What is a Routine?

A routine is “a mode of behavior acquired through repeated experiences, readily reproduced in similar situations, and a way of feeling and thinking that prepares for those actions”. In other words, it’s the capability to work on a particular action persistently without strain.

Why Are We Resistant to Routine Changes?

If we’ve never played soccer before, there are many obstacles to overcome before it becomes a part of our routine. We need to first learn the skills, prepare equipment, and find an appropriate playfield. It’s difficult to make a habit of something that requires a certain set of conditions like this.

There are several other factors that make daily routines and habits difficult to stick to.

• Lack of enjoyment
• Having trouble concentrating and getting distracted
• Lack of motivation to continue because there’s no goal or end in sight
• Feeling as if there’s little return for the time and effort you put in

Once any of the above points are felt, most people struggle to continue with their new routine, resulting in failure.

Mental Health Benefits of A Routine Walk

Walking is a great way to get started without the need for equipment or space. It’s an activity that anyone can get into, at any time. The following are the benefits of making daily walks a part of your life.

1. A Change of Pace

Daily walks can serve as a change of pace in your day. According to one study, members of all ages and genders recognize exercise as being fun, helpful in relieving mental stress, and increasing concentration. Try to enjoy the scenery of the walk and avoid looking at your phone during walks. It could lead to new discoveries in your own neighborhood and bring mental clarity to some thoughts.

2. Making Friends

A walk can be a great opportunity to create connections with others. Once daily walks become a habit, you might find people who appear around your route at a similar time. You may end up forming friendships and more acquaintances by saying “hi” along the way. This will raise our spirits and sense of community, creating a positive effect on our mental health.

3. Getting in Shape

Routine walks create confidence. Walking is a form of exercise; inevitably, regular walks will help us get in better shape. As society becomes more convenient giving us fewer excuses to leave the house, it’s much easier to gain weight. This can lead to stress and a decrease in self-confidence. Regular walks can help burn calories, form healthier muscles, and boost self-confidence, all aiding to better health.

How to Make Walking a Habit

Even after we understand the positive benefits, it’s still a challenge to create healthy habits. This is especially true for people who do not already exercise on a regular basis. Here are some tips on how to make walking a habit.

1. Never Push Too Hard

Try to find a “purpose”, but don’t set too many strict “goals.” To form any routine habit, it is important to hold a purpose. The purpose will determine the walking course, speed, and method of walking. A person who wants to experience joy through new discoveries within their neighborhood and interacting with people would have a different kind of walk from someone who wants to get in shape and work on self-confidence.

Be mindful not to set goals that are too specific. For example, committing to goals like setting how many “hours/miles every day” can actually be counterproductive. High goals set from the beginning can lead to high pressure, stress, and failure to form a habit. Start small in setting specific goals. For instance, a goal like, “I will enjoy my walk every day,” is a great simple place to start.

2. Have a Walking Buddy

The best way to make walking a habit is to work on it with a friend. One of the appeals of walking is that we can start on our own right away. However, for some people, walking alone is not enjoyable enough to form a habit.

Try forming a group of friends to walk with or find a walking buddy. When we have someone walk together with us, it becomes a more social habit that’s easier to adapt without a struggle. Additionally, communicating with others while exercising brightens our mood and will excite us towards the next walking session!

Regular Walks for a Healthy Mind

If you are in a mental rut, regular walks are excellent in turning your mental health around. Adaptation of the habit may not be immediate and challenging if we don’t exercise regularly. The key is to have a solid purpose and to work with buddies to make it an enjoyable habit.

Go for a walk today and see if you can make it part of a self-care routine!

Looking to improve your mental health? Try the SELF MIND app for a FREE trial!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:
Izumi, T. (2001). Application of Behavior Analysis to Lifestyle Improvement: A Study on Habit Formation of Walking Exercise. The Bulletin of the Graduate School of Social and Cultural Studies Nihon University (2), 212-221.

