Sometimes it is hard to know where to turn when it comes to mental health. What may work for one person may be pointless for another. The mind is a complicated, contrary, pain in the arse sometimes...

Below, I will set out five simple tips for those who sometimes struggle with psychological well-being – and even for those who don’t. Remember, it is always worth investing some time in your mind.
And yes, the point has been made ad infinitum: you need to talk about whatever you are going through. However, it needs to be repeated once again: if you require help, reach out. To a professional, a friend, a family member...
These tips are easier to put into practice when those around are aware of your issues. Let’s not put bells and whistles on. It can be difficult as hell. However, the support of your immediate social circle, and of those who love you, makes all the difference. Do not isolate yourself.

Koyu Matcha Green Tea
koyumatcha.com/wp
This is not a product endorsement. Sometimes you come across a product you feel worth promoting. We have all heard about the benefits of green tea – its anti-oxidant and weight loss benefits. However, one of the most powerful effects of green tea is the calming effect it can have on a person’s mood.
This is due to the presence of the amino acid L-Theaine, often referred to as “nature’s valium”. The green tea you would find in most supermarkets comes in tea bags and has a relatively small amount of L-theaine.
Koyu Matcha Green tea is in powder form, its purest state. Hence the large presence of l-theaine. My taste buds are not a fan of green tea. However, Koyu Matcha green tea lattes are incredibly tasty and available in plenty of cafes, in Dublin and around the country, Moreover, it is a healthy alternative to coffee (which can be an utter bastard to anxiety sufferers).
The Koyu Matcha has three ranges. The Green Tub boosts energy and vitality and is best consumed in the morning. The Red Tub is a ceremonial tea, which has a higher concentration of L-Theaine. It has a calming, mood-enhancing effect. The Yellow Tub is best taken at night. Due to the high levels of L-theaine, it can have you pretty chilled-out and ready you for the bed.
Koyu Matcha is pricey. However, a single tub can make up to 20 servings. You will find it in most good health stores.

Headspace App
headspace.com/headspace-meditation-app
I have always had an interesting relationship with meditation. Concentrating on my breathing tends to sometimes lead to hyper-ventilation – from talking to others with anxiety and depression issues, I gather this is not entirely uncommon.
However, I am incredibly aware of how beneficial meditation can be for those with or without mental health issues. So I have never written it off.
There are many top quality apps in the world of self-meditation and mindfulness. The one I felt ticked boxes for me was Headspace, available for IOS and Android. It takes a simple yet effective approach to meditation. Firstly, it introduces visual tools to help you comprehend the complexity of the mind. In a fast-moving, highly connected world, the app seems to ‘understand’ the difficulty a novice may have in switching their minds off. In fact, the app is designed so that you can allow thoughts ‘in’. What it does is show you how better to process your thoughts – rather than filtering or ignoring them. They outline a practical 10 minutes a day, 10 day programme. The user slowly “integrates” into the concept. It then offers other programmes tailored to whatever issues a person may be dealing with.
An amazing App, it has helped many good friends and colleagues. Definitely worth giving a shot. Just be patient.

Cognitive Behavioural Therapy (CBT)
Cognitive Behavioural Therapy (CBT) is a psychotherapeutic approach that looks at how we deal with emotions and the behaviours that result. Without doubt it was one of the most positive therapies I have used to manage my generalised anxiety issues. I will simplify how it operates.
General Anxiety Disorder (GAD) is a tendency to fear the worst in all situations. Your boss may want a quick chat about something trivial. In your head you believe they are going to fire you as soon as you walk into their office. Clearly, this is an irrational thought. With GAD your ability to process this thought rationally can be deeply diminished. Hence your behaviour changes. You get sweaty hands, your heart beats uncontrollably. Sometimes this leads to an anxiety attack.
That can then lead to a relationship breakdown, both professionally and personally. It can really be devastating to deal with. Certain situations will trigger it. However, CBT addresses these irrational thought processes using goal-orientated and systematic procedures. As a close friend of mine once said, “It rewires your mind.” He is an electrician by trade – so he should know!
It gives you tools and cognitive solutions to these irrational thought processes, which at their worst bring on panic attacks. It almost gives you the ability to step outside your body, observe your own behaviour. Although CBT can have profoundly positive benefits, you need to find the right counsellor that makes you feel comfortable. I went to three CBT counsellors. In the end, I met someone who could help.
Once again, it’s about patience, but stick with it – it can change your life.

