Meds and therapy are great and all, but a growing body of evidence-based science has found that the small things you do in a day—basic self-care—are also strong medicine for your mind. This is especially good to tune in to now, when the demand for therapy is growing but it’s hard to get in. See a mental-health pro if you need to, of course, but know that the five self-care strategies here—which are detailed even more fully in The Self-Healing Mind: An Essential Five-Step Practice for Overcoming Anxiety and Depression and Revitalizing Your Life—are essential for achieving mental wellness. Here’s how to get started in each.
1. Find your “religion”
I love to ask my patients, “What do you think about spirituality?” because it almost always leads to deeper discussions about connection, purpose, and the meaning of life. Often they will smile politely and say, “Oh, but I’m not religious.” Embracing your spirituality doesn’t have to be about religion (although it can). It means accepting that you have value and that your life matters. It also means acknowledging that your life is part of something bigger than yourself. That connection can offer a sense of calm and a sense of peace.
Get started: Prayer and meditation are common ways to tap into your spirituality. I also advise patients to engage in another kind of spiritual practice: selfless service. That can be as simple as walking dogs at a shelter or volunteering at a soup kitchen. Even small acts of kindness have been shown to increase optimism and feelings of being in control. Selfless service can also foster a greater sense of connection with people around you.
2. Feed your mental health
The effect of food on our minds and mood is so powerful that more and more psychiatrists are adopting a “food is medicine” motto. Nutrient-dense foods—especially fruits, vegetables, nuts, and fish—provide the building blocks to keep cells, neurotransmitters, and other molecules in the brain working optimally and possibly prevent or help manage depression and anxiety.
Get started: Make comfort foods more nutrient dense. You don’t need to give up these foods—just make them the foundation to which you add other foods. For instance, add salmon to pasta for an omega-3 fix; mix kale with a smoothie or add it to mac and cheese. And if you make one big swap, opt for salad or roasted vegetables instead of fries.
3. 4-7-8 Who do you appreciate?
When we focus on our breath, especially in moments of emotional distress, the mind and the body have no choice but to respond in a positive way. Heart rate and blood pressure drop, and the brain is flooded with calming neurotransmitters like GABA.
Get started: Try 4-7-8 breathing. Simply inhale through your nose as you silently count to 4, hold your breath for a count of 7, then exhale for 8. Repeat over the course of several minutes. The numbers are a bit arbitrary, but what’s important is that a longer exhale can help activate the parasympathetic nervous system.
4. Move your body for your mind
Movement has many benefits, including the release of endocannabinoids and BDNF, which help protect our brains from the ravages of stress. Despite numerous studies trying to identify the “right” kind of movement to improve mental health, the evidence shows that the best physical activity is one you’ll do on a regular basis.
Get started: I follow the lead of the European Psychiatric Association and recommend that patients do 150 to 300 minutes of moderate physical activity a week for mental wellness. If you’re not already near that level, don’t overhaul your regimen—just find ways to add small chunks of activity into your day. For example, stretch every morning when you get up, or do ten jumping jacks before every meeting. Make movement a nonnegotiable part of your day. Whatever way you can and want to move is the right way to do it.
5. Flex your sleep muscles
When you don’t sleep enough, the brain can’t do its housekeeping of removing cellular waste products. The resulting abundance of debris in the brain can eventually result in excess inflammation. Inflammation, as seen in study after study, exacerbates depression, anxiety, and a host of other mental-health conditions.
Get started: Very few of us can go to sleep based solely on willpower; you need to invite relaxation in. That could be through a ritual like taking a shower, reading a book, or journaling. If anxiety keeps you up, try progressive muscle relaxation. Lying in your bed, breathe in and tense a muscle group for about ten seconds. When you exhale, completely release those muscles. Take a few breaths and move on to the next muscle group. Start with your hands; move up your body and then down. Some people do three rounds—whatever it takes to help your body relax.
Excerpted with permission from The Self-Healing Mind: An Essential Five-Step Practice for Overcoming Anxiety and Depression, and Revitalizing Your Life. Copyright © 2022 by Gregory Scott Brown, M.D.
This story originally appeared in the May/June 2022 issue of Men’s Health.
