.

441

: 00:23:49

Good great conversations and sessions

with these therapists that can help

442

: 00:23:54

and benefit your mental health.

443

: 00:23:57

So, so much.

444

: 00:23:58

I have a ton of friends that have used

therapy and actually specifically better,

445

: 00:24:03

uh, better health or better health.

446

: 00:24:04

I think it's better help actually.

447

: 00:24:05

Sorry.

448

: 00:24:06

Um, And they've really enjoyed it.

449

: 00:24:08

They've had some great outcomes

and, uh, you know, benefited

450

: 00:24:12

a lot from using a therapy.

451

: 00:24:14

So.

452

: 00:24:15

If you have never tried therapy before, I

know it can be a little bit of a barrier

453

: 00:24:18

of entry, but I think with having super

accessible forms, like having it online

454

: 00:24:23

is a really big benefit and kind of

lowers that barrier of entry for people.

455

: 00:24:28

So if you're dealing with some.

456

: 00:24:30

Mental health issues or

problems or disorders.

457

: 00:24:33

Reach out for some help.

458

: 00:24:35

Um, it's super accessible.

459

: 00:24:37

Like I said, better help is one way.

460

: 00:24:38

I'll try to link them in the

description or show notes.

461

: 00:24:41

If I can remember after this episode.

462

: 00:24:43

Um, but that's a really great

way to improve your mental

463

: 00:24:46

health and to really dig deep.

464

: 00:24:48

So therapy is awesome if you haven't used

it and you feel that you could benefit

465

: 00:24:53

from it, please go ahead and check it out.

466

: 00:24:56

Then we're going to get back

into prioritizing our sleep.

467

: 00:24:59

I know you already mentioned this,

but I'm going to reiterate it again.

468

: 00:25:02

Get good sleep, get at

least six hours of sleep.

469

: 00:25:06

And if you can, seven to eight

hours is going to be better.

470

: 00:25:09

And this means, you know,

putting away the phone at night.

471

: 00:25:12

Uh, prioritizing a wind downtime

at night, making sure that you're

472

: 00:25:18

giving yourself enough time to

actually achieve an eight hour sleep.

473

: 00:25:22

That's really crucial.

474

: 00:25:23

A lot of times we only give ourselves

opportunity to sleep at best six

475

: 00:25:28

or five and a half hours, which is

just really not going to be enough.

476

: 00:25:31

So make sure we're prioritizing our sleep.

477

: 00:25:34

On top of that, we want to

prioritize our nutrition as well.

478

: 00:25:37

Prioritizing, our nutrition is always

going to be beneficial, making sure

479

: 00:25:41

we're eating brain healthy foods,

things that are going to benefit our

480

: 00:25:44

brains and make sure that they're

proper, uh, functioning properly.

481

: 00:25:49

And as I mentioned earlier,

Making sure that we are feeding

482

: 00:25:51

our minds healthy media, right?

483

: 00:25:54

We don't want to be putting

all that random junk in there.

484

: 00:25:56

We want to be consuming, healthy

things for our brains that

485

: 00:26:00

are going to benefit them.

486

: 00:26:02

And for the last few ones here, I

have meditation and mindfulness.

487

: 00:26:07

Meditation is incredibly

beneficial for mental health.

488

: 00:26:12

Um, if you haven't heard me talk

about this already, I did a 30 day

489

: 00:26:16

meditation challenge a couple years

ago now, and it was so incredible.

490

: 00:26:21

I was going through a time in my

life where I was feeling a bit down.

491

: 00:26:24

And when I did this 30 day meditation

practice, I would meditate every

492

: 00:26:28

morning for about 25 to 30 minutes.

493

: 00:26:31

And it completely changed my day around.

494

: 00:26:35

If I would wake up in a bad

mood or whatever it might be.

495

: 00:26:38

I could go do this meditation and

sure enough, every single time I would

496

: 00:26:42

come out of that meditation in such a

good mood, it was such a mood booster.

497

: 00:26:48

I would just.

498

: 00:26:49

Yeah.

499

: 00:26:49

I don't know how to explain it.

500

: 00:26:51

I felt great.

501

: 00:26:53

In the time of my life, that,

uh, was pretty difficult as well.

502

: 00:26:56

So I am a huge proponent of meditation.

503

: 00:26:59

If you haven't already tried

it, I highly recommend it is.

