One of the biggest questions throughout the history of philosophy and psychology is “the mind body connection.” Even as neuroscience develops ways to map and understand the brain, we still know little about how our mind and body interact. One thing we do know: what we do physically affects how we feel mentally and what we do mentally affects how we feel physically. This is why behavioral health typically includes changes in how we think but also impacts our physical wellbeing.
Pillar 1: Movement
One of the best ways to manage mood is by moving. In a lot of ways, movement is like penicillin for depression and anxiety. In addition to releasing chemicals to help folks feel better, such as dopamine and endorphins, it also provides a sense of accomplishment.
Tips
Don’t be rigid. I’ve used the word “movement” here instead of exercise very purposefully. When most people think of physical exercise, they think of hitting the gym, running, or doing yoga. While all of that is great, just getting the body going can have a significant effect on depression. One recent study showed that walking as little as 1,000 steps a day was correlated with 10% decrease in depressive symptoms and people who walked about 7,500 steps a day were 42% less likely to have symptoms.
Find exercises that you enjoy. It’s important to be real with yourself about what types of activities you enjoy. For some people, weightlifting or going on long runs are legitimately enjoyable activities. For others, they are unappealing at best and dread-inducing at worst. Instead of trying to fit your movement in a box, consider the things you like to do. Maybe it’s hiking, or weeding the garden, or vigorous cleaning (a great option for those of us with obsessive-compulsive tendencies). Remember: doing something is much more important to than what you do.
It’s not all-or-nothing, so don’t get discouraged. It’s critical to remember that every bit counts and exercise is not a zero-sum game. Many of us set out with lofty goals, but end up abandoning physical activities because we can’t follow through with them for whatever reason. Maybe you feel like going to the gym isn’t worth it unless you can put in a full 45 minutes or going on a run has to be several miles. That’s just unhelpful thinking. So, if you fall short of expectations you set yourself, that is okay! Some movement is better than none at all and small goals are as meaningful as large goals.
Pillar 2: Nutrition
The phrase “you are what you eat” has become a cliché (and borderline offensive), but there’s more truth to it than you might realize. Did you know that the brain uses up about 20% of the calories we burn a day? Not only does it impact thoughts, but the foods we eat provide building blocks for many chemicals that regulate mood. More recently, researchers discovered connections between the gut and the brain. In fact, some scientists refer to the gut as the body’s “second brain” because of how much communication occurs between the digestive system and the nervous system.
One surprising study found that people with depression who improved their diets experienced significant improvements in mood, even when compared to a group receiving social support. While nutrition is not a cure-all, it can be a powerful tool for improving mental health.
Tips
Don’t aim for perfection. One of the biggest mistakes people make is trying to completely overhaul their eating habits overnight. They cut out entire food groups, follow strict meal plans, and then feel discouraged when they cannot maintain them. Instead, focus on making small improvements. Adding more fruits, vegetables, whole grains, and protein to your diet can go a long way.
Make healthy choices easier. We tend to think discipline is the answer to everything, but environment matters too. If healthy foods are accessible and convenient, you are more likely to eat them. Keeping nutritious snacks around or preparing meals ahead of time can make a big difference when life gets busy.
Pillar 3: Sleep
If movement is penicillin for depression and anxiety, sleep might be the body’s reset button. As much as it is a bummer to recognize, nearly every aspect of mental health is affected by sleep quality. So, that’s probably why we tend to be more emotionally reactive, less patient, and more vulnerable to stress when we’re sleep deprived. Here’s some good news, though: the 8-hour rule for sleep may be largely a myth. As with so many things, it depends on the person, with 7 hours (plus or minus 2) being a helpful rubric.
What surprises many people is that the relationship works both ways. Anxiety can make it harder to sleep, but poor sleep can also make anxiety worse. Researchers have found that even one night of inadequate sleep can increase activity in parts of the brain associated with fear and emotional distress.
Tips
Focus on consistency. Most people think about sleep in terms of quantity, but consistency is just as important. Going to bed and waking up around the same time each day helps regulate your body’s internal clock. One thing that I always emphasize: a consistent wake time is more important than a consistent bedtime. So, if you’re struggling to make it to bed by 10:00 PM, don’t let that stop you from waking up at 7:00 AM.
Create a wind-down routine. We often expect ourselves to go from answering emails, scrolling social media, or watching television straight into sleep. The brain usually needs some transition time. Reading, stretching, listening to calming music, or taking a warm shower can help signal that it is time to rest.
Pillar 4: Mindfulness
Mindfulness has become a buzzword over the past several years, but at the core is a very simple idea: paying attention to the present moment without judging it. That sounds easy enough until you actually try it.
Many people assume mindfulness means clearing the mind of thoughts. In reality, the goal is not to stop thinking. The goal is to notice thoughts without getting swept away by them. This can be particularly helpful for anxiety and depression, which often involve getting stuck in cycles of worry, rumination, and self-criticism. For better or worse, this simple-but-not-easy set of practices leads the way in research-based strategies to manage a broad array of mental health concerns, from anxiety and depression, to mania and obsessive-compulsive disorder.
Tips
Start small. You do not need to meditate for 30 minutes a day to benefit from mindfulness. Even a few minutes of paying attention to your breathing can be helpful. Even better, you can incorporate mindfulness into everyday moments. As you’re going along with your day tomorrow, see if you can just make coffee, take a walk, or sit in traffic. It may sound silly, but focusing on one practice can make a big impact on how you move through the world.
Expect your mind to wander. If your attention drifts, that does not mean you are doing it wrong. In fact, noticing that your mind has wandered and bringing it back is the practice.
Pillar 5: Social Connection
Human beings are social creatures. Even those of us who consider ourselves introverts need meaningful connection with other people. One of the strongest predictors of mental health is not income, intelligence, or achievement—it is the quality of our relationships.
Loneliness has become increasingly common, with leading mental health advocates deeming it an epidemic of loneliness. Researchers have found that chronic social isolation can have significant effects on both physical and mental health. Luckily, supportive relationships can buffer stress, improve resilience, and help protect against depression and anxiety.
So, does this mean you need a bunch of friends to spend time with? No! Time and again, studies show that the quality of a relationships matters more than quantity of relationships you have. Having a few close, supportive relationships is often more beneficial than having a large social network filled with superficial connections.
Tips
Focus on connection, not popularity. Social media can sometimes create the impression that everyone else has dozens of close friends. In reality, most people benefit from a small number of meaningful relationships.
Take initiative. Many people wait for others to reach out first. If someone comes to mind, consider sending a text, making a call, or inviting them for coffee. Chances are they will appreciate it.
Remember that relationships require maintenance. We often treat friendships differently than we treat other important areas of life. We expect them to take care of themselves. Like physical health, strong relationships require regular attention and effort.
The Bottom Line
If there’s one thing to take away from these five pillars, it is that mental health is not built through a single intervention. Instead, it’s shaped by the small things we do every day. Moving your body, eating nourishing foods, getting enough sleep, practicing mindfulness, and maintaining meaningful relationships may seem simple, but their effects can be profound.
And, if you haven’t read this enough throughout the post, maintain flexibility: you don’t have to tackle all five pillars at once! Small, consistent changes are typically more effective than dramatic ones. Pick one area to focus on, start where you’re at, and remember that progress is almost always better than perfection.
Next Steps: If you are interested in scheduling an appointment with Dr. Murphy or getting more information about this topic, please feel to contact the Wellness Institute of MI via phone, email, text or fax! We look forward to working with you and thank you for visiting the blog site!
By Sean Murphy, PHD
Clinical Therapist, The Wellness Institute of MI
