The best healing and wellness support system we have is Nature. Yes, Mother Nature!
Here is the latest edition of 1 thing I’m doing, 2 things I’ve learnt and 3 things to explore lovingly created so you can live a happier, healthier and longer life. Much love, Sandy xx
1 Thing I’m Doing
Lifting My Mood – Naturally
Ever wake up and just not want to be human for the day? Like, if you could just curl up in a sunny corner, be patted, and fed snacks, that would be ideal? I saw a meme once that said exactly that, and honestly…it’s the first thing that comes to mind, when the day ahead just seems all too haaaard!
Luckily, those days are very few and far between but I had one a couple weeks back.
The doona felt extra heavy, I somehow had grown concrete boots overnight, and getting out of bed seemed impossible. It’s at those times I remind myself that these are exactly the days I need to move the most. So, I gave myself permission to take “the day off” but I had to get my butt outside first. Because let’s be real: staying in bed never actually makes you feel better.
Inevitably, once I was outside, somehow my mood seemed to lift and I was back on track to get on with my day.
Rising Mental Health Struggles
Now, I know there’s a lot of talk about rising mental health struggles, and for good reason.
Whilst most of us would guess that America has the highest rate of antidepressant use, did you know Australia actually has a higher usage rate per capita than the U.S.?
And it’s climbing. Sadly, especially among women and teens. That’s not just a statistic —it’s a sign that something is seriously off.
So, what’s happening? If Australia is the “lucky country”, why are so many Australians so miserable?
Are GPs handing out scripts like candy? Are we just too stressed, too overworked, too disconnected? Is it all of the above?
I don’t have all the answers, but I do know this: There’s so much we can do to lift our mood naturally before resorting to meds. And it starts with the little things—things that don’t seem like much but add up big time over time.
10 Natural Go-To Mood Boosters When You Need A Reset:
Here’s a little goodie bag of mood boosting natural solutions for your toolbox the next time the day ahead seems all too daunting:
Get Outside First Thing – Morning sunlight helps regulate your dopamine and serotonin, setting your mood and your energy levels for the day.
Cold Showers – A 30-second cold rinse isn’t just for crazy biohackers—it works for an instant dopamine hit.
Move Your Body – Walk, stretch, lift weights, even march on the spot —just do something. Exercise is a natural antidepressant.
Fuel Up on Tyrosine – Eggs, fish, almonds, bananas, dark chocolate… these are all loaded with tyrosine, which your body needs to make dopamine.
Blast Your Favourite Music – Science says music increases dopamine. You say it makes you dance in the kitchen. Win-win.
Get Off Socials – Seriously. That endless scrolling isn’t helping. Cut the noise and give your brain some breathing space.
Breathe & Meditate – Even a few minutes of deep breathing can lower stress hormones and boost serotonin.
Talk to Someone You Love – Human connection is medicine. Call a friend, hug your child, chat with someone who lifts you up.
Gratitude & Journaling – Writing down three things you’re grateful for rewires your brain for happiness. (And no, they don’t have to be deep — coffee counts.)
Eat Your Nutrients – Magnesium and Omega-3s (from leafy greens, avocado, flaxseeds, salmon) help keep your mood steady.
And if you really want to start your day right, here’s my ultimate morning routine:
Morning sun + movement + cold shower + gratitude = the absolute pièce de résistance to kick in the happy hormones.
The hardest part is starting, but trust me—once you do, the rest gets easier. And that doona? It’ll still be there later. But by then, you won’t need it. 💛
✔️ Action Item: Make me a pinkie promise? The next time you’re feeling a little down, promise me that you’ll step outside for just 2 minutes, feel the sun on your skin, take a few deep breaths, and set your intention for the day. And if you are struggling at the moment, please reach out and talk to someone. Anyone. Remember 99.5% of things in life are figure-out-able.
2 Things I’ve Learnt
Health Alert! Your Workspace Is Messing With You – and 3 Ways to Fix It
Did you know that where you work has a massive impact on your wellbeing?
A study comparing workers in windowless spaces to those with natural light uncovered some pretty shocking differences.
The study, titled “Lack of exposure to natural light in the workspace is associated with physiological, sleep, and depressive symptoms,“ tells you everything you need to know just from the name! But let’s break it down:
Workers WITH Windows Had:
- Lower cortisol (otherwise known as stress hormones) during the day
- Higher melatonin at night = better sleep and recovery
This is exactly how your body is meant to function.
Workers WITHOUT Windows Had:
- Higher cortisol at night (which is bad news for mental health)
- Lower melatonin = poor sleep, higher risk of depression
Why Daytime Hormones Matter
High cortisol levels at night are associated with more anxiety, mood issues and poor sleep. Whilst low melatonin levels at night leads to trouble sleeping, sleep disorders and a higher risk of depression.
Remember, regular high quality sleep isn’t just “nice to have”. It is literally linked to a longer, healthier life.
3 Ways to Create a Healthier Workspace
If you work indoors, don’t panic. Here are some easy fixes you can incorporate into your work environment and day:
- Take It Outside: Move your meetings, brainstorming sessions, or creative work outdoors whenever possible. At the very minimum, take your lunch break outside or step out for fresh air regularly.
- Get Near a Window: Sit by a window as often as you can. Even better? Open it to let natural light in.
- Hack Your Light Exposure: If you’re stuck in artificial lighting all day, balance it out with red or infrared light. My go-to? The SaunaSpace Glow Light is a game-changer.
