Mental Wellbeing

The exact cause of most mental disorders is unknown. Blood tests help finding the root causes of some mental disorders. If this might be the case for you, get your blood checked, so you can get the treatment you need. 

• Vitamin D: Vitamin D deficiency can lead to depression-like symptoms. People with depression have higher chances of having vitamin D deficiency.
• Vitamin B: People who have lower blood levels of vitamin B-12 are more likely to have depression or anxiety.
• Thyroid Panel: When thyroid gland doesn’t produce enough thyroid hormone, it can lead to depression. On the other hand, an overactive thyroid can cause changes to brain chemistry, which may lead to anxiety or panic attacks.
• CBC (Hemoglobin and Hematocrit): Complete blood count (CBC) measures the number of red blood cells, white blood cells, and platelets. Anemia is a condition where your body doesn’t have enough red blood cells. Symptoms of anemia can mirror those of anxiety.
• Homocysteine: Increased homocysteine levels elevate the anxiety effects by direct neurotoxic effects. It is also associated with post-traumatic stress disorder, obsessive-compulsive disorder, panic disorder, autism, schizophrenia, depression, bipolar disorder, and dementia.
• Magnesium: Magnesium deficiency may cause mental numbness, lack of emotion, delirium.
• Calcium: A lack of calcium can alter your mood and may cause depression. On the other hand, too much calcium in the blood can affect the brain and may cause anxiety and depression.
• Zinc: Zinc deficiency can lead to depression, increased anxiety, irritability, emotional instability, and induced deficits in social behavior.

• Vitamin D Supplement: Best source of vitamin D is the sun. Spending 15-30 minutes in the sun can provide the body with all of the vitamin D it needs for the day. You can get the maximum vitamin D between 10 am to 3 pm. If where you live receives limited sunlight, you should consider taking vitamin D supplements.
• Vitamin B Supplement: If you’re lacking B-12, consume more of it via supplements or food. If you’re lacking vitamin B in general, consider B complex vitamins instead.

Tryptophan rich foods contribute to serotonin production. Serotonin (5-hydroxytryptamine) is a chemical in the brain that affects mood. So add probiotics, which are high in tryptophan, to your diet to boost your serotonin levels. 

Poor nutrition is a significant risk factor for mental illness. Eating a diet high in processed foods increases the risk of mental health problems. Limit or avoid processed food, refined sugars.

• Healthy eating patterns, such as the Mediterranean diet, are associated with better mental health than “unhealthy” eating patterns, such as the Western diet
• The effects of certain foods or dietary patterns on glycaemia, immune activation, and the gut microbiome may play a role in the relationships between food and mood
• More research is needed to understand the mechanisms that link food and mental wellbeing and determine how and when nutrition can be used to improve mental health

Firth, J., Gangwisch, J. E., Borisini, A., Wootton, R. E., & Mayer, E. A. (2020). Food and mood: how do diet and nutrition affect mental wellbeing?. BMJ (Clinical research ed.), 369, m2382. https://doi.org/10.1136/bmj.m238

Improving sleep led to a significant medium-sized effect on composite mental health (g+ = −0.53), depression (g+ = −0.63), anxiety (g+ = −0.51), and rumination (g+ = −0.49), as well as significant small-to-medium sized effects on stress (g+ = −0.42), and finally small significant effects on positive psychosis symptoms (g+ = −0.26). Researchers also found a dose response relationship, in that greater improvements in sleep quality led to greater improvements in mental health. Their findings suggest that sleep is causally related to the experience of mental health difficulties. Future research might consider how interventions that improve sleep could be incorporated into mental health services, as well as the mechanisms of action that explain how sleep exerts an effect on mental health.

Scott, A. J., Webb, T. L., Martyn-St James, M., Rowse, G., & Weich, S. (2021). Improving sleep quality leads to better mental health: A meta-analysis of randomised controlled trials. Sleep medicine reviews, 60, 101556. https://doi.org/10.1016/j.smrv.2021.101556

Regular participation in physical activity, either recreational, or planned, structured, and repetitive is capable of yielding a multitude of health-improving benefits. Traditionally, physical activity has been recognized for its robust modulatory effects on cardiometabolic, neuromusculoskeletal, and immunological health and function. However, a sufficient quantity of emerging studies lends credence to its inclusion to improving mental health, warranting consideration as an adjuvant modality in treating mental illnesses and emotional and behavioral disorders. A series of studies evaluating the impact of physical activity on mental health revealed that achieving physical activity guidelines jointly set forth by the American College of Sports Medicine (ACSM) and Centers for Disease Control and Prevention (CDC) can reduce onset, incidence, and severity of depression as well as mitigating stress and anxiety. According to a review by Giandonato et al, within working environments, physical activity interventions offer an attractive, cost-effective opportunity for employers to support the physical and mental health of their workforce and in turn, produce a positive impact on employees’ work ability.

