This system of treatment is one I’ve designed for myself using a variety of tools including Jon Kabatt-Zinn’s program for mindfulness.
So far, it’s helped alleviate most of my anxiety (severe) and a mild depressive disorder. I’ve only used the system for three weeks so I’m not sure of the long-term affects, but I’ve also combined it with cognitive behavior therapy from a local clinic and taking 15 mg of Buspirone daily.
Meditation [simple breath] 15-45 minutes daily.
Exercise 30 mins. daily
I walk, but any mild cardio activity is good.
Yoga 20-30 mins. 3 days per week (or more).
Gratefulness list. Add at least one item daily.
Projection – This activity involves writing out idealized versions of what you want your life to be. You can do one segment at a time or write out the whole of your ideal life in one sitting. It’