“Chronic anxiety can lead a person to develop unhealthy coping strategies, such as seeking alcohol or other substances and comfort foods as a way to suppress the anxiety,” says Kristen Farrell Turner, Ph.D., psychologist and educator at Pritikin Longevity Center in Miami. According to health experts such as the Trust for Public Health, which released a report on the CDC’s latest findings that links the nation’s expanding waistlines to our collective mental health crisis.

Chronic anxiety is also associated with poor sleep and other behavioral changes, including withdrawal from socializing and work absenteeism, all of which can have long-term consequences on our physical health. Worse? If that anxiety is accompanied by what Turner calls chronic sympathetic nervous system activation (think “fight or flight” mode), chronic anxiety increases the risk of diseases such as cardiovascular disease, type 2 diabetes, and poorer immunity to pathogens.   

How Eating Certain Foods Can Reduce Anxiety

One way to control that anxiety is by eating health-promoting foods. “Eating food that’s healthy and nourishing is an important way to practice self-care which can decrease anxiety,” Turner says.  Plus, because anxiety is typically coupled with a reduced sense of control of your life, reminding yourself that what you eat is in your control can help reduce anxiety. “I recommend adopting an internal voice of control – ‘I choose to eat this’ – rather than a voice of external control like ‘I should or shouldn’t eat this,” she adds. 

While it’s hard to specify exactly how much of your diet impacts anxiety, namely because so many other factors are at play, there is a relationship between your gut microbiome, systemic inflammation, and mood. “That means that any foods that improve your microbiome and decrease inflammation have the potential to improve mood,” Turner says. 

7 Foods to Help Reduce Anxiety

1. Walnuts

When medical students were given omega-3 fatty acid supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), they experienced a 20 percent reduction in symptoms of anxiety, according to a study from the journal Brain, Behavior and Immunity. Although fish oil supplements were used in this study, you can also eat omega-3 rich foods like walnuts. They contain another omega-3 fatty acid called alpha-linolenic acid which can be converted to EPA and DHA.  

2. Iceberg lettuce

Iceberg lettuce has gotten a bad rap over the years, with people believing it has little nutritional value. Not only is that not true but there’s also a little-known benefit of eating iceberg lettuce. “Iceberg lettuce is in the family of the herb wild lettuce that helps calm the central nervous system, making you feel relaxed and less stressed,” says Sara-Chana Silverstein, R.H., master herbalist in New York City and author of MOODTOPIA. 

3. Bacopa

This herb helps combat the type of stress that causes brain fog and memory as a result of anxiety, Silverstein says. Studies have found that the Ayurvedic plant helps promote calm, memory, and cognition. She recommends taking herbs in liquid form, two to three times a day for a month to six weeks if you’re going through a particularly stressful or anxious period. 

4. Turmeric

This spice that’s famous for its use in Indian dishes can also be an anxiety buster. In one study from the journal Biochimica et Biophysica Acta, curcumin, the ingredient in turmeric that gives turmeric its yellow color, increased DHA in the brain, which helped reduce anxiety. Another study in the Chinese Journal of Integrative Medicine found that curcumin reduced anxiety in individuals with obesity. 

5. Brazil nuts

These nuts are high in selenium, an antioxidant with anti-inflammatory properties. “Inflammation is often high with anxiety so reducing it can be helpful to improve mood,” says Meredith Rofheart, M.S., R.D., a registered dietitian at Culina Health in New York City. Brazil nuts also contain high amounts of vitamin E, adequate levels of which can help improve mood and anxious feelings. 

6. Matcha tea

Love it or hate it, matcha comes with a long list of benefits, including cutting anxiety. In this study from the Journal of Functional Foods, albeit on mice, researchers found that matcha’s calming effects could help lower anxiety. 

7. Dark chocolate-covered cherries

Who doesn’t feel better after eating chocolate? Several reasons, though, make this combination an anxiety-reducing power team. Cherries are high in magnesium and a polyphenol called quercetin, both of which have calming effects, Rofheart says. Plus, dark chocolate alone can lessen anxiety, thanks not only to its magnesium content but also to its flavonoids and tryptophan. “Flavonoids are a stress reducer, and the body uses tryptophan to increase mood-boosting neurotransmitters like serotonin,” she adds. 

Bottom Line: Eat These 7 Foods to Lower Anxiety.

While these foods can help to reduce anxiety, if you’re experiencing significant distress or if your anxiety is affecting relationships, work, or your physical health, don’t hesitate to seek help, Turner says. Even just a few sessions with a mental health professional can help you start to feel better. 

For more expert advice, check out The Beet’s Health & Nutrition articles.

The post The 7 Foods to Eat to Help Reduce Anxiety, According to Research appeared first on The Beet.

Research has proven that a simple walk in a natural environment can decrease the mental act of rumination (which leads to stress and drives up cortisol and other stress hormones) while increasing energy and bolstering positive engagement in the world around you.

For anyone looking to lose weight, gain cardio fitness, tone up, or build core strength, hiking is actually a better choice than running or walking, according to studies that prove it to be the most effective form of cardio, since it both burns more calories and you do it for longer than going for a quick run.

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Plus when you’re moving uphill along rocky or uneven terrain, hiking engages your balancing abilities by lighting up your proprioceptors, which are the sensory neurons within muscles, tendons, and joints that constantly read where you are in space and send feedback to the muscle to react with lightning speed to fire up the lateral muscles to keep you upright.