I personally sit by a window, keep it open, AND use my SaunaSpace light to counteract the blue light from my screen and flicker effect. It makes a huge difference!
Here’s the Hard Truth
You can’t shortcut your way to better health.
If your work environment isn’t supporting your wellbeing, you have two choices. You can fix your space —because you spend too many hours at work to ignore it. Or do nothing—and accept the risks and long-term consequences.
We all have limits and at the end of the day, our bodies can only take so much before they demand change. Don’t wait until it’s too late.
✔️Action Item: It’s time to rate your work environment! How would you rate your space out of 10?
✅ 8 – 10: Awesome! A few tweaks and you’ll be on fire!
⚠️ 5 – 7: Warning signs! It’s time to prioritise your health over planning the next girls’ lunch.
🚨 1 – 4: Uh-oh… This is serious. It’s time to make a change now.
And if you’d like to give yourself or someone you love the best gift of all (great health) you can SAVE 10% on the SaunaSpace Glow Light now. Use Code: SANDYA
Magical Music: The Ultimate Mood Booster
Music isn’t just background noise – it’s a powerful tool that can shape your mood, mindset, and even how you perform throughout the day.
Think about it… Who hasn’t tortured themselves by playing heart-wrenching breakup songs on repeat? Damn you, Wendy Matthews and “The Day You Went Away!” 😭
But speaking of heartbreak songs, science says that listening to sad music during heartbreak is actually good for you. Turns out, it helps with emotional processing and healing. (So maybe that tub of chocolate ice cream and Wendy Matthews was therapeutic after all.)
But just as breakup songs can have you spiralling into feeling more miserable than you already were, the right music can lift your spirits, calm your nervous system, sharpen your focus, and even help regulate emotions.
There’s a ton of research backing the connection between music and mood. If you’re a nerd for the science like me, you can check out this site with links to over 20 studies.
The Day The Music…Saved Me
I can personally vouch for the way music can turn your whole mood around. In fact, during the COVID years, I’d say music straight-up saved me on some of the hardest days.
That’s when I stumbled across 89.9 The Light FM, and I haven’t tuned back since. Artists like For King & Country, Lauren Daigle, Tauren Wells and Danny Gokey became my go-to for shaking off the despair and finding some much-needed perspective and hope. And they still are today!
So next time you’re feeling blah, why not give music a shot? Maybe, just maybe, tuning into the right frequency is exactly the medicine your body, mind, and soul need.
✔️ Action Step: Make a playlist of songs that lift your mood and save it for those tough days. Trust me—it works.
3 Things To Explore
The Song Scientifically Proven to Make You Feel Better
Did you know there’s a piece of music so powerful that scientists found it can lower stress, reduce your heart rate, and increase feelings of relaxation within minutes?
It’s called Weightless by Marconi Union, and it was originally created in collaboration with sound therapists.
Research has shown that listening to this track can reduce anxiety by up to 65%—which is not only mind blowing, but why it’s often recommended for deep relaxation.
✔️ Action Item: Set aside 9 minutes today to lie back, close your eyes, and listen to Weightless. Let the music guide your nervous system into a calmer, more balanced state. And then tell me how you felt afterwards. Did it work for you?
Your Mood Shifting Playlist
Now it’s your turn to explore and put the power of music to the test! Whether you’re feeling a little low, stuck in a slump, or just need an instant energy boost, the right song can shift your mental state fast. Below is a hand-picked selection of mood-boosting beats — try them out next time you need a pick-me-up and see how quickly your vibe changes.
To enhance motivation and performance
Pick upbeat, fast-tempo music for both physical and cognitive tasks. Before getting stuck into your next challenging activity, to enhance drive and focus try these babies:
Don’t Stop Believin’ – Journey
To help you learn:
Need to do some deep focused work? Non-lyrical ambient sounds (like white noise or binaural beats) are often most effective. You can also listen to music during breaks to help you process and consolidate information. Here’s your playlist:
The Alan Parsons Project – Sirius
Jean-Michel Jarre – Oxygène (Part IV)
Emotional Regulation through Music:
Listening to approximately 9 minutes of uplifting music can elevate your mood. Conversely, about 13 minutes of slower, melancholic music can help process and alleviate feelings of sadness. Here are your mood boosting, emotion processing songs:
Walking on Sunshine – Katrina and The Waves
I’m Still Standing – Elton John
Wake Me Up Before You Go-Go – Wham!
These tracks will allow you to feel, process, and eventually release emotions without getting stuck in sadness:
Fields of Gold – Sting or Eva Cassidy (my personal fave)
Wish You Were Here – Pink Floyd
Tears in Heaven – Eric Clapton
How to Use These Tracks:
If you need a quick mood lift, play any of the uplifting tracks (or your personal favourites) and let the dopamine flow! Feeling a little down and need to process? Listen to one or two melancholic tracks, then transition to a more neutral or uplifting song.
Music is one of the most powerful tools we can tap into for emotional regulation—use it wisely!
Refusing To Give Up.
“Asking for help isn’t giving up. It’s refusing to give up.” ― Charlie Mackesy, The Boy, the Mole, the Fox and the Horse
PS – If you have made it this far – well done! To the person reading this, even though we don’t know each other and may never meet, I want to wish you all the best in life. Remember to love yourself and never stop doing so. You are a beautiful human being, and the world wouldn’t be the same without you. You mean so much to so many people, Enjoy your journey and keep your head up! You’ve got this! ❤️
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