Mood and Basic Self-Care

A client last week asked me a question that I thought would help others, and I wanted to share some of my reply here. They asked me, essentially, “Is there anything I can start doing when I leave today to make life easier?”

I welcome these questions because it shows a client’s dedication to their mental health and the right attitude for change.

There are three things you can focus on immediately: achieving adequate sleep, proper diet, and exercise.

SLEEP

How’s your sleep? A lack of quality sleep can cause difficulties with learning, encoding, and retrieving information. Put another way, students will struggle in school after a bad night of sleep and adults may not perform well at their jobs. Inadequate sleep causes irritability, daytime sleepiness, fatigue, trouble thinking and processing, slowed reaction times, and even anxiety and headaches.

Good practices become habits that will improve your quality of life. About an hour before bed, try to begin a routine that alerts your brain that it is time to rest. Put down any screen devices and try to maintain a consistent bedtime whenever possible. For people who require a fan or type of sound to sleep, a white noise machine is advised over television.

A bad night of sleep here and there is unavoidable, but to perform our best, consistency is key. For the occasional bad night, if possible, try to take a nap early enough in the day to sleep later on without disrupting your rhythms.

Some people with clinical depression sleep too much, a condition called hypersomnia. There is a line that crosses into “too much sleep.” The answer to this phenomenon is complicated, but related to the neurotransmitters norepinephrine, dopamine, and serotonin.

DIET

Second, there is a link between diet and mood. Consider the food you eat for a moment. Specifically, are you eating a lot of frozen foods, microwave meals, and Door Dash, or do you cook for yourself using natural ingredients? No judgement at all from me, I have been there myself! I mention this because deficiencies in certain types of foods can cause difficulties with attention and concentration and worsen behaviors. A healthy and balanced diet can ensure optimized brain health, including foods with high protein content and low sugars. Attempt to eat high-protein meals with iron, magnesium, and zinc. Foods with high sugar content are not recommended for individuals with executive functioning deficits, as they can cause challenges attending to information.

EXERCISE

Finally, our exercise and activity level has a profound impact on our mood and emotional state. There is research from the Anxiety and Depression Association of America that suggests one session of vigorous cardiovascular exercise can improve mood and lessen symptoms of anxiety for hours, with long-term effects with consistent practice. Moderate exercise also shows significant health and mood benefits.

Some clients cite a lack of time as their biggest obstacle to joining a gym or starting a workout plan. In Europe, there is something called the, “Green prescription.” People who are prescribed the “Green Prescription” are asked to enjoy the outdoor world in whatever way suits them. This could include walks, hikes, and other light exercise in nature.

If have your pets, they can help you stay consistent with routines. Walking a dog outside reduces the stress hormone cortisol and is good for mental health. Research with veterans suggests that both physiological (body) and psychological symptoms of stress were reduced when on walks with others or a service animal. Even a short nature walk helps lower stress and improve mood. Thus, even for people with very little time to spare, there are always little changes we can make to improve our overall health and wellness.

I hope this blog has provided some helpful information. Happy Memorial Day Weekend! -Brian Burgoyne, PsyD

*On sleep, according to NHI/ NHLBI, adults should aim to achieve 7-9 hours nightly. School-age children (ages 6-13 years old) need 9-12 hours of nightly sleep, and teenagers should attempt to achieve 8-10 hours. Adults ages 65 and older need 7-8 hours of sleep.