Tempted to tie on your hiking boots and hit the hills? Consider this compelling evidence your doctor’s excuse from your desk to get out there, and do so on a regular basis, now while the weather is gorgeous.

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Hiking helps boost mental health

Improving your mental health can be as easy as walking in nature, according to recent research conducted at Stanford University.

In the study, participants were separated into two groups. The first group went for a walk through grasslands with scattered oaks near the school campus and the other group took a walk in an urban area with heavy traffic. Each participant had their brains scanned before and after the 90-minute walks.

Data found that the participants who went for a walk in nature had decreased levels of rumination due to changes in the subgenual prefrontal cortex, whereas the group that walked in the urban environment had scans that showed no changes, according to the researchers.

In addition, a systematic review used 13 different measures to evaluate the effects of outdoor and indoor exercising on mental well-being. Researchers found that participant self-reports for outdoor activity resulted in “greater feelings of revitalization and positive engagement, decreases in tension, confusion, anger, and depression, and increased energy.” Whereas the group that exercised indoors did not have the same positive outcomes.

Therefore, a simple nature walk through the woods or along the ocean can have a beneficial impact on your mental health and is a natural way to boost positive feelings.

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Hiking promotes weight loss

Hiking outdoors is proven to be more effective for weight loss than running, walking, and exercising indoors, according to studies.

The first study found that hikers burned more calories than walkers and runners as hikers preferred more difficult terrain with greater resistance, followed by runners and walkers. This is partly because physical exercise is often incidental to other goals of hiking, which include sightseeing, socializing, or experiencing nature,” according to the researchers.

Another study randomly assigned 76 overnight adults to either a 16-week outdoor wilderness program or an indoor exercise program with similar amounts of caloric intake and expenditure. At the end of the 16 weeks, research showed that the adults “in the outdoor wilderness group lost four times as much weight as the indoor exercise group, according to the researchers.

Hiking helps build a strong core

Hiking through nature on uneven surfaces is a smart way to build a strong core, according to  Dr. Aaron L. Baggish, associate director of the Cardiovascular Performance Program at Harvard-affiliated Massachusetts General Hospital. He explained that hiking on uneven surfaces naturally engages the core muscles and strengthens them by using the muscles for balance, in an interview with Julie Corliss, a writer for the Harvard Letter. “You usually don’t get that type of lateral motion from walking on a treadmill or riding a bike,” Dr. Baggish told Corliss.

Before, during, and after hiking, rehydrate to feel fully energized

People don’t realize when they are in the arid air of the mountains or elevation, or when the temperatures are low, that it’s easy to get dehydrated and not know it, until you feel lightheaded or lose focus. Instead of waiting for that to happen, drink a water bottle an hour to replace fluids that you lose while hiking. Just because you are not dripping with sweat as you do during your runs, does not mean that water isn’t evaporating through your skin.

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Other than hydrating on your hike, remember to rehydrate when you get home, to feel energized and less “wiped out” by the exertion. The best plan is to sip something warm, full of antioxidants and with some calories to replace the energy you’ve burned off. Try a Laird Superfood Creamer, and as the weather turns cooler you’ll want to enjoy a pumpkin spice flavor, since it has all the taste of the fall season, with absolutely no artificial ingredients.

Celebrate fall hiking season with a Pumpkin Spice Superfood Creamer

Never have a boring cup of coffee again. After posting that awesome blue-sky summit shot that will make your friends envious – or before you head out on the trail – enjoy Laird Superfood Pumpkin Spice Creamer combines their Original Superfood Creamer with real pumpkin. The festive spices make for a pumpkin spice latte with ingredients that are all-natural, plant-based, made, and nourishing. So you can celebrate pumpkin spice season the healthy way. Just add the pumpkin blend to your coffee, tea, or smoothie to give it a festive boost, or just mix it with hot water and taste the full bounty of the hiking season in your cup.

The post For Better Mental and Physical Health, Do This Instead of Running appeared first on The Beet.

Mental health nutrition, also known as nutritional psychiatry, is a rapidly growing area of science – blending nutrition, dietetics, and psychiatry to explore the effects of dietary changes on mental wellbeing.  As far back as 2015, an international collaboration of academics recommended that nutritional psychiatry become part of routine clinical practice for mental health.

Given that depression is the leading cause of adult disability worldwide, affecting over 16 million adults in the US (or 6.7 percent of the adult population) each year, exploring the links between food and mental health has never been more important.

The Anti-Depressant Food Score

Currently, the majority of brain-health food guidelines center on following a Mediterranean-style diet rich in extra virgin olive oil, whole grains, lean protein, and fresh fruits and vegetables, while minimizing processed foods and refined carbohydrates. In a study published in the World Journal of Psychiatry in 2018, the authors created an antidepressant food score by conducting a systematic literature review to derive a list of Antidepressant Nutrients from the 34 nutrients known to be essential for humans using the level of evidence criteria.

12 vitamins, minerals, and healthy fats identified as antidepressant nutrients

The authors of the study, Laura R LaChance, Department of Psychiatry, University of Toronto,
and Drew Ramsey, Department of Psychiatry, Columbia University College of Physicians and Surgeons, in New York, examined the evidence for nutrients that play a role in mental health and compiled a list of 12 key vitamins, minerals, and fats that they identified as “Antidepressant Nutrients.”

