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Doctor’s corner Improve your mental health by getting back to basics

Portsmouth Herald (NH) - 5/29/2016

Throughout the year, we are reminded to take good care of our physical health thanks to Breast Cancer Awareness Month, Heart Health Month, Colon Health Month, and other educational promotions. However, taking care of one’s mental health is equally important. The following tips may help you maintain a sound mind in a sound body.

Eat a healthy diet

Following a diet with an emphasis on fruits, vegetables, whole grains and lean protein, as well as nuts, is not only good for your physical health, it can help you maintain better cognitive health as well. Similarly, foods high in sugar, caffeine, artificial ingredients and processed foods can affect your mental health and make you feel dull, sluggish and more inclined to negativity. Having foods high in caffeine or sugar in the evening can also wreak havoc with getting a good night’s sleep, which can also affect your mental health.

Avoid high alcohol consumption

It has been well documented that consuming large quantities of alcohol can lead to anxiety and depression. A cocktail now and then can be relaxing, but drinking heavily on a daily basis may put you at risk for mental health issues down the road.

Don’t do drugs

Drug abuse is also associated with depression, anxiety and other mental health disorders. Sometimes, the mental illness is already present and leads to the drug use, but in other cases, it is the substance abuse itself that causes problems with the brain. Nothing is worth endangering your mental health, so avoid taking drugs. If you are an addict, get help. It’s never too late to get on the path to recovery.

People who abuse substances of any kind, including alcohol, may become social outcasts, usually because of their behavior when under the influence. This creates a vicious circle as the more isolated and alone they feel, the more it feeds their need to escape by taking drugs or getting drunk.

Exercise every day

Exercise not only helps keep your body healthy, it also sends a healthy rush of “feel good” chemicals to the brain. Called endorphins, these chemicals create what’s often called the “runner’s high” but any type of exercise will achieve the same results. Exercise is a great way to burn off stress and let the mind rest. It will also help you sleep better, which is important. Next time you feel depressed, tense or upset, instead of reaching for a sugary snack or a cocktail, hit the gym or head outside.

Spend time outside

Most people enjoy being outside on a lovely day, but scientists are now finding that spending time outside provides real health benefits. Looking at greenery and flowers, watching birds, breathing in fresh air, feeling the sun on your skin, all of these sensory experiences help the body relax and rejuvenate. We also know that exposure to sunlight improves mood and can help treat seasonal depression. Try to be out in the sunlight at least a half hour every day. If this is not possible, you can purchase special bright light visors on the internet to use at your home or office.

Get a good night’s sleep

Recent studies have indicated that sleep problems can affect our mental health. In fact, some reports state that getting less than five hours of sleep per night may put you at higher risk for mental illness. Sleep is the body’s restorative time, so make getting a good night’s rest a priority. Try to encourage a regular sleep pattern by going to bed and getting up at the same time. Keep work items out of the bedroom and reduce your screen time well before bedtime — this includes TVs, phones, tablets and computers. Their screens stimulate the brain and can make it hard to unwind.

If you must look at computer or TV screens in bed, scientists have discovered that orange-tinted sunglasses screen out the wavelengths of light that keep us awake, so trying these may be worthwhile. Still, it is best to unwind from work and the stimulation of TV if you can. Having a cool, dark, quiet bedroom will also foster sleep.

Find ways to cope with stress

We can’t avoid stress — it’s part of life, but we can find ways to manage it effectively. Exercise is one way; so is taking up known stress-busters such as yoga, tai chi or meditation.

It’s also important to make time for you during the day. Try to set aside 30 minutes or so to relax, take a walk, read a book, or do whatever gives you some calm and joy.

Help others

Often, when times are tough, the best thing you can do is to help someone else. Giving to others, especially those less fortunate, makes us feel good about ourselves and takes our mind off our own troubles. Finding a worthy organization to volunteer with can help give you peace of mind.

Set goals

Setting goals gives you something to look forward to and helps you feel like you have some control over your life. Outlining the steps needed to achieve your goals gives you little boosts of confidence as you attain each one.

Build relationships

Making time for friendships is very important. Today, many people lead hectic lives and this can make it difficult to make or sustain friendships. However, it is key that we make time for friends and family. Staying connected does not require elaborate or lengthy outings. Meeting for coffee, for a walk or lunch is fine. Communicating by social media or email is not the same — it’s important to have personal contact. Hearing someone’s voice, getting a hug and seeing them face to face provides that meaningful connection that sustains us.

Communicate

When we feel stressed, troubled, worried or afraid, it’s important that we communicate our feelings with friends or family. Keeping emotions bottled up is never healthy. Neither should you assume that someone will magically figure out what’s bothering you — you need to communicate. People who care about you can offer comfort, advice and support that can help in difficult times. Often, just knowing that there is someone you can talk with can help you feel better.

Love yourself

It may sound trite, but we all need to remember that we are who we are supposed to be. We are each unique for a reason. While it is worthy to strive to be our best selves, we should not feel the need to be like someone else. We are who we are and we all bring something worthy to the table.

Dr. David Schopick is a psychiatrist in private practice in Portsmouth. He is board-certified by the American Board of Psychiatry and Neurology in adult, adolescent and child psychiatry and has been serving patients in the Greater Seacoast area and beyond for more than 25 years. For information, call 431-5411 or visit www.schopickpsychiatry.com.