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My journey with depression turned around when I realized that no amount of professional therapy and medication is going to fix things if I don't put in the work on my own and take care of my health.
I categorize mental wellbeing into 7 pillars. It's a useful way to break things down and gives me the opportunity to analyze each section individually to determine where I should focus my time.
My favorite part of this list is the fact that all 7 pillars have components that you can do on your own with no professional support. The pillars of Stress Management, Social Connection and Purpose are typically where professional help will come into play to help untangle the messier parts of life. The goal of CINDERS is to provide coaching services and free resources to support everything that remains.
NUTRITION
Eat nutrient dense, highly satiating foods that you enjoy eating and make you feel good.
Meat, Eggs, Fish, Fruits, Vegetables
Nuts, Seeds, Dairy, Whole Grains (if tolerated)
Fermented foods for gut health
Minimal processed foods
EXERCISE
Moderate intensity activity 3 times per week
30 minutes minimum
Ex. Monday, Wednesday, Friday
Strength Training 2 times per week.
30 minutes minimum
Ex. Tuesday, Thursday
SLEEP
8 hours per day
Go to bed at the same time, +/- 30 minutes
Wake up at the same time, +/- 30 minutes
SUNLIGHT
30 minutes of exposure per day
Especially through clouds
Tip: Do your workouts outside when you can
STRESS MANAGEMENT
Environment Change, Breath work
Sauna, Cold Plunge/Shower
Journaling
Cognitive/Dialectical Behavioral Therapy Techniques
SOCIAL CONNECTION
Spend time with friends and family
Meaningful relationships
Community
PURPOSE
Why, Goals, Faith
Do you have any questions on this article? Do you have any topics you'd like to see covered in the future? Email me at jack@leaveitcinders.com and let me know!
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