Strength is built before the storm.
Self-mastery isn’t a backup plan — it’s your first line of defense.
GET THE BASICS RIGHT
SLEEP
Your sleep is predominantly influenced by three factors: Light, Activity, and Food. To establish your circadian rhythm, ensure exposure to sunlight (10 minutes) early in the morning, limit physical activity to the morning or afternoon, and refrain from eating food three hours before bedtime. Minimum 7hrs, anchored to one time (ex. 6am everyday).
EXERCISE
Exercise is crucial for your health, and you don't require an excessive amount. Thirty minutes, five times a week (totaling 150 minutes weekly) of moderate exercise or 75 minutes of vigorous exercise is sufficient to reap most of the physical and mental benefits. However, more exercise generally leads to greater benefits. Has been as effective as some forms of therapy for the treatment of depression.
DIET
While considerable controversy surrounds the debate over which diet surpasses the others, the consensus leans towards avoiding highly processed foods as the optimal choice. Additionally, Dr. Uma Naidoo recommends adopting a Mediterranean-patterned diet.
DRUGS
70% of all mental health cases involve both a primary diagnosis and a substance use disorder, while only 15% are mental health alone. Substance use often worsens or triggers mental health issues, making recovery more complex. For example light drinking (e.g., one glass of wine at dinner) can increase cortisol and anxiety. Therefore cutting back on your substance use is a measurable way to improve mental health.
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MEDICAL ISSUES
Physical and mental health are deeply interconnected, which is why a primary mental health diagnosis shouldn't be assumed if you are currently managing an active or major medical illness. medical treatments themselves can cause psychological side effects. Both prescribed and over-the-counter medications can impact mood, sleep, and cognition. schedule a comprehensive check-up with a primary care physician to evaluate your physical health and audit any current medications.
