Medications Are Only Part of the Treatment
Medication may bring partial relief from symptoms of depression and anxiety, however, a comprehensive plan which includes non-pharmacological interventions is essential to a person's well-being. As nurses, we recommend an overall approach to wellness which may mean habit changes and behavior modification. Often we encourage such changes before we prescribe medication because....guess what? They work! Studies indicate that after 21 days of adopting a new behavior, it then becomes habit. Once a new (and hopefully better) habit has been established, continue the practice for 3 months. This is knows as the 21/90 rule and has proven effective with habits we tend to struggle with, such as exercise, good nutrition, and adequate sleep. Too many changes at once feels overwhelming? Begin with something small, such as a daily five minute meditation practice. Listed below are eight evidence-based recommendations for improving not only symptoms of depression and anxiety but overall physical wellness:
1. Consider modifying your diet: Be sure to eat a healthy variety of foods at regular mealtimes. Limiting/reducing processed food, simple carbohydrates and sugar helps to reduce blood sugar "highs and lows" which negatively impact mood. A diet rich in healthy foods also provides us with essential vitamins and nutrients we may be lacking, which may also contribute to worsening mood.
2. Regular exercise: Incorporating exercise into your life helps with both physical and mental health. Even light exercise such as walking, stretching, or yoga does wonders for calming and anxious mind. Exercise also increases positive neurotransmitter activity, which improves mood almost instantly.
3. Mindfulness and meditation: Mindfulness is paying attention to our thoughts without judgement. Just 5-10 minutes of meditation can help us recognize our negative thoughts which are most often the source of anxiety. Moving meditation, such as yoga, helps calm the mind and relax the body.
4. Get enough sleep: Good sleep hygiene is essential for all of us. Our bodies and minds reset and repair during a good nights sleep. Without adequate sleep, we cannot face the day, especially when symptoms of anxiety and depression are at their worst.
5. Try journaling: Many people say: "I just can't shut my mind off." Writing our thoughts down can be very helpful, especially at bedtime. Jotting down thoughts, feelings, or just random brain activity can help to quiet a racing mind before sleep.
6. Stay socially connected: Humans are social beings. When people feel depressed and anxious, they tend toward isolation, which worsens the mood. Staying socially connected helps with symptoms such as loneliness and withdrawal. Meet a friend for coffee, join a community group, or just remain present with friends and family members.
7. Self-care: Everyone is talking about self-care these days but guess what? It's important! When people are depressed and anxious they tend to take it out on themselves by giving up on basic self-care, such as sleeping, eating, and hygiene. Healing needs to start with self-love through self-care. Book a massage or manicure, visit a library and pick out some books. Don't feel like leaving the house? Take a shower or bath (add some lavender Epsom salts), eat a small meal, and again, take notice of what you may need in the moment without judging yourself.
8. Gratitude: "Healing starts with gratitude." This is another important step in changing the way our brains think. When we are anxious and stressed, our brains default to the negative. Remember it takes 21 days to adopt a new habit: Challenge yourself to name 5 things you are grateful for over the next 21 days. Even if the gratitude is small, this helps us to recognize there is hope, even on the hardest days.