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It’s not unusual to feel a brain drain or mood shift, especially during certain times of the year. Whether it’s the change in seasons, personal stressors, or the general pace of life, feeling down or unmotivated can hit anyone. But before you jump to conclusions and wonder if it might be depression or anxiety, it’s worth checking a few lifestyle metrics that could be impacting your mental health. Sometimes, small changes in how we care for ourselves can make a big difference.
Check Your Hormone Levels
If you're going through perimenopause...
You could be feeling low, foggy, irritable, and tired – all symptoms that can be mistaken for depression or anxiety. Hormonal shifts during this time can cause significant mood fluctuations, and it’s essential to understand how these changes might be impacting you. However, you don’t need to be perimenopausal to experience hormone disruption.
For everyone else...
Hormones can be affected by artificial fragrances and chemicals found in everyday products, from cosmetics to household cleaners. While there’s no need to panic about the safety of these items, it's worth being aware of their potential impact on your endocrine system. Many common chemicals in personal care products can act as endocrine disruptors, which means they can interfere with your body's natural hormone production. This disruption may lead to mood swings, fatigue, or even heightened anxiety. If you’ve been feeling off, it might be a good idea to review your beauty and cleaning products and switch to safer, more natural alternatives that are free from these chemicals.
Digestion and Gut Health
Most of us know that the gut is often referred to as your “second brain”. There’s a reason for that. The gut-brain axis — a communication network between your gastrointestinal system and your brain—plays a crucial role in regulating mood and mental health. Studies show that poor gut health is strongly linked to anxiety, depression, and stress. In fact, up to 90% of your serotonin, the "feel-good" hormone, is produced in the gut. If your digestion is off, you may notice it affecting your mood as well.
Gut issues such as bloating, constipation, or even food intolerances can contribute to mood disturbances. To keep your gut in check, focus on including probiotics (live bacteria that benefit your digestive system) and prebiotics (foods that feed those bacteria) in your diet. Fermented foods like yogurt, sauerkraut, and kefir are excellent sources of probiotics. Meanwhile, prebiotic-rich foods such as garlic, onions, and bananas help nourish those beneficial bacteria. You can also opt for high-quality supplements, such as Glowagen’s probiotic and prebiotic formulas, to give your gut the support it needs.
Sleep
We all know sleep is essential, but it’s easy to underestimate just how crucial good quality rest is for our mental health. Chronic sleep deprivation is a well-known risk factor for low mood, anxiety, and even depression. According to the Sleep Foundation, people who suffer from insomnia are 10 times more likely to develop clinical depression and 17 times more likely to experience significant anxiety.
When we don’t get enough sleep, our brains struggle to regulate emotions and process stress. Over time, this can lead to a downward spiral in both mood and motivation. Improving sleep is a key factor in supporting mental well-being. One way to get better sleep is to practice mindfulness or try Yoga Nidra, a form of guided meditation designed to promote deep relaxation. Additionally, supplements like magnesium and melatonin can help regulate sleep patterns, while reducing screen time before bed will help improve sleep quality.
Therapy
It’s important to remember that therapy is a tool for everyone, not just for those in crisis. Whether you're feeling low, dealing with stress, or simply seeking self-improvement, therapy can provide valuable insights and coping strategies. Talking to a professional helps you process your emotions, develop healthy thought patterns, and uncover the root causes of your mental health struggles.
Therapy isn’t just for extreme situations — it can also benefit those dealing with everyday stress or feelings of stagnation. Even if you’re not sure whether what you’re feeling is severe, it’s always okay to seek help. You can access professional therapy services through centers such as AMindset Hong Kong and the All About You Wellness Centre, which offer support tailored to your unique needs.
Motivation: Why it Could be Lacking
Feeling a lack of motivation is common, especially if you're surrounded by negativity or stuck in an uninspiring routine. Factors such as being around pessimistic people, consuming negative media, or giving up on learning new things can all sap your drive. It's easy to fall into a cycle of disengagement when your environment isn’t stimulating.
To combat this, consider injecting positivity back into your daily life. Surround yourself with people who uplift you, reduce your exposure to negative news, and find hobbies that make you feel accomplished and confident. Learning something new, even in small doses, can help reignite your sense of purpose and motivation.
How to Get Going Again After a Slump
It’s okay to feel low, but what’s important is learning how to show up for yourself during these periods. Sometimes, it’s about "going through the motions" until the feelings pass. This concept of self-parenting, or forcing yourself to do what’s best for you, even when you don’t feel like it, can be a game-changer.
For instance, pushing yourself to stick to a routine, eat nourishing foods, or move your body — even when you don’t want to — can help pull you out of a slump. Don’t expect to feel better immediately, but trust that these small, consistent efforts will build momentum over time. It’s okay to take life one step at a time while embracing moments of calm and quiet. Remember, progress doesn’t always have to look or feel dramatic.
Where to Access Help in Hong Kong
Counselling and Therapy: If you’re considering therapy, centers like AMindset and All About You Wellness Centre offer professional counseling services to help you through challenging times.
Probiotics and Prebiotics: For gut health, Glowagen offers top-quality supplements that can help improve digestion and overall mood.
Safe and Organic Products: To support hormone health, consider switching to clean beauty and household products from Raw Lily, which are free from harmful chemicals and endocrine disruptors.
Free Meditations: If you’re looking for ways to improve sleep or manage stress, apps like Insight Timer offer a wealth of free guided meditations, including practices like Yoga Nidra and mindfulness.
Motivational Accounts: To stay inspired, follow motivational Instagram accounts like: add in
By checking in on these key areas of your life, you may find that your low mood is more manageable than you thought. However, if you feel persistently down or overwhelmed, reaching out for professional help is a crucial step in taking control of your mental health. Small lifestyle changes combined with the right support can help you start feeling like yourself again.
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