The four DO’S and DON’T’S of Depression and Anxiety!

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Are you dealing with depression? Anxiety? If you have answered yes to one or both of those questions, then it may be time to understand the impacts of the four DO’S and DON’T’S that may currently be a concern in your current lifestyle.

Let’s start with the DON’T’S! Don’t consume caffeine, nicotine, alcohol or marijuana! These substances, consisting of both stimulants and depressants, can greatly contribute to intensification or exacerbating effects of symptoms associated with depression and anxiety. How? Quite simply, stimulants will amp up anxious feelings, making you feel irritable and out of control. On the other hand, depressants do exactly as it sounds by depressing the autonomic nervous system (ANS), which in turn causes you to feel low, blue or lethargic. 

  

Now the DO’S! Do get adequate Sleep, exercise, quality food and sunlight. It is common knowledge that getting eight hours of sleep reduces anxiety. Ten to twenty minutes of light cardio or low impact exercise can help release endorphins and burn off excess energy, allowing the body to regulate anxious or depressive feelings. Eating a well-balanced diet of “live” foods rather than “processed foods” has been proven to improve homeostasis of the body. Lastly, sunlight provides vitamin D, which has been found to be a key player in regulating moods and emotions. In addition, sunlight helps to reset circadian bio rhythm in the body if our sleep routine is off or if insomnia is an issue.

In closing, it may be a good idea to sit down and see if you are doing well with the DO’S and DON’T’S of depression and anxiety! If not, then it might be the right time to make some changes to your daily routine in order to improve your current lifestyle and to take back control of your life.

By Rick Reboiro, MS, LPC, CCTP. Well Spring Counseling LLC.