Miyamoto, M. (2016). Mental Health and Life Habits: Lifestyle-Related Diseases as a Mental Dysfunction. Journal of the Japan Academy for Health Behavioral Science, 31(1), 13-21.

Ohara, S., & Matsushita, T. (2015). Research on Habituation and Continuation of Exercise and Sports. Bulletin of Aichi Institute of Technology (50), 58-70.

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Pandemic Depression Symptoms During COVID-19

Throughout the pandemic, there have been numerous reports on varying symptoms:

・Poor sleep
・Poor appetite
・Prolonged low moods
・Difficulties going to work or school
・Lack of motivation in work, studies, or housework
・Diminished focus leading to increased mistakes
・Diminished enjoyment in previously fun activities
・Increased consumption of alcohol or tobacco products

There are many other symptoms, but in general, the more of these symptoms that apply, the higher the risk of developing depression.

Excessive worry and overcautiousness can also cause additional stress. In a study across the elderly population in Japan, one woman reported that she wakes up many times throughout the night to make sure her sense of smell is still functional. She lost her job due to the spread of COVID-19, and when she finally found a new job, she was nervous about whether or not she was infected before her first day of work.

Many of us have become more sensitive to the little things, more easily irritated, and more short-tempered. This pandemic has changed our lives so drastically. The challenges in adapting to these new circumstances could manifest into increased sensitivities to what we were okay with previously. This is why we could be much more susceptible to depression than usual.

3 Ways to Prevent Pandemic Depression

Regular stress relief becomes essential to avoid pitfalls into depression. Below are three useful techniques for relieving stress.

1. Write Down Anxieties

Write down all fears and worries that come to mind on a piece of paper. Then, divide them into two groups of “resolvable” and “unresolvable.”
The COVID-19 pandemic is something that no one could have predicted. Sometimes there are limitations to what we can resolve under these unforeseen circumstances beyond our control. Make the decision to let go of what cannot be fixed and focus on what’s possible. Organizing these thoughts will help calm the mind because it visually clarifies our fears. Once we’re clear on our next steps towards bettering a situation, our follow up action will help combat these depressive states.

An easy stress relief method similar to this is the “negativity trash can” technique. It’s as simple as writing down the negativity we feel and physically throwing it away. It can be practiced simultaneously, so give it a try as well!

2. Journaling to Create Healthy Routine Habits

Keeping a daily journal is known to improve mental health. Journaling helps reconsider the way we live our lives and assists in stabilizing healthier routine habits. This can serve as a deterrent to excessive drinking, mild addictions, and binge eating.

A color-coded format for journaling is encouraged. For example, we can categorize by color:

• Black ink for work-related
• Blue ink for family relationships
• Yellow ink for personal matters
• Red ink for health-related

This way, it’s easier to reflect and reevaluate the activities we go through and develop alternative ways to make improvements.

3. Exercise

The spread of COVID-19 has made it challenging to communicate in person. As a result, many of us have fewer opportunities for physical activity.

Here’s an interesting study result. A large cohort study in the United Kingdom in 2020 found that people who walked slower had about a 66% higher risk of contracting COVID-19 than those who walked faster. It’s still unclear what the causal relationship is between walking speed and the risk of infection. Yet, studies have shown that walking speed is closely related to aerobic capacity. People with high aerobic capacity are reported to have higher respiratory, circulatory, and immune function, which suggests that people with slower walking speed may be more susceptible to infection due to lower levels of these functions,

Physical exercise is known to help with depression and improve our mental state. A lack of exercise can lead to various adverse effects, such as hormone imbalance and sleep disturbances. As we spend more time indoors, we need to find creative solutions to keep ourselves physically active while maintaining social distance regulations.

Surviving Pandemic Depression with an AI Counseling App

Unlike physical discomforts, mental discomforts are much more difficult to recognize. If discomforts persist and you still feel “off,” don’t be afraid to ask for help. The special circumstances and restrictions under COVID-19 can quickly cultivate a state of isolation and depressive moods. Make sure to communicate with family and friends by phone, email, and social media. Don’t be afraid to reach out to a specialist if support is necessary. There are plenty of online counseling services and medications available, so don’t hesitate to consult a doctor.

