Lockdown Mental Health

Lockdown is a challenging time for many people and social isolation can be very detrimental to mental health.  We have treatments such as counselling and medications for mood disorders but there are also lifestyle therapies that are effective. In fact, the latest guidelines issued by the NZ College of psychiatry now recommend lifestyle treatment as first line for mood disorders. But what exactly does this mean? Can lifestyle really affect our mood?

There is strong evidence to suggest that lifestyle choices can affect how we feel.  Movement is particularly important, with studies showing that those who are physically active (30 mins per day, 5 days per week of moderate exercise) have approximately 30% lower risk of depression. This is because movement produces chemicals like dopamine and endorphins which have been shown to improve mood.  Exercise is also one of the best forms of stress relief. It is important however, to choose something you love, be it gardening, or running, or dancing etc, because research shows that if you enjoy exercise, you are more likely to stick with it.

Sleep is also important for mental health.  When looking at the brain on MRI scans, the area of emotional regulation known as the amygdala, was found to be 60% more reactive in those who were sleep deprived.  I’m sure many will relate to being more irritable after a disrupted night’s sleep.   In addition, chronic stress is well known to affect mental health.  Activities like yoga, meditation and mindfulness have all been shown in research to reduce the level of stress we experience by helping us slow down our breathing and lowering the stress hormone (cortisol) levels. Consider a mindfulness course or trying an app like insight timer if you are new to this idea.

Lastly vitamin D deserves mention because low levels are associated with low mood. Vitamin D we mostly get from the sun, so enjoying time outside will boost your mood and help get you moving as well.  In winter, many of us are deficient, so it may be worth discussing supplementation with your GP.

To summarise, there are lifestyle choices you can make to help boost your mood. Increasing movement, prioritising sleep, trying some stress reducing activities and getting outside are important and a good place to start. For my next article I’ll discuss some other strategies you can use to further optimise your mental health and overall health.