Despite miraculous advances in science, medicine, and technology, the rates of mental illness in the western world are higher than ever before. For instance, the rate of depression in the United States is ten times higher today than it was just two generations ago. Most mental illnesses are biologically-based and genetically-transmitted, but genes don’t change that fast, and we are biologically quite similar to our ancestors. Prior to the 20th century, human beings faced more risk and hardship on a regular basis than most of us will ever know, all without the advantage of modern science and medicine. But somehow, they were more resilient. How can this be?
Research suggests that many features of the modern lifestyle are toxic to our mental health. Most Americans have at least one, if not many, of the following issues:
• Too little sleep (less than 8 hours per night)
• Not enough exercise
• Insufficient exposure to sunlight
• Insufficient time outdoors
• Hectic, overscheduled lifestyles
• Too little “down time” to relax and unwind
• Poor eating habits (dieting, skipping breakfast, overeating, having too few fruits and vegetables, skimping on protein and dairy and carbohydrates and fats, eating too many processed foods, insufficient intake to meet one’s energy demands)
• High levels of stress
• High levels of caffeine consumption (more than 2 caffeinated beverages per day)
• Excess alcohol consumption
• Use of illegal drugs
• Over-reliance on prescription and over-the-counter medications
• Social isolation
• Underutilization of family and community supports
• Intense pressure (self-imposed and socially prescribed) to achieve and perform
Any one of these issues has the potential to trigger a mental illness in someone who is biologically vulnerable. The unfortunate reality, however, is that most Americans are dealing with several of these concerns simultaneously. No wonder we are so depressed and anxious!
Hundreds of years ago, our lifestyles were much simpler and much healthier. Our better habits were reflected in our mental health. Consider the Amish, who pride themselves on resisting societal change and maintaining their 18th century lifestyle. The Amish have very low rates of mental illness. I believe this is largely attributable to their lifestyles: they are physically active every day, they get plenty of sleep, they simplify their lives, they have low levels of stress, they eat naturally and nutritiously without dieting, they are deeply spiritual, they have a strong sense of community, and they rely upon their families, neighbors, and churches for social support.
Consider the Kaluli, an aboriginal hunter-gatherer tribe native to the highlands of New Guinea. Relatively untouched by modern society, their lifestyles closely resemble those of our ancestors. They live and work outdoors, they are physically active for most of the day, they eat naturally and bountifully from the land, they get plenty of sleep, and they rely heavily on their families and communities for support. A western anthropologist who studied the Kaluli people for nearly a decade found that clinical depression was virtually nonexistent in their tribe.
I would bet that many Amish and Kaluli people have biological predispositions for mental illnesses, but these genes are less likely to be expressed in an environment that protects and nurtures the body, mind, and spirit. We are less likely to develop body image problems if we grow up in a society without dieting and without a narrowly-defined, media-promoted, unhealthy standard of beauty. We are less likely to develop eating disorders if we live in a society in which everyone eats, effortlessly and without guilt, the types and quantities of foods that their bodies need. We are less likely to suffer from anxiety or depression if we are well-rested, well-nourished, and well-supported by our families and communities. Our children are less likely to show signs of inattention and hyperactivity if they get plenty of fresh air and outdoor exercise and have minimal exposure to television, computers, video games, and cell phones. We may discover that, if we are truly caring for ourselves, we don’t need a cup of coffee to wake up in the morning, we don’t want to go out drinking on the weekends, and most of our aches and pains will diminish without the use of Advil. We may find that we actually enjoy going to bed at 9:00 and rising with the sun, spending more time outdoors, being more physically active, and letting go of excess stress that weighs us down.
Perhaps our minds are not suited for the modern world. The evolution of our brains has not kept up with advances in science, technology, and other aspects of modern life. I am not suggesting that, in a Survivor-like twist of events, we turn back time and return to our ancestral hunter-gatherer environment. Science and technology and modern society are remarkable in many ways, and I feel fortunate to live in the twenty-first century. I am suggesting, however, that we take a critical look at the way we live our lives and examine the effects that our behaviors and lifestyles have on our mental health. We can learn a few lessons from the Kaluli and the Amish. We can place more emphasis on our own self-care and encourage our friends and family to do the same.
When I was working at a university counseling center, a colleague of mine had a client – a college freshman – who met full criteria for major depression and an anxiety disorder. This young man’s case was puzzling initially because his symptoms appeared rather suddenly after starting college and he had no family history of depression or anxiety. After a thorough evaluation, my colleague recommended a few simple behavioral changes such as improving his sleep hygiene, increasing the number of hours he slept each night, decreasing his consumption of alcohol and caffeine, and increasing his physical activity. Within two weeks of changing his habits, his symptoms had disappeared entirely and he was back to his full-functioning, high-energy self.