Diet
Many people watch their diets in order to maintain a healthy weight. Heavily processed fatty foods not only lead to physical issues. They can also negatively impact on our mood. In the short term, food that is harsh on our digestive systems may leave us lethargic and lacking motivation. In the long run, it can lead to low self-esteem and self-worth issues.
Many foods can help boost your mood and calm the nervous system. As with anything, don’t expect immediate results from changing your diet. It should be a lifestyle choice where you commit, over the long term, to altering eating habits for the benefit of your physical and mental health.
Foods such as fish and Omega 3-rich seeds and nuts can have a very positive impact. Stick with your new diet for three to four weeks and you will start noticing better sleep patterns, with an overall improvement in mood. Alcohol is a depressant – best avoided if you're down or anxious. If you find a glass or two of wine chills you in the evening, by all means have one. However, it’s something you should probably think twice about if struggling with depression or anxiety. I love a few pints. But I avoid them completely if I'm having a bad day.
An amazing book that's well worth purchasing is : amazon.com/Eat-Yourself-Calm-Gill-Paul/dp/0600627039

Physical activity/Goal setting
Sometimes it is a combination of actions that has the most positive affect on your mental health. At times I have been acutely low and physical activity was not an option. I even struggled to make myself a cup of tea. Today I’m careful that I don’t get to that point. This is due to the pro-active decisions I have taken in order to keep myself balanced and mentally strong.
Physical activity has always been at the core of my life. I have used it as a form of medication – to help focus and drive me on. When I played rugby I wasted so much energy on hiding my issues. They would have been perceived as a weakness. Ironically, I have always used my mental health as a driving force behind any of my sporting achievements. I will explain further on.
Don’t get me wrong... there were days I had to make up injuries and sicknesses. That was because I could not bear to face my teammates. Overall my relationship with my mental health has always, to my mind, given me an edge physically – or, as many would say, “Just made me a stubborn fucker”.
The basic science states that physical activity causes the levels of serotonin in our brains to increase. There is no doubt going to the gym once or twice a week will makes you feel better. And yet, I believe it’s important to remove yourself from your comfort zone and set a goal which you feel is almost impossible to attain.
Everyone’s challenge may be different. It could be a five km run – or it could be Ironman. Either way it should be something you feel almost unachievable. When you cross that finish line, the pay-off mentally can be pretty special. Having a focus and structure helps in your training. My good friend and sports psychologist Gerry Hussey often speaks of the WHY?, HOW? and WHAT?
The why is the motivation for doing something. Why would you want to run a marathon for example? If the reason is that your mates are doing one, that's not a strong enough reason. That’s not going to pull you out of bed on a cold morning before work to do your 15-mile run.
For me, ‘why’ is a form of medication. It massively improves my productivity and mood and focuses me. When you look at it like that, getting out of bed in the morning for my run becomes easy. The how is the training and time commitment involved. The how is easy if the motivation is powerful. If the why is there, the how is easy.
The what is the destination. What is it you want to achieve? A marathon, An Ironman etc...
Look, I get it – this is all a little Oprah Winfrey. But I promise you it is not my intention to come across touchy-feely. I simply wish to share my experiences.
Some people will have excuses, and that’s fine. Everyone has work or family commitments. You just need to find something that can fit with your everyday life. If you do, it can make a huge difference to your sense of well-being.