• Folate
• Iron
• Magnesium
• Potassium
• Selenium
• Thiamine (B1)
• Omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)
• Vitamin B6
• Vitamin A
• Zinc
• Vitamin 12
• Vitamin C

Next, they explored the nutritional data for foods known to contain at least 1 of these nutrients and created a scoring system based on each food’s density of the antidepressant nutrients.

They created a score to rate which foods had the highest chance to fight symptoms of depression or help those in recovery. “The Antidepressant Food Score was designed to identify the most nutrient-dense individual foods to prevent and promote recovery from depressive disorders and symptoms,” the authors wrote.

The 4 Top Antidepressant Plant Foods

Plant-based foods score well for nearly all these relevant nutrients. According to the antidepressant food score, the top 4 plant foods for nutrients known to support mental health are leafy greens, lettuces, peppers, and cruciferous vegetables.

1. Leafy greens

Leafy greens are especially high in folate (the name folate derives from the Latin word for ‘foliage’ which gives us a clue about where to find this nutrient!), vitamin C, Vitamin B1, magnesium, potassium, iron, and beta-carotene, the plant-based precursor to vitamin A. Examples that people can eat include:

• spinach
• watercress
• mustard greens
• turnip greens
• beet greens

2. Lettuces

Lettuces have a similar nutrient profile.  Generally speaking, the darker the leaf the more nutrient-dense it is.  There are 4 main categories of lettuce; in order of nutrient density, they are:

• Romaine 
• Loose leaf
• Butterhead
• Iceberg 

3. Peppers

The high antidepressant food score of peppers comes from their rich content of vitamin C, thiamine, beta-carotene, folic acid, and vitamin B6.  They are also a good source of phytochemicals such as flavonoids and lycopene, which can offer protection against heart disease and cancer. Peppers to include are:

• Bell peppers
• Serrano peppers
• Jalapenos

4. Cruciferous vegetables

Cruciferous vegetables are nutritional powerhouses, providing the antidepressant nutrients folate, vitamin C, thiamine, zinc, magnesium, iron, potassium, vitamin B6, and beta-carotene, alongside phytochemicals like glucosinolates and chlorophyll.  They contain glucosinolates which support liver detoxification pathways, helping hormones and toxins to be safely excreted from the body.

Cruciferous vegetables to include in the anti-depression diet are:

• cauliflower
• cabbages
• Brussel sprouts
• arugula
• radish
• broccoli
• kale

How do antidepressant foods improve mood?

These nutrients positively impact mental health in several ways:

• Promoting neuroplasticity: Omega-3 fatty acids promote the expression of a substance called Brain Derived Neurotropic Factor (BDNF) which influences the plasticity of neurons, i.e. how brain cells reshape and adapt themselves when new information is received.
• Reducing inflammation: The antioxidant nutrients vitamin C, vitamin A, zinc, and selenium work alongside omega-3 fatty acids, and phytochemicals like flavonoids to modulate inflammation in the brain.  Inflammation is thought to be one of the key causes and consequences of depression and modern Western diets are high in pro-inflammatory refined foods and toxins.
• Supporting neurotransmitter formation and function: The neurotransmitters serotonin, dopamine, acetylcholine, and GABA (gamma-aminobutyric acid) work as a team to influence moods, appetite, alertness, motivation, and feelings of pleasure, calm, and satisfaction. They are reliant on plentiful supplies of antidepressant nutrients, particularly magnesium, vitamin C, vitamin B1, zinc, and vitamin B6.  Some of the top 4 antidepressant plant foods are also key sources of these neurotransmitters themselves.  Peppers, spinach, and lettuce for example all contain serotonin, and cruciferous vegetables and spinach supply GABA.
• Nourishing the gut microbiota: Cruciferous vegetables, peppers, lettuces, and leafy greens are rich in fiber, the most important food for the trillions of beneficial microbes living in your gut.  The gut bacteria ferment this fiber and produce short-chain fatty acids which act as signaling molecules between the gut and the brain, influencing mental wellbeing.

Can Plant Foods Supply All the Antidepressant Nutrients?

A plant-based diet can easily supply most of the antidepressant nutrients, but there are three that are harder to source. Iron, omega-3 fats, and vitamin B12 require a little extra help and possibly supplementation, to make sure your specific individual needs are met.

Plant sources of iron are often also high in phytates – plant substances that bind to iron and other minerals, blocking their absorption.  Beans and lentils are good sources of plant-based iron but also contain phytates.  Soaking them for a few hours before cooking can help reduce phytate levels – remember to rinse them thoroughly after soaking and cook in freshwater.

Find out more about so-called ‘anti-nutrients’ in plant foods and why it’s important to still eat these plant-based foods.

Eat vitamin C and iron-rich foods together for better absorption

Combining foods high in vitamin C and iron-rich foods is a great way to enhance iron absorption. Try the following:

• add a lemon juice dressing to dark leafy greens
• include peas or parsley in a lentil dahl
• add chopped strawberries and kiwis to a bean and salad

When it comes to omega-3 fatty acids, plant foods give us the ‘parent’ fatty acid of EPA and DHA, called alpha-linolenic acid (ALA).  We then convert this to EPA and DHA, but the conversion pathways rely on ready supplies of several vitamins and minerals including vitamin C, magnesium, biotin, and zinc.  If you are under stress or have any other high demands for these nutrients, the conversion pathways won’t work as efficiently.  Even with good supplies of these nutrients, a lot of ALA is lost in the conversion process, resulting in low amounts of EPA and DHA.

