Do you know someone who might be hiding their depression?
Do you know someone who might be hiding their depression?
Even devices like our phones, “take these more stressful environments and put them into our homes and our bedrooms,” according to John Torous, MD, co-director of the digital psychiatry program at Beth Israel Deaconess Medical Center at Harvard Medical School. He also believes “being cognizant of the stressors tied to your phone and how you’re letting them into your life is very important.”
Our phones aren’t the only seemingly harmless things that could be stressing us out without us being aware of it.
5 Inconspicuous Daily Stressors:
Many of us pay no mind to what we eat for breakfast. Shanna Levine, MD, instructor of internal medicine at the Icahn School of Medicine at Mount Sinai says that “If your main fuels are simple carbohydrates…that’s not an efficient energy source. You’ll find that you become hungry very quickly and feel tired much more quickly. If you don’t have enough energy to get through the day, it makes it difficult to keep a healthy mindset.”
Solution: To avoid the fatigue that comes from a sugary carb-loaded doughnut or pancake crash, Levine recommends eating something high in protein and healthy fats, a fruit or veggie smoothie or a sandwich with egg, avocado or nut butter for breakfast will be much more nutritious. Also, remember to drink lots of water.
Staying in touch with friends seems so much easier these days thanks to Facebook, Twitter, Snapchat etc. The down-side is that they are no replacement for true human interaction.
John Torous says “You can feel very engaged in online or computer-based social networks, but having real human contact with people is even more important. Sometimes you’ll get tricked into thinking, ‘I have this network of Facebook friends and Twitter friends,’ but it’s crucial to cultivate relationships offline, as well.”
Getting home from work, the first place we go is to the couch in the living room in front of the TV, and that distance covered doesn’t exactly qualify as exercise (unless you live on like the 100th floor and the elevator is out of order).
Torous mentions that, “Evidence shows that exercise can be one of the most effective treatments for anything in healthcare, be it mental or physical,” to which Levine adds, “Exercise releases endorphins that can energize you and improve your mood.”
Solution: Starting with a goal of 30 to 45 minutes of moderate-intensity physical activity about five times per week Is what Levine recommends. “The key is to find an exercise schedule and form of physical activity that feels sustainable to you If it fits in your lifestyle, that’s better than saying you must go for 20 minutes a day at an intense heart rat,” says Torous.
Going to bed at a different time each night might not seem like a big deal, but according to experts, it can have serious consequences.
Torous says “An irregular sleep schedule goes beyond depleted energy levels and the inability to concentrate. It also increases your production of cortisol, which is tied to stress.” He also makes a point that many mental illnesses can be associated with unhealthy sleep patterns.
Solution: Getting a solid eight hours of uninterrupted slumber is what Levine suggests. “That means avoiding stimuli at night — whether that’s from phones or the TV — within an hour of intended bedtime. Avoiding caffeine and not exercising too late are also helpful.”
Quitting on things that make us happy can be particularly counter-conducive.
According to Dr. Torous “A lot of times, when people are feeling well and good, they stop doing the things that keep them both physically and mentally healthy. They’re so happy that they kind of forget those little things they did over time. That’s one of the main reasons for relapse.”
Solution: If you find yourself satisfied with a certain habit or routine you may have picked up, don’t suddenly omit it simply because it has helped, even if you think it is of no use to you any more.
Basically, the bottom line is that if you want to reduce stress in your life, you need to pay more attention to the things in your life that involve YOU. Be mindful of what you put in your body, who you spend time with, the moments that make you happy, and most of all, get some sleep!
Finally getting into treatment for a mental healthdisorder can be life changing.
Experts overwhelmingly agree that getting help is the best way to manage a mental illness. Yet research shows the negative attitudes about mental health, both self-imposed and from others, can prevent people from seeking support. Not to mention the fact that data shows the access to this kind of care is becoming increasingly more difficult, specifically in rural areas.
Ayurvedic medicine considers your diet to be the best way to keep your body type in balance and fight disease and aging. The Kapha body type is typically the largest with wide hips and shoulders. Follow the guidelines below to boost metabolism and digestion.
Many employers are now looking at wellness more holistically, and paying attention to their employees’ total well-being. They’re addressing behavioral issues like depression, drug addiction and anxiety as part of their wellness programs, and are stepping in with support, according to the report Mental Health and Substance Abuse Benefits: 2016 survey results.
At the meeting of the American Psychiatric Association in Toronto, Canada, UCLA investigator Dr. Helen Lavretsky presented a study on depression and tai chi.
The study focused on the mood-boosting effects of this ancient practice that might augment the effects of the antidepressant medication escitalopram.
After six weeks of only partial response from 10 mg of daily escitalopram, depressed older adults were randomized to either take tai chi lessons or health education classes for two hours each week for the next 10 weeks.
Depression symptoms in volunteers participating in tai chi classes were significantly less prominent.
The tai chi group also had better cognitive abilities and physical functioning, as well as declines in a blood marker for inflammation.
The apparent anti-inflammatory effects of tai chi may partially explain its mind-health benefits.