Lifestyle optimization

Lifestyle impacts the risk of developing mental disorders, as well as recovery and management of mental disorders. It is well-documented that the following lifestyle factors may play a significant role in the trajectory of mental well-being:

Sleep

Almost all adults need somewhere between seven to nine hours of quality sleep every night. That means seven to nine hours of actual sleep time, not simply that many hours in bed. Kids and teenagers need more. Unfortunately, many fail to get adequate amounts of sleep (Bergland, 2019). Sleep deprivation destabilizes the brain, impairs memory function, and makes us more likely to swing between extremes of emotions. When the brain is underslept, the frontal lobe’s ability to control the centers of the brain that drive emotion, impulsivity, and reward-seeking is significantly impaired. Thus, the risk of negative mood, irrational actions and decisions, aggression, behavioral problems, and addictions is significantly increased. Sleep disruption is a symptom of most mental illnesses; but beyond being a symptom, insufficient sleep in itself may lead to mental illness (Walker, 2017). 

Exercise

Physical activity is one of the quickest ways to boost our brains. Within a few minutes of just about any activity, we may be reaping benefits. Many who exercise regularly say that the positive effects it has on the mind are as important to them as the beneficial physical effects. But there’s more to exercise than instant, desirable, short-term effects. The long-term benefits of exercise are well-proven. People who exercise report significantly fewer days of poor mental health than people who don’t exercise (Chekroud et al., 2018). Exercise releases endorphins that relieve physical and emotional pain and make you feel better. Exercise also boosts the neurotransmitter networks of serotonin, noradrenaline, and dopamine. It can actually be as potent as antidepressant medication, though that does not mean it is a substitute for medication. Exercise improves blood flow to the brain, reduces inflammation, promotes growth and healthy functioning of the nerve cells, and reduces stress (Korb & Siegel, 2015). Exercise may have preventative as well as therapeutic benefits on various mental disorders, such as depression, anxiety, and others, as well as Alzheimer’s and Parkinson’s diseases (Walsh, 2011).

Nutrition

The foods we eat and the fluids we drink become the bodies we are. For optimal functioning of the brain in a healthy body, the raw materials matter. “Diets higher in whole foods, such as vegetables, fruits, whole-grain cereals, beans and legumes, nuts and seeds, fish and olive oil, are consistently associated with a reduced risk of depression” (Jacka, 2019). On the other side, “diets higher in ‘junk’ foods, such as sugar-sweetened drinks, fried foods, pastries, doughnuts, packaged snacks, and processed and refined breads and cereals are consistently linked to a higher risk of depression” (Jacka, 2019). Similar results for anxiety and other mental disorders have been found.

Nature

Many of us live and spend most of our time in man-made urban environments with little access to nature experiences. This may contribute to mental distress, meanwhile, exposure to nature may be beneficial to mental well-being. Research “links nature experience with increased positive affect; happiness and subjective wellbeing; positive social interactions, cohesion, and engagement; a sense of meaning and purpose in life; improved manageability of life tasks; and decreases in mental distress, such as negative affect. In addition, with longitudinal studies, as well as natural and controlled experiments, nature experience has been shown to positively affect various aspects of cognitive function, memory and attention, impulse inhibition, and children’s school performance, as well as imagination and creativity” (Bratman et al., 2019).

Rest and relaxation

Many mental disorders are characterized by chronic stress. It is well-proven that strategies for rest and relaxation may be beneficial in prevention and treatment. Research indicates that “many important mental processes seem to require what we call downtime and other forms of rest during the day. Downtime replenishes the brain’s stores of attention and motivation, encourages productivity and creativity, and is essential to both achieve our highest levels of performance and simply form stable memories in everyday life. A wandering mind unsticks us in time so that we can learn from the past and plan for the future. Moments of respite may even be necessary to keep one’s moral compass in working order and maintain a sense of self” (Jabr, 2013). Daily, weekly, and annual rest through downtime and vacation should be intentionally planned and enjoyed.

Relational and spiritual support

Relationships are foundational for mental well-being. Most people sense a need for connection with others. We are social beings in need of fellowship and community. We need intimate emotional bonds in nurturing relationships. Yet, mental disorders may make it more challenging to successfully satisfy these relational needs. The patient may struggle with fears, worries, negativity, avoidance, isolation, a sense of worthlessness, misinterpretation, aggression, and even delusions. Such symptoms may interfere with the relational ability of the patient, yet the need and desire for connection may be even greater because of the suffering. 

“Social connection (or disconnection) can affect health through biological pathways such as immune function or the regulation of stress hormones. Relationship quality can affect health by influencing psychosocial factors such as mood, motivation and coping skills. Friends and family members can also influence a person’s health-related behaviors such as eating and exercise habits. Together, those pathways can have long-term outcomes for physical and psychological health” (Weir, 2018).

Beyond providing practical help, assistance, and encouragement, quality relationships may contribute to maintaining a sense of hope, meaning, purpose, and significance. Thus, they may also be foundational for maintaining spiritual well-being. It is also recognized that faith leaders often are the first point of contact when individuals and families face mental health problems or traumatic events. In times of crisis, many will turn to trusted leaders in their communities before they turn to mental health professionals. When spiritual leaders and the community respond appropriately, they become significant assets in supporting the patient (U.S. Department of Health & Human Services, 2022).