10 Simple Steps to Happiness

BY DR. FRANK MERRITT

[dropcap]An[/dropcap] unprecedented category 5 hurricane (okay, 4.999 officially) hits our area like a 50-mile-wide tornado, plowing its path through the Florida Panhandle up into Alabama and Georgia. The sheer size and strength of Hurricane Michael has disaster experts at all levels saying, “We’ve never seen anything like this before.” This storm not only caused unprecedented damage from winds and water, but also set into motion a ripple effect of circumstances such as: lack of food, water, shelter and electricity. It disrupted schools, decreased medical resources; increased traffic and caused long commutes, loss of jobs and income; caused the loss of friends and neighbors, and more. Everyone, and I mean everyone, has been affected in some capacity in what we call “our new normal.” And now, in a ripple effect—our foundation, our emotional health—could be affected. The severity of the storm, along with the chronicity of the recovery will try to erode and deplete our “happy hormones.” This can lead to post traumatic stress disorder (PTSD) and depression/anxiety, respectively. Statistics regarding PTSD and depression/anxiety from other recent hurricanes such as Katrina and Harvey are staggering.

I was recently asked how we in health care are preparing for the increase in these disorders. I answered that prevention is always better than treatment. Furthermore, the best way to prevent mental disease is to strive for premium mental health. Here are 10 simple strategies supported by scientific literature and good old-fashioned common sense.

 

BE SOCIAL: Disorders tend to make people more reclusive and introverted. Human interaction and attention, the “personal touch,” is decreasing in this age of technology. This may cause mental health issues. Ditch the texts, tweets, and social media, which are often void of the positive nuances of human interaction and at times are filled with negativity. Carve out some time for being with the ones you love—make it your priority. Furthermore, you can multiply this effect by helping others. Studies reinforce that helping others is helping ourselves.

NATURAL LIGHT: Go outside or open every window shade in your home, office or school. Ever notice how stress and anxiety over a situation seem worse at night and better during the day? Sunlight helps increase serotonin, which some call the “happy hormone.” Many doctors prescribe SSRIs (serotonin selective reuptake inhibitors), which help with depression by increasing serotonin levels. Sunlight increases serotonin naturally.

EXERCISE: Exercise releases dopamine and other catecholamines along with endorphins which are also associated with positive emotions. You don’t have to bench-press 500 pounds or run a marathon. Start at a comfortable level for you and try to exercise 20 to 30 minutes per day for about five days per week. It takes a week or two for the “runner’s high” of exercise to start, so stick to it.

SLEEP: How much sleep? For most of us, seven to nine hours of sleep per day are perfect. When you sleep is equally important. The best bedtimes are 8 to 10 p.m. and wake times 5 to 7 a.m. Avoid caffeine in the afternoon as its six-hour halflife may disrupt sleep if consumed later in the day. Improve your sleep hygiene, which will help you taper off from a busy day to calm sleep. Children require more sleep than adults. Ask your pediatrician for recommendations.

ALCOHOL CONSUMPTION: I understand this may be unwanted advice, but that’s what doctors do, right? It’s simple: alcohol is a central nervous system depressant. Additionally, alcohol, which many believe makes you sleepy, actually sedates you more—like anesthesia before surgery. Alcohol causes disruptive sleep patterns and rebound-insomnia in the early morning hours, leading to less restorative sleep.

EAT YOUR WAY TO HEALTH: There’s evidence that foods with omega-3 fatty acids (such as salmon and tuna) and folic acid (such as spinach and avocado) could help ease depression. Furthermore, increasing the good protein in your diet, especially foods high in tryptophan (like turkey) and tyrosine (like dairy, almonds and peanuts) will help boost those “happy hormones.” Additionally, reduce your intake of sweets and high glycemic index carbohydrates. These temporarily make you feel good as blood sugar rises but worsen your mood when blood sugar crashes later. When you need a sweet, we recommend dark chocolate or cacao.

INSPIRATION, MOTIVATION AND MEDITATION: All day long, our thoughts are pulled in every direction by work, social media, advertising, etc.—like Jedi mind-control in Star Wars. Selecting encouraging literature, radio or podcasts, along with meditation or prayer is a powerful tool for happiness and other forms of success. Carve out daily protected time to control and focus your thoughts in the positive direction you choose, not the direction others impress on you.

SING AND BE HAPPY: Playing a musical instrument and singing is a proven way to combat the blues. Instead of texting while driving, which is dangerous, try singing during those long commutes over the bridge.

PET THERAPY: Whether it’s a dog or cat or, like our family, you have chickens, caring for and loving animals is therapeutic. Petting a cat until it purrs is relaxing, and watching our chickens always makes me laugh.

ROUTINES: Studies show the people with routines are not only more productive but more resistant to depression. Try making a daily routine which includes some of the tips above, but also leave a little room for spontaneity.

Try combining several tips into one activity, such as playing kickball in daylight with family or friends. This combines exercise, sunlight, and social time with fun. So, with that being said, I think I’ll go throw the football with my boys before the sun goes down. Stay Panhandle Strong.

Disclaimer: This article is meant to promote mental health and happiness. If you think you may be already suffering from one of the above disorders, please see your doctor or a mental health professional immediately.