Effecting Your Affect

When people first approach me regarding their depressed or anxious feelings and ways to make themselves feel better with easy intial changes that yield big results, I always ask about their eating habits, sleeping habits and exercise routine.  These are not things that one often associates with therapy but they have a huge impact on the way that you feel physically and emotionally.  If one of these things is neglected often your ability to regulate your emotions is drastically effected.

In regards to eating habits, I am not a nutritionist.  I do not deem myself the expert on what makes up a healthy eating regiment. I firmly believe that our bodies are miraculous things that have their own individual make up and, therefore, require different things to operate at their healthiest.  Common sense tells us that we should minimize things like sugar, caffiene, and processed foods while making sure that what we eat is a balance worthy of the food pyramid.  I am not a firm believer in completely denying yourself the things that you enjoy, even if they are not the healthiest option.  There is a sense of happiness and well being that comes from treating yourself to something you enjoy in moderation.  When I talk to my patients about eating habits I talk less about what they eat and more about when they eat.  I have often seen the power of small meals or snacks throughout the day help ward off anxiety symptoms that occur at specific points in patient's days.  So I do believe that maintaining a good level of calories and normal blood sugar can effect your ability to think clearly and calmly.

Sleep is an obvious factor in your overall mood.  Any parent can tell you about the lack of patience and positive attitude that comes with sleep deprivation.  Simply put, if you are not getting enough sleep your mind is not operating at it's best and you cannot use clear, calm self-talk to assist in problem solving.  Once your sleep cycle is off it can be a bit of a chore to reset it.  Because we are a society that often looks for a pill to solve the problem, many people have reverted to melatonin or sleep aides to try and help them get the appropriate amount of sleep.  The problem with these solutions is that after two weeks of taking melatonin your body slows down the production of your natural melatonin making it even more difficult for you to sleep without it.  It is much preferred to reset your sleep clock naturally through gradual shifts in sleep times, relaxation activities and routines.

The final factor in the trifecta is exercise.  The truth of the matter is that exercise releases endorphins.  Endorphins make you feel good.  Plus there is the added benefit of looking more toned and having more energy.  Both of which can't hurt when someone is feeling badly about themselves.  When I say exercise people are often thinking of going to a gym for an hour of brutal physical exertion that leads to the inability to move without hurting all over, but this is not what is required to get the mood benefit of exercise.  Something as simple as walking the dog for fifteen minutes a day can have a dramatic impact on your mood and outdoor exercise has the added benefit of vitamin D from the sun which also is known to boost your mood.

So if you are feeling down or having panic attacks take a look at your eating, sleeping and exercise habits.  I would be surprised if there was not room for improvement in these categories in your life.  Changing these things may not help you win the war against depression or anxiety but they will help prepare you to win the first battle.

Comments

[angela davis]

If you are interested in getting an Payday Loan, you are recommended to check out the list of qualifications.