Your Mind Matters.
Adrenaline fuelled medicine.
From Issue 104 2022.
Words Taylor Rapley | Images Christoph Johann & Mark Clinton
We all know how therapeutic a good day in the mountains can be. Fresh air, exercise, pals, nature… the medicinal effect of skiing is undeniable. But is it enough?
In small alpine towns, it’s especially easy, if not the norm, to quite literally ski, ride or climb away from our problems. What better way to distract ourselves than with an Aspiring summit? To dominate Strava with endless King Of the Mountain pursuits, to ski the Caroline Face of Aoraki or send Summit Rock for the tenth time on a powder day?
The distraction of adrenaline-fuelled exercise that’s deeply immersed in glorious nature is a healthy one. Nature is medicine, and science says so, too. Did you know the electromagnetic waves emitted by Mother Earth—known as Schumann resonant frequencies—correspond to the ‘low alpha’ and ‘high theta’ frequencies in our brains?
Studies have found that the human brain resonates with this frequency, bringing the brain into a state of deep relaxation equal to that of meditation, eliciting enhanced moods and a greater sense of well-being. It’s really no wonder that some of us run for the hills when shit hits the fan.
"Repeat after me — I do not need to be a psychologist to support someone with their mental health."
But if this connection with nature and non-stop movement was enough, then surely mountain town mental health would be 10/10. But it’s not. Immersing oneself in adventurous activities is just one part of sustaining a healthy sense of self, but it needs to be in unison with balanced lifestyle choices.
One in five New Zealanders aged 15 years and over are diagnosed with anxiety or a mood disorder. Consider those who might not get a formal diagnosis, those who never seek support or receive the support they need, or those experiencing mental health challenges behind closed doors.
If we haven’t already had our own mental health ups (not the fun kind) and downs, we surely know someone who has. And it’s very possible they haven’t received the support they need. It certainly makes me question the accuracy of such statistics.
Whether it’s mild, moderate or severe mental distress, trauma, a gnarly break-up, injury, sickness, grief, burnout or stress, we’re all susceptible to mental health challenges, if we’re not already deep in it. So, if we can’t rely on natural mountainous activities alone, how else can we deal with our mental health challenges?
And importantly, how can we support others?
Let’s first start with the basics.
When I’m supporting clients through some of their most heavy days, we put the fancy skills, the profound reflections and insights to one side, and come back to the basics first. One reason for this approach is that when we’re distressed, our prefrontal cortex can tap out. This part of the brain is responsible for processing information, regulating emotional responses, evaluating risk and reward, making decisions based on past experiences and assessing the current situation.
As you can imagine, a stress-impaired prefrontal cortex can seriously exacerbate an already distressing situation. It becomes hard to think rationally, we become impulsive and hyper-reactive—or we completely shut down—as our focus hones in on everything that’s wrong. Even our motor skills can become awkward and rigid.
In this state, we may start to make some questionable decisions, or no thought-out decisions at all. Do you ever wonder why it’s so damn hard to think clearly and creatively when you’re in a bad place? You can thank your shitty stress-saturated prefrontal cortex for that.
One word I use to sum this state up is ‘spiral’ from bad to worse. Relatable? Does this sound like a good state to be skiing hard in? Potentially not.
Can you remember a time when you were under the pump mentally and emotionally and decided to huck your body down some spicy terrain? Maybe you smile at the thought. Maybe you were lucky. Maybe it helped you feel better, at least temporarily.
Because remember, nature and movement are therapeutic. But one day you might not be so lucky. When the prefrontal cortex is having a wee moment (AKA under mental distress) and we don’t have the tools to self-regulate, it can be difficult to access newly learned or complex skills that aren’t yet automated/habitual. During these times, it can be helpful to go back to the basics. These are the things you know well; coping strategies that are accessible and don’t require too much thought.
