Trying (again) to make lifestyle changes

[bin_tenn]

We've all heard that lifestyle changes can often help improve our mental health. Sometimes our daily habits contribute to our anxiety, with varying influence based on the habit. Regular alcohol consumption, for example, can contribute quite heavily to anxiety, and lack of regular exercise may have a bit less of an impact.

Most of us probably also know that making those changes can be very difficult. We start making a change, but we eventually slip back into the bad habit we were aiming to break. It may feel frustrating, or we may not necessarily notice that we fell back into the old routine.

One of the biggest things for me is diet. What I eat and drink is not terrible, but I do consume more caffeine than I should. That definitely contributes to my anxiety. I've cut back many times, only to go back to consuming too much on a regular basis. So, here I am again, trying to cut back. I started drinking some orange juice each morning, which of course has benefits such as vitamin C and thus immune system improvements. I've also been trying to drink a lot more water.

I also started lifting weights almost a year. For whatever reason, I stopped doing it for a relatively short time, but I've started picking them up at least every other day again. When I first started doing it regularly I could feel a bit of a difference, generally speaking. It wasn't night and day, that takes longer, but it was better than nothing.

Aside from trying to have more discipline, what are some things you all have used to maintain positive lifestyle changes in the long term? What's worked for you, and maybe what hasn't worked so well?

 

[Iugrad91]

I gave up caffeinated coffee about two months ago and saw a significant improvement in my anxiety. I don’t drink soda and maybe one caffeinated tea a few days a week so I didn’t consume it in quantity other than coffee, and probably three cups a day. I can tell now if I even have half regular/half decaf (which the hubby makes once in a while) I don’t feel great. It was about a week after I gave it up that I noticed I wasn’t as anxious, and usually the holidays are always high anxiety times for me.

Exercise is one of those things that I like to do because it definitely helps my anxiety. I’ve exercised just about all of my adult life. I do some weights but more cardio (I think the huffing and puffing and sweating is what really helps my anxiety) and yoga, which is very relaxing for me. In good weather I love to walk. It’s pretty f-ing cold in Chicago in winter so that’s usually a three season activity. Having a workout buddy (which I did when I still worked) helps immensely. Someone to go to the gym with or for a walk is a great way to stay motivated.

Even if you start a new habit and stop for a few days or weeks, that’s ok. It’s never too late to start again. Life gets in the way sometimes, give yourself some grace. I read it can take several weeks for something to become a habit. The more you can associate the new habit with one you already do (like working out right after you brush your teeth, or going for a walk after dinner each night) the better chance you have of sticking with it.

 

[TruthHurts]

I have more of a tip that could help you feel better physically and mentally. What I do is I blend up veggies and maybe throw in a little fruit for taste, that way you check a bunch of boxes off at once. It's so much easier that way. Blending is better than juicing because that way you don't throw any of the fiber out. Plus blending will make sure that your body absorbs most of the nutrients in the produce. Doing this will help with your energy levels, it will lower blood pressure, it will lower cholesterol and much more. Plus ground flax seed you can add that to your blend it'll help to lower your cholesterol, blood pressure and keep them arteries clean also. I usually put ground flax seed in my oatmeal or blend it with my produce blend. You can find it at Walmart "cheap".

 

[MATD]

Honestly, I have been making mental lifestyle changes. While there is always room for changes in my physical lifestyle, I am focusing on my mental needs, and for me, that’s enough for now. I don’t want to rock my boat more than needs to be and place demands upon myself that I am not ready to meet, sort of like setting myself up to fail.

 

[bin_tenn]

I gave up caffeinated coffee about two months ago and saw a significant improvement in my anxiety. I don’t drink soda and maybe one caffeinated tea a few days a week so I didn’t consume it in quantity other than coffee, and probably three cups a day. I can tell now if I even have half regular/half decaf (which the hubby makes once in a while) I don’t feel great. It was about a week after I gave it up that I noticed I wasn’t as anxious, and usually the holidays are always high anxiety times for me.

Exercise is one of those things that I like to do because it definitely helps my anxiety. I’ve exercised just about all of my adult life. I do some weights but more cardio (I think the huffing and puffing and sweating is what really helps my anxiety) and yoga, which is very relaxing for me. In good weather I love to walk. It’s pretty f-ing cold in Chicago in winter so that’s usually a three season activity. Having a workout buddy (which I did when I still worked) helps immensely. Someone to go to the gym with or for a walk is a great way to stay motivated.

Even if you start a new habit and stop for a few days or weeks, that’s ok. It’s never too late to start again. Life gets in the way sometimes, give yourself some grace. I read it can take several weeks for something to become a habit. The more you can associate the new habit with one you already do (like working out right after you brush your teeth, or going for a walk after dinner each night) the better chance you have of sticking with it.

I almost completely stay way from caffeinated coffee. I never drank it for the caffeine anyhow, I just love how coffee tastes - even black coffee. If I drink a regular size cup of regular coffee I get very jittery and anxious. Almost every time! I also used to drink it daily, but I quit that many years ago. My only problem now is soda, so I've been refusing to buy any. I just buy a single 20oz now instead of a 12 pack of cans.

My oldest and I love going for walks when the weather is nice enough. We don't mind when it's kind of cool, but during true winter when it's 40°F or lower it just isn't comfortable. That's where weights come in, as well as other things I try to do around the house. I agree that having someone to exercise with does help! What sort of cardio exercises do you do?

As for forming a habit, I've also heard that about it taking a couple weeks or so. Makes sense. Again with the walks with my oldest, that's something we do - when the weather permits - after dinner every evening during the week. I'll just have to try and stick with these changes. Even if they don't all stick (I don't expect them all to yet) I'll be happy with just one or two sticking at a time. It'll build from there. Thanks!

I have more of a tip that could help you feel better physically and mentally. What I do is I blend up veggies and maybe throw in a little fruit for taste, that way you check a bunch of boxes off at once. It's so much easier that way. Blending is better than juicing because that way you don't throw any of the fiber out. Plus blending will make sure that your body absorbs most of the nutrients in the produce. Doing this will help with your energy levels, it will lower blood pressure, it will lower cholesterol and much more. Plus ground flax seed you can add that to your blend it'll help to lower your cholesterol, blood pressure and keep them arteries clean also. I usually put ground flax seed in my oatmeal or blend it with my produce blend. You can find it at Walmart "cheap".

I honestly don't have the motivation for blending foods and such. Haha! I'll consider the tip nonetheless. Who knows, maybe I can convince myself to start doing something like that. Things to help maintain good cholesterol and BP numbers are priority for me, as those things (hypertension and atherosclerosis) run in the family.

I do try to eat oatmeal, grits, eggs, and I love fruits and vegetables. That's another "habit" I need to start again, buying fruits and vegetables to snack on throughout the day. I also like to buy unsalted peanuts / mixed nuts and grab a small handful occasionally.

Honestly, I have been making mental lifestyle changes. While there is always room for changes in my physical lifestyle, I am focusing on my mental needs, and for me, that’s enough for now. I don’t want to rock my boat more than needs to be and place demands upon myself that I am not ready to meet, sort of like setting myself up to fail.

That makes sense. I'm in a pretty good mental place. Sure, I have moments when I'm anxious and I can't quite seem to keep it down, but I still don't have panic attacks the way I used to. I think it's the opposite for me, I'm in a good mental place and I think it's time to start making physical lifestyle changes.