Lifestyle changes that are good for your health may work as well as counseling or drug therapy, according to Rick Nauert, PhD. Although lifestyle changes frequently entail dietary adjustments and an exercise program, spending time outdoors, self-care rituals, volunteering and a spiritual or religious practice are equally important. In order to make a healthy lifestyle change, start with small steps and gradually increase your goals as you gain confidence in your ability to change. Do not hesitate to ask a friend to join you or ask another for help if you feel in need of support.
Step 1
Examine your eating habits and develop a healthy dietary plan that is right for you. Consider your age, sex, current weight and activity level when determining your nutritional needs. Include daily servings of lean protein, vegetables and fruits, whole grains and a small amount of healthy fats -- such as olive oil -- to maintain a healthy weight, prevent disease and ensure normal body functions.
Step 2
Learn to manage your stress levels. Excessive stress affects your physical body, mental acuity and emotions, and compromises the immune system. Choose one or two relaxation techniques such as yoga, progressive muscle relaxation or guided imagery that you enjoy enough to practice daily. Make an effort to spend some time outdoors each day.
Step 3
Keep a regular sleep schedule. In addition to inhibiting mental function, people with inconsistent sleep schedules are at an increased risk for chronic disease, cancer and obesity. Most adults require a minimum of seven hours of sleep each night. Go to bed five minutes earlier each night until you wake naturally without an alarm. Allow yourself a 15 to 20 minute nap if you tire in the middle of the day.
Step 4
Allow enough time in your day to interact with your friends and family. Positive social engagement is important for your mental health and pleasant conversation and laughter naturally enhance the immune system. Look for an opportunity to volunteer your services or make it a point to offer your help to someone in need.
Step 5
Continue to be, or become a life-long learner. The process of learning contributes to your mental and emotional health, increases creativity and helps to preserve neural function. Learn to play a musical instrument or study a foreign language. Enroll in an online course or learn a new skill through an adult education program. Investigate your local college for additional learning opportunities.
Tips and Warnings
- Consider keeping a daily journal to track your progress and record your successes.
- Consult with your primary care health care provider before making major lifestyle changes.
References
- American Psychological Association: Making Lifestyle Changes That Last
- American Heart Association: Lifestyle Changes
- PsychCentral: Lifestyle Changes as Treatment for Mental Health Concerns, Depression, Anxiety
- HelpGuide.org: Depression Treatment
- University of Maryland Medical Center: Stress, The Body's Response
- The Washington Post: Scientists Finding Out What Losing Sleep Does to a Body; Rob Stein; October 2005
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