Including sources of ALA every day gives your body the best shot for creating EPA and DHA, and this can be done by using good quality cold-pressed flax or hemp oil in dressings and smoothies.  For an extra boost, supplements of DHA and EPA derived from algae can be helpful.

Vitamin B12 is present in some plant foods but isn’t bioavailable and usable to us in these forms. Instead, look for plant-based foods fortified with B12 like soy milk and nutritional yeast flakes.  It can take several years for a B12 deficiency to physically manifest and it’s important to monitor any symptoms and get your B12 levels checked if you have any concerns.  Remember that many common over-the-counter medications like antacids can impair B12 absorption so if you use these regularly, see your healthcare practitioner for advice.

Bottom line: Enjoying as many different types of plant foods as possible is key to a successful plant-based diet.

To support your mental health eat leafy greens, cruciferous vegetables, lettuces, and peppers on a regular basis, alongside B12-fortified plant foods and cold-pressed seed oils.

Read these articles next to find out what to eat to stress less and how to take care of your mental health from a psychiatrist.

The post What to Eat for Mental Health: The 4 Best Natural Anti-Depressant Plant Foods appeared first on The Beet.

Indeed, other experts agree with Stefanow’s sentiment, and there’s a whole body of growing evidence on the mental health benefits of going plant-based. “Plant-based diets are usually higher in vitamins, nutrients, omega-3 fatty acids, and antioxidants compared to a typical Western diet.

Eating nutrient-rich plant-based foods also supports a healthy microbiome, which is important for mental health as well. People who follow a vegan diet have been found to be less stressed compared to omnivores, according to a study,” comments Diana Gariglio-Clelland, consultant Registered Dietitian for Next Luxury.

How Does Food Affect Your Mood?

“Plant foods contain many antioxidants and phytochemicals, which greatly help repair damage and reduce inflammation in brain cells. Furthermore, plant foods can help restore balance to neurotransmitters,” explains Shannon Henry, RD, who works for EZCare Clinic which offers walk-in and online healthcare services for weight loss plans, nutrition/diet therapies, and treatments. “Many people with depression have high levels of an enzyme called monoamine oxidase (MAO). This enzyme breaks down serotonin, dopamine, and norepinephrine – neurotransmitters that help control emotions,” she continues.

As Henry explains, high levels of MAO lead to low levels of certain neurotransmitters, which can lead to stress. “Phytochemical quercetin, found only in plant foods, acts as an MAO inhibitor. Acting as a natural anti-depressant, quercetin can increase the levels of serotonin, dopamine, and norepinephrine in the brain,” she says, noting that foods with high levels of quercetin include grapes, apple, berries, kale, onions, and green tea. Below, a deep dive into some of these superfoods, such as blueberries, green tea, and leafy greens such as kale and spinach, along with other research-backed foods to boost your mood.

The Best Plant-Based Foods for Your Mental Health

1. Nuts and seeds for Omega-3s

Pass the walnuts, please. “Nuts and seeds such as walnuts, chia, flax, and hemp seeds are all great sources of omega-3 fatty acids based on plants. These fats are known to reduce symptoms of depression, and studies have shown that they can also help support those who suffer from anxiety,” explains Henry, pointing to this article.

2. Blueberries for antioxidants

We love adding this antioxidant-packed berry to our morning oatmeal or dairy-free yogurt, but you can also find us munching on ‘em plain throughout the day. “They are also a great source of vitamin C, a vitamin we need to protect and repair our cells. This is especially important when we are depressed,” says Henry.

“Studies have shown that having low levels of antioxidants are linked to anxiety. The good news is that blueberries also pack in large amounts of antioxidants, making them a great addition to plant-based diets aimed at reducing anxiety symptoms,” she elaborates.

3. Mushrooms to boost happiness

Bring on the ‘shrooms, friend. “Mushrooms can deliver a punch of mood-boosting vitamin D and magnesium. In fact, a recent study published this year analyzed the diets of the U.S. population according to the US National Health and Nutrition Examination Survey (NHANES, 2005-2016) and found that people who ate mushrooms had lower odds of developing depression,” shares Stefanow. Worth noting, as Stefanow adds, another recent study among women with fibromyalgia treated with reishi mushrooms, found a “distinct trend” of decreased depression and increased happiness. “They also found the subjects had increased overall satisfaction with life, now those are some pretty powerful mushrooms.”

4. Leafy Greens packed with magnesium

“Spinach is rich in magnesium, a nutrient that helps inhibit cortisol, a stress hormone that can increase the likelihood of anxiety and depression,” says Gariglio-Clelland. “Magnesium deficiency can result in depressed mood, irritability, and many other mood disorders.

Studies on spinach specifically found that spinach has anti-stress and anti-anxiety properties,” she elucidates.

Riffing on that,  Stefanow adds that “the magnesium found in spinach and other leafy greens can help keep migraines and depression at bay and emerging research suggests it may help protect against anxiety as well.” If you’re not a huge fan of leafy greens, try slipping them into your go-to smoothie recipe since you’ll barely be able to detect their presence.

5. Green Tea for L-theanine

Skip the coffee and start your day with a cuppa green tea or matcha (a type of green tea made from young tea leaves). “Sipping on green tea might be a great way to introduce some calm into the day,” says Marisa Moore, MBA. RDN. LD, a culinary and integrative dietitian at MarisaMoore.com. “Research suggests that the amino-acid L-theanine present in green tea may help reduce stress-related symptoms such as anxiety and poor sleep quality.”