The moral of this story is that poor self-care not only triggers or exacerbates mental illness in those who are biologically vulnerable, but it can actually create a syndrome that appears identical to a mental illness in those without a predisposition.
Very few people fully appreciate the value of self-care. Children are taught to excel in school and sports and music and arts and various other extracurricular activities. They are taught to follow the Ten Commandments and keep their rooms clean and mind their manners and look pretty. As they grow older, they are taught to stay away from drugs and have safe sex and watch their waistlines. But who will teach them good mental hygiene? Self-care is either glossed over or ignored completely in school. Many well-intentioned parents don’t model good self-care – they are overworked, overscheduled, overtired, overmedicated, over-caffeinated, and undernourished. These parents may encourage good grades and good behavior, but they are unlikely to instill good self-care habits in their children. Most physicians overlook the role of lifestyle factors in triggering or exacerbating mental illnesses, and they use medication as the first line of treatment, even if the patient’s problem could be addressed more effectively with behavioral interventions. Many therapists do not teach their clients the importance of self-care in preventing and reducing the impact of mental illness, instead choosing to target cognitive distortions or family relations or interpersonal skills. Don’t get me wrong – these issues are important as well – but without the baseline of good nutrition, plenty of sleep and exercise, stress management, and other healthy habits, the client is likely to continue to struggle with some level of depression or anxiety.
4 Replies to “Lifestyles of the Depressed and Anxious”
This hits so close to home… My mood has gotten so much lower since beginning graduate school- constant stress, limited sleep, quitting long distance running, being inside for most of the daylight hours…. I’m trying to work on the exercise piece a little bit, but I’m not sure whether it’s possible to correct the other issues…
Been there, done that 🙂 I totally understand the plight of the graduate student. Without knowing you or anything about your life, though, I am quite certain that there are ways to lead a healthier lifestyle and improve your mood. It is difficult and it takes some creativity and prioritization, but it is possible. Regular exercise and good nutrition are well within your control. Get more exposure to sunlight by exercising outside, walking to and from school or work (or public transportation stops), eating lunch outside, and scheduling outdoor activities with friends in your (limited) leisure time. Practice good sleep hygiene and consider sleep a priority, not a luxury. Set a consistent bedtime and wake-up time that allows for 8-9 hours of sleep per night, and stick to it no matter what. When you’re well-rested you will be more energetic and more productive during the day, so you won’t need to stay up late to get things done. Develop a meditation practice, get a massage, engage in deep breathing exercises…whatever helps you relax. In terms of stress, examine your schedule and think about your priorities. What do you really want to do? What do you have to do? And what are you doing just because someone asked you to or because you think you should? I’ll bet if you really think about it, you could trim down your schedule to make it a bit more manageable. This is all easier said than done, of course, but it can be done. We really do have a lot more control over our lives than we think, even when we’re traipsing through the dark cave of graduate school.
I’m not sure that the 8 or 9 hours of sleep is attainable when I’m on clinical rotations instead of research, though I keep striving for it:) And doing little things to get outside while it’s still warm is a great idea.
The eating and exercise pieces are so hard… I used to be a competitive long distance runner, and so I find activities like yoga, walking, etc. incredibly boring… But getting started running again 15 pounds heavier and with all my old muscle gone is really difficult. I used to be able to run 2 hours at a good pace and feel fine at the end. Now, after 15 minutes of being passed by old ladies, I’m huffing and puffing… (Afterwards, I feel really good, though- like all my problems have been left behind on the trail, tired but in a good way, proud of myself) I keep trying to set baby goals for myself- just run 10 minutes a few times a week, etc. But it seems so pointless to go through all the changing, stretching and then showering to run for 10 minutes that I keep putting it off till the magical “tomorrow” that never comes. It would be easier to run if I dropped the excess weight that I’ve put on, but as long as I reward myself for each day with cheese puffs and a candy bar, that’s not going to be happening any time soon.
I never used to understand how doctors could know all the health risks and still smoke, but I’m getting a better grasp on it now…
Self care according to me is a natural procedure and you do not need anyone to teach you that. It come by birth. Ten Commandments and other cleanliness tips are what an infant learns through as time passes by. Mental hygiene, comes from within you do not need to teach it. Every body has a soul and they can distinguish between good and bad.
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