Nutrition. Have you eaten something nourishing in the past three hours? Are you hydrated? Did you know that after three hours of no food, the brain starts to think it’s starving? If we’re already feeling threatened, a lack of food can trigger a preliminary ‘fight-flight-freeze’ response.
Eating something nourishing can bring your nervous system back into a place where it feels safe enough to think clearly and adapt to the situation.
Nature. Have you connected with nature? We now know that nature emits happy, euphoric-like frequencies that our brain corresponds to. We also know that our prefrontal cortex is a bit cooked during mental distress, making it harder to perform well. In these situations, it might be worth considering nature immersion…minus the hucking and risky decision-making.
Think a mellow ski tour followed by a dip in the lake.
Sleep. Have you had enough sleep? A lack of rapid-eye movement (REM) sleep makes it harder to use the parts of your brain that help you manage and process emotions. This can influence your mood and emotional reactivity, triggering or worsening mental health challenges.
If you’re struggling with sleep, limit stimulation by dimming your lights and having a ‘no-power hour’ before bed. Meditate, listen to a podcast, read a book, draw or write instead. Give your nervous system some love and try some vagus nerve breathing techniques (i.e. ‘deep belly breathing’).
Exercise. Have you moved your body today? Certain types of exercise elicit the release of neurochemicals that produce positive emotions. It increases self-esteem, reduces certain types of pain and increases blood flow to the brain. Exercise can also improve cognitive function and increase your ability to problem-solve and focus during difficult times. Tired and run down? You don’t have to go nuts, just move.
Community. Have you connected with your people? We’re hardwired for social connection; we weren’t evolved to do this life thing alone. Quality social connection leads to a 50 per cent increase in longevity, strengthens the immune system and improves mental health ten-fold.
Quality time with others looks like honest and open conversations and being present while sharing valued experiences together.
These factors mightn’t solve everything on their own, but when combined these basics can remind your big ol’ brain that you’re safe and there’s a way forward. In this state, you may feel less stuck and ‘spirally’, and better able to find an active solution.
How can we support each other better?
We all know how overrun the system is when it comes to mental health. While we must seek and demand appropriate care, we cannot simply rely on professional mental health care as our only mode of support. There are times when our friends and family are struggling to access support, which means that as a community, we need to step up.
Repeat after me — I do not need to be a psychologist to support someone with their mental health.
This is not a step-by-step guide of how to become a mental health professional (I’m seven years’ deep and still learning). These are, however, some steps that everyday people can take to support everyday people doing it tough.
Note: while considering these points, it’s important not to confuse “this makes me uncomfortable” with “I don’t know what to do”. Of course, acknowledging mental distress is uncomfortable, but you might find in life that uncomfortable things are very worthwhile – perhaps even essential – for the purpose of keeping ourselves and our loved ones well and alive.
Check in—Even if you don’t hear back, even if you feel like a pest. When a person is struggling, they often feel isolated and a burden, amplifying feelings of loneliness and making it hard to ask for help. Knowing that you’re thinking of them and that you’re there for them can mean the world. Just don’t expect them to tell you that at the time.
Suggestions of things to say when checking in:
“I’m sensing you’re having a hard time at the moment. It’s okay if you’re struggling. I’m here for you. What’s going on?”
“It’s okay not to be okay; let me help.”
“I want you to know that you’re not alone. I may not understand exactly how you feel, but you’re not alone.”
“I would love to be there for you. Would you like some company?”
“You’re important to me.”
“You’re not a burden.”
“I love you.”
Don’t fixate on “why” questions. Often we don’t know WHY we feel depressed or anxious etc. Sometimes the ‘why’ isn’t clear at the time, or we can’t articulate it. Remember, your brain isn’t able to work as effectively during these states.
Oftentimes, people struggling with their mental health find the thought “why do I feel like this?” incredibly distressing. Of course you can ask the big questions to try to understand, but remind your person that, “trying to understand why can be hard; it’s okay if you don’t know right now, you don’t need a reason, I’m here for you”.
