Advertising
Advertising

3 Lifestyle Triggers that Relieve Depression and Anxiety

3 Lifestyle Triggers that Relieve Depression and Anxiety

Depression and anxiety are a big problem for a lot of people. It feels like this problem becomes a part of who you are.

It doesn’t have to be that way.

I have seen people transform from being crippled by depression and anxiety, to a point where they get that feeling of serenity back in their lives. The dark cloud of depression begins to fade and the heavy weight of anxiety gets lighter. They used the 3 ‘lifestyle triggers’ to achieve this state.

The beauty of these particular lifestyle triggers is their simplicity. No side effects. Not emotionally draining. This makes it so easy to stay committed and consistent towards them.

So you probably have one big question right now…

Advertising

What Is A ‘Lifestyle Trigger’?…

First, you need to understand what is actually going on with your body when you’re feeling depressed and anxious. Once you can understand the physical problem, you just need to know how to reverse it.

First, some science…

I want you to imagine you have 2 buckets in your body (ok, maybe not too science-y). One bucket is for stress hormones (cortisol and adrenaline), the other is for feel-good neurotransmitters (these are messengers in the brain responsible for mood). Normally, there is a good balance between these two buckets and they complement each other, helping the body create a state of serenity. I call this balance your ‘Hormone Harmony’, remember this, it’s important for later.

When you’re depressed and anxious, the stress hormone bucket fills to level where it is unmanageable to the body. The feel-good neurotransmitter bucket empties to a level where they don’t work or receive correctly anymore. These imbalances your hormone harmony, therefore ending the serenity and creating all the nasty symptoms of depression and anxiety.

That’s why sometimes you might feel like you have no rational reason for feeling depressed or anxious, but you still feel like crap. You can’t just ‘Snap out of it’. You can’t just click your figures and fix a broken hormone harmony. So don’t be hard on yourself about it.

Advertising

You need to reverse the damage done to your hormone harmony, therefore reducing your symptoms. The answer to this is something I call ‘Lifestyle Triggers’. This is a principle I have developed, working as the fitness coordinator at one of the UK’s leading mental health hospitals. The great thing is, they help improve general mental health (memory, energy, mood) as well as reducing symptoms of depression and anxiety.

Basically, these are slight unique changes and factors in your lifestyle, you could look at them as small steps that reverse the damage to your hormone harmony. This is why they can give you quicker relief from symptoms of depression and anxiety compared with traditional psychotherapy. This is because they are fixing the physical root cause of the symptoms… your hormone harmony. I’m not for one moment suggesting you shouldn’t undergo psychotherapy, just pointing out that you’ll need an approach from both angles.

So, the 3 lifestyle triggers I’m going to share with you…

1. Create A Positive ‘Exercise-Stress Axis’

The exercise-stress axis is a principle I created and work by, which allows me to use exercise to relieve depression and anxiety. Let me explain… All exercise is a stress on the body. Your body can either adapt to this stress, thereby lowering your stress hormones at rest, or it can overload the body and actually increase stress hormones at rest. I call this balance your exercise-stress axis. The idea is to create a positive one so that over time your stress hormones reduce right down and improve your hormone harmony.

With me so far? Good, let’s keep going…

Advertising

The key is to not use traditional exercise, instead use something I call ‘flexible exercise’. This is different from  traditional exercise as it’s far shorter, 10/20/30 minutes long. These short timely bursts of exercise give the body a chance to adapt to the stress of exercise, therefore emptying the body of stress hormones giving you an improved hormone harmony and relieving symptoms.

2. Avoid ‘Negative Trigger Foods’

The food we eat is constantly affecting our hormones, neurotransmitters and nervous system. I call these 3 systems your power 3 as they can all rebalance your hormone harmony when they are functioning correctly. I call this constant dynamic between the food you eat and the power 3 the ‘Food-Mood Constant’. The idea is to create a positive food-mood constant, therefore relieving symptoms through a better functioning power 3. So a simple way to get started with this is one crucial ‘lifestyle trigger’… Avoid ‘Negative Trigger Foods’, these are all the foods that inhibit the power 3 and trigger a negative response to your hormone harmony. Some of these foods are well known…

Big portions of simple carbohydrates and sugar- will create peaks and lows in blood sugar. This forces the body to increase stress hormones (adrenalin and cortisol) to try and rebalance it.