504

: 00:27:03

I couldn't recommend something more.

505

: 00:27:05

Meditation has been one of the

biggest game changers in my life

506

: 00:27:09

personally, and has massively helped

my, uh, my overall, um, brain health.

507

: 00:27:15

So.

508

: 00:27:17

And sorry.

509

: 00:27:17

And, uh, my.

510

: 00:27:19

Uh, mental health.

511

: 00:27:20

So please, if you haven't tried out some

meditation, feel free to give that a go as

512

: 00:27:25

well or some form of mindfulness practice.

513

: 00:27:28

There are a ton of them online.

514

: 00:27:29

Just feel free to drop it into Google

meditation or mindfulness practices

515

: 00:27:33

or better yet drop it onto YouTube.

516

: 00:27:35

There's going to be a bunch of

videos that come up, um, as well.

517

: 00:27:38

One of my good buddies, Sandy that's

breathed with Sandy has some great

518

: 00:27:42

breath work and meditation videos.

519

: 00:27:44

Feel free to give those a try.

520

: 00:27:45

They're all free.

521

: 00:27:46

And, uh, unless you want to go

ahead and check out his Patrion,

522

: 00:27:49

which is very much worth it.

523

: 00:27:51

Uh, and then the last ones,

these are going to be more

524

: 00:27:54

on the, um, supplement level.

525

: 00:27:58

I always like to start with the

things that are typically free or

526

: 00:28:01

very accessible for us to do, and then

kind of move our way into supplements

527

: 00:28:05

because once again, supplements are

just that they're supplemental, right?

528

: 00:28:08

They, they are supplementing.

529

: 00:28:11

Your progress or like whatever

you're already doing, right.

530

: 00:28:15

They're not the main

thing you should be doing.

531

: 00:28:17

They are the addition.

532

: 00:28:18

So.

533

: 00:28:19

For the two additions that I

have here, they have a common

534

: 00:28:22

theme, which is saffron.

535

: 00:28:24

Safran has been used for such a long

period of time now, and it is known

536

: 00:28:29

to enhance or boost your mood or

help at least regulate your mood.

537

: 00:28:34

Uh, people even drink saffron

tea to help boost your mood,

538

: 00:28:39

but however you consume it.

539

: 00:28:41

It definitely has some benefit for

regulating and balancing your mood.

540

: 00:28:46

Uh, my favorite personal ways of

getting saffron are either the

541

: 00:28:51

happy drops from Organifi, which is

going to include the saffron, GotU,

542

: 00:28:57

Kola, passion, flower, and ginger.

543

: 00:29:00

They're going to be gummies that

you can take every single day.

544

: 00:29:03

Um, and they're going to help boost your

mood, but don't just take my word on

545

: 00:29:07

it because honestly, there are a ton of

reviews on the landing page for Organifi.

546

: 00:29:13

happy drops and you can just read

them like one after the other.

547

: 00:29:16

It's just outstanding high

reviews of the happy drops.

548

: 00:29:21

So feel free to check that out as well.

549

: 00:29:22

You do get a 20% discount for that one.

550

: 00:29:25

And then the other one that I take

and actually take this one probably

551

: 00:29:28

more often, but that is the stress

relief from, uh, from ritual.

552

: 00:29:34

And that is going to have saffron.

553

: 00:29:36

It's going to have a and it's also

going to have ashwagandha in it.

554

: 00:29:41

And it is something that

you take in the morning.

555

: 00:29:43

It's got a time to release to it.

556

: 00:29:45

So it releases at different

times throughout the day.

557

: 00:29:47

So you feel the effects of it

all throughout the day and yes,

558

: 00:29:50

it is meant for stress relief.

559

: 00:29:53

But on top of that, the saffron

does a really great job of just.

560

: 00:29:56

Kind of keeping you in this like

unphased mood, like nothing really knocks

561

: 00:30:01

you off of your, off of your center.

562

: 00:30:03

Right?

563

: 00:30:03

So you're able to balance life

a little bit better and do it

564

: 00:30:07

with a better mood as well.

565

: 00:30:08

Things don't really phase you

as much as they normally would.

566

: 00:30:12

Um, it's one of my favorite supplements

that I've been taking here recently,

567

: 00:30:15

and I typically will take it at least

like three or four times a week.

568

: 00:30:20

Um, yeah, I just enjoy it that much.

