Resources
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Lifestyle factors and Mental Health
We are so lucky to live in this day-and-age, with such prosperity and opportunity. However, there are many challenges in our current everyday lives, coupled with a face-paced lifestyle, which impact on our well-being. Sometimes the basics of sleep, good diet, and regular exercise are compromised, and these have been shown to have direct impacts on our mental health. The following are some suggestions to improve these aspects of our lives, if they are in chaos, to help reduce the symptoms of stress, anxiety, and depression.
Sleep
We all have experienced how sluggish and grumpy we feel after a few nights of poor sleep. It is no surprise that there are clear links to having a good nights sleep and good mood. In fact, poor sleep increases the symptoms of stress and anxiety, and oversleeping often co-occurs with depressed mood. A good 7-8 hours per night is the recommended amount we need to help allow for optimum mood and functioning. If you are struggling to achieve this, then the following resources are helpful. We may also address sleep more thoroughly as part of therapy if required. 1. Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.2. Create a relaxing sleep environment: Make sure your bedroom is quiet, dark, and cool, and use comfortable bedding and pillows.3. Avoid stimulating activities before bed: Avoid using electronic devices, watching TV, or engaging in stimulating activities right before bed.4. Limit caffeine and alcohol intake: Avoid consuming caffeine and alcohol in the late afternoon and evening, as they can interfere with sleep.5. Exercise regularly: Regular exercise can help promote better sleep, but avoid exercising too close to bedtime.6. Practice relaxation techniques: Try relaxation techniques like deep breathing, meditation, or yoga before bed to help calm your mind and body.7. Limit daytime napping: Avoid taking long naps during the day, especially in the late afternoon or evening.8. Seek help for sleep disorders: If you are experiencing persistent sleep problems, seek medical advice and treatment to identify and manage any underlying sleep disorders.
Recommended resources; CCI Sleep Information Sheets
Diet
It might surprise you to learn that what we eat can have a large impact on our mental health. In fact, recent scientific studies have made some fascinating discoveries in this area and has found that our gut acts like a ‘second brain’, with a healthy gut producing many of the chemicals that are found in our brains that help with things like good mood. The general recommendations are;
Reduce your intake of: Refined sugars Refined flour (white flour) Caffeine (no more than a few coffees a day) Alcohol (no more than 2 standard drinks a day, and have at least three alcohol free days each week)
Include in your regular diet: Fruit and Veggies (especially greens), Wholegrains Nuts and Legumes Lean meats and Fish Small amounts of dairy And always drink lots of water.
Recommended resources; https://foodandmoodcentre.com.au/ Book: The Brain Changer – Dr Felice Jacka
Exercise
We often hear about the importance of exercise for our physical health, however, it is also the most powerful tool you have to improve the functioning of your brain, and to foster good mood. Regular exercise reduces depressive symptoms, stress and anxiety, and helps to foster a sense of resilience. It might also be interesting for you to know that the best way to help our kids learn at school is to make sure they are getting regular exercise.
The general recommendation is to exercise at least 30 minutes per day, 5 out of 7 days. This might include a brisk walk or jog, a few laps in the pool, or perhaps a bike ride. Sometimes the best thing to do is to incorporate exercise in your daily routine, like going for a walk first thing in the morning. The main thing is that it is that it get’s your heart rate up to about 130 beats per minute, in other words, to the point where it is hard to hold a conversation and you feel a little ‘puffed’ at the end.
Recommended resources; Beyond Blue - Keeping Active Book: Move the Body, Heal the Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and Sleep - Jennifer Heisz
Mindfulness Meditation
Mindfulness Meditation is not a trendy fad. Modern research has shown strong support for the mental health benefits of this practice, which in fact has it’s roots in more ancient Buddhist philosophy. In essence, Mindfulness is the act of paying attention to the present moment, without judgement, giving our full awareness to our passing inner and outer experience. It can be practiced in different variations of meditations, or in more simple ways as we go about our day-to-life. In many ways, it is more than just something we practice, but can be considered as an approach to life. We may focus on this as a part of our therapy together, or it may be something that I recommend that you pursue in your own time as a way of reducing stress and improving your mental health.
