By Emily Rosenberg
At times, thinking about the journey from where you are now to where you want to be can seem overwhelming. It’s great to set goals for yourself, but how do you get there? We at Evoke Mind + Body believe therapy is a wonderful way for individuals to gain support and assistance while working towards their goals (but we may be a little biased). There are also several small changes you can make outside of therapy to improve your mental health, overall well-being, and reduce anxiety, depression, or other symptoms.
When you are feeling anxious or depressed, certain foods, behaviors, and substances can worsen your symptoms. Some may be obvious while others may be surprising because they contradict what we may want to do in the moment. Let’s take a closer look at what to avoid when we’re not feeling our best.
Here’s what you can avoid to improve your mental health:
1. Caffeine
I know, I know… this is a tough one! I’m definitely not trying to convince you to stop drinking a precious cup of coffee in the morning, but excessive caffeine intake can increase feelings of anxiety.
Basically, the more caffeine you drink, the greater the chances of increased anxiety. In order to reduce overall levels of anxiety, it can be helpful to reduce your daily intake of caffeine.
Additionally, trouble falling asleep and/or staying asleep are symptoms of both anxiety and depression, and we know the negative impact caffeine can have on our ability to sleep. To help minimize these symptoms, it is best not to consume caffeine in the evening.
2. Isolating Yourself
While you may want to close yourself off to the world when you’re feeling especially anxious or depressed, this is actually counterproductive, as it can make you feel worse. Being alone can make it difficult to stop the cycle of spiraling, unhelpful thoughts that are often associated with anxiety and depression.
Social support can be incredibly helpful, as it allows us a positive distraction and an opportunity to express our thoughts and feelings in a healthy way.
3. Sugary Foods and Drinks
Processed sugar is best to avoid when you’re experiencing anxiety or depression. Research has found a connection between increased sugar consumption and symptoms associated with anxiety and depression. It is in our best interest to reduce our consumption of sugary foods.
Foods containing natural sugar, such as fruits, are a great alternative to processed sugar. That doesn’t mean we can’t indulge once in a while, though. Everything in moderation!
4. Alcohol and Drugs
A lot of people turn to alcohol or other substances when they’re not feeling the best, but these often exacerbate symptoms of anxiety and depression. Alcohol is a depressant, so while it may make you feel better for a short time, it will ultimately make you feel worse.
If you find yourself drinking alcohol or using other substances when you’re feeling sad or anxious, try utilizing a healthy coping skill instead. It will likely work a lot better and will be healthier for you in the long run!
If you are finding it difficult to refrain from using substances to cope, let’s talk about it and see if there are supports or resources to help you find healthier alternatives.
5. Tobacco, Nicotine, and E-cigs
Fun fact — nicotine is a stimulant and can lead to more symptoms of anxiety. As mentioned above, stimulants increase our heart rate and other physiological responses that can perpetuate the cycle of anxiety.
On the flip side, withdrawal from nicotine can elevate depression symptoms, and withdrawal from nicotine begins mere minutes after your last consumption. See a pattern there? Lowering or eliminating nicotine has positive effects on your mental health, not to mention the physical improvements you will experience.
Besides, ditching nicotine is a great way to take your power back if you struggle with this type of addiction!
Avoiding the above foods, behaviors, and substances can positively impact your overall well-being. Alternatively, forging a healthy relationship with food, getting plenty of exercise, planning social interactions, and engaging in self-care activities can help to reduce anxiety, depression, and other symptoms you may be experiencing. Try making some of these small changes, and note the impact they have on the way you feel!
