Taking Care of Your Body to Take Care of Your Mental Health, By Kathy Dennis, AMFT
Some might think my intake process is a little different from what they were expecting when they first made the decision to attend therapy. When you come to see me for the first time, I ask you about something that I call the 4 Foundational Habits to Support Mental Health. These are sleep, quality of diet, water intake, and exercise. With the start of the new year, many people resolve to address one or more of these habits. Here’s another reason to think about starting…
Sleep- according to Sleepfoundation.org, sleep problems may be both a cause and a consequence of mental health problems. They go on to further explain that lack of sleep impacts the consolidation of positive emotional content, which influences mood and emotional reactivity, and can be tied to mental health disorders and their severity. A study by ColumbiaPsychiatry.org found that otherwise healthy subjects experienced increased anxiety and distress levels following poor sleep.
Let’s set you up for success with sleep:
Bedtime routine- do the same thing each night around the same time; brush your teeth, take a warm shower, change into comfortable sleep clothing, etc. This routine sends a message to the brain “We do these things to get ready for bed”.
Electronics- blue light from our electronics tells the optic nerve in our brain that it is daytime, making it more difficult to settle in and fall asleep. Give yourself a curfew on electronics- stop using them one hour before you want to fall asleep. Use that hour to engage in soothing activities instead- read a pleasant book, listen to music, or take a warm bath. Keep the input pleasant, this is not the time to read a thrilling or frightening story.
Setting- address issues that bother you about your surroundings: clear the clutter, shut out the noise, and dim lights from electronics.
Water intake- consuming adequate water throughout the day can not only affect your physical health but also your mental health. According to this cross-sectional study, adequate water consumption has been linked to a decreased risk of depression. The study also mentioned that water consumption can help fight “metabolic-mood syndrome”, the link between obesity and mental health problems.
Food- your mental health can also benefit from a clean, whole-food diet. What to look for: whole foods, minimally processed, no preservatives, no food colorings, and no additives. Think fruit and vegetables. According to Aetna, when you eat a whole-food diet, you are setting yourself up for fewer mood fluctuations, an overall happier outlook, and an improved ability to focus. Additionally, some feel-good hormones are produced in the gastrointestinal tract and are influenced by the good bacteria in your intestinal microbiome. According to this article from Harvard, these bacteria play an essential role in our health, activating neural pathways that travel directly between the gut and the brain.
Exercise- numerous studies point to the benefits of exercise for positive mental health. Exercise is a healthy coping strategy for depression and anxiety over the use of substances or dwelling/ruminating on how you feel. When we exercise, the body releases endorphins- the feel-good hormone. Don’t want to pay for the gym? No problem- think of “physical activity”; something that is engaging your muscles and using energy. In other words, do what you like to do, so long as you are moving your body! How much? The Mayo Clinic advises that one should aim for 30 minutes of activity, 3 to 5 days per week. Even a 10-15 minute walk can help improve mood.
I believe so strongly in the mind-body connection, that I incorporate it into all my intake sessions. As you think about your new year’s resolutions, now that you know how essential making changes can be to supporting your mental health, where would you like to start?
The author, Kathy Dennis, is currently accepting new clients and can be reached at 760-884-4929 x708, or kathy@anxietytraumatherapy.com