6. Tryptophan-rich oats

“Oats are a good vegan source of tryptophan, an amino acid. Tryptophan is converted into serotonin, a hormone that regulates our mood,” offers Gariglio-Clelland. “Eating tryptophan-rich foods can promote serotonin production, which in turn can boost mood and reduce symptoms of anxiety and depression,” she elaborates, pointing to this study.

Oats may also be good for your mental outlook for other qualities they possess. “Oats are an easy way to get B vitamins which help produce serotonin as well as magnesium, a mineral known to play a positive role in relaxation,” shares Moore. “Oats are also a good source of fiber, which may help with blood sugar control and therefore reduce potential irritability.” Overnight oatmeal with fresh fruit and a bit of agave nectar, here we come.

7. Asparagus for a great folate source

Ah, grilled or roasted asparagus with a drizzle of olive oil, and a sprinkle of salt and pepper. Is there any better veggie side dish? “This nutrient-dense veggie is a good source of folate, an essential nutrient for brain support and to improve your mood,” offers Henry. “Studies have shown this veggie has some anti-anxiety benefits, so consider making it a regular part of your diet.”

8. Pumpkin Seeds which can boost serotonin

We know we called out nuts and seeds before, but pumpkin seeds deserve some extra love. “Pumpkin seeds are high in tryptophan, an essential protein which helps our bodies produce serotonin, a neurotransmitter which is often referred to as the happiness hormone,” shares Stefanow. “Several studies suggest that tryptophan may provide a mood boost and decrease anxiety and may promote feelings of general wellbeing during depressive episodes.” Stefanow recommends putting pumpkin seeds in a kale salad for a superfoods-packed dish.

9. Bananas for Vitamin B6

Let’s hear it for this affordable, delightful fruit. “Vitamin B6, which is abundant in bananas, is an essential B vitamin for promoting happiness,” says Dr. Michael K. Newman, CEO & Plastic Surgeon. “They are rich in potassium, which helps feed your brain and contain a lot of magnesium, which has been proven to enhance sleep and decrease anxiety. They also include good carbohydrates and sugars, which assist in serotonin synthesis.”

10. Vitamin C-packed kiwis

“While the vibrant yellow color and sweet tropical flavor might brighten anyone’s day, one study found that eating two whole SunGold kiwifruit per day improved self-reported vitality in adults with low vitamin C levels,” says Moore, who’s enjoyed adding golden kiwis to her diet for years and is currently a partner with Zespri Kiwifruit. “SunGold kiwis are the perfect pick since just two SunGold kiwifruit provides 100 percent of your daily vitamin C needs”

You may even find that after eating one or two of these delightfully sweet fruits, your sweet tooth is fully satisfied and your hankering for an unhealthy dessert fades away. Okay, we’re still leaving room for this chocolate mocha chia pudding. Hey, chia seeds are good for our noggin, right?

For more great content about how to live your healthiest, check out the Health & Nutrition stories on The Beet.

The post 10 Foods to Boost Your Mood, According to Experts appeared first on The Beet.

And it’s not just the frenzied industries of tech and finance. Aquiline, which invests in financial services companies, gave its 60 employees a week off and canceled all formal meetings to counter pandemic-induced stress and anxiety. It plans to do so again this month. “Everyone switching off at the same time means people will be able to relax fully, knowing that developments at the office will not interrupt their vacation,” said Chairman and Chief Executive Jeff Greenberg who founded the company in 2005. If employee burnout is so damaging to the bottom line, imagine what it’s doing to our health?

Employee burnout is on the rise: 52 percent of all workers are feeling burned out, up 9 percent from a pre-COVID survey, according to a recent report from Indeed. And employees of all ages and types are experiencing the impact of stress, fatigue, and mental health challenges, the report found. “When you look at some of the employee burnout statistics today, it’s easy to see why this is a major challenge for organizations,” adds Courtney Morrison for everyonesocial in an article called 16 Employee Burnout Statistics You Can’t Ignore.

What is burnout and what should you do if you are feeling overwhelmed

Burnout is a state of emotional, physical or mental exhaustion, which could be caused by prolonged stress or relentless tasks. It can manifest itself in feelings of anxiety or feeling emotionally drained, unable to meet the demands of daily life, according to researchers who wanted to figure out the relationship between burnout and anxiety and depression.

You know that burnout has set in when you lose productivity and have little energy or enthusiasm for what once interested and engaged you, according to researchers who have studied the brain state. While burnout manifests in different ways it can look like anxiety or depression but recent studies show it is its own condition, though it can lead to the other two.

Burnout is characterized “by emotional exhaustion, feelings of cynicism, and reduced personal accomplishment,” according to the scientists who studied the connection between burnout and depression to see if they are separate but related and found that they are. “Our results showed a significant association between burnout and depression,” the study authors found. They also discovered that burnout and anxiety are related to burnout, but that there are distinctions between them.

How can you help treat burnout or prevent it in the first place?

Burnout reduces productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful, and eventually, you may feel like you have nothing more to give, according to these mental health experts. If that describes how you are feeling about your life, you may need to reach out to someone who is your advocate for help, according to Dr. Catherine Birndorf, a New York City-based psychiatrist, “The first way to solve burnout or try to overcome it is to recognize you are experiencing it,” she adds.