Over processed foods- will put pressure on the power 3 and stop them functioning properly. Unfortunately, there’s a lot of these negative trigger foods, some are hidden by clever marketing.

3. Have A Daily ‘Motivational Prompt’

The final lifestyle trigger brings it all together and just helps to ensure consistency and compliance to the first two. Simply create a ‘motivational prompt’ and write it down each day. This is something that instantly triggers motivation for the person that day.

Advertising

This is usually a desired outcome of the first two lifestyle triggers like; improve my energy, feel less tired and fatigued, feel less stressed, reduce my anxiety. When motivation is feeling low and you feel like you might not bother doing your 10 minutes flexible exercise workout or you are going to binge on some negative trigger foods, look at the prompt and remind yourself why you are using the lifestyle triggers.

The Beauty Of Lifestyle Triggers…

The beauty of lifestyle triggers is that you are in control of them. Unlike therapy or medication where you may feel dependent on a therapist or pill, you get a real sense self-control which is really empowering and very important to someone depressed or anxious.

This means you are in control of the depression or anxiety, not the other way around. As I have already said, I’m not suggesting you shouldn’t do therapy or take medication, but you should be using things like lifestyle triggers along with them.

Remember, if you are experiencing symptoms of depression or anxiety, always seek medical advice and talk to a doctor. These things are nothing to ashamed of. If you found this useful please like and share, as it might help someone else going through the same thing. We can beat depression and anxiety together.

More by this author

Ben Jones

Fitness Coordinator

We Feel Empty Because Our Bodies Aren’t Evolved to Cope With the Current Lifestyle How Not to Let Negative Thoughts Trump the Positive Vibes The 20-Minute Morning Routine That Relieves Anxiety The 10-Minute Daily “Lifestyle Trigger” That Relieves Anxiety and Depression 2 Major Flaws in Your Diet That Cause Stress and Anxiety

Trending in Brain

1 Science Says Silence Is Much More Important To Our Brains Than We Think 2 How to Improve Your Memory: 7 Natural (And Highly Effective) Ways 3 What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It) 4 How to Improve Your Brain Memory Naturally: Foods to Eat And Skip 5 15 Ways Meditation Benefits Your Brain Power and Your Mood

Read Next

Advertising
Advertising
Advertising

Last Updated on June 6, 2019

Science Says Silence Is Much More Important To Our Brains Than We Think

Science Says Silence Is Much More Important To Our Brains Than We Think

In 2011, the Finnish Tourist Board ran a campaign that used silence as a marketing ‘product’. They sought to entice people to visit Finland and experience the beauty of this silent land. They released a series of photographs of single figures in the nature and used the slogan “Silence, Please”. A tag line was added by Simon Anholt, an international country branding consultant, “No talking, but action.”

Eva Kiviranta the manager of the social media for VisitFinland.com said: “We decided, instead of saying that it’s really empty and really quiet and nobody is talking about anything here, let’s embrace it and make it a good thing”.

Finland may be on to something very big. You could be seeing the very beginnings of using silence as a selling point as silence may be becoming more and more attractive. As the world around becomes increasingly loud and cluttered you may find yourself seeking out the reprieve that silent places and silence have to offer. This may be a wise move as studies are showing that silence is much more important to your brains than you might think.

Regenerated brain cells may be just a matter of silence.

c021f7eaf726bd5dbe1d0771e21e9a8e

     A 2013 study on mice published in the journal Brain, Structure and Function used differed types of noise and silence and monitored the effect the sound and silence had on the brains of the mice.[1] The silence was intended to be the control in the study but what they found was surprising. The scientists discovered that when the mice were exposed to two hours of silence per day they developed new cells in the hippocampus. The hippocampus is a region of the brain associated with memory, emotion and learning.

