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As part of this series, I am exploring ways we can support our mental health and well-being outside of the therapy room -  highlighting activities and practices that help us connect with our physical body and tap into creativity, community and more. Some of these practices may already be part of your routine, some you may be intrigued by, others may not be for you. As a Londoner, most activities will be London-based, although that isn’t to say that many options can’t be found wherever you are.   A friend introduced me to the Community Sauna in Hackney in 2023, and having been sceptical of his obsession, was quickly converted, even by the cold plunges, leaving the sauna feeling relaxed yet energised. This could be because cold exposure activates our fight or flight response (and you can get out of the cold plunge whenever you want), boosting adrenaline, while the heat from the sauna encourages the release of endorphins that can reduce cortisol levels. This ‘training’ of the nervous system supposedly has many health benefits, but regardless, many people swear by cold water swimming and saunas for their wellbeing.  Hot ‘baths’ have been used since Roman times, but modern day sauna culture originates in Finland (and Scandinavia more broadly). However, the sauna scene in the UK has exploded in recent years, with three popping up in south east London alone in the last few months. While many people have experienced gym saunas, the community sauna experience is quite different. Nestled in community spaces, gardens, and courtyards, walking in feels a bit like stepping into another world, away from the hustle and bustle of London life, into one filled with multiple traditional wood-heated saunas of different sizes and heat levels, and ice baths to dip in to between saunas. Whether you want to socialise with strangers, catch up with friends or take some quiet time out to meditate for an hour or two, this is a safe space to do so. Plus, there are often queer, trans and LGBTQ+ centred slots and events, in addition to traditional sauna rituals such as Aufguss, and meditation and cold water exposure training. There are a multitude of proposed mental and physical health benefits to sauna and cold plunge (although extensive research has not been conducted across all of these). The alternation between hot and cold boosts blood circulation and some studies suggest it reduces the risk of various health conditions . Some studies have shown that this process of alternating between hot and cold can help the immune system, improve mood, and reduce anxiety. Community saunas are also relatively affordable, offering unwaged rates and allocated sessions for social prescribing. Check out Community Sauna Baths  for more information and to find locations near you. Disclaimer : If you are pregnant or have any health concerns, always consult your doctor before entering extreme temperatures, and always follow the sauna advice of the professionals onsite.

What is holistic mental health? Improving our mental health should be a holistic endeavour that continues outside of the therapy room. There are a multitude of factors that impact how we feel both mentally and physically and they are often interlinked. Our sleep patterns, what we eat and drink and how much we move all feed into our overall mental and physical health. Environmental factors, such as the safety of where we live and our proximity to nature will contribute to stress and nervous system dysregulation levels, as will the quality of our relationships and sense of community. In this blog series I will, often through a personal lens, explore how different activities and practices can support our mental health and enrich our lives more generally, helping us to feel happier overall. I will try to cover a range of activities suited to different levels of accessibility across the series with the aim of inspiring and perhaps challenging people (and myself) to look at ways in which they can make changes, try new things and take control where they can for improving their mental health and happiness. The power of dance  First off, I’m going to talk about dancing. There is much evidence to show that movement, community, connection and creativity all have a positive impact on mental health. Dancing incorporates all these four elements and more. Dancing can be done solo, partnered or in a group; with your friends, in your living room, in a studio or outside. There are styles from many different cultures from all around the world, and many of them are accessible in London. I have got a lot of joy and satisfaction from dancing - particularly in learning Cuban salsa, and it has introduced me to a great community of people from all walks of life. Get in touch with your inner child As we leave childhood behind, increased inhibitions and perfectionist tendencies can lead us to stop engaging in activities we fear we wouldn’t be good at. Reclaiming the childlike joy and freedom of play through exploring, moving and connecting, without obsessing about a specific outcome, is vital to improving our sense of well-being. An essential part of learning to dance is pushing through the discomfort of getting it wrong and feeling like you look silly, and this builds resilience and reduces the power of perfectionism. Find community Given that loneliness is a growing phenomenon, and many people struggle to feel a strong sense of community, having a regular social activity can help combat this. Regular attendance of dance classes provides routine and a forum for meeting people to build relationships with over time. Connecting over a misstep, completing a successful routine or discovering a commonality outside of salsa helps build empathy and trust contributing to a sense of overall well-being. Salsa is a great activity to do if you’re sober, if you don’t drink, or want to drink less but like going out in the evening, as you get endorphins from both the physical activity and social aspect - plus, you’re usually too busy dancing. While it does cost money to attend many salsa lessons and events, there are often free al fresco lessons and socials to be found.  Tap into creativity and shake off negativity When we can tap into our creativity we are often most happy and fulfilled. Dance jelps us access our creativity, as we develop our own style within any given genre. Learning steps and sequences and developing an understanding of musicality can help improve cognitive function and memory, but the intuitive moving of our bodies to music can help us express beyond our cognitive functioning. Many experts, including Bessel van der Kolk (2014) have found evidence that trauma is held in the body. Movement of many kinds, including dance, can help move negative emotions out of our bodies and reset and uplift our mood when we’re having a bad day. Think about your go-to practices and activities for feeling good - are there areas you'd like to tap into further? If you’ve thought about trying a dance class and been on the fence, I encourage you to give it a go.