Emily asked me to write this because my experience shows just how deeply your mental state can be affected — sometimes suddenly, without warning, and for reasons that don’t always make sense on the surface.

A few weeks ago, I had a freak accident involving a butter knife and some stubborn ice cream. It sounds ridiculous, and honestly, it was. But the result was surgery, painkillers, antibiotics (which I usually avoid), and a tetanus shot. Physically, it was just my thumb; annoying, inconvenient, but fixable. Emotionally? That’s where it got serious.

For the first few days, I was upbeat. Laughing about it, even. And then, gradually, I started to feel low. Then it got worse. And then it got really bad.

There was no drama in my life. No big crisis. I knew I was lucky; free medical care, loving family, a job I love. But it didn’t matter. This wasn’t about logic. It was like someone had turned off the lights in my brain.

I couldn’t bring myself to do anything. I didn’t want to eat. I didn’t want to talk to anyone. I cried all day. And worse than that, I couldn’t see the point of living anymore.

Rationally, I knew this wasn’t me. Just a week earlier I was my normal, hopeful self. That’s how I knew it had to be physical, something in my brain chemistry, thrown out of balance. But that didn’t stop my mind from trying to justify it. Suddenly everything became evidence: the bullying at school, the money stress, the voice that says I’m only valuable when I’m useful.

Your Body Holds the Clues

There’s growing evidence showing how closely gut health is linked to brain function. Certain vitamin and mineral deficiencies can cause depression that feels just as intense — if not more so — than anything you’d expect from trauma or grief. And medications like antibiotics, painkillers, or even anaesthesia can throw your internal balance off completely.

This wasn’t something I'd been building towards. I hadn’t been under huge stress. I wasn’t burnt out or rundown. But one small incident – one surgery, one round of pills – was enough to knock everything off kilter.

And that’s what makes it so difficult. When you’re in that state, it’s nearly impossible to even want to help yourself. Let alone find the energy to do it.

In my case, the contrast between how I’d been before and how I felt after was so stark that I knew something had to shift. I ordered some probiotics. My husband started making me a smoothie each morning, full of vitamins and goodness. I had lots of baths – not just for comfort, but with magnesium salts, because magnesium is often depleted during emotional or physical stress, and soaking in it can help top it back up, crucially, it can be absorbed through the skin.

It wasn’t instant. I was still exhausted, still overwhelmed. I cried most days, and I felt very, very sorry for myself. But the brighter moments started to come. Slowly, they stretched. Then one day, I felt like myself again.

This Is What Help Can Look Like

What struck me most is how physical it was. I didn't need therapy or mindset work. I didn’t need to talk about my past or find the root cause. What I needed was magnesium, B vitamins, a functioning gut.

When we talk about recovery, we often focus on the emotional. But sometimes, what you need isn’t just comfort – it’s also nourishment.

I’ve shared a list of the vitamins and minerals that can affect your mood and where to find them below. This isn’t about “wellness culture” or adding pressure to “fix yourself.” It’s about understanding what could be happening underneath, and knowing that it can change.

Because for me, this experience was a reminder: I’m not my emotions. I’m not my thoughts. I’m not even my story. These things move. And sometimes the problem lies in your own cells, your own biochemistry, and improving your mental well being means giving it what it needs.

And that’s what recovery can look like too.

What you need for better brain health!

Here are some of the most important nutrients for mental wellbeing, and where you’ll find them:

Magnesium

• Known for its calming effects, magnesium helps regulate the nervous system, supports sleep, and reduces anxiety. It’s often depleted during periods of stress or illness.
• You can find it in leafy greens (like spinach), seeds, nuts, whole grains, and even in Epsom salt baths, where it’s absorbed through the skin. 

B Vitamins (especially B6, B9/folate, and B12)

• These are essential for brain function, energy production, and nervous system health. Low levels have been linked to low mood and fatigue.
• Sources include eggs, fish, dark leafy greens, legumes, and fortified cereals. B12 is found mainly in animal products, so supplements may be needed if you're plant-based.

Vitamin D

• Often called the sunshine vitamin, it's crucial for mood regulation and immune health. Many people in the UK are low in it, especially during the darker months.
• Your best sources: safe sun exposure, oily fish, egg yolks, and supplements.

Zinc

• This powerful antioxidant helps regulate neurotransmitters and supports immune recovery. Low zinc has been associated with depression and anxiety.
• Find it in shellfish (especially oysters), pumpkin seeds, chickpeas, and cashews.

If you’re in a place where everything feels like too much, it can change. You are not beyond help. Sometimes, it isn’t about finding the perfect mindset or unravelling every old wound. Sometimes, it starts with giving your body what it’s missing so your physical and mental health can begin to restore itself.

Be gentle with yourself. Rest goes a long way. A little more nourishment, some time in nature, and patience. Bit by bit, brighter days return.

Sophie