Beating Stress, Anxiety and Depression

The Ten Lifestyle Factors

Winston Churchill famously referred to his depression as his Black Dog.

We learn in the book how depression and anxiety are related to problems with the emotional brain, which is the part of the brain most like that of a dog. If, unlike Churchill, we see a black dog not as a symbol of disease but as representing our emotional brain, we can see that it needs to be cared for if we are to improve and strengthen our well-being. Without the overlay of the complex human mind, it is easy to see what makes dogs happy, for example a good long walk, and being talked to and stroked. We also need things that lift the human mind and spirit. These include Ten Lifestyle Factors.

  1. Lifestyle Factor 1 Good food and drink. We think this factor is so important that we devote a whole chapter to it in the book, and we outline the main food factors on this site.
  2. Lifestyle Factor 2 'May the force be with you.' There is no doubt that having faith helps - and the scientific evidence supports this. Although some religions have in the past caused harm, especially to women, the simple concept that God is a force of goodness is helpful to most people.
  3. Lifestyle Factor 3 Self esteem. Society's present obsession with celebrity culture and the emphasis on presentation as opposed to substance is causing distress to many people, especially the young. Learn how to improve your self-esteem by working on your personality and appearance.
  4. Lifestyle Factor 4 Materialism versus family and friends. Learn how sterile it can be to strive after material things and how it can create dysfunctional societies and misery. Learn about the importance of family and friends as a source of happiness. The eminent psychiatrist and neuroscientist, Dr David Servan-Schreiber has stated 'If someone asked me where to reverse this trend [of dramatically increasing prescriptions of antidepressants], I would reply that we need to start by confronting the violence in daily relationships, in couples, with our children, or our neighbours, and in the workplace. We need to become more respectful of the needs of our emotional brain for harmony and connectedness. There is no way around what evolution has wired us to want and feel in relationships.'
  5. Lifestyle Factor 5 Time well spent. One of the most unpleasant symptoms of anxiety and depression is that time appears to pass incredibly slowly. On the other hand, if we are absorbed in something, time appears to pass incredibly quickly. There is much evidence that keeping occupied in some way is helpful. Churchill famously kept working, writing books, painting and even building brick walls to deal with his depression - and just think what he achieved! Try to achieve a good balance between work, entertainment, interest and hobbies.
  6. Lifestyle Factor 6 Exercise. There is mounting evidence that physical exercise can greatly relieve the symptoms of depression and that it is particularly beneficial in reducing anxiety. There is evidence from clinical trials that in some cases exercise is as effective as psychological or pharmaceutical treatment.
  7. Lifestyle Factor 7 Rest and relaxation. There are good tips for getting a good night's sleep as well as ways of relaxing generally.
  8. Lifestyle Factor 8 Travel. Try to visualise what would be your ideal holiday - rather than embarking on a holiday simply to impress others. Learn which are the most stress-free ways of travelling.
  9. Lifestyle Factor 9 Our environment. Concern about the impact of the built environment on mental health has been expressed by the US Department of Health and Human Services, who indicate a need for better public health policy to improve the quality of life of all Americans. Such factors are also increasingly recognised in the UK, and people, led by Prince Charles, are now arguing for sustainable communities with green space, encouraging people to meet and talk with each other in safe, attractive surroundings. The fashion for building cities for cars, not people, is increasingly rejected.
  10. Lifestyle Factor 10 Avoiding substances harmful to our nervous system. There are many chemicals, ranging from recreational drugs and alcohol to man-made industrial chemicals and pesticides, that can damage our nervous system and contribute to anxiety and depression. We tell you about the most important ones and advise you how to cut down your exposure to them.