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Taking Care Of Our Bodies
Staying fit and healthy is important in our journey into mental health and warding off depression.
We’ve established that CBT is a most effective way to get rid of depression so let’s continue with this theme.
Get Enough Sleep
OK, so we all know that getting enough sleep, exercise, healthy food and daylight will achieve optimal physical health.
So many times though, we neglect these things – which can lead to depression and stress.
If our night time sleep is constantly interrupted by bombarding negative thoughts then we will drag ourselves through the day on very little energy.
This will have an adverse affect our mood.
Having said that, lack of sleep is actually a symptom of depression which thus becomes a vicious cycle.
Again we need to think about what we are thinking about.
If sleep eludes us because of unhelpful over-thinking we need to recognise this is happening and challenge it.
So how can we do that?
Playing some relaxing music, getting a warm drink, even reading a book or magazine are all things we can do to distract ourselves.
Music always works for me. The next thing I know, I’m waking up.
Writing Down Our Thoughts
If the thoughts persist, in the true spirit of CBT we can write down the thoughts and see the positive instead.
For example, maybe we’re thinking of something someone said or did which upset us.
The challenge could be to ask ourselves what purpose is it serving going over it in our heads over and over.
It won’t change anything but will only destroy our own peace of mind and stop much needed rest.
We could make a decision to write down the troubling thoughts then set it aside and deal with in the morning, if we are not going to let it go altogether.
At least we give ourselves a reprieve.
Dealing With Persistent Thoughts
If the thoughts keep coming back then keep repeating, “No, it’s taken care of. I will deal with that tomorrow.”
Then instead we can concentrate on a time when someone did something we were grateful for and say something like “I can now drift off to sleep with the knowledge that so many people are so good to me”.
Switch it around.
“Do not have any anxiety about anything…”(Philippians 4:6)
Exercise Is Good For You!
Now we come to exercise. Stick with me here!
If going to the gym or following an Insanity workout is not your thing, it doesn’t have to be.
Any physical activity that gets us moving and that we enjoy will work just as well.
Playing a sport, dancing, spring cleaning and jogging are a few examples of beneficial exercise.
A popular one is simply walking. Many people have become leaner and more energetic from this one activity alone.
So we might choose to walk rather than driving or taking the bus within reason.
Park further away in the supermarket car park.
Go for a lunch time brisk walk while listening to your favourite music on earphones.
Apart from keeping our weight and energy levels in check, exercise releases serotonin in the brain, which is a chemical neuro-transmitter serving as our feel good factor.
Many anti-depressant drugs contain serotonin for this reason but exercise is the natural version.
Bring Me Sunshine!
So as we feel happier and relaxed, as well as leaner and healthier, we can also sleep better and thus eliminate another symptom of depression.
Related to exercise, at least outdoors anyway, is getting in good doses of sunlight.
Sunlight also has an effect on our serotonin levels, causing it to increase during day light when we are active.
When night falls then the hormone melatonin kicks in causing us to feel drowsy.
So if we spend days on end sitting or lying in a dark room because of depression, this messes up our internal body clock and normal hormone production.
Avoid Being SAD
Seasonal Affective Disorder (SAD) occurs in some people because the darkness and cold of winter can leave us feeling down due to lack of daylight and ensuing serotonin.
Thus the summer sunshine generally leaves us feeling cheerful and in good spirits.
So how can we get that daylight into our routine?
Naturally we need to utilise as much daytime as possible.
Apart from outdoor exercise, we can go out during the day even just for a stroll.
Maybe take in a bit of window shopping or wrap up warm and visit the park.
The idea is just to spend some time outside.
Eating Well
Added to the mix is of course diet. Most of us don’t need a lecture on how unhealthy obesity is for our bodies and may have tried many diets to lose weight.
Obesity and depression are often linked although it’s debatable which causes which.
Obese people do have higher levels of depression though.
When we think of a diet it’s usually in terms of something like a two-week programme eating only certain foods.
These all promise spectacular weight loss – which some may actually achieve.
What doesn’t work for some may work for others. However, the best thing is to think long term.
So after our jump start fruit fast, what foods will we eat when back to our normal routine to keep the weight off?
The “Good Guys” Food…
Optimal health can be achieved by generally sticking to natural whole foods i.e the usual suspects of fruit, vegetables, nuts, olive oil.
These are all high in vital vitamins and minerals that our bodies need.
Vitamin B and folate for example, which can be found naturally in vegetables are often lacking in the depressed person’s diet.
Increased Vitamin C has a better rate of success than anti-depressants in mood-enhancing.
Most fruits and some vegetables have high levels of Vitamin C.
Omega 3 foods such as nuts and flax seed, are known as “brain food” because of their links to higher cognitive function and a healthier heart.
Also don’t forget to drink plenty water.
…Versus The “Bad Guys” Food
That’s not to say that chocolate and pies don’t have a place in our diets.
As they say, a little of what you fancy does you good.
Of course, we do need to be mindful of the consequences of over indulgence and talk ourselves out of it.
Here’s a little trick.
If in spite of our best efforts we find ourselves binge eating on our favourite fatty or sugary food, there is a way to nip it in the bud.
Notice that the more you eat of it the more you want to eat?
Especially crisps…who can stop at one?
Such foods are highly addictive as they interfere with our glucose and insulin levels.
Well, try eating some protein such as some peanut butter.
This will most likely cut the craving and stop the eating spiralling out of control.
Protein Saves The Day
Protein is well known for curbing the appetite.
It’s a good idea to include protein in every meal to keep us full and prevent overeating.
A plate half filled with vegetables and the other half with protein and carbohydrates (e.g. potatoes, rice) is a sure fire way to get in a balanced meal, lose some extra pounds and stay fit, lean and healthy both mentally and physically.
We Know What To Eat
We all know what food feels best for our bodies – and our minds.
(OK so chocolate can feel good as well but remember it needs to do it for our bodies as well)!
To stop depression in its tracks it’s important to include eating well in our CBT assignment.
Sleep, Exercise, Diet
Sleep, exercise and diet are important factors in taking care of our physical and mental health.
Remember CBT incorporates the effective strategies outlined here for taking care of our bodies.
It is therefore a pivotal part of our tools to overcome depression.
“A wise man is full of strength, and a man of knowledge enhances his might.” Proverbs 24:5