“Burnout is not a medical term, but it’s a descriptive term that is very visual,” and we all know it when we feel it, or hear it since it’s a societal construct. It’s a collective experience and we are all having it right now. When someone says I am burned out it’s like the embers in a fire and fire is all burned out.”

The most important thing to do is understand that you are feeling burnout, says Dr. Catherine Birndorf, who is the founder of the Motherhood Center where women can find help for issues relating to fertility, pregnancy, and parenting. When Simone Biles dropped out of the team competition at the Tokyo Olympics and needed to regroup for mental health reasons, Dr. Birndorf said she hoped this would be helpful to others who are perceived as strong and invulnerable, to admit that they need to hit pause and get the support they deserve.

“She gets the gold medal for being proactive, “Dr. Birndorf said. “The pressure, or whatever she was feeling, got to her, and she got to a point where she had to hit pause.” When you feel like you’re at a point where you can’t productively continue, then it takes maturity and confidence to speak up, Dr. Birndorf adds. “The whole world was watching, but Biles had the inner strength to do what she did.” When you stand up and do that, It’s not selfish–it’s self-preservation.”

“The problem with mental health is you can’t always see it to diagnose it,” Dr. Birndorf says. But it’s as real as if you broke an arm or have a disease, “Without your mental health you’ve got nothing. If people keep coming forth and sharing their stories, especially those who are revered like athletes and police officers then the rest of us can too.

How to ask for help if you are feeling burnt out, anxious or depressed

What works for Goldman Sachs bankers, or Olympic gold medalists, or tech start-ups is not the same, but they all have one thing in common which is that what worked before the pandemic no longer works now. Bumble made the week off permanent and is giving its employees two weeks a year when no one has to come to work. They also instigated other policies such as six-month maternity leave, and time off to care for an ailing parent or family member.

In each industry, as with each individual, what works is unique to their situation. “How you ask for help is so individual,” says Dr. Birndorf. If you’re feeling unusually anxious or depressed, or just not feeling like yourself, then you may want to tell your confidant or closest ally: “I am not in a good headspace,” Dr. Birndorf says.

You need to find the person who will listen to you and really hear you. There are also free or discounted resources for people who need to find someone to talk to. And if you are the friend to whom someone turns then you need to be equipped to help or offer an ear.

“The first thing is if you see a friend or loved one who you recognize is struggling, ask them, ‘Are you okay?’ says Dr. Birndorf. Or you can look into their eyes and meaningfully, deliberately ask: How are you? And mean it. And really listen to the answer. You can say: Don’t BS me.  If they say something you recognize as along the lines of “I’m not in a good headspace,”  ask them how you can help and offer to get them help.

The same is true if you are the one who is not feeling okay. Be honest with yourself. You don’t want to try to tough it out, Dr. Birndorf says since that can lead to more problems such as full-blown anxiety or detachment from loved ones, which make it tougher to cope later.

Meanwhile, she says, parenting can create burnout. “Motherhood is 24-7. Mothers are never off. It’s harder than ever and since so much shifted to the home with the pandemic it’s created an even more acute situation.” The Motherhood Center works virtually now to help treat women with these issues, especially among those who are new moms experiencing anxiety and depression.

“Now your worlds are merged and there is no separation and no space for self-care and there is no downtime,” says Dr. Birndorf. “That’s the Mother Load.”

“Everyone is talking about burnout. It’s like you’ve hit the wall and you’re done,” says Dr. Birndorf. “But the problem is you can’t just quit. Not everyone can quit what is bringing you down. We all have to remember to contextualize our individual feelings of burnout within the reality of what feels like a never-ending. pandemic.”

You can’t walk away from the things that are stressing you. it can be your kids or your marriage or your job. You have to learn to work within your personal parameters, and your own life and personal circumstances. Everyone has to work it out for themselves. So the question is what can you do to relieve some of the experience of burnout?”

How to take care of your physical and mental wellbeing, from Dr. Birndorf

“Selfcare is whatever it is for you, or whatever gives you a break or relief that is not self-destructive,” explains Dr. Birndorf. “There isn’t one answer for everyone. That said, there are a few things that are known to help for mental health.”

• What worked before the pandemic doesn’t necessarily work now. That means if you loved to read you may need to watch a show or series on Netflix to further give yourself escape from your stressors, Dr. Birndorf says.
• Get into nature and get outside. Spending time in nature is a proven comfort. Some people take what’s called “forest baths” or hike more, says Dr. Birndorf. “I feel like my blood pressure goes down when I get outside in nature,” she adds.
• Walk to get away from your desk or your stressors. You may prefer to walk alone or with a friend, or walk and talk, but the more people walk the more they can cope with stress. It gets them away from their screens and gets your breathing flowing.
• Eat plant-based to be healthier and feel like you’re taking care of yourself. Whether you’re plant-based or just trying to eat healthier, adding more vegetables, fruit, whole grains, nuts, and seeds to your plate will help shift your microbiome to be healthier than junk food or meat and dairy which can be inflammatory. Your dietary choices and alcohol consumption level often are tied to your stress levels, but the least healthy choice is to self-medicate with junk food or excessive alcohol consumption. Instead, double down on your intention to be healthy and to take care of your physical self as well as your mental or emotional self.
• Talk to someone. Find someone who you can talk to who can help you express how you’re feeling and find solutions that are productive and helpful. If you have a friend who sees someone, ask him or her to ask that professional for a reference to another potential therapist. (No one is suggesting you go to your friend’s therapist.)  Insurance covers some of these visits, but if you are seeking free or less expensive options there are a number of places you may be able to find the right fit. Each of these resources works slightly differently so find the one for you.

