Long after I sell my psych book, I want to be able to read this. Stephen Ilardi and colleagues used these steps toward a therapeutic life-style change for people with depression and 77% of the 74 people who completed the program (12 weeks) experienced relief from their symptoms. So this is for me.
Aerobic exercise: 30 minutes a day, at least three times weekly (increases fitness and vitality, stimulates endorphins)
Adequate sleep: with a goal of 7-8 hours a night (increases energy and alertness, boosts immunity and memory)
Light exposure: at least 30 minutes each morning with a light box (amplifies arousal, influences hormones)
Anti-rumination: by identifying and redirecting negative thoughts (enhances positive thinking)
Nutritional supplements: including a daily fish oil supplement with omega-3 fatty acids (aids in healthy brain functioning)(520)
Imagine the possibilities! And doing this continually can only prevent future recurrences of what ails us!
(Myers, David G. Exploring Psychology Eighth Edition. New York. Worth Publishers. Print. 2011.)
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