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The 10-Minute Daily “Lifestyle Trigger” That Relieves Anxiety and Depression

The 10-Minute Daily “Lifestyle Trigger” That Relieves Anxiety and Depression

I have 2 questions for you…

  1. Are you anxious or depressed?
  2. Do have a spare 10-20 minutes every day?

If the answer to these 2 questions is yes, then read on! I’m going to explain an exciting and simple new take on anxiety and depression relief, and it only takes 10-20 minutes per day.

Anxiety and depression are nasty things, often making you feel like there is no hope. It can be a really tough time for anyone going through this mental anguish.

This article is not about how tough it is, but what can you do next. What is the quickest and easiest way to start relieving your symptoms independently and naturally?

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To understand why this technique (I call it a “Lifestyle Trigger”) is so effective, you must first understand what the physical problem is that causes your symptoms.

That’s right — depression and anxiety is a physical problem. Sure, the issue can start with negative thoughts and thought cycles, but the actual symptoms of anxiety and depression are caused by a physical problem in your body.

The Physical Problem: “Imbalanced Hormone Harmony”

So, what is this physical problem?

Normally, there is an optimal balance between stress hormones (cortisol and adrenalin) and feel-good neurotransmitters (chemical messengers in the brain responsible for mood and emotion) in the body. I call this balance your “Hormone Harmony,” as it helps to create serenity throughout the body.

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These nasty symptoms are created when your hormone harmony is out of balance. Stress hormones increase to a level that is unmanageable to the body. Feel-good neurotransmitters decrease and stop behaving properly. I call this an “Imbalanced Hormone Harmony.”

This is the reason traditional talking therapies are not enough when it comes to combating depression and anxiety, because the physical problem is not being fixed. I’m not putting those therapies down or saying you shouldn’t do them, but there are a few things you need to do alongside them to tackle depression and anxiety from all angles.

That’s where Lifestyle Triggers come in. They are basically small changes to certain aspects in your lifestyle that help to reverse the the damage done to your hormone harmony. The 10-20 minute daily lifestyle trigger I’m talking about is “Flexible Exercise.” This is an approach I have used to help lots of people with depression and anxiety at one of the UK’s leading mental health hospitals as the fitness coordinator.

Flexible Exercise

I’m sure you have heard exercise is good for mental health, but Flexible Exercise is something different and even more effective. Let me explain…

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The problem with using traditional exercise to relieve depression and anxiety is that it is a stress on the body. Normally, we can adapt to this stress and this adaptation increases our fitness. However, for someone with an imbalanced hormone harmony, their resting stress hormones are already elevated. This means the stress traditional exercise causes can actually overload the body and increase stress hormones further, therefore increasing your symptoms further. I call this creating a “Negative Exercise-Stress Axis” — you want to avoid this.

This is where Flexible Exercise comes in. So what’s the difference? It’s far shorter and flexible — about 10-20 minutes in length and can be timed with the negative cycle of your symptoms, therefore breaking the cycle. This is far better for rebalancing your hormone harmony.

Why?

A short burst of exercise doesn’t overload the body with stress hormones. Instead, it gives your body a chance to adapt to a much smaller amount of stress. This adaptation gradually empties the body of stress hormones, therefore reducing symptoms of depression and anxiety. I call this creating a “Positive Exercise-Stress Axis.”

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I’m not saying if you’re having a panic attack or suddenly feeling really low you need to drop down and do some press ups. What I am saying is most people tend to have a daily pattern when their symptoms are worse. For example, you might tend to feel low in the mornings or anxious and stressed after work. This is when you can get into the routine of doing your short flexible exercise workout, to break the negative cycle. If you want to learn more, check out this article on Flexible Exercise.

Don’t Ignore Your Motivational Energy

If you’re suffering from depression and anxiety and the things I have said make sense, you probably have some “motivational energy.” This is how I explain that lightbulb moment when things make sense and you know what to do to get what you want or need. The problem is that when it comes to motivation, the lightbulb doesn’t stay on for long. So, what’s important is what you do right now to help commit yourself.

Think about when you could do your 10-20 minutes of flexible exercise each day then write it in your diary.