    Advertising

    The growth of new cells in the brain does not necessarily translate to tangible health benefits. However, in this instance, researcher Imke Kirste says that the cells appeared to become functioning neurons.

    “We saw that silence is really helping the new generated cells to differentiate into neurons, and integrate into the system.”

    In this sense silence can quite literally grow your brain.

    The brain is actively internalizing and evaluating information during silence

    066f12d4b43c32a9a66c692b52826153

      A 2001 study defined a “default mode” of brain function that showed that even when the brain was “resting” it was perpetually active internalizing and evaluating information.

      Advertising

      Follow-up research found that the default mode is also used during the process of self-reflection. In 2013, in Frontiers in Human Neuroscience, Joseph Moran et al. wrote, the brain’s default mode network “is observed most closely during the psychological task of reflecting on one’s personalities and characteristics (self-reflection), rather than during self-recognition, thinking of the self-concept, or thinking about self-esteem, for example.

      “When the brain rests it is able to integrate internal and external information into “a conscious workspace,” said Moran and colleagues.

      When you are not distracted by noise or goal-orientated tasks, there appears to be a quiet time that allows your conscious workspace to process things. During these periods of silence, your brain has the freedom it needs to discover its place in your internal and external world.

      The default mode helps you think about profound things in an imaginative way.

      As Herman Melville once wrote,[2]

      Advertising

      “All profound things and emotions of things are preceded and attended by silence.”

      Silence relieves stress and tension.

      da47b0582836795829a5b6b716a314f1

        It has been found that noise can have a pronounced physical effect on our brains resulting in elevated levels of stress hormones. The sound waves reach the brain as electrical signals via the ear. The body reacts to these signals even if it is sleeping. It is thought that the amygdalae (located in the temporal lobes of the brain) which is associated with memory formation and emotion is activated and this causes a release of stress hormones. If you live in a consistently noisy environment that you are likely to experience chronically elevated levels of stress hormones.

        A study that was published in 2002 in Psychological Science (Vol. 13, No. 9) examined the effects that the relocation of Munich’s airport had on children’s health and cognition. Gary W. Evans, a professor of human ecology at Cornell University notes that children who are exposed to noise develop a stress response that causes them to ignore the noise. What is of interest is that these children not only ignored harmful stimuli they also ignored stimuli that they should be paying attention to such as speech. 

        “This study is among the strongest, probably the most definitive proof that noise – even at levels that do not produce any hearing damage – causes stress and is harmful to humans,” Evans says.[3]

        Silence seems to have the opposite effect of the brain to noise. While noise may cause stress and tension silence releases tension in the brain and body. A study published in the journal Heart discovered that two minutes of silence can prove to be even more relaxing than listening to “relaxing” music. They based these findings of changes they noticed in blood pressure and blood circulation in the brain.[4]

        Silence replenishes our cognitive resources.

        049da49ea55fb677185adba10795f01f

          The effect that noise pollution can have on cognitive task performance has been extensively studied. It has been found that noise harms task performance at work and school. It can also be the cause of decreased motivation and an increase in error making.  The cognitive functions most strongly affected by noise are reading attention, memory and problem solving.

          Studies have also concluded that children exposed to households or classrooms near airplane flight paths, railways or highways have lower reading scores and are slower in their development of cognitive and language skills.

          But it is not all bad news. It is possible for the brain to restore its finite cognitive resources. According to the attention restoration theory when you are in an environment with lower levels of sensory input the brain can ‘recover’ some of its cognitive abilities. In silence the brain is able to let down its sensory guard and restore some of what has been ‘lost’ through excess noise.[5]

          Advertising

          Summation

          Traveling to Finland may just well be on your list of things to do. There you may find the silence you need to help your brain. Or, if Finland is a bit out of reach for now, you could simply take a quiet walk in a peaceful place in your neighborhood. This might prove to do you and your brain a world of good.

          Featured photo credit: Angelina Litvin via unsplash.com

          Reference

          Read Next