However, some people may feel uncomfortable talking to friends, family, or a counselor. For such people, we recommend an artificial intelligence (AI) counseling app. In the era we live in now, an AI can easily provide personalized counseling and support our daily journey towards bettering our mental health. Since it’s an AI app, there’s no fear of judgment, and we can seek help anytime, anywhere, whenever the need arises. SELFMIND is a fantastic AI counseling app if you’re facing mental struggles and have no one to talk to.

Let’s make sure we care for our mental health as we survive through this pandemic and navigate through the mental pitfalls.

If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!
→ Looking to improve your mental health? Try the SELFMIND app FREE for a week!

Image: Unsplash
Reference:
Kimura, M., Ojima, T., & Kondou, K. (2020). Implications for Older People’s Lifestyle During the Coronavirus Disease (COVID-19) Pandemic: The Japan Gerontological Evaluation Study (JAGES). Japanese Journal of Health & Research, 41, 3-13.  doi:10.32279/jjhr.20200602

The post Pandemic Depression: COVID-19 and Mental Health appeared first on SELF MIND.

Is Blue-Backed Fish Helpful for Depression?

Blue-backed fish is a distinguished category of fish used in Japanese cuisine, usually white meat fish, that tends to be fatty and have a lighter flavor.

A team at the National Cancer Center Japan published research on how people who consumed blue-backed fish were at less risk for depression. This is because the omega-3 fatty acids in blue-backed fish (such as mackerels and sardines) are known to reduce the risk of depression.

Omega-3 fatty acids have the following characteristics:

• An Anti-inflammatory
• A Neuroprotective
• Regulates the immune system
• Regulates neurotransmitters

Much research is ongoing on whether this is effective for depression and if there’s any relevance between omega-3 fatty acids and depression.

The human body cannot naturally produce omega-3 fatty acids, so the only way to gain their benefits is by consuming them. It’s an essential nutrient for us to live a healthy life. Omega-3 fatty acids also oxidize very fast so it is recommended to consume them with foods rich in beta-carotene such as green peppers, carrots, and pumpkins.

Be Careful of How Much Oil You Use!

Research conducted by a Japanese team took 1181 mid-aged people to observe the effects of omega-3 fatty acids. Results showed that it did reduce the risk of depression, but on the other hand, after a certain amount consumed, there was no further effect. This is because the effects of omega 3 fatty acids can be neutralized by omega 6 fatty acids.

Omega 6 fatty acids, similar to omega 3, are nutrients that the body cannot self-produce. Soybean oil and sesame oil are known to contain omega 6 fatty acids. People who end up consuming high amounts of omega 6 fatty acids are usually getting it from eating a lot of stir fry foods.

Omega 3 and 6 work in a way that cancels out each other if one is consumed at a higher rate. Both contain an important nutrient value, but an unbalanced intake is tied to the risk of various lifestyle diseases. As a measure, Omega 3 and 6 should be taken at a rate of 4-5:1.

People With Depressive Tendencies Choose Fast Foods

On the other hand, an unhealthy diet makes us prone to the risk of depression.

A study that followed 12,000 people for 6 years concluded that high consumption of the following foods resulted in a higher risk for depression in people:

• Processed Meats
• Sausages
• Drinks with high sugar content and desserts
• Junk food

These foods contain trans fatty acids also known as trans fat. The high intake of it is thought to contribute to depression.

According to the World Health Organization (WHO), trans fat should only consist of 1% of your daily total food intake as a measure. Be mindful of ingredients that are considered unhealthy when consumed excessively.

Diets Change Our Mental and Physical Wellbeing

The charts below round up the categories of foods according to the nutritions mentioned above. (Figure 1 & 2)

There are other foods also known to help our mental wellbeing.
We’ve touched upon this topic before in our past post, but berries are great for our health!

