Lifestyle and Well-being
"We were never designed for the sedentary, indoor, sleep-deprived, socially isolated, fast-food-laden,
frenetic pace of modern life." -- Stephen Ilardi, Ph.D.
Rates of clinical depression, anxiety disorders, and suicide have risen dramatically in developed nations for many years. The usual treatment approaches of medication and/or psychotherapy have not been sufficient to slow the trend. Meanwhile, research on tribes that continue to practice a hunter-gatherer lifestyle reveal very positive mental health along with little or no cardiovascular disease, high blood pressure, or diabetes. Wonder what they're doing differently?
Therapeutic Lifestyle Changes
Activity: Moderate aerobic activity 35-40 minutes at least 3 days per week. Brisk walking, biking, running, basketball, gardening, or dancing are good options.
Worry less: Rather than worry, identify solutions and act right away. Also try calling a friend, writing thoughts down in a journal, or doing something pleasant.
Lean protein, fruit, vegetables, whole grains, and omega -3 fatty acids:
These dietary choices have been shown to have anti-depressant and anti- inflammatory properties. They may help dopamine and serotonin circuits in our brains function more efficiently.
Light exposure: Get at least 30 minutes of bright light exposure daily from the sun or light box designed to emit the same amount of light.
Social support: Connect with family and friends for entertainment, comfort, safety, and support. Sharing your struggles can help them understand and help.
Sleep hygiene: We need 7-9 hours of sleep on a consistent schedule. We need to unplug and create a calming routine.
Spirituality: Religious and spiritual involvement contributes to less anxiety, depression, substance misuse, better psychological and marital well-being, and longer lifespan.
Altruism: Service to others enhances well-being, joy, and generosity. It benefits physical and mental health and may extend the lifespan.
Give it a try!
Think of any enjoyable activity you could do easily such as taking a brisk walk outside. Try smiling and
saying "hi" to neighbors or ask a friend to join you.