Mind–body exercise is a form of multicomponent exercise that combines movement sequences, breathing control, and attention regulation, which is different from traditional physical exercise. It is also referred to as movement-based contemplative practice or mindful movement, which emphasizes moving mindfully, commonly including Tai Chi Chuan (TCC), Qigong, and yoga. TCC is a form of mind–body exercise incorporating physical, cognitive, social, and meditative components. Qigong involves a set of relatively slow exercises through coordinated physical movements, breathing, and meditative state to cultivate one’s internal energy called “Qi” to achieve body healing, and Baduanjin (BDJ) is one of the most common forms of Qigong. Yoga is an ancient mind–body exercise which focuses on the present moment, consisting of physical postures (asanas), control of breath (pranayama), and the use of meditation (dyana), and the most common form is Hatha yoga. Compared with aerobic or resistance exercise, mind–body exercises are relatively low in intensity and slow in pace, particularly suitable for the elderly and groups with chronic diseases.

In recent years, increasing research evidence has shown that mind–body exercise could improve and promote physical health as well as benefit mental health, including improving general cognition, executive function, learning, memory, and verbal fluency. Moreover, it aids in relieving stress, anxiety, depression, and other negative emotions as well as enhancing the subjective well-being of an individual.

Mind–body exercises induced changes in the structure, neural activity, or functional connectivity in various regions of the brain, primarily the PFC, hippocampus/MTL, lateral temporal lobe, insula, and the cingulate cortex, as well as brain networks, including the CCN and the DMN. These changes were associated with health benefits for healthy adults.

Zhang, X., Zong, B., Zhao, W., & Li, L. (2021). Effects of Mind-Body Exercise on Brain Structure and Function: A Systematic Review on MRI Studies. Brain sciences, 11(2), 205. https://doi.org/10.3390/brainsci11020205

Religion/Spirituality influences mental health through many different mechanisms, although the following are probably the predominant ones. First, religion provides resources for coping with stress that may increase the frequency of positive emotions and reduce the likelihood that stress will result in emotional disorders such as depression, anxiety disorder, suicide, and substance abuse. Religious coping resources include powerful cognitions (strongly held beliefs) that give meaning to difficult life circumstances and provide a sense of purpose. Religions provide an optimistic worldview that may involve the existence of a personal transcendental force (God, Allah, Jehovah, etc.) that loves and cares about humans and is responsive to their needs. These cognitions also give a subjective sense of control over events (i.e., if God is in control, can influence circumstances, and be influenced by prayer, then prayer by the individual may positively influence the situation). Religious beliefs provide satisfying answers to existential questions, such as “where did we come from,” “why are we here,” and “where are we going,” and the answers apply to both this life and the next life, thus reducing existential angst. These beliefs also help to normalize loss and change and provide role models of persons suffering with the same or similar problems (often illustrated in religious scriptures). Thus, religious beliefs have the potential to influence the cognitive appraisal of negative life events in a way that makes them less distressing. For people with medical illness, these beliefs are particularly useful because they are not lost or impaired with physical disability—unlike many other coping resources that are dependent on health (hobbies, relationships, and jobs/finances).

https://www.mentalhealth.org.uk/sites/default/files/impact-spirituality.pdf

Koenig H. G. (2012). Religion, spirituality, and health: the research and clinical implications. ISRN psychiatry, 2012, 278730. https://doi.org/10.5402/2012/278730

Breathing practice, also known as “diaphragmatic breathing” is defined as an efficient integrative body–mind training for dealing with stress and psychosomatic conditions. Diaphragmatic breathing involves contraction of the diaphragm, expansion of the belly, and deepening of inhalation and exhalation, which consequently decreases the respiration frequency and maximizes the amount of blood gases. Benefits of diaphragmatic breathing have been investigated in association with meditation and ancient eastern religions (such as Buddhism) and martial arts. It is considered to be a core component of yoga and Tai Chi Chuan (TCC) and contributes to emotional balance and social adaptation, as well as special rhythmic movements and positions.

