By: Matt Weik, BS, CSCS, CPT, CSN
Managing mental health conditions like anxiety and depression often requires a multifaceted approach that may encompass not only traditional medical interventions but also holistic strategies that address the interconnectedness of mind, body, and spirit. Being able to manage anxiety and depression isn’t something that will happen overnight – it takes time.
The good news is that incorporating lifestyle changes, dietary adjustments, and therapeutic activities can play a crucial role in enhancing overall well-being and mental health resilience.
By adopting a holistic approach to mental health to help manage anxiety and depression, you can empower yourself to take an active role in a healing journey, finding balance and harmony in your life.
In this article, we will dive deeper and explore various holistic techniques and lifestyle modifications that can help manage anxiety and depression.
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen. If you feel you are unable to handle and cope with your anxiety and/or depression, seek the help of a professional.
Holistic Techniques and Lifestyle Changes to Help Manage Anxiety and Depression
Mental health is something we cannot push to the side and think will improve on its own. Unfortunately, it doesn’t work that way. You need to actively work on improving your mental health through various holistic techniques and lifestyle changes to help manage anxiety and depression.
Below, you will find eight amazing strategies that you can start implementing to improve your mental health. Remember to stay consistent with your practice in order to build new habits and hopefully make the mental health changes you need and would like to see.
1. Dietary changes
How many times have you eaten a meal that wasn’t exactly the healthiest (high in carbohydrates and unhealthy fat), and you felt terrible, sluggish, and unmotivated to do anything? It’s quite common and happens all the time to millions of Americans every day.
The things you put in your body are what it uses to function. Rather than consuming foods that are overly processed, high in sugar, contain trans fat, and provide your body with zero nutrients it actually needs, there are certain things you need to focus on instead that can help manage anxiety and depression.
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For starters, consume more fruits and vegetables. The micronutrients found in these foods are high and can help your mind and body. Limit your caffeine intake and alcohol consumption. In fact, if you can, eliminate alcohol altogether and put more emphasis on drinking water.
Focus on consuming more whole grains, lean protein, and foods high in omega-3 fatty acids (like fish and flaxseeds) that have been shown to help improve your mood.
2. Regular exercise
When your mental health isn’t great, the last thing you probably want to do is exercise. However, that’s precisely what you need to do.
Engage in regular physical exercise like walking, jogging, lifting weights, doing yoga, Pilates, biking, swimming, etc. The CDC recommends that you strive for 150 minutes of activity each week.
Studies have found that exercise can help manage anxiety and depression. Find the type of exercise you enjoy doing and simply start doing it (or more of it). Making time to exercise regularly can help your body release endorphins, which can also boost your mood.
3. Mindfulness and meditation
Your ability to calm the mind and find inner peace to help manage anxiety and depression is important. If you can find a quiet spot in your home to simply sit and focus on your breathing and mindfulness, you can allow the power of meditation to support mental health.
This holistic technique is used by many with great success. Research has shown that there is a correlation between mindfulness and being able to help manage anxiety and depression.
You can also consider trying things such as yoga or tai chi to help with mindfulness and support mental health.
4. Limiting stressors
It seems so easy to say yet harder to do, but the reality is that if you can pinpoint what’s causing your stress, find a way to limit or eliminate it.
For instance, if the clutter in your home is causing the issue, to help manage your anxiety and depression, start cleaning up your house and reorganizing it. If you are hanging out with people who are always negative and detrimental to your mental health, remove them from your inner circle and find a new group of friends.
Also, try to set some boundaries and prioritize tasks to prevent feeling overwhelmed throughout the day.
5. Social support
We all have friends who we can lean on when we need someone to talk with. Stay connected to these friends or family members for emotional support to help manage anxiety and depression.
Simply explaining how you are feeling and what you are feeling is important, and by getting things off your chest it can be somewhat of a relief.
If you don’t have anyone that you want to speak with about what’s going on in your life and how you’re feeling, consider joining a support group or engaging in therapy to share experiences and find coping strategies to improve your mental health.
6. Nature and sunshine
One of the most underutilized holistic techniques as it relates to mental health and your ability to help manage anxiety and depression can be rooted in your ability to merely go outside. It seems so simple, right?
There’s a reason during the colder months of the year, people tend to suffer from what’s known as “seasonal depression or SAD.” Your inability to go outside and get fresh air and sunlight on your skin due to the frigid temperatures can alter your mood and mental health.
There is a massive connection between your sunlight exposure and mental health.
There are both short-term and long-term benefits of getting outside and taking in some natural vitamin D from the sun to help with depression symptoms.
Furthermore, if you were to look at the combination of outdoor exercise, sun exposure, and taking in vitamin D, the benefits for mental health are vast. So, if you want to help manage anxiety and depression, it would be a great idea to get outdoors more.
7. Holistic therapies
There are many different holistic techniques that can be utilized to help manage anxiety and depression. Consider reaching out to local holistic therapy clinics that specialize in acupuncture, massage therapy, or aromatherapy to see if they can help improve your symptoms.
Many people find these treatment methods helpful for managing stress, improving recovery (both mental and physical), and being able to help manage anxiety and depression.
8. Supplements
Sometimes, you need a little extra help to feel your best. Being able to reduce your stress and find daily inner tranquility is important. And to help with that, there’s Vitamyna’s Inner Peace formula.
Inner Peace is an amazing supplement specifically formulated to help relieve stress, allowing you to feel calmer and more resilient in your daily life. The harmonious nature of this supplement comes from powerful ingredients like Rhodiola, Ashwagandha, Vitamin B Complex, and Organic Lion’s Mane.
Find your inner peace to calm the nervous system, provide mental clarity, decrease stress, and support healthy energy levels. Give Vitamyna’s Inner Peace a try today!
*Note: Again, if you feel the above are not helping improve your mental health and how you feel, consider seeking professional help who can utilize other techniques and modalities to help you better manage anxiety and depression.