Recommended resources; Smiling Mind App Book: Full Catastrophe Living – Jon Kabat Zinn Smiling Mind App – Android or Apple
Relationships
Our interpersonal life can be the source of some of our greatest joys in life. In fact, evidence suggests that long-term intimate relationships ward of depression, and aid our longevity and well-being. However, there are some periods in life that our relationships can be strained and difficult and contribute to feelings of depression. In most cases, these might be assisted by individual counselling, such as IPT as mentioned above. When more focused and thorough assistance is needed, we might seek out relationship counselling. This might be for our marriages or life-partnerships, but also for our relationships with our children by seeking parenting support.
Further, social connections are vital. Our mates, work colleagues, and community, are all important factors in our well-being, and living long and happy lives. Yet, often in modern life we feel isolated and lonely. Improving our social connectedness is sometimes an important area of focus in therapy for depression. Below are some resources to consider if further help in these areas are needed;
Marriage or Partnerships
Recommended resources; https://www.gottman.com/couples/ Seven Principles that Make Marriage Work – John Gottman or What Makes Love Last – John Gottman (written more for a male audience) The Gottman Institute -
Parenting
Triple P – Positive Parenting Program Books: Talk Less, Listen More and Engaging Adolescence by Michael HawtonFamily Man: Parenting that Works (aimed at Dads)
Social Connection
Recommended resources; https://www.ted.com/talks/johann_hari_this_could_be_why_you_re_depressed_or_anxious Book: Lost Connections – Johann Hari View TED talk
We are so lucky to live in this day-and-age, with such prosperity and opportunity. However, there are many challenges in our current everyday lives, coupled with a face-paced lifestyle, which impact on our well-being. Sometimes the basics of sleep, good diet, and regular exercise are compromised, and these have been shown to have direct impacts on our mental health. The following are some suggestions to improve these aspects of our lives, if they are in chaos, to help reduce the symptoms of stress, anxiety, and depression.
Sleep
We all have experienced how sluggish and grumpy we feel after a few nights of poor sleep. It is no surprise that there are clear links to having a good nights sleep and good mood. In fact, poor sleep increases the symptoms of stress and anxiety, and oversleeping often co-occurs with depressed mood. A good 7-8 hours per night is the recommended amount we need to help allow for optimum mood and functioning. If you are struggling to achieve this, then the following resources are helpful. We may also address sleep more thoroughly as part of therapy if required. 1. Stick to a consistent sleep schedule: Try to go to bed and wake up at the same time every day, even on weekends.2. Create a relaxing sleep environment: Make sure your bedroom is quiet, dark, and cool, and use comfortable bedding and pillows.3. Avoid stimulating activities before bed: Avoid using electronic devices, watching TV, or engaging in stimulating activities right before bed.4. Limit caffeine and alcohol intake: Avoid consuming caffeine and alcohol in the late afternoon and evening, as they can interfere with sleep.5. Exercise regularly: Regular exercise can help promote better sleep, but avoid exercising too close to bedtime.6. Practice relaxation techniques: Try relaxation techniques like deep breathing, meditation, or yoga before bed to help calm your mind and body.7. Limit daytime napping: Avoid taking long naps during the day, especially in the late afternoon or evening.8. Seek help for sleep disorders: If you are experiencing persistent sleep problems, seek medical advice and treatment to identify and manage any underlying sleep disorders.
Recommended resources; CCI Sleep Information Sheets
Diet
It might surprise you to learn that what we eat can have a large impact on our mental health. In fact, recent scientific studies have made some fascinating discoveries in this area and has found that our gut acts like a ‘second brain’, with a healthy gut producing many of the chemicals that are found in our brains that help with things like good mood. The general recommendations are;
Reduce your intake of: Refined sugars Refined flour (white flour) Caffeine (no more than a few coffees a day) Alcohol (no more than 2 standard drinks a day, and have at least three alcohol free days each week)
Include in your regular diet: Fruit and Veggies (especially greens), Wholegrains Nuts and Legumes Lean meats and Fish Small amounts of dairy And always drink lots of water.