Psychological studies have revealed breathing practice to be an effective non-pharmacological intervention for emotion enhancement , including a reduction in anxiety, depression, and stress. A 1-day breathing exercise was found to relieve the emotional exhaustion and depersonalization induced by job burnout. A 30-session intervention with a daily duration of 5 min can significantly decrease the anxiety of pregnant women experiencing preterm labor. In addition, similar effects on anxiety was observed in a 3-days intervention study, where breathing practices were performed 3 times per day. Further evidence from a randomized controlled trial (RCT) suggested that a 7-days intensive residential yoga program that included pranayama (breathing exercises) reduced anxiety and depression in patients with chronic low back pain. Supportive evidence has also come from a line of RCTs of TCC and yoga. Currently, breathing practice is widely applied in clinical treatments for mental conditions, such as post-traumatic stress disorder (PTSD), motion disorders, phobias, and other stress-related emotional disorders.

Ma, X., Yue, Z. Q., Gong, Z. Q., Zhang, H., Duan, N. Y., Shi, Y. T., Wei, G. X., & Li, Y. F. (2017). The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Frontiers in psychology, 8, 874. https://doi.org/10.3389/fpsyg.2017.00874

Art therapy, a modality that uses visual arts as the therapeutic intervention, emerged in the 1940s in Europe as a form of psychotherapy. The study conducted by Thyme et al. (2007) comparing short-term psychodynamic art therapy with psychodynamic verbal therapy for women with depression found that participants in both groups reported fewer depressive and stress-related symptoms at the conclusion of the trial and again at follow up.

Dance-movement therapy (DMT) began as a formal psycho-therapeutic practice in the United States in the 1940s. Brauninger (2012) reported that DMT appeared effective in improving stress management and reducing psychological distress.

Drama therapy is relatively new as a psychotherapeutic profession and academic discipline. although it draws from ancient ritual practices (Jones, 1996).

Research indicates the potential for drama therapy to contribute to reduction of behavioural issues for school students, but there is no evidence of effectiveness for other populations. More research into outcomes for the wide range of population groups and issues with which drama therapists work is indicated.

Music is the most accessible and most researched medium of art and healing, and there has been a principal emphasis on the soothing capacity of music and its ability to offset overly technological approaches to care.

The clinical and evidence-informed use of music interventions to accomplish individualised goals within a therapeutic relationship is defined as Music therapy. Established as a profession after World War II, Music therapy has become an important part of internationally therapeutic and healthcare settings. Even long before that, Pythagoras (c.570 – c.495 BC), the Ancient Greek philosopher and mathematician, prescribed various musical scales and modes to cure an array of physical and psychological conditions. Music therapy is part of the Creative Arts Therapies, in which arts-based activities are used in a therapeutic environment, with the support of a trained professional. Creative Arts Therapies are particularly effective for people who face barriers in expressing themselves with spoken languages, such as individuals with communication deficits or people with mental health difficulties who find it difficult to talk about their experiences and feelings in words. These therapies provide a safe and supportive environment to enable and encourage the patients to express themselves in whatever way possible, encouraging self-expression and development supported by the therapeutic relationship. Music therapy interventions involve a therapeutic process developed between the patient (or client) and therapist through the use of personally tailored music experiences

This distinguishes Music therapy from other music interventions, offered mainly by medical or healthcare professionals. In fact, music can be utilized not only through a setting lead by a professional Music therapist, but also with individuals and groups in a variety of settings. A wide range of musical styles and instruments can be used, including the voice, enabling people to create their unique musical language to explore and connect with the world and express themselves.

There is a vast body of evidence demonstrating that Music therapy is beneficial both physically and mentally. Recently the attention has also focused on whether general music activities, not led by therapists, can enhance the mental health and wellbeing of service users. Studies on patients diagnosed with mental disorders such as anxiety, depression, and schizophrenia have shown a visible improvement in their mental health after general music and Music therapy interventions. Moreover, studies have demonstrated other benefits of music and Music therapy, including improved heart rate, motor skills, stimulation of the brain and enhancement of the immune system.

Dunphy, K., Mullane S., & Jacobsson, M. The effectiveness of expressive arts therapies: A review of the literature. Making Dance Matter.

Rebecchini L. (2021). Music, mental health, and immunity. Brain, behavior, & immunity – health, 18, 100374. https://doi.org/10.1016/j.bbih.2021.100374