Using lifestyle medicine to manage mental health - anyone up for a support thread?

[Bisgedi]

My GP and I agreed that lifestyle medicine (LM) could be right for me after a spate of panic attacks due to chronic stress over the last year (alongside anxiety with bouts of depression throughout my life). It’s been really debilitating. Can’t work and sometimes I can’t get up off the floor. But I’m convinced by the growing evidence around LM and want to ‘take’ my lifestyle medicine just as I would pharmaceutical medication.

It’s not an easy road but I want to celebrate every ‘pill’ I take - getting light early in the day, going to bed without my phone, getting into green space, etc.

I’d also be interested in sharing resources - podcasts, tips, etc.

Hop on if you’re interested!

Ive been on/off MN for 15 years but have NC for this.

Yes I will join you!!

Can I join in? I’ve been in a very bad place recently and close to losing hope. I could really do with some support.

Me too. I’m on the final part of my year long withdrawal from Effexor after 18 years on it. I’ve just read The Depression Cure which is based on lifestyle medicine. I would recommend this book as it was so easy to do the six suggested lifestyle changes and therefore I was motivated to try them. I was thinking today that this is easy in summer, easy to get light early in the day, easy to go for a walk etc so it’s a good time to start our new habits.

Sorry what's lifestyle medicine? Is it a brand name?
(Apologies for butting in. I'm asking as I'm looking for something myself....)

Sorry never mind I misread, I get it now.

It’s more lifestyle as medicine. Like exercise as medicine.

Please can I join?

Have you read the 4 Pillar Plan by Dr Rangan Chatterjee? It's very simply written and laid out like a coffee table book, so it is not too overwhelming to take in if you are feeling stressed. You can also print off a chart to keep track of your success. He also has a podcast, but I haven't really listened to that.
To me, a lot of it seemed quite obvious, but then it made even more sense about why I should just bloody do it then! I definitely feel a lot better if I go to bed on time, get out for a walk, eat well, switch off from social media. He doesn't mention alcohol, but cutting down always helps me too.

Swimming is a great one for me, too. I can almost feel my worries un-knitting themselves with each length.

I would like to join please 😊 Going outside is my number one strategy for taking care of my mental health. Motivating myself to actually do it is another issue...

Fabulous! Welcome, all!

Thanks for the recommendation @Nools24 - will have a look at The Depression Cure.

I’ll bung down some things I’ve found helpful recently:
This podcast with Rangan Chatterjee on a ‘physiology first’ approach
The amazing international stress expert Elissa Epel on living well with stressful situations that won’t be fixed by sniffing a nice candle.
Anything with neuroscientist Lisa Feldman Barrett on regulating our nervous systems.
Deb Dana on regulating the nervous system.
Low humming.
Some of Prune Harris’s energy videos like one.

Today’s medication:
I put a bag of cold veg from the freezer over my eyes/cheeks when I was in a state of distress. I had to go back and do this three times but it really helped shift my state a bit and get me out of my head.
I hoovered the slug trails and leaves off the living room floor (!) and did a short body scan.
Went for a walk in green space and chatted to my sister on the phone.
Made a smoothie as recommended by Dr Chatterjee for gut/brain health when depressed.

This is far more than I’ve managed to achieve in ages, so I don’t want to make huge unsustainable plans, but I’d like to try getting outside first thing tomorrow. (I was doing this most days until I had an operation and then a chest infection so it’s a habit I want to restart.)

How are you all doing?

I haven’t read that one, but I want to get it. I like his podcast very much. I’ve got Feel Better in 5 from the library and it does all feel obvious but I need encouragement to do it. 😆

I hadn’t realised how much the basics were helping (exercise, early light, sleep, decent food, less time online, connection) until they fell away!

I will definitely join in. My mental health has mostly been ok over the summer (always my best season), but I was horribly down during the long long winter. And of course we know it will be on its way again soon 🙁 I really want to avoid antidepressants as I take other medications already.

So I will need strategies to get me through. I particularly need to make peace with my own company, and being at home, as I don't have any regular work at the moment.

I meant to add that I do find yoga and pilates really helpful!

I use cannabis for medical reasons. If that counts then I'll join? I'm interested in alternative therapies alongside traditional medication.

Following. I find long walks really help me plus swimming too.

@Bisgedi What did you put in the green smoothie?

Hey there, if you get the chance take a look at Georgia Ede on YOuTube, or read her book, I found it very helpful to understand how brain health effects mental health.

This is what I need. I'm very good at taking care of my body religiously and neglecting my mind. Or vice versa.

Also I neglect the importance of real life social connections as I feel so overwhelmed- but if I had more connections I would feel better. Or I go out all the time but my home (and mind) are a mess.

As I am sat here with another impending stress headache...I really think balance has to be the solution, like putting a little bit in each pot every day.

Hi there! Great idea!

Avocado, walnuts, coconut oil, cacao, blueberries. Was supposed to have kale or spinach but I only had frozen, so I missed that out! I had it for lunch and it filled me up for ages. I also put some honey in it because I couldn’t quite face it! It was actually really good, though.

I am quite good at getting out in the morning, which always helps me. I find it easier to do it first thing before the day gets going.

Something I struggle more with is eating healthily. I do cook properly most of the time, but as soon as I feel stressed/anxious, I just turn to junk food. I am overweight already, but it's also the way it makes me feel like crap and sluggish that I want to do something about.

I have also been drinking more regularly. Not to get drunk, but just very often having a couple of drinks in the evening. Those are calories I don't need and it does affect my sleep. I always drink more during the holidays (even when I am not on holiday...) but I need to sort that out.

How about vitamins/supplements? Does anyone have recommendations?

@Deadliftsandplanks yes, the book is all about achieving balance in different areas of your life in relatively small ways. He does say that it's better to improve on all areas bit by bit than to become really brilliant in one area. I definitely do that, as I suspect many do. So I might go on a health kick and start exercising more, but I kind of feel that lets me off everything else. Instead, 4 pillars would prefer you to eat a few more colours of food, go for a 20 minute walk, get some sunlight, have a sleep routine etc. All achievable stuff, but you are supposed to work on each pillar. There are definitely some I find harder than others. I am not very balanced!

I have the four pillar plan, I get it out a few times each year to check in with it and motivate myself. Will definitely be using it to help me through the winter.

I'd love to join!