Self-Care in Stressful Environments

Regardless of how the 2024 elections turn out, there are going to be very large numbers of stressed-out, anxious, and depressed people.

Even if "your guy" wins there will be "issues". Consider our accelerating national debt and its inevitable impact on prices and our quality life. Even if that were the ONLY thing happening, it will impact every person in America regardless of political affiliation or which champion wins the contest.

Emotional Health Self-Care List

This is not medical advice. I am not a doctor and cannot legally give medical advice.

This is a list of common-sense, easily researched, commonly recommended self-care actions that are likely to have a positive influence on your emotional health.

If you DO find yourself seeking medical help, they are likely to ask you what changes you made in your life before visiting a doctor. If you have exhausted most of this list then they will accelerate the escalation of the treatment.

1: Exercise. Stress generates fight/flight neurotransmitters. Exercising mimics fight/flight and allows your body to progress to the next stage, the cool-down neurotransmitters. Exercise seems to regulate the generation of cortisol, the stress hormone. Exercise can be as simple as walking the dog around the block or pushing a vacuum cleaner around the house or doing five push-ups and five sit-ups. Do SOMETHING physical.

2: Stop eating crap. Our microbiome (the bacteria in our guts) live on what we put in our mouth. Play around with your diet in increments and keep a log. Your personal microbiome is unique and may not respond like anybody else's. However, MOST people are happier when they are blessed with generous, easy bowel movements and most microbiomes thrive when you eat green vegetables (starting with moderate amounts). The Mediterranean Diet is a good starting place for many people.

3: Stabilize your sleep cycle. Have core sleep hours.

3.5: Manage your light environment. Bright lights through mid-day with high "K" numbers that provide enough blue content. Early in the morning and in the evening, dump the blue light content (and most TV and Computer screens) and go with light richer in reds and yellows. Our circadian rhythms are optimized for the light generated by the sun. Low in blue near sun-rise and sun-set, high in blue-light through mid-day.

4: If you drink caffeine, cut down especially later in the day. If you drink alcohol, reduce the amount or eliminate the habit. If you use weed (cannabis), reduce the amount or eliminate the habit.

5: Manage the people in your life. Avoid the people who create toxic situations. Seek people who are joyful and intellectually stimulating. That includes people you meet on-line or through e-media.

6: Make a list of things that give you joy. Spend time doing at least one thing on that list each day.

7: There are some peer-reviewed clinical trials that support St Johns Wort and Fish Oils as easing the symptoms of depression/anxiety. Anecdotally, Vitamin D helps some people.

Executive Summary

Make a modest lunch with whole-grain breads and plenty of fruits and vegetables and then going outside for a few hours tags a lot of these bases.

Exercise, good food, sunlight, maybe getting away from people and programming that is driving you nuts. Surely there is something you can do outside that gives you joy.

Please feel free to add suggestions in the comments.