Remember, if you are experiencing symptoms of depression or anxiety, always seek medical advice and talk to a doctor. These things are nothing to be 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

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Last Updated on February 21, 2019

How to Improve Your Memory: 7 Natural (And Highly Effective) Ways

How to Improve Your Memory: 7 Natural (And Highly Effective) Ways

How is your memory? Is your cognitive function as strong as you’d like it to be?

If not, then you’re definitely going to be interested in the memory improvement tips I’ll be sharing with you in this article.

Despite what you might think – or have been told – improving your ability to recall information is certainly possible. You just need to know the right ways to do it. (Don’t worry, as you won’t need to make any significant lifestyle changes.)

So how to improve memory? Let’s dive straight into the first of seven easy ways to improve your memory significantly.

1. Meditate

We live in a world of non-stop, 24/7 information. It’s like a waterfall that’s endlessly pouring news, data, facts and figures into our conscious minds.

Unfortunately, our brains are not designed to absorb this tremendous amount of information. It’s no wonder then, that most people struggle to remember information and recall things.

Even if you believe you have a good memory and are comfortable with multi-tasking, you’ll also be aware that there’s only so much information your brain can process at one time. And research suggests that the more information and distractions, the harder it is for you to transfer information to your long-term memory.[1]

Fortunately, meditation can help you out.

Even if you just meditate for 10 minutes per day, you’ll boost your ability to focus, which in turn, will make it easier for you to remember important facts.

If you need help in shifting into a meditative state, I recommend trying an app like Headspace – which can assist you to achieve this in a convenient and structured way.

And don’t forget, meditation doesn’t just have to be closing your eyes and sitting in a lotus position. Some people prefer to simply take a short walk in nature. This clears and calms their mind, and still provides the all-important boost to their focus.

2. Get plenty of sleep

If you’re sleep deprived or have not been sleeping well, then I’m guessing you’re not remembering well either. This is because sleep and memory are intimately connected.

If you have a busy life and regularly find yourself not getting enough sleep, then this will negatively impact your cognitive abilities – including your memory.

How much sleep should you be getting?

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Well, according to the National Sleep Foundation, you need a minimum of seven to nine hours of sleep per night. If you get this amount of sleep regularly, then within just a few days, you’ll see a tangible improvement to your ability to remember and recall things.

Now, I’ll be honest with you, maintaining a proper sleep cycle is not always easy (especially when the latest Netflix series has just been released!). But if you care about improving your short-term and long-term ability to remember things, then it’s critical that you try to get at least the recommended amount of sleep every night.

Are there ways to hack the sleep cycle?

Yes, there are.

Try these three things:

  • Have a fixed bedtime (preferably before 10pm)
  • Don’t eat too late
  • Make sure your bedroom is as dark as possible

Sleeping is a precious activity. It regenerates your body, clears your mind, and helps with the storing and retrieval of information.

However, don’t sleep just yet, as I want to tell you about another great way to increase memory…

3. Challenge your brain

When was the last time you challenged your brain?

I don’t mean challenged in the sense of overeating or undersleeping. I’m referring to stretching your mental capabilities through things like crossword puzzles, Sudoku and memory games.

To expand your memory bank, and to make your recall razor-sharp, you need to continually challenge your brain.

Feedback from Lifehack readers such as yourself, has suggested that brain training apps are a super-effective way of doing this. Used regularly, these apps can enhance your focus, attention span, problem-thinking ability and memory.

There are hundreds of these apps available (most of them for free), but I recommend starting out with one of the big three:

  • Peak (Android/iOS, free, 10 million+ downloads)
  • Lumosity (Android/iOS, free, 10 million+ downloads)
  • Elevate (Android/iOS, free, 5 million+ downloads)

If you normally spend a chunk of your week playing computer games, then instead of shooting and killing your enemies, why not let some of them live – while you put your attention into boosting your brain power!

Challenging your brain will strengthen your neural pathways and enhance your mental abilities. But don’t just take my word for it, try one of the apps above and see the positive benefits for yourself.

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4. Take more breaks

When I think back to my days as a budding entrepreneur, I distinctively remember working all the hours under the sun – and many under the moon too!

At that time, I believed that breaks were for the weak, and to become wealthy and successful, I needed to shed blood, sweat and tears.

However, I was wrong.

Taking regular breaks is the best way to keep yourself productive, creative and alive to opportunities. It’s also the best way to learn new information.

Let me explain.

Typically, when studying lots of new information, most people will spend hours reading it – in an attempt to learn and remember the content as quickly as possible. Unfortunately, they’ve overlooked something.

Namely, extended study sessions are rarely a good thing, as your ability to retain information naturally declines after a certain period of time.

It’s similar to physical exercise. You wouldn’t attempt to train vigorously for four hours in a row. Instead, you’d take regular breaks to give your lungs, heart and muscles adequate time to recover. Failing to do this will result in muscle cramps and overexertion.

It’s the same with your brain. If you overload it with information, you’ll suffer from mental fatigue.

What’s the answer?

Make sure you take regular breaks when learning new information. I recommend at least a 10-minute break every hour. (You may also want to take a look at the Pomodoro Method.)

If you don’t want to be as regimented as that, then take breaks as soon as you find yourself losing the ability to focus on the new material. Your brain will thank you – and your learning aptitude will move up a level.

5. Learn a new skill

I love this quote, as it’s 100% true – but frequently overlooked:

“Learning never exhausts the mind.” – Leonardo da Vinci

From my experience of helping to develop the careers of dozens of Lifehack employees, I can definitively say that participating in meaningful and purposeful activities stimulates the mind. It also reduces stress and enhances health and well-being.

Let me give you an example of this:

Imagine you work for a global financial institution in one of their call centers. You take over 100 calls a day – many of them complaints. When you started the job a few months back, you were excited to be in full-time employment and working for a household name.

Unfortunately, your initial enthusiasm quickly turned into frustration.

The endless complaint calls began to take their toll on you. And the supervisors irritated you too, as they were far too interested in micro-managing you – rather than letting you work in your own way.

Now, in the story above, the ending could be that you put up with a job you didn’t like, and led a dull and frustrated working life for years and years. However, an alternative ending is this: you channeled your dissatisfaction in to learning a new skill (computer coding). It took you a year or two to get up to speed, but it allowed you to successfully upgrade your career – and the ongoing learning made the call centre job much more bearable.

Clearly, learning new skills gives you impetus, focus and something to aim for. Your brain loves to learn, and you should tap into this by always seeking our new information. And when learning becomes a habit, you’ll find your ability to remember and recall things effortlessly, becomes a habit too.

6. Start working out

If you’re not already working out regularly, then here’s another reason to do so:

Exercising for 20-30 minutes three times a week will improve your long-term memory.

Regular exercise increases blood flow in your body and supplies the brain with extra oxygen and nutrients. And a well-nourished brain is a well-functioning brain!

“But I just don’t have the time?,” I hear you say.

Not a problem.

A research has shown that a daily burst of 60 seconds of high-intensity exercise, offered many of the benefits of the longer exercise routines.[2] So, if you’re short on time – now you know what to do.

Interested in getting started?

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Here are five different ways that will help you work out:

  • Join a gym
  • Join a sports team
  • Buy a bike
  • Take up hiking
  • Dance to your favorite music

7. Eat healthier foods

I’m sure you’ve heard the expression: “You are what you eat.”

This applies to your brain too.

The food that you eat helps determine your brain’s capacity to store and recall information. A poor diet (think junk food + soda!) harms not just your physical health, but your mental health too.

Fortunately, there are several foods that are especially good for your brain and your memory. These include: blueberries, celery and dark chocolate. But anything high in antioxidants will have a positive effect on your brain and memory.

Conversely, highly-processed foods and those loaded with sugar will have a negative impact on your memory. This is due to them providing insufficient nutrients for your brain – leading you to easily suffer from mental fatigue.

Want to be mentally healthy? Then eat and drink an abundance of these for brain health:

  • Turmeric – helps new brain cells grown
  • Broccoli – protects the brain against damage
  • Nuts – improves memory
  • Green tea – enhances brain performance, memory and focus[3]
  • Fish oilfish oil supplements can increase your brain power

Here’re more brain food options that improve memory!

Final thoughts

I sincerely hope these seven memory boosting ways that I’ve covered in this article will be of help to you.

You don’t need to implement them all. I suggest just trying the ones that appeal to you.

But, if you’re serious about dramatically improving your memory, then make a start right now on adopting one or more of the ways I’ve suggested. I’m confident you won’t regret it.

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Featured photo credit: Eric Ward via unsplash.com

Reference

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