Psychiatrist Dr. David Pruder on Everyday Habits That May Be Affecting Your Mental Health

Daily routines can help provide structure and security in a person’s life. But some small things we do every day – especially in an increasingly modern world – can have a negative impact on our mental health.

dr. David Pruder, a licensed psychiatrist who hosts the “Psychiatry & Psychotherapy Podcast,” recently spoke with PEOPLE about some of the daily habits that can lead to negative mental health and ways you can start training your brain to break those routines to avoid micro-negativity in your day. . Here are four areas of focus where you can reduce daily habits that you may not be aware are affecting your mental health.

Screen time limit

A woman uses her smartphone in bed before going to sleep.

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Pruder suggests that one big change people can make in their daily lives is to limit screen time.

“There have been many studies showing that more than two hours a day of screen time increases the risk of depression, suicidal thoughts, all kinds of poor mental health outcomes,” says the psychiatrist. “And part of that is: What are people not doing while they’re in front of screens? They don’t interact with real people, they don’t practice.”

One particular time of day to focus on limiting screen use is late at night, Pruder says.

“Your brain capacity, your ability to focus, to concentrate, to move forward in life, will all be affected by your sleep,” notes Pruder.

Not only does staring at a screen right before bed—whether it’s a phone, television, or other device—affect the amount of melatonin your body produces, but psychiatrists say most people’s brains become more impulsive at night, allowing for anxiety and fears. to more easily dominate the space of a person’s head. It can also disrupt your ability to fall asleep, and evidence shows that consistent sleep is essential for good mental health. The psychiatrist says it’s a good idea to start dimming the lights and avoiding using your phone an hour before going to bed. Pruder suggests putting your phone in another room to avoid being interrupted when a notification rings or reaching for your phone when they wake up in the middle of the night.

“It’s still difficult,” Pruder admits. “I sympathize with anyone who has a hard time and wants to binge on Netflix or something. I was there.”

Training

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Routine strength training and cardio can positively affect different hormonal and brain systems in complementary ways, Pruder says.

Many people who stop exercising regularly develop anxiety and depression, a mental health expert points out.

“I see a lot in cyclists when they stop,” says Pruder. “They stop [routinely biking and working out] and they just feel terrible.” This pattern is also seen in many college-age students after they stop playing sports after high school. Pruder recommends getting together with friends for outdoor activities or thinking about joining a local recreational sports team to stay active and on top of your physical health, which will ultimately affect your mental health. “Being part of a sports team is great for ADHD, depression, anxiety, pretty much any mental health condition,” says Pruder.

Pay attention to your diet

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Eating healthier is another big change people can make in their daily lives that will have a positive effect on their mental health, says Pruder.

Pruder recommends limiting processed foods and points to a 2017 study showing that adopting a Mediterranean diet can lead to a reduction in depression in many people.

He also notes that studies of how bodies change over time as healthier eating habits are adopted show that there are also measurable effects on mental health.

“It’s not like one thing has changed in your body,” says the psychiatrist. “It’s as if tens of thousands of changes happen just by introducing that one change. That’s where the magic happens.”

Connecting with others

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Finally, Pruder says that focusing on our connection to others is another major category to work on every day—whether it’s seeking out positive relationships or initiating psychotherapy, which can help people better connect with others.

“Many people I meet who have significant mental health problems have gradually become detached from the world to the point where they may have one person to connect with. Some people have zero,” says Pruder. “And for many, many reasons, but as they move up into the world, they always end up inevitably connected to more people.”

Pruder urges people to “invest in good friendships, value good friendships, and pursue good friendships” or consider therapy to help restore and build social skills. “If psychotherapy is done well, and you are more empathetic, more generous, a better listener, a better friend, then you go on in life and that affects thousands of future relationships,” he says.

Stay motivated

It’s hard to make positive changes in your life once you’ve settled into a routine.

“But focus on meaning and purpose,” recommends Pruder. “Think about ‘why’ you do the things you do. I think that is important. Then you can start making decisions based on what you really value in your life.”

Categories: Trends
Source: HIS Education