569

: 00:30:22

Uh, so those are going to be the two that

I recommend if you wanted to try some, uh,

570

: 00:30:27

specifically because they contain Safran

and I really enjoy Safwan for the mood.

571

: 00:30:31

Uh, the mood boosting benefits of it.

572

: 00:30:34

So feel free to check out both of those.

573

: 00:30:35

They should be in the

description of today's episode.

574

: 00:30:40

But those are going to do it for today.

575

: 00:30:42

Now, once again, I want to highlight.

576

: 00:30:44

Those are supplements.

577

: 00:30:45

So we want to start with the.

578

: 00:30:48

The more accessible things first, right?

579

: 00:30:49

They're free.

580

: 00:30:50

They're easy to do.

581

: 00:30:51

Most people have access to

them and they tend to make some

582

: 00:30:55

of the biggest differences.

583

: 00:30:56

So once again, that's going to be.

584

: 00:30:58

Uh, things like movement.

585

: 00:31:00

It's going to be therapy.

586

: 00:31:01

It's going to be sleep.

587

: 00:31:02

It's going to be nutrition.

588

: 00:31:03

It's going to be creating a better.

589

: 00:31:05

Better schedule with some

productivity in there.

590

: 00:31:08

Um, and as well, like a self review, these

are the things we want to focus on first.

591

: 00:31:12

And then if we want to then add something

to there, things like happy drops and

592

: 00:31:16

stress relief, or also beneficial.

593

: 00:31:19

Um, I would say they're also

really nice to just kind of

594

: 00:31:23

like maintain that good mood.

595

: 00:31:25

So I do like the supplements a lot.

596

: 00:31:28

I'm not going to lie.

597

: 00:31:28

I mean, I will highlight that

you should do these other things

598

: 00:31:31

first by, uh, things like the

stress relief and the happy drops.

599

: 00:31:34

They are really nice to have on hand.

600

: 00:31:36

So if you're able to get yourself

a couple of those, give them

601

: 00:31:39

a try, see if you like them.

602

: 00:31:40

And they're a nice thing to just

have in your cabinet, have handy.

603

: 00:31:43

Maybe take them a couple of times a week

or whatever you see fit for yourself.

604

: 00:31:48

Alrighty.

605

: 00:31:48

That is going to do it

for today's episode.

606

: 00:31:51

Um, I think mental health is such

an important topic and something

607

: 00:31:55

that deserves way more attention.

608

: 00:31:57

Um, even for myself personally, I

don't do too many episodes on it.

609

: 00:32:01

Uh, at least not specifically on it.

610

: 00:32:04

Uh, so I'm happy to be doing this

episode and I hope you found some

611

: 00:32:08

benefit from today's episode.

612

: 00:32:09

If you have feel free to reach out and let

me know that you enjoy today's episode,

613

: 00:32:13

or if there's something you want to hear

more of as well, please reach out to me.

614

: 00:32:18

Uh, Instagram would probably be the

best place for that at elemental, Evan.

615

: 00:32:22

And if you haven't already left a

review for the podcast, please do so on

616

: 00:32:27

whatever app you're listening to this on.

617

: 00:32:30

If it's on apple podcasts, I know

you can leave a rating and a review.

618

: 00:32:33

I do read all of those love to see them.

619

: 00:32:36

Uh, what else?

620

: 00:32:37

Uh, if you could please share this

with a friend, a family member, a loved

621

: 00:32:41

one, anyone that could benefit from

hearing this episode or this show,

622

: 00:32:45

please go ahead and do that as well.

623

: 00:32:46

It helps people to find this show

and help spread the word of it.

624

: 00:32:49

So.

625

: 00:32:50

Anyways, that's going to

do it for today's episode.

626

: 00:32:52

Really appreciate all of you

being here and I hope you found

627

: 00:32:55

some benefit in today's episode.

628

: 00:32:57

I will see you next Monday.

629

: 00:32:59

On next week's episode, we have

some awesome interviews coming up.

630

: 00:33:02

So please stay tuned for those.

631

: 00:33:04

And aside from that, y'all

know the motto of the show.

632

: 00:33:07

It is do everything with good

intentions and connect to your elements.

633

: 00:33:12

Much love to every single one of you.

634

: 00:33:14

I hope you have a beautiful

rest of your day and I'll see

635

: 00:33:16

you on next week's episode.

636

: 00:33:17

Peace.