By Rachel Grunwell: Wellness Coach, PT, Yoga + Mindfulness Teacher. Author of the book Balance: Food, Health + Happiness.

Here are 10 tips to help uplift your mental wellbeing. I was asked to pen these tips by Penrith City Council which is showcasing my book Balance during the Penrith City Council Library’s Wellbeing Festival in October for Mental Health Month. Try one of these 10 research-backed tips…

  1. Exercise (in a way that you enjoy) to boost your mood. Better still, do it in the morning to help you build confidence and overcome obstacles, says Psychologist Adam Grant. He says that “on days when people exercise before work, they’re more engaged and less exhausted. They see tasks as challenges to conquer rather than threats to avoid. Early wins boost energy and efficacy”. P.S. If you want inspiration, then I’m regularly sharing fitness and wellness tips on instagram via
  2. Eat more real foods (and less stuff from packets). Good food helps to fuel how you think, feel and perform. p.s. some hero foods that boost brain power include things like blueberries, walnuts, salmon, cacao, fermented foods, avocados, and eggs – just to name some!
  3. Find flow. I mention in my book Balance that Psychologist Mihaly Csikszentmihalyi describes flow as “the secret to a life worth living”. Flow brings you happiness – and you feel this way through doing activities that you love that can put you into a state of flow. To find out more about flow read this in my book or find a Ted Talk from the psychologist himself.
  4. Connect with people you love. A Harvard University study reveals you can live longer and happier if you have quality, loving relationships. This does not have to be a marriage. It can be anyone who loves you and lifts you up, supports you and cares about you.
  5. Go for a walk to calm anxiety. Australian author Sarah Wilson who penned the book ‘First, We Make the Beast Beautiful’, shares in my book Balance why walking is so calming, saying “there are studies to show that walking goes at the same pace as discerning thought, too. That in itself can modulate anxiety”. She explains why this is so in my book, plus shares her passion for sustainability also (page 252).
  6. Learn mindfulness meditation. This is an effective stress-relief technique. It helps to calm your nervous system. There are lots of amazing books on this topic in your local library. I love to teach this and you can access a free senses meditation via my instagram. Click HERE.
  7. Sleep well daily. Dr Adam Storey in my book Balance explains how this increases your ability to manage stress, helps you to have sharper concentration, improves your memory and increases your energy. I’d add that it helps to make me a nicer human to be around if I’ve had 7.5-8 hours a night! chuckle. I also love Dr Storey’s line “sleep like a baby so you can perform like a beast”.
  8. Professor Jarrod Haar recommended getting a pet because this increases happiness. In my book Balance he explains “the pause when we stroke a pet or engage for a few seconds helps employees disconnect from their work, so even after 10 seconds they are better able to refocus on the task at hand. Relaxed and happy workers tend to perform better too”.
  9. Texas-based Happiness researcher Shawn Achor shares in my book Balance that “raising your positivity in the present” can be a key to living life happier. He shares other tips too that he uses daily to help ward off depression. He has courageously spoken publicly about overcoming depression. His insights that he shares are things he works on daily to boost his happiness levels. They’re so simple – yet profoundly powerful.
  10. Spread kindness. It’s a boomerang. If you are kind to others, then I promise this vibe will come back to you too. And of course, this will help you to smile.

About the author: Rachel helps clients dump stress, fit their jeans better and love who they see in the mirror. She can help you to thrive, not just survive. Her aim is to help you feel VIBRANTLY ALIVE. Email her if you’d like a wellness coaching consult [email protected]

Find out more about her book Balance. Click HERE

The publisher says this about Balance:

“Respected journalist Rachel Grunwell interviews 30 experts globally to get the best of tips on how to uplift your mind, body and soul so that you can live your best life. Along the way, Rachel also shares her story on how she went from being an unfit, stressed- out investigative journalist and mother, to someone who is now a multi-marathoner and wellness expert who coaches others with fitness and lifestyle plans.

As well as interviews with experts, Balance has 30 recipes for nutrient-dense, delicious snacks and
smoothies, including some sweet treats, because the book is all about ‘balance.’

Balance is a science-based book with the best tips from a variety of experts that will inspire you to move well, eat well, think well, feel well and live well. What are you waiting for? Dip in!”