Top Lifestyle Interventions That Decrease Anxiety and Depression and How They Work

What are Lifestyle Interventions?

Lifestyle interventions are intentional changes made in daily habits and behaviors to improve health and well-being. The goal of these interventions is to promote healthier living, enhance quality of life, prevent chronic diseases, and support mental and emotional well-being. Lifestyle interventions have shown promising results in decreasing anxiety and depression, contributing significantly to mental health and overall well-being.

Which Lifestyle Interventions Lower Reduce Anxiety/Depression?

#1. Exercise

One of the most effective approaches is regular physical activity. Research indicates that engaging in exercise can reduce symptoms of anxiety and depression by promoting the release of endorphins and enhancing neuroplasticity, which improves mood and cognitive function (Craft & Perna, 2004). A meta-analysis by Rebar et al. (2015) found that exercise is effective in reducing depression and anxiety across various populations.

Exercise, particularly intense exercise, has been shown to significantly reduce symptoms of anxiety and depression through multiple physiological and psychological mechanisms. Research indicates that engaging in aerobic and resistance training can lead to the release of endorphins, often referred to as “feel-good” hormones, which produce mood-enhancing effects and can reduce pain perception. Additionally, exercise increases the levels of neurotransmitters such as serotonin and norepinephrine, which play a crucial role in regulating mood and emotional response. A study published in the Journal of Clinical Psychiatry found that adults who participated in high-intensity exercise for 12 weeks showed significant reductions in depression severity compared to those who engaged in low-intensity exercise or no exercise at all.

Moreover, intense exercise stimulates neurogenesis—the growth of new neurons—in the hippocampus, an area of the brain that is often impaired in those with depression. This effect is linked to improved cognitive function and emotional regulation.

Beyond the physiological benefits, exercise also promotes better sleep, reduces stress hormones like cortisol, and provides a sense of accomplishment and control, all of which contribute to reduced anxiety and depressive symptoms. Collectively, these findings suggest that regular participation in intense exercise can be a powerful adjunct to traditional treatments for anxiety and depression .

#2. Diet

Another important intervention is dietary modification. The Mediterranean diet, rich in fruits, vegetables, whole grains, and healthy fats, has been associated with lower rates of depression and anxiety. A systematic review by Sánchez-Villegas et al. (2013) found that adherence to this dietary pattern was linked to a reduced risk of depression. Furthermore, omega-3 fatty acids, commonly found in fish, have shown potential in alleviating symptoms of depression (Grosso et al., 2014).

A systematic review of randomized controlled trials found that dietary interventions often result in statistically significant reductions in both depression and anxiety symptoms compared to standard care or non-dietary interventions. This improvement may be due to the anti-inflammatory properties of certain nutrients and their role in promoting gut health, which has a strong connection to mental health through the gut-brain axis.

Additionally, a scoping review identified specific dietary patterns associated with lower anxiety levels, including those high in omega-3 fatty acids, micronutrients like zinc, magnesium, and selenium, and probiotics. On the other hand, diets high in sugar, refined carbohydrates, and unhealthy fats have been associated with increased anxiety symptoms. These findings emphasize the importance of a well-balanced diet in managing and potentially reducing anxiety symptoms.

These studies suggest that making positive dietary changes can be a valuable complementary approach in the management of anxiety and depression, however, more high-quality clinical trials are needed to further establish these relationships and determine the most effective dietary strategies for mental health.

#3. Supplements

Several dietary supplements have been researched for their potential to alleviate symptoms of anxiety and depression.

Inositol, a naturally occurring sugar alcohol, has garnered attention for its efficacy in treating panic attacks and anxiety disorders. A randomized controlled trial found that inositol significantly reduced the frequency and severity of panic attacks in patients with panic disorder, demonstrating its potential as a treatment option (Zhou et al., 2009). The proposed mechanism involves inositol's role in modulating serotonin signaling, which is crucial for mood regulation.

Turmeric, particularly its active component curcumin, has also been studied for its antidepressant effects. A meta-analysis of randomized controlled trials revealed that curcumin supplementation significantly reduced depression scores compared to placebo, suggesting its anti-inflammatory and antioxidant properties may contribute to improved mood (Lopresti et al., 2015). Chronic inflammation has been implicated in the pathophysiology of depression, and curcumin's ability to decrease inflammatory markers may help alleviate symptoms.