Listen—Listening isn’t the same as agreeing. You can understand another person’s point of view without agreeing with it. Say things like, “thank you for telling me this”, “there is a way through this” and “I’m here for you”.
Validate—When someone is struggling with their mental health, they’re not choosing to feel depressed or anxious. If a person could choose what emotion to feel and when, they wouldn’t be struggling in the first place.
Avoid minimising a person’s experience with statements like, “you shouldn’t feel like that” or “at least” statements, such as, “at least it’s a powder day tomorrow”, or “at least you didn’t do your good knee”.
Instead, validate their experience with statements like “I can see how hard this is for you”, “you’re safe to feel this” or “you’re allowed to feel like this”.
Bring it back to the basics—While a person mightn’t be able to choose how they’re feeling, they can choose how they behave in response to that feeling. However, choosing to do the right thing like getting outside, taking a shower and cooking a meal can feel impossible during states of mental distress.
To help someone, consider taking action. Offer to share the load with statements like “let me make this easier for you; what can I do?”
Avoid over-complicating and help them come back to the basics first, such as having a nourishing meal and getting some fresh air.
Recognise—When someone is struggling, they can find it hard to understand or communicate what they need, or might be afraid to ask. You might recognise this as poor communication, flakiness, over-reacting or being overly loose and making questionable decisions.
Other signs include extremes like social withdraw, drug and alcohol abuse, over or under-exercising, over-working, over- or under-sleeping and over- or under-eating.
If you’re worried about someone, go back to step one—Check in.
Seek professional support—If someone isn’t getting professional support, or is unsatisfied with the support they’re receiving, offer to help them find professional support. For example, you could offer to help find a therapist and make an appointment or drive them to their appointment.
Remind them that there’s no shame in seeking help, that they’re loved, not alone and will get through it.
Don’t wait for ‘leaders’ or a system to lift the collective and advocate for mental health. This is a grassroots activity; this is our activity. To raise the average, we must be personally exemplary ourselves. You can start by talking more openly about your own mental health. Rather than the classic:
“Yeah nah good thanks!” in response to “how ya garn?”, try be a little more creative, maybe even honest!
Let’s normalise not being OK all the damn time. Importantly, check in on your pals and loved ones. Lastly, integrate. Rather than beating around the bush because real talk can be uncomfortable, be a legend and apply what you now know about mental health.
What if you’ve ticked the ‘basics box’ and you’re still battling?
Maybe your mental health is making it difficult for you to tick some of those basics (such as sleep), or maybe those basics is helping you to hold on and survive, but you want to thrive.
It’s during these times that we need a hand. While we might’ve been taught about meiosis, WWII, and supply and demand in school, education about ourselves was basically limited to our ability to menstruate and ejaculate (if that). We certainly weren’t taught about mental health and how to manage it.
But before you feel shame because you might need professional support for your mental health, can I ask you this: do you feel shame when you need professional support to help you manage a strep throat infection? Or to get your boots adjusted and knees rehabbed?
Sadly, a lot of Kiwis do feel shame when it comes to asking for help. But that’s another article. My point is this: if meeting your basic needs is proving difficult or isn’t enough, you’re not alone. It could be worth seeking ‘real life’ professional support. I’ve offered some resources below for reference.
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**Small print** We aren’t always equipped to deal with our own or other’s mental distress, and it can get serious pretty quickly, especially when left unspoken. If you’re stuck or worried about someone, don’t do it alone — You will find national helplines and other contact info at mentalhealth.org.nz.
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Taylor Rapley is a Registered Psychologist, Mental Skills Coach and Certified Meditation Teacher. Taylor runs ĀHUA Psychology and works with everyday people, athletes and corporate teams for enhanced resilience, performance and well-being. For more info check
https://www.instagram.com/ahuapsychology/ or https://ahuapsychology.com/