Exercise for Happiness
Cultivating Self-care on a Budget
Taking care of our mental health is crucial, but professional therapy may not always be financially feasible. The good news is that there are practical and accessible ways to nurture your well-being without breaking the bank. Let's start with four things you can do for yourself.
Eat Healthily: The food we consume is vital to our mental health. Focus on incorporating whole foods, such as fruits, vegetables, whole grains, and lean proteins, into your diet. Research has shown that a balanced and nutrient-rich diet positively impacts mental well-being, promoting improved mood and overall cognitive function.
A study published in the journal "Psychosomatic Medicine" in 2018, titled "The Association Between Diet Quality, Mood, and Subjective Well-Being in Adults: A Systematic Review," found that a diet rich in fruits, vegetables, whole grains, and lean proteins was associated with better mental health outcomes.
You can find hundreds of healthy recipes online at: http://www.wecookfit.com.
Sweat It Out: Exercise for a Happier Mind Engaging in regular physical activity can be a powerful tool for managing stress and enhancing mood. Exercise releases endorphins, which are known as "feel-good" chemicals. Simple activities like walking, jogging, or dancing can significantly reduce anxiety, boost self-esteem, and promote better mental well-being.
A clinical trial published in the "Journal of Clinical Psychiatry" in 2017, titled "Exercise as a Treatment for Depression: A Meta-analysis Adjusting for Publication Bias," revealed that exercise significantly reduced symptoms of depression across a range of ages and settings.
Unplug at Night: Creating a Digital Detox Routine The constant exposure to screens, especially before bedtime, can disrupt our sleep patterns and negatively affect our mental health. Make it a habit to unplug from electronic devices at least an hour before bedtime. Instead, engage in calming activities like reading, journaling, or practicing relaxation techniques. This will help promote restful sleep and provide a much-needed break from the digital world.
The blue light emitted by electronic devices can disrupt sleep patterns, impacting mental well-being. A study published in the "Journal of Clinical Sleep Medicine" in 2017, titled "Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness," demonstrated that exposure to electronic screens before bedtime led to reduced sleep quality and daytime alertness.
Cultivate a Morning Routine: Begin your mornings with activities that promote mindfulness and self-care. This can include practicing meditation, journaling, stretching, or engaging in a light exercise routine. Taking time for yourself in the morning allows you to prioritize self-care and set a positive intention for the day ahead.
A study published in the "Journal of Happiness Studies" in 2018, titled "The Benefits of Early Morning Exercise in Older Adults: A Systematic Review," highlighted that engaging in morning physical activity was associated with improved mood, cognitive function, and overall well-being.
Then there are these three additional ways to reach out and get help from others.
Build a Support Network: Think about people who are understanding, empathetic, and supportive. These could be family members, close friends, colleagues, or even members of support groups or online communities who share similar experiences. Then, initiate conversations with those you trust about your mental health.
Consider local 12-step groups that align with the specific challenge you're facing. Examples include Alcoholics Anonymous (AA), Narcotics Anonymous (NA), or Gamblers Anonymous (GA). These groups are often free and widely available in many communities. You can get more information about meetings online at: https://www.aa.org/
Educate Yourself: Read books, articles, or blogs on mental health topics. Expanding your knowledge empowers you to better understand your struggles and discover self-help techniques that can alleviate your symptoms. We've put dozens of links to trusted health and fitness sites you can use for free at: https://www.webefit.com/links/links.html
Seek Hotlines and Helplines: Reach out to helplines and hotlines that offer immediate support. Whether you need someone to talk to, guidance during a crisis, or information on local resources, these helplines can provide invaluable assistance. The American Psychological Association has a list of crisis hotlines on their site at: https://www.apa.org/topics/crisis-hotlines
Remember, caring for your mental health is a journey unique to you. These practices can serve as a foundation for self-care and personal growth. Embrace these cost-effective strategies and empower yourself to prioritize your mental health, even when therapy is not financially feasible.
Reference Links:
The association between diet quality, dietary patterns and depression in adults: a systematic review
Shae E Quirk, Lana J Williams, Adrienne O’Neil, Julie A Pasco, Felice N Jacka, Siobhan Housden, Michael Berk, and Sharon L Brennan
BMC Psychiatry, Published online 2013 Jun 27. doi: 10.1186/1471-244X-13-175
Exercise as a treatment for depression: A meta-analysis adjusting for publication bias
Felipe B. Schuch, Davy Vancampfort, Justin Richards, Simon Rosenbaum, Philip B. Ward, Brendon Stubbs
Journal of Psychiatric Research, Published Received 21 September 2015, Revised 19 February 2016, Accepted 25 February 2016, Available online 4 March 2016, Version of Record 12 March 2016.
Exercise improves physical and psychological quality of life in people with depression: A meta-analysis including the evaluation of control group response
Felipe B. Schuch, Davy Vancampfort, Simon Rosenbaum, Justin Richards, Philip B. Ward, Brendon Stubbs
Psychiatry Research, Published Received 1 December 2015, Revised 29 February 2016, Accepted 17 April 2016, Available online 26 April 2016, Version of Record 4 May 2016.
Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness
Anne-Marie Chang, Daniel Aeschbach, Jeanne F. Duffy, and Charles A. Czeislera
Proceedings of the National Academy of Sciences of the United States of America, Published 2015 Jan 27; 112(4): 1232–1237.
Published online 2014 Dec 22. doi: 10.1073/pnas.1418490112
A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial)
Felice N. Jacka, Adrienne O’Neil, Rachelle Opie, Catherine Itsiopoulos, Sue Cotton, Mohammedreza Mohebbi, David Castle, Sarah Dash, Cathrine Mihalopoulos, Mary Lou Chatterton, Laima Brazionis, Olivia M. Dean, Allison M. Hodge, and Michael Berk
BMC Medicine, Published online 2017 Jan 30. doi: 10.1186/s12916-017-0791-y
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5/25/2023