Recommended resources; https://foodandmoodcentre.com.au/ Book: The Brain Changer – Dr Felice Jacka
Exercise
We often hear about the importance of exercise for our physical health, however, it is also the most powerful tool you have to improve the functioning of your brain, and to foster good mood. Regular exercise reduces depressive symptoms, stress and anxiety, and helps to foster a sense of resilience. It might also be interesting for you to know that the best way to help our kids learn at school is to make sure they are getting regular exercise.
The general recommendation is to exercise at least 30 minutes per day, 5 out of 7 days. This might include a brisk walk or jog, a few laps in the pool, or perhaps a bike ride. Sometimes the best thing to do is to incorporate exercise in your daily routine, like going for a walk first thing in the morning. The main thing is that it is that it get’s your heart rate up to about 130 beats per minute, in other words, to the point where it is hard to hold a conversation and you feel a little ‘puffed’ at the end.
Recommended resources; Beyond Blue - Keeping Active Book: Move the Body, Heal the Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and Sleep - Jennifer Heisz
Mindfulness Meditation
Mindfulness Meditation is not a trendy fad. Modern research has shown strong support for the mental health benefits of this practice, which in fact has it’s roots in more ancient Buddhist philosophy. In essence, Mindfulness is the act of paying attention to the present moment, without judgement, giving our full awareness to our passing inner and outer experience. It can be practiced in different variations of meditations, or in more simple ways as we go about our day-to-life. In many ways, it is more than just something we practice, but can be considered as an approach to life. We may focus on this as a part of our therapy together, or it may be something that I recommend that you pursue in your own time as a way of reducing stress and improving your mental health.
Recommended resources; Smiling Mind App Book: Full Catastrophe Living – Jon Kabat Zinn Smiling Mind App – Android or Apple
Relationships
Our interpersonal life can be the source of some of our greatest joys in life. In fact, evidence suggests that long-term intimate relationships ward of depression, and aid our longevity and well-being. However, there are some periods in life that our relationships can be strained and difficult and contribute to feelings of depression. In most cases, these might be assisted by individual counselling, such as IPT as mentioned above. When more focused and thorough assistance is needed, we might seek out relationship counselling. This might be for our marriages or life-partnerships, but also for our relationships with our children by seeking parenting support.
Further, social connections are vital. Our mates, work colleagues, and community, are all important factors in our well-being, and living long and happy lives. Yet, often in modern life we feel isolated and lonely. Improving our social connectedness is sometimes an important area of focus in therapy for depression. Below are some resources to consider if further help in these areas are needed;
Marriage or Partnerships
Recommended resources; https://www.gottman.com/couples/ Seven Principles that Make Marriage Work – John Gottman or What Makes Love Last – John Gottman (written more for a male audience) The Gottman Institute -
Parenting
Triple P – Positive Parenting Program Books: Talk Less, Listen More and Engaging Adolescence by Michael HawtonFamily Man: Parenting that Works (aimed at Dads)
Social Connection
Recommended resources; https://www.ted.com/talks/johann_hari_this_could_be_why_you_re_depressed_or_anxious Book: Lost Connections – Johann Hari View TED talk
Free Online ACT Course
ACTivate Your Life!
Superb FREE online ACT self-help from Wales - four videos each lasting around 40 minutes.
https://phw.nhs.wales/services-and-teams/activate-your-life/
This free course is designed to help you improve your mental health and wellbeing. Feeling worried or anxious can have a big impact on your health and for some people life can be particularly difficult. The course can help you to take greater control of your actions, so that day-to-day life becomes less distressing and more enjoyable. You will learn practical and effective ways of dealing with thoughts and feelings that may be causing distress.
The course has been developed for you by Dr Neil Frude and will help you find out what is really important to you and give you the skills to be able to live your life with more confidence and a greater sense of purpose.
There are four videos each lasting around 40 minutes. You can pause at any time and come back to them if you need to take a break.
We recommend having a few days between each video so that you can practice the learning. For each of the videos there is a guide you can download, print or take notes on, and also some audio exercises that you can listen to.
Superb FREE online ACT self-help from Wales - four videos each lasting around 40 minutes.
https://phw.nhs.wales/services-and-teams/activate-your-life/
This free course is designed to help you improve your mental health and wellbeing. Feeling worried or anxious can have a big impact on your health and for some people life can be particularly difficult. The course can help you to take greater control of your actions, so that day-to-day life becomes less distressing and more enjoyable. You will learn practical and effective ways of dealing with thoughts and feelings that may be causing distress.
