Five changes to make today to support mental resilience this summer

Nourish Your Body

Alcohol, coffee, sugar, smoking, and other drugs can all have a detrimental effect on mental health. Be honest with yourself, are you looking after your body? Are you putting in things that make you feel good? How do you feel the day after? One of the main ways you can nourish yourself is via the food you eat. Aim for 5 plus a day- (preferably organic) – it might seem like you’ve heard this all before, but really, how often do you achieve it? Avoid skipping meals, as big fluctuations in blood sugar levels can worsen mood and anxiety. Quality proteins, fats, and wholegrains are all important here too.


Stress, low mood and anxiety can all benefit tremendously from regular exercise. If you’ve fallen out of an exercise routine, and starting again feels overwhelming, try making your initial goals so easy it’s almost impossible to fail. Start by, 3 times a week, going for a brisk 10-minute walk (in one direction, and then turn around and come back!). As the days and weeks go on, begin to build upon this. Aim to get your heart rate up most days through forms of movement you enjoy – it is truly vital for mental health & wellbeing.

Prioritise Sleep

Regularly skipping out on sleep can create a bit of a vicious cycle, worsening mental health and therefore making sleep more challenging. To stop this cycle, it’s important to try and get at least 8 hours sleep each night. Create a sleep-supportive wind-down period: have a warm bath or shower, avoid screens (yes, TV and your phone!) for the last 1-2 hours before bedtime, and consider using natural supplements to aid sleep onset, for example a good quality magnesium (magnesium glycinate is our favourite for sleep), herbal tea such as our Deep Sleep, or our Sweet Dreams herbal tonic. Exercise during the day will also help you sleep better at night.


Having things in life you are passionate about and feel excited for is key to good mental health. Consider what your hobbies are, what makes you feel good, what “fills your cup”. Try to do something you enjoy at least once a week. If you’re not sure, chat to your friends about what they enjoy for ideas. Try something new… pottery class anyone? 

Solid Support Systems

It’s important to have people in your life to talk to. Friends, family, flatmates, co-workers… if you don’t have anyone to share with and need some support, consider seeking counselling support through your GP or by self-referral. There are also many free services in NZ for when you need to talk to someone, for example free call or text 1737 to talk to a trained counsellor. 

Along with the above strategies, carefully tailored natural supplementation can also work wonders in improving mental wellbeing. Our Uplift herbal tonic and Sunshine tea are great for low mood, whilst our Be Calm tonic and Sereni-tea for anxiety. For stress and energy, consider the Adrenal & Stress tonic or Resilience herbal tea. For acute concerns, our qualified practitioners are available 9-5, 7 days a week, for a free 10 minute over the counter (or phone) consult. For more ongoing concerns, we recommend booking in a full consultation.

Raglan Herbal Dispensary

(07) 825 7444

6 Wallis Street, Raglan