Over the past year, mental health has been top of mind for many all across the world. With stressors of our modern world + a global pandemic, people have seen how important it is to make sure we are not only healthy physically, but mentally as well.
With anxiety + depression rates skyrocketing it's important to arm ourselves with as many tools as possible to stay healthy and resilient to the curveballs life throws at us. First, let’s take a look at exactly what anxiety + depression are, and then I’ll review some lifestyle tips that can help keep them at bay.
Please remember, no advice in this blog replaces working with your physician and health care providers. If you are currently struggling with mental health issues, please consult them before beginning any new lifestyle protocols.
ANXIETY
“Apprehensive uneasiness or nervousness usually over an impending or anticipated ill: a state of being anxious.” - Merriam - Webster
A huge trigger for anxiety is worry over future events, especially ones that are out of our control. People who experience anxiety commonly report symptoms such as:
Headache
Nausea
Frequent urination
Rapid heartbeat
Chest pain
Shortness of breath
Dizzyness
Excessive sweating
Insomnia
Fatigue
Unexplained pain
…and more!
Chances are, at some point in life you’ve experienced some of the previous symptoms. Anxiety can surface during times of high stress: exams for kids in school, job interviews, travel, arguments at home, or for no apparent reason at all!
DEPRESSION
“A mood disorder marked especially by sadness, inactivity, difficulty in thinking and concentration, a significant increase or decrease in appetite and time spent sleeping, feelings of dejection and hopelessness, and sometimes suicidal tendencies.” - Merriam Webster
It’s important to note, that you can experience feelings of depression without having clinical depression. For example, who hasn’t felt depressed after the loss of a loved one, a job, a relationship, or even a really hard day? Feeling depressed (or anxious for that matter) can be a normal human experience, it’s when we struggle to come out of it that more help is needed. People who experience depression often report symptoms such as:
Trouble concentrating and making decisions
Fatigue
Feelings of guilt, worthlessness, and helplessness
Pessimism and hopelessness
Insomnia
Sleeping too much
Crankiness
Loss of interest in things once pleasurable
Overeating or loss of appetite
Aches and pains that won’t go away
…and more.
TIPS TO LOWER ANXIETY + DEPRESSION
Start a mediation practice: meditation has been proven through neuroplasticity to alter brain activity. Just a couple minutes per day can help begin or end your day on a peaceful and mindful note. Meditation is most effective when done consistently, so I recommend starting a daily practice (even just 2 minutes per day!) For beginners, guided meditations seem to work best. There are TONS of guided meditations focused on anxiety reduction and/or depression! Some of my favorite resources for meditation are: Chill Anywhere, Insight Timer, and Headspace.
Exercise: Frequent movement can dramatically help uplift the mood and improve anxiety and combat depression. Just like with meditation, make daily movement a priority. This doesn’t mean intense exercise…just a few minutes of intentional movement. Ideas could include: a 20 minute walk, a brief yoga practice, playing with kids at the park, stretching before bed, or a bike ride.
Reduce sugar intake: Sugar spikes blood sugar levels which can be a huge anxiety trigger., and for many, literally pulls them into a depressed state. Sugar lights up similar areas in the brain as class 1 drugs and can become very addictive and trigger huge mood swings. While you may crave sugar, it is your worst enemy when trying to help stabilize your mood! Drop any and all processed sugar: in candies, cakes, cookies, sweet drinks, and processed foods. Swap them out for natural sugar sources like: raw local honey, pure maple syrup, or dates.
Supplements + Herbs: There are TONS of natural remedies that can dramatically improve mental health, however, every body is different. Skilled holistic providers can prescribe a protocol specific to you to help correct imbalances in your system. At Be Optimal, our team is incredibly skilled in helping our patients feel and function at their best. To learn more about scheduling an appointment, click here.
I hope these tips can help your mood be more stable, calm, and happy! What are your current mental health practices to feel and function as your best? I’d love to know! And if you’d like to learn more, I’m hosting a webinar next month all about anxiety. We’ll take a deep dive and I’ll give tons of tips on how to treat anxiety naturally for kids and adults alike. To learn more + register, click here!
In health,
Dr. Abby Kramer