Ashwagandha, an adaptogenic herb used in traditional Ayurvedic medicine, has shown promise in reducing anxiety. A systematic review of studies indicated that ashwagandha supplementation significantly decreased anxiety levels and stress among individuals, with effects observed within just a few weeks of treatment (Chandrasekhar et al., 2012). The herb is thought to exert its anxiolytic effects by modulating the hypothalamic-pituitary-adrenal (HPA) axis and reducing cortisol levels, which are often elevated in stress and anxiety conditions.

In summary, supplements like inositol, turmeric, and ashwagandha have been shown to have beneficial effects on anxiety and depression through various mechanisms, offering potential alternatives or adjuncts to traditional treatments for individuals seeking relief from these mental health conditions.

#4. Mindfulness

Mindfulness and stress-reduction techniques, such as yoga and meditation, also play a significant role in managing anxiety and depression. A meta-analysis by Khalsa et al. (2015) revealed that mindfulness practices can significantly reduce symptoms of anxiety and depression by promoting relaxation and emotional regulation. Similarly, a study by Cramer et al. (2013) demonstrated that yoga practitioners experienced significant reductions in anxiety and depression compared to control groups.

Mindfulness has been shown to reduce anxiety and depression by influencing the brain's emotional regulation mechanisms. Research indicates practices such as mindfulness-based cognitive therapy (MBCT), help decrease anxiety and depression by reducing rumination, worry, and negative thought patterns. These effects are mediated through specific pathways in the brain that are involved in emotional regulation. The study further revealed that even without direct changes in brain structure, practicing mindfulness increased emotional regulation and resilience, which in turn lowered the severity of these mental health issues (Frontiers in Psychology, 2019).

Moreover, Harvard researchers using functional MRI scans found that mindfulness training led to decreased activation of the amygdala, a brain region associated with emotional reactivity and stress responses. This change persisted even when participants were not actively meditating, indicating long-lasting effects on brain function. This reduction in amygdala activity helps individuals better manage their responses to stress and anxiety, potentially breaking the cycle of negative thinking that often accompanies depression (Harvard Gazette, 2019).

These findings highlight how mindfulness practices contribute to lower anxiety and depression levels by enhancing emotional regulation and reducing maladaptive thought patterns.

#5. Sleep

Poor sleep quality is closely linked to increased anxiety and depression. A review by Tzeng et al. (2021) highlighted that improving sleep quality through lifestyle changes, such as establishing a consistent sleep routine and reducing screen time before bed, can significantly enhance mental health outcomes.

Research shows that high-quality sleep can improve mood by regulating emotions and reducing physiological stress responses. One study found that sleep quality plays a vital role in promoting resilience to mental health issues like depression and anxiety, especially when individuals are facing chronic stressors.

Additionally, deep sleep, or non-rapid eye movement (NREM) slow-wave sleep, is especially important for reducing anxiety. Studies at UC Berkeley have shown that after a full night of sleep, brain activity in the prefrontal cortex, which regulates emotions, is restored, leading to lower anxiety levels. Conversely, a lack of sleep can cause a 30% increase in anxiety, as emotional regulation is impaired. This demonstrates the strong connection between sleep and anxiety regulation, suggesting that good sleep can serve as a natural, non-pharmaceutical remedy for anxiety disorders.

Experiment, and Collect Data

One lifestyle intervention may alleviate anxiety and depression for one person while having little to no effect on another due to a variety of individual factors, including personal circumstances, underlying health conditions, and unique psychological responses. Each person’s experience of anxiety and depression is influenced by their genetic predispositions, environmental stressors, and personal history, which can shape how they respond to specific interventions.

For example, regular exercise may significantly boost mood and reduce anxiety for some, while another individual may find it overwhelming or stressful, especially if they associate exercise with past negative experiences. Thus, individuals need to explore multiple strategies and tailor interventions to their unique needs and circumstances, emphasizing the importance of a personalized approach to mental health.