The course has been developed for you by Dr Neil Frude and will help you find out what is really important to you and give you the skills to be able to live your life with more confidence and a greater sense of purpose.
There are four videos each lasting around 40 minutes. You can pause at any time and come back to them if you need to take a break.
We recommend having a few days between each video so that you can practice the learning. For each of the videos there is a guide you can download, print or take notes on, and also some audio exercises that you can listen to.
Helpful information on Anti-Depressant Medications
Dr Mark Horowitz is the world's foremost expert on "antidepressant" physiological dependence and withdrawal problems. The animated lecture linked is absolutely critical to informed consent, and understanding the problems these drugs are causing in our society. Dr. Mark Horowitz, MBBS PhD is a training psychiatrist and Clinical Research Fellow in Psychiatry North East London NHS Foundation Trust (NELFT) and an Honorary Clinical Research Fellow at UCL. He runs the Psychotropic drug Deprescribing Clinic in North East London NHS Foundation Trust. Mark completed a PhD in the neurobiology of depression and the action of antidepressants at the Institute of Psychiatry, Psychology and Neuroscience at King’s College London. Dr. Horowitz is an Associate Editor of the journal Therapeutic Advances in Psychopharmacology. He co-authored the recent Royal College of Psychiatry guidance on ‘Stopping Antidepressants’, and his work has informed the recent NICE guidelines on safe tapering of psychiatric medications. He has written several papers about safe approaches to tapering psychiatric medications including publications in The Lancet Psychiatry, JAMA Psychiatry and Schizophrenia Bulletin. Dr. Horowitz has an interest in rational psychopharmacology, the way in which psychiatric drugs are often mis-represented to the public and safely deprescribing these drugs.
The Myth of Low-Serotonin & Antidepressants - Dr. Mark Horowitz https://www.youtube.com/watch?v=j5cT-2BLWk0&t=4s
Antidepressant Withdrawal Syndrome & its Management, Stevie Lewis & Dr Mark Horowitzhttps://www.youtube.com/watch?v=PSjYH044-2Q
To learn more about Dr. Mark Horowitz's work visit: https://markhorowitz.org/
To learn more about Dr. Joanna Moncrieff's work visit: https://joannamoncrieff.com/
To learn more about coming off antidepressants safely visit: https://www.outro.com/
Link to study https://www.nature.com/articles/s4138...
The Myth of Low-Serotonin & Antidepressants - Dr. Mark Horowitz https://www.youtube.com/watch?v=j5cT-2BLWk0&t=4s
Antidepressant Withdrawal Syndrome & its Management, Stevie Lewis & Dr Mark Horowitzhttps://www.youtube.com/watch?v=PSjYH044-2Q
To learn more about Dr. Mark Horowitz's work visit: https://markhorowitz.org/
To learn more about Dr. Joanna Moncrieff's work visit: https://joannamoncrieff.com/
To learn more about coming off antidepressants safely visit: https://www.outro.com/
Link to study https://www.nature.com/articles/s4138...
Crisis Support Information
If you feel like you or someone you care about is struggling, and perhaps may be feeling at risk or in crisis, it’s important to act. If there is an immediate danger, call 000. Otherwise the following emergency support services are recommended;
TELEPHONE SUPPORT
Emergency: 000 Lifeline: 13 11 14 Kids Helpline: 1800 55 1800 Relationships Australia: 1300 364 277 Parent Line: 1300 30 1300 MensLine: 1300 78 99 78
TELEPHONE SUPPORT
Emergency: 000 Lifeline: 13 11 14 Kids Helpline: 1800 55 1800 Relationships Australia: 1300 364 277 Parent Line: 1300 30 1300 MensLine: 1300 78 99 78
Useful Organisations
Beyond Blue
Black Dog Institute
Headspace
Australian Psychological SocietyAustralian Men’s Health ForumMenLine Australia
The Fathering Project
Black Dog Institute
Headspace
Australian Psychological SocietyAustralian Men’s Health ForumMenLine Australia
The Fathering Project
Great Apps
Headspace
Smiling Mind
Calm
Smiling Mind
Calm