Our everyday diet plays an important role in determining our health. A long continually sustained healthy diet is essential in keeping our health optimal.

Reflect on your eating habits and tendencies. A small shift and understanding in your diet can create a big change for a better future.

Looking to improve your mental wellbeing? Try the SELF MIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

Reference：

Okada, H., Hagiya, K., Ishihara, S., Taniguchi, K., & Nakajima, S. (2008). Research on What People Like to Eat and It’s Relation to Mental Health. The Proceedings of the Annual Convention of the Japanese Psychological Association, 72(0), 2AM036. https://doi.org/10.4992/pacjpa.72.0_2am036

The post The Power of Seafood on Mental Health appeared first on SELF MIND.

Is Laughter the Best Medicine?

Laughter has an impact on one’s physical wellbeing through the immune system. About 5,000 cancer cells are produced in the human body every day. NK cells (A.K.A. the body’s defective cells) are designed to dispose of these cancer cells in an appropriate manner. Laughter has been shown to increase the number of these NK cells. One study in Japan invited cancer patients to watch a traditional Japanese comedy play. Scientists measured the activity rate of NK cells before and after the viewing and found that activity levels increased in about 70% of the patients.

Laughter may actually be the best of all medicines. It alleviates pain from rheumatism, improves blood sugar levels, has no side effects, and is proven effective in a short time frame for various diseases. The major attraction about this “medicine of laughter” is that it’s easy to practice any time, anywhere.

Benefits of Laughter for the Mind

There are also many studies showing laughter effective for psychological stress. Enjoyable laughter helps clear our head, lowering the mental stress hormones emitted by the frontal lobe. Recent research shows that laughing increases the activity of the sympathetic nervous system, which in turn increases the activity of the parasympathetic nervous system as a rebound effect. Laughter temporarily excites the autonomic nervous system, bringing a psychological relaxation effect. The feeling of calmness and clarity after a good laugh is one of the easiest effects we can experience ourselves.

Supportive Humor and Stress Relief

What makes us smile? There are various motivations for our smiles and laughs. We smile naturally when we find something funny or fun, but sometimes we may laugh to mock ourselves or others. Experiments have shown that smiling for the purpose of encouraging and energizing (i.e., supportive humor) is particularly effective for stress care. This means that the act of smiling to encourage and inspire others helps us in stress relief, and creates calmness within.

Fake Smiles Are Effective Too

Even when the benefits of laughter are substantial to our physical and mental health, it’s hard to smile naturally when we’re feeling down or depressed. During those times, your smile doesn’t necessarily have to be accompanied by happy emotions. For example, some experiments have shown that holding a pen in your mouth and making a smiling expression with your facial muscles, can help suppress negative emotions and trigger positive ones instead. It’s also been reported that fake smiles can improve blood flow, and experiments have shown that consciously imagining and creating a smile helps with stress relief and possibilities of burnouts.

Typically, a feeling of happiness is what leads to the physical response of laughing or smiling. However, even if you are in a state of mind that doesn’t allow you to laugh naturally, you can lead yourself to a positive mental state by simply forming a smile on your face. When you feel sad or angry in your day-to-day life, try putting on a conscious smile. It will reduce your stress and keep your mind healthy.

→ Looking to improve your mental health? Try the SELFMIND app FREE for 1 week!
If you’re looking for more tips on how to care for your mental health, check out some of our past blog posts!

References:

Ishibara, S. (2007). Experimental study of spontaneous laughter and its effect on the autonomic nervous system. Bunkyo University Bulletin of Human Science, 29, 51-59.

Miyake, Y., & Yokoyama, M. (2007). A Review of the Effects of Laughter on Physical and Mental Health. Bulletin of Faculty of Health Sciences Okayama University Medical School, 17, 1-8. doi: 10.18926/15165

Mori, H. (2013). “When You’re Smiling, The Whole Smiles Whole World Smiles with You” Experimental Investigations of the Facial Feedback Hypothesis. Bulletin of Bunka Gakuen Nagano Technical College, 5, 61-66.

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