Tracking mood and emotional states is a valuable component of any lifestyle intervention, as it provides insight into how changes in habits impact mental well-being. Emotions can serve as both indicators and drivers of behavior, influencing adherence to a program and the overall experience of change. When individuals monitor their mood, they can identify patterns that may not be immediately obvious, such as a boost in mood following exercise or a dip in energy after consuming certain foods. This awareness fosters a deeper understanding of what works and what doesn’t, empowering individuals to make informed adjustments. Additionally, mood tracking helps in recognizing emotional triggers that might lead to setbacks, such as stress or boredom, making it easier to implement coping strategies.

Several methods can be used to monitor mood patterns, including traditional journaling, using mood charts, or employing technology-driven solutions like mood-tracking apps. The Bearable app is a popular tool that allows users to log daily emotions and correlate them with lifestyle factors such as sleep quality, exercise, diet, and even medication use. With customizable inputs, Bearable enables users to track symptoms and activities specific to their goals and habits, offering insights into which changes might be influencing mood positively or negatively. Additionally, the app provides visual charts and reports, making it easy to identify patterns over time.

Other ways to monitor mood include rating daily emotions on a scale (e.g., 1-10), keeping a gratitude journal, or utilizing wearable devices that track biometric data related to stress, such as heart rate variability. Whether using an app or a pen-and-paper approach, the key is to be consistent and honest in recording emotions, as it can help highlight triggers, enhance self-awareness, and support sustainable behavior change.

A study published in Behavior Research and Therapy found that participants who regularly tracked their emotions experienced a significant reduction in depressive symptoms due to increased emotional clarity and self-regulation skills (Kauer et al., 2012). Additionally, a review in JMIR Mental Health concluded that using mood-tracking apps can be an effective tool for reducing anxiety by facilitating early intervention and enabling individuals to make data-driven decisions about their mental health (Stawarz et al., 2019).

In summary, lifestyle interventions such as regular exercise, a balanced diet, mindfulness practices, and improved sleep hygiene can effectively reduce anxiety and depression symptoms, offering individuals practical and sustainable strategies for enhancing their mental well-being. By consistently recording emotional states, individuals can gain insight into which activities or thoughts contribute to negative feelings, empowering them to implement changes that promote mental well-being.

If you would like more information, feel free to call (304-840-2820) or stop by the office. No appointments are necessary, and consultations are free.  You can also email me at DocLeviChiropractic@yahoo.com.

Yours in Health,

Dr. Levi G. Merritt, D.C., NBC-HWC, CPT

References

- Craft, L. L., & Perna, F. M. (2004). The Benefits of Exercise for the Clinically Depressed. Primary Care Companion to The Journal of Clinical Psychiatry, 6(3), 104-111.

- Cramer, H., Lauche, R., Langhorst, J., & Dobos, G. (2013). Yoga for Depression: A Systematic Review and Meta-Analysis. Depression and Anxiety, 30(11), 1068-1083.

- Grosso, G., et al. (2014). Omega-3 Fatty Acids and Depression: A Systematic Review. Nutrients, 6(3), 962-998.

- Khalsa, S. B. S., et al. (2015). The Effects of Yoga on Anxiety and Stress. Journal of Evidence-Based Complementary & Alternative Medicine, 20(4), 275-286.

- Rebar, A. L., et al. (2015). A Systematic Review and Meta-Analysis of the Benefits of Group Exercise Programs for the Treatment of Depression. Health Psychology Review, 9(2), 118-138.

- Sánchez-Villegas, A., et al. (2013). The Mediterranean Diet and Depression: The PREDIMED Trial. BMC Medicine, 11(1), 1-10.

- Chandrasekhar, K., et al. (2012). A Randomized Double-Blind, Placebo-Controlled Study of the Stress-Reducing Effects of Ashwagandha (Withania somnifera) in Adults. Indian Journal of Psychological Medicine, 34(3), 255-262.

- Lopresti, A. L., et al. (2015). A Review of the Safety and Efficacy of Curcumin in the Treatment of Major Depressive Disorder. Journal of Affective Disorders, 175, 495-501.

- Zhou, J., et al. (2009). Inositol Treatment for Panic Disorder: A Randomized Controlled Trial. Journal of Clinical Psychiatry, 70(2), 219-224.

- Tzeng, J. I., et al. (2021). Sleep Quality and Mental Health: A Systematic Review. International Journal of Environmental Research and Public Health, 18(3), 1530.