These resources will help you find a therapist or someone to talk to

Hear Me is an app that offers to anonymously connect you with an empathetic listener in under a minute, 24 hours a day for free. “We all need someone to talk to,” the website says. “Take charge of your mental health.”

Talk Space is a place that connects you with a professional to talk to. You start by taking a brief online quiz and then finding the right fit for you. Michael Phelps is a spokesperson.

The post Burnout Is Real. Here’s How to Prevent It and Treat It from a Psychiatrist appeared first on The Beet.

Start by understanding: What is mental health?

Mental health includes our emotional, psychological, and social well-being, according to the definition the CDC gives it. Mental health affects “how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make healthy choices,” the government site tells us.  Experiencing mental health lapses and having a diagnosed mental illness are not the same, since you can have periods of being down without having a mood disorder, and people with depression or anxiety can also experience times of feeling fine.

Mental health is integral to physical health since depression increases the risk for conditions like diabetes, heart disease, and stroke, according to the CDC. In the United States, almost half of all adults will experience a mental health condition during their lifetime, according to the National Alliance on Mental Illness, and 1 in 5 Americans will experience a mental illness in a given year. Since the pandemic, Americans experienced higher than usual levels of stress, anxiety, and a sense of “overwhelmedness” and yet we rarely talk about it – or seek the advice and help we need.

How can we recognize that we have an issue, and take the time we need to slow down, practice self-care, and take better care of ourselves, physically and mentally? Dr. Samantha Boardman, a New York-based psychiatrist with the Department of Medicine and the Department of Psychiatry at Weill Cornell Medical Center, has seen this in her practice and is eager to share tips and strategies to help people live their best lives.

She is the author of Everyday Vitality: Turning Stress Into Strength. She offers her best tips on how to be more resilient, cope with daily stress, and how to take care of our mental health, which is actually the same as our health. 

If you have a mental health condition contact your health care provider or another mental health professional. If you or someone close to you is having suicidal thoughts, call the National Suicide Prevention Lifeline, anytime, 24 hours a day, at 800-273-8255.

Mental Health Is Health

“Mental health is health, and if you don’t take care of your mental health, you can’t be healthy,” says Dr. Boardman. It can affect anyone, any time, even professional athletes or so-called strong, confident seeming people, and no one’s immune. “Last year when Olympian Simone Biles called attention to mental health, and before her, Naomi Osaka wrote an essay for Time Magazine that said: “It’s Okay to Not Be Okay,” suddenly the rest of us found ourselves nodding in agreement: Yep, I have struggles too. We all do. That’s human.”

Dr. Boardman welcomed the surfacing of this critical topic, especially as we try to come out of a pandemic that continued to impact the economy, society, and our health, and how we react to the ongoing stress. It’s okay to not be okay, is a liberating and healthy thought since it begins a necessary dialogue that can lead to getting healthier, mentally and physically.

When professional athletes withdraw from the competition – even at the highest level of sport– it reminds us that everyone has to hit pause from time to time and say: “I need to no longer pretend that everything is going according to plan.” need to say that I’m not in a good place right now. I need support.” That’s where you begin to get healthier. It starts with hitting reset.

Mental health is not just in your head, It’s in your actions and what you are doing, but you have to understand that your intentions are not the same as your actions. In psychiatry we have insight but there is something called insight imperialism since unless you act on those insights it’s just in your head.

It’s often not the big scary issues that bring us down, explains Dr. Boardman, but the day-to-day issues that cause us the ongoing stress that begins to create a mental health problem. Like the pebble in our shoe, that begins to be unbearable. But you can feel pummeled by the pebbles, Boardman says. “We can climb a mountain but it’s the little things: the cat that needs to go to the vet, the fight with a child, the endless to-do list, that leaves us feeling drained, depleted, drowning, or spent.”

Here Dr. Boardman gives us five actionable ways to take care of ourselves and create easy strategies that will leave us more in control, calmer, and able to muster our resilience and cope with things that once felt overwhelming. Dr. Samantha Boardman has your Positive Prescription for living life on your terms, and taking care of your mental health, starting today.

5 ways to take better care of our mental health

1. Recognize you’re having an issue

If you are not in a mindset or economic situation to be able to slow down, then ask your friends and family for help and support, and then also be willing to listen to their advice. They love you and if they say: “You’ve taken on too much,” let them help you lighten the load.

“We all give such great advice but we rarely follow it,” says Boardman. “Go to your support group and ask them if they can help take some of the pressure off. None of us can do it all alone. Tell them what you need. Start by saying: I feel stressed and need more help. Then find resources, such as talk therapy, and meditation. But the first step is acknowledging that something has to change.”

“People like people better who are not perfect,” Dr. Boardman asserts. “There’s a study that shows it only takes 17 seconds of looking at social media to feel worse about ourselves” because the images everyone puts forward are of their perfect lives, homes, events, or perfect vacations, but in fact, she says, it’s healthier to “embrace being imperfect. People like imperfect people.” Simone Biles is still the Greatest of All Time, but now she is also human, which people love.

2. Practice self-care

Every day is a chance to start over. “People wait for New Year’s Day or their birthday or the beginning of the month to make a change or get healthier. They’ll say: This year I’m going to start doing yoga! But every morning is a fresh start. Every day, wake up and decide that you are going to take better care of yourself, mentally and physically,” the doctor says.

