Wellness Trends
- Britt Ritchie
- May 1
- 4 min read
Rooted in Science: 5 Wellness Trends I Actually Recommend for Mental Health
If you’ve ever found yourself googling “natural ways to feel better” at 2 a.m. while eating gluten-free pretzels and wondering if celery juice can fix your soul—this one’s for you.
We live in a world bursting with wellness advice.
One minute, it’s sea moss smoothies. The next, it’s dopamine detoxing in a cabin with no Wi-Fi.
If you’re feeling overwhelmed, skeptical, or just flat-out exhausted by wellness trends—you are not alone.
Especially if you’re an ambitious, high-functioning woman quietly navigating anxiety, burnout, or perfectionism under the surface, the pressure to "optimize" your life can feel like one more thing to fail at.
I get it. And more importantly—I have something that can actually help.
Let’s talk about five wellness trends I do recommend—ones that are rooted in science, aligned with how your brain and body actually work, and gentle enough to support healing without making you feel like a part-time influencer.
1. Nervous System Regulation (Yes, It’s a Thing—And It Matters)
Forget bubble baths. I’m talking about practices that help your brain and body shift out of survival mode and back into safety.
Chronic stress and emotional overwhelm dysregulate your nervous system—impacting everything from mood to focus to digestion.
The trend I love? Nervous system hygiene. That includes tools like:
Vagus nerve stimulation: Try humming, gargling, or taking a cold shower. These stimulate the vagus nerve and support a parasympathetic (rest-and-digest) state.
Sensory regulation: Use a weighted blanket during downtime, light a calming essential oil (lavender or bergamot are great), or listen to soothing music when overstimulated.
Structured rest: Practice 10–20 minutes of yoga nidra, NSDR (non-sleep deep rest), or guided breathwork using apps like Insight Timer or Breathwork.
"You don’t need to do more. You need to feel safer in your body."
Start small: Try five minutes of deep belly breathing before bed each night.
2. Micronutrient Psychiatry
While social media pushes fancy superfoods, most people are missing the basics: vitamins and minerals your brain needs to function.
I’m a fan of back-to-basics wellness. In my practice, I run functional lab tests to identify what’s missing—and it’s often not what people expect.
Key micronutrients that support mental health:
Vitamin D: Get your levels tested and aim for 20 minutes of sunlight per day (or talk to your provider about supplementing).
B-complex vitamins: Essential for energy, stress resilience, and mood. Look for “methylated” forms.
Magnesium: My go-to for anxiety and sleep. Try magnesium glycinate at night.
Zinc: Important for immune and brain health—often low in chronic stress.
Start small: Add a daily multivitamin with active B vitamins and magnesium before bed.
3. Circadian Rhythm Support
The wellness world loves to talk about morning routines—but often misses the why.
Your circadian rhythm (your internal clock) regulates everything from your mood to your metabolism. When it’s off, your sleep suffers—and so does your emotional resilience.
Here’s how to reset your rhythm:
Get outside within 30–60 minutes of waking up, even for 5–10 minutes. Natural light tells your brain it’s time to be alert.
Keep a consistent wake time—yes, even on weekends. Your brain thrives on regularity.
Dim the lights after sunset. Try swapping out overheads for warm-tone lamps and reducing screen time an hour before bed.
"Better mood starts with better mornings. And better mornings start the night before."
Start small: Go for a 10-minute walk in the morning without sunglasses and aim to be in bed at the same time each night.
4. Light Therapy with a SAD Lamp
Seasonal Affective Disorder (SAD) isn’t just a winter blues—it’s a real form of depression triggered by lack of sunlight.
Bright light therapy can improve mood, energy, and focus by helping reset your circadian rhythm and increase serotonin production.
How to use it effectively:
Use a 10,000 lux SAD lamp for 20–30 minutes each morning. Keep it about an arm’s length from your face.
Use it consistently every morning, ideally before 10 a.m.
You can read, drink your coffee, or do your makeup while using it—just make sure the light hits your eyes indirectly.
Start small: Set up your SAD lamp on your desk or kitchen counter and use it while you scroll or sip your morning coffee.
5. Mindful Tech Use (Not Digital Detoxing—Let’s Be Real)
You don’t need to throw your phone in a lake.
But you do need to stop doom-scrolling before bed.
The trend I endorse? Intentional tech use—setting gentle boundaries to protect your focus and nervous system.
Try these instead:
Set app timers for your most-used apps.
Use grayscale mode in the evening—it’s less stimulating.
Create phone-free zones like your dining area or bedroom.
Use tools like Freedom or Forest to stay focused during work blocks.
"Mental clarity isn’t about deleting Instagram. It’s about using it on purpose."
Start small: Try setting your phone to Do Not Disturb from 9 p.m. to 7 a.m. and leave it outside the bedroom.
How to Make These Trends Work for You
You don’t need to overhaul your life.
Start with one small shift—maybe it’s adding magnesium, taking a 10-minute walk in the morning, or putting your phone on Do Not Disturb after 9 p.m.
If you're ready for something more structured, I offer personalized root-cause care that includes lab testing, integrative treatment plans, and programs like my 7-Day Mental Health Reset to help you rebuild from the inside out.
How I Can Help
If you're curious about which of these trends actually fit your body and brain, you're not alone.
This is exactly what I help with. My approach blends root-cause psychiatry, lab testing, and personalized treatment—so you’re not just guessing. You're healing with intention.
Explore more:
Let’s make wellness actually work for you.
Which wellness trend has actually helped you feel better?
Magnesium
Weighted blanket
Morning sunlight
Crying in the car with Taylor Swift
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