Why Peace, Not Just Happiness, Should Be Your Goal: A Nutritionist’s Holistic Journey with Mental Health
- Isha Bella K
- May 5
- 4 min read
May is Mental Health Awareness Month, and while we often focus on raising awareness for others, this year I want to open up about my journey.
As a holistic nutritionist and wellness advocate, people usually see the green juices, the yoga poses, the glowing routines. But behind all that has been an off-and-on battle with ADHD, anxiety, and depression. Some days I’m grounded and focused. Other days, it’s chaos in my head.
What changed everything was learning how to regulate my nervous system—through therapy, mindfulness, and support. I’ve come to realize that healing isn’t about chasing happiness. It’s about building peace, so that no matter what comes, I can meet it with calm instead of collapse.
Mental Health: A Global and Indonesian Snapshot
Mental health struggles are more common than we think.
970 million+ people globally live with a mental health or substance use disorder (WHO, 2022)
In Indonesia, 19 million+ people aged 15 and older face mental health issues (Riskesdas, 2018)
Yet many still suffer in silence due to stigma, shame, or lack of access
In Indonesian culture especially, mental health can be misunderstood. You might hear things like:
“It’s just overthinking.” “Pray more.” “Be grateful.”
But mental health isn’t about lacking gratitude or faith. It’s about how our brains, nervous systems, and life experiencesshape how we feel, think, and respond.
The Science Behind the Mind-Body Connection
As a nutritionist, I used to believe nutrition could fix everything. But over time, I realized this truth:You can’t heal your body if your mind is in constant survival mode.
Chronic stress, anxiety, and emotional dysregulation can lead to:
Hormonal imbalances (especially cortisol, dopamine, and serotonin)
Gut inflammation (via the gut-brain axis)
Cravings, bloating, fatigue, and poor immunity
A study by Cryan et al. (2019) shows how gut microbiota can directly affect mood and behavior—so what we eat does matter, but only when combined with mental regulation practices.
That’s why at Micro Mindfulness, our approach is holistic—we combine:
✔️ Nutrition
✔️ Movement
✔️ Breathwork
✔️ Mindfulness
✔️ Emotional care
Because true health happens when the body and mind work together.
From Happiness to Peace
For years, I thought being “healed” meant I’d be happy all the time. But the truth?
Happiness is a moment.
Peace is a state.
Peace allows you to stay calm even in discomfort. It’s what I now aim for. When triggers come (and they do), I know how to:
Breathe deeply
Pause before reacting
Use journaling and grounding tools
Ask for support without shame
And most of all, I no longer spiral with guilt when I’m not "okay." Because healing doesn’t mean perfection. It means resilience.
What’s Helped Me Heal (And Could Help You Too)
Here are some of the tools I personally use and recommend to my clients:
1. Consistent Therapy
Finding the right therapist has changed my life. Therapy taught me that healing is not about “fixing” myself, but about understanding myself.
2. Micro Mindfulness Moments
Short, simple practices to regulate your nervous system—like breathwork, body scans, or even mindful tea drinking.
3. Nutrition for the Mind
Omega-3s (e.g. salmon, flaxseeds, walnuts) support brain health
Fermented foods & prebiotics support the gut-brain axis
Stay hydrated & minimize processed sugar to reduce mood swings
4. Joyful Movement
Not punishment—movement as a dopamine booster and emotional regulator. Even 10-minute walks help.
5. Sleep Hygiene
Poor sleep fuels anxiety and ADHD symptoms. Create a routine. No screens before bed. Let your brain rest.
6. Journaling & Naming Emotions
Naming your feelings can lower their intensity. Writing helps me process and detach from spirals.
Final Thoughts: Your Mind Deserves Care Too
Mental health isn’t just for “some” people—it’s for everyone.It’s just as vital as what you eat or how you move.
So this Mental Health Awareness Month, I invite you to:
Check in on your own mental state
Support someone who might be struggling
Talk about mental health—openly, honestly, and without shame
You are not alone.
You are not too broken.
And healing—while messy—is always worth it.
References
1. Global Mental Health Statistics
World Health Organization (WHO). (2022). Mental health.https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response
2. Mental Health in Indonesia
Riskesdas (2018). Laporan Hasil Utama Riset Kesehatan Dasar 2018, Badan Penelitian dan Pengembangan Kesehatan – Kementerian Kesehatan RI.https://kesmas.kemkes.go.id/assets/upload/dir_519d41d8cd98f00/files/Hasil-riskesdas-2018_1274.pdf
3. Gut-Brain Axis and Mental Health
Cryan, J. F., O’Riordan, K. J., Cowan, C. S. M., et al. (2019). The Microbiota-Gut-Brain Axis. Physiological Reviews, 99(4), 1877–2013.https://doi.org/10.1152/physrev.00018.2018
4. ADHD, Anxiety, and Emotional Regulation
American Psychiatric Association. (2013). Diagnostic and Statistical Manual of Mental Disorders (5th ed.) – APA Publishing.https://doi.org/10.1176/appi.books.9780890425596
5. Journaling and Emotional Regulation
Pennebaker, J. W., & Smyth, J. M. (2016). Opening Up by Writing It Down: How Expressive Writing Improves Health and Eases Emotional Pain.https://www.penguinrandomhouse.com/books/312167/opening-up-by-writing-it-down-by-james-w-pennebaker-and-joshua-m-smyth/
6. The Role of Omega-3 and Nutrition in Mental Health
Bazinet, R. P., & Layé, S. (2014). Polyunsaturated fatty acids and their metabolites in brain function and disease. Nature Reviews Neuroscience, 15(12), 771–785.https://doi.org/10.1038/nrn3820
7. Movement, Dopamine, and Mood
Meeusen, R., & De Meirleir, K. (1995). Exercise and brain neurotransmission. Sports Medicine, 20(3), 160–188.https://doi.org/10.2165/00007256-199520030-00004
8. Sleep and Mental Health
Harvard Medical School. (2009). Sleep and Mental Health. Harvard Health Publishing.https://www.health.harvard.edu/newsletter_article/sleep-and-mental-health