Today, I want to talk to you about something deeply personal and incredibly important: mental health. We live in a world where nearly 1 in 4 adults experiences mental illness every year, and 1 in 5 young people has gone through a major depressive episode. The pandemic only intensified this crisis, especially for young people and women, leading to a 25% increase in anxiety and depression. And yet, our access to effective mental health treatment remains limited.
That’s why I’m passionate about something called lifestyle psychiatry. It’s an emerging area in psychiatry focused on simple, non-pharmacological strategies and behavior modifications that you can use to improve your mental well-being. These are things you can start doing today — no prescription required.
Let me walk you through five key areas where lifestyle changes can make a real difference.
1. Physical exercise
Exercise is very beneficial for treating and preventing mental illness. It’s been shown to be as effective as medication for treating depression and anxiety, and it improves cognitive function in people with schizophrenia and Alzheimer’s.
What kind of exercise works best? The important thing is to get moving. Aerobic activities like walking or running have the most research behind them, but strength training, swimming, team sports — any movement helps. The official recommendation is 150 minutes of moderate-intensity exercise per week. That’s about 30 minutes, five days a week.
If that sounds like too much, don’t worry. You can break it up into “exercise snacks” — a few push-ups here, a brisk walk there. It all adds up. The key is consistency. Pick something you enjoy, find a buddy, put it on your calendar and start slow.
2. Diet and nutrition
The foods you eat has a huge impact on how you feel. The Mediterranean diet — rich in fish, nuts, fruits, vegetables, legumes and olive oil — is not only good for your heart but also your brain.
Certain nutrients play a direct role in mental health, including:
- Folic acid
- Vitamin D (get some sunshine!)
- Omega-3 fatty acids (found in fish like salmon and in avocados)
- Vitamin B12 and zinc (both shown to help with mood disorders)
- Magnesium (great for sleep and anxiety)
A good diet won’t replace therapy or medication when needed, but it’s an essential part of the foundation.
3. Mind-body and mindfulness practices
Mindfulness isn’t just a trend — it’s a clinically supported strategy for managing stress, anxiety and even chronic pain. The classic model, Mindfulness-Based Stress Reduction (MBSR), is an eight-week course. But you don’t need to take a class to get started.
Free resources are everywhere. Apps like Calm, Headspace and Waking Up offer guided meditations. YouTube has guided meditations and breathing exercises. Even five minutes a day can help. One technique I often recommend is box breathing:
- Inhale for a count of 4
- Exhale for a count of 6
- Repeat for a few cycles and notice how your body responds.
Mind-body practices also include yoga, tai chi, visualization, calming music and aromatherapy. Try different things — see what resonates with you.
4. Restorative sleep
Sleep is the foundation of brain function. It impacts memory, emotion regulation, immune function — even survival. And yet, it’s one of the first things we neglect.
To improve sleep, start with good sleep hygiene:
- Put your screens away 1–2 hours before bed.
- Use nighttime settings or dim your phone’s brightness.
- Go to bed and wake up at the same time every day.
- Keep your phone on silent or in another room at night.
- Use your bedroom only for sleep — train your brain to associate your bed with rest.
If you want to wake up at 6 a.m., count backwards 8-9 hours — you should aim to be asleep by 10 p.m., not just getting into bed.
5. Social relationships
We are wired for connection. It impacts physical and emotional health in profound ways. Loneliness has been shown to be as bad as smoking 15 cigarettes a day.
Building and maintaining relationships takes effort, but it’s worth it. Make plans and stick to them. Volunteer, join local groups, participate in community events. And when you're with people, really be with them. Put the phone away. Engage. Listen. Laugh.
Mental health isn’t just about therapy or medication — it’s also about how you live your life. These five areas — movement, nutrition, mindfulness, sleep and connection — are within your reach. Start small. Be consistent. And know that every step you take toward a healthier lifestyle is a step toward a healthier mind.
You deserve to feel well. And you’re not alone.
Learn more about behavioral health services at Northside Hospital.