Do the thing that your future self would be proud of. Look back from some future point in time, and it can be just a few hours from now. Were you happy you got out of bed and took that run or went to the pool and did your swim? If so, she says, that’s the decision to make.

If you’re the kind of person who likes to lie around and dwell on the past or a current problem, ask yourself to shake it off and get outside of your usual behavior pattern. I say to patients, when that happens: “What’s the Un-You thing to do?’ and do that!”

“It can be as simple as putting on your athletic bra and sneakers and getting out the door to walk before the emails and other to-do’s get in the way. Tell yourself this is as important as any other appointment: because it is! You can’t understate the importance of prioritizing your mental state.”

When you start to practice self-care, whether it’s meditation, talk therapy, a morning ritual such as a walk or exercise class, and eating healthier, your brain begins to feel more resilient, and these small practices begin to pay off mentally and physically.

3. Prioritize exercise and getting outside

We underestimate the role of our physical health on mental health. The impact of how much we move or exercise or sleep on our mental health. It was not something that was taught much in medical school. I literally proscribe exercise to my patients. We are all experiencing a lack of getting outside and being in nature.

Those who engage in exercise have fewer mental health days a month and those who engage in sports with others like on a team don’t want to let them down. Do what is called “bundling” where you say I am only going to listen to that podcast I love while I’m walking or only watch that TV show on the treadmill, that’s reward bundling.

Spending time outside in nature makes us happier, according to, so spending time in the natural world is one of the best ways to maximize well-being. Most of us have Nature Deficit Disorder, but even just walking through the park on your way to an appointment is enough to hit reset on your mood.

“Nature is the antidote to ruminating, and we all get caught in that negative thinking loop, like Groundhog Day, complaining about the same things over and over. When you see that happening, break the pattern,” Boardman says. “Instead of calling your same friend to complain about the same topics, take a walk and don’t be on your phone, or listening to music, just let the sounds and sights of the natural world fill your brain with positive vibes.”

Just 20 minutes outside can boost your mood, broaden thinking and improve memory, according to research. If you can get to the beach, the trail, or the mountains that’s great but even if you’re stuck in a large city, the park or riverfront will do it. Any amount of time outside is restorative for your mood and health. “I walk everywhere I can,” says Dr. Boardman. Just start walking whenever your schedule allows.

4. Close the “intention gap”

“Make decisions your future self will be proud of. What are the decisions you are making every day without being conscious of? How many times do you pour salt on your food without tasting it? Why do we always eat dessert after a meal? Why do we eat popcorn with a movie? All of these things are preprogrammed that we are not aware of.

We often have good intentions, but how do you close the intention action gap? Make it easier to do the thing that you want to do. Leave your sneakers by the door. I have a patient who puts on a jog bra when she gets dressed in the morning, and that way she will go for a run later that day. Make it easier.

“When we feel bad we often reach for the wrong thing or cancel going to the gym. When that happens and you have the urge to reach for the candy, ask yourself: “What’s the Un-You thing to do right now? The not-so angel part of me may want to go lie down but I think: What is the Un-You thing to do when I have that propensity. What advice would you give to your friend at that moment? Try to make the decision the future you would be proud of.”

There is something called WOOP goals to help you close the intention-action gap

• W is for Wish. What do you WISH to do?
• O stands for outcome. How will you feel when you complete that wish?
• The second O is for Obstacle and what is getting in the way of you doing it.
• P is for the plan. Make a plan to close the intention-action gap.

If your goal is to not look at your phone during dinner with your kids but it’s happening night after night, how are you going to accomplish it? Plan to leave your phone in the other room.

We all have a tendency to grab the bag of chips to soothe ourselves, or perhaps it’s sweets or other processed junk food. But your brain craves healthy foods that are high in Omega-3 fatty acids like walnuts, seeds, and avocados, which are full of the good kind of fat, in the form of alpha-linolenic acid. “I snack on nut butter and apple, and I love nuts,” says Dr. Boardman. W

When you think about what your brain needs, it’s healthy whole foods that will help reset your mood and keep you from experiencing highs (from sugar) and lows (when the sugar wears off).

Read More: 4 Foods Proven to Improve Your Mental Health

The best foods to improve your mood are full of fiber, such as vegetables, leafy greens, legumes, fruit, nuts, and seeds. High-fiber foods come with antioxidants, vitamins, and minerals, and plenty of fiber to feed your healthy gut microbiome and send signals to the brain that nutrients are readily available, which is like saying you are taking care of yourself and to feel good about that.

“What would you tell a friend? We never take our own advice. But be the expert. Studies say if we teach it to others, how to do something, we feel more mastery over it,” Boardman explains. “And If you splurge, or eat a treat, tell yourself that’s okay too, We are all human!”

Read More: 10 Foods That Boost Your Mood

Bottom Line: Mental health is health. Here are 5 tips from a Psychiatrist.

When you try to be healthier you often eat better or start to exercise but few people think of taking better care of their mental health. The key to total wellbeing is to build resilience and learn how to manage stress. Here are 5 tips from a psychiatrist that you can practice today.

If you’re looking for more ways to incorporate a healthy, plant-based diet into your day-to-day life, check out our Health and Nutrition articles.

The post How to Improve Your Mental Health: 5 Tips From a Psychiatrist appeared first on The Beet.