Small Daily Habits that Protect Women’s Mental Health

An estimated 31% of Americans experience anxiety at some time in their lives. On top of that, an estimated about 1 out of every 6 adults will have depression in their lifetime. 

If you are struggling with anxiety or depression, a good starting point may be to consider how your lifestyle choices may play a role in your mental health.

While changing these habits may not treat a mental health disorder completely, they may be an essential tool to help manage your symptoms.

Here are 5 Ways to Help Manage Anxiety or Depression

1. Prioritize sleep.

Sleep is interconnected with mental health. A lack of sleep can exacerbate mental health issues — and vice versa. Adults should be getting seven to nine hours of sleep each night, and that includes on the weekends. A sleep routine can help ensure you are making consistent sleep a priority. This means going to bed at the same time every night, waking up at the same time every morning and minimizing naps during the day.

Trouble falling asleep? Taking a hot shower or bath two hours before going to bed may help. The drop in your core body temperature when you get out of the warm water helps stimulate melatonin release, which is the hormone that regulates your sleep.

2. Stay active and go outside.

Daily exercise alone can help you manage anxiety and depression. This is because your body may produce more serotonin and endorphins, which can have a positive effect on your mind and your ability to manage stress. Working out may also help reduce fatigue, decrease tension and elevate your mood. Looking for a place to start? Practicing yoga has been found to help relieve stress and anxiety through controlled breathing and physical focus.
Consider scheduling in 30 minutes or more of exercise at least three to five days a week.

3. Focus on good nutrition.

Eating balanced meals throughout the day can help improve your overall well-being. Include protein, complex carbohydrates (foods like oatmeal, quinoa and whole-grain breads are great options) plus fruits and vegetables. Complex carbohydrates are synthesized by your body into serotonin, which is the calming chemical that our brains need to help mitigate depression and anxiety. Protein is also important because it helps keep you full for longer, which may help stabilize your blood sugar. 

4. Avoid or limit alcohol.

You may notice the next morning after ingesting alcohol that you feel anxious or on edge. This may be due to mild detoxification, which may make you feel jittery or anxious. Alcohol may also affect your sleep — even one drink may disrupt your natural cycle and leave you feeling restless the next day. Also, If you are taking an antidepressant, mixing alcohol may worsen your symptoms and may cause unwanted side effects. 

5. Practice meditation.

Meditation may help bring a sense of relaxation and a more tranquil mind, which may reduce stress and help calm anxiety. When you meditate, even for just a few minutes, you help clear your mind from daily stressors. This may be a key component to reducing symptoms of anxiety, depression and other medical conditions. There are many kinds of meditation from breathing techniques to walking. Whatever method you choose, it’s important to focus your attention, be free from distractions and relax your breathing.

Consider these lifestyle changes to help you cope and better manage your symptoms. And remember, if you find yourself struggling, talk to your primary care provider and consider checking out your health benefits for support. You may be surprised to learn that some insurers offer digital tools to help with mild behavioral health needs. 

For more information regarding Women’s Health, visit www.myuhc.com 

Related to: 

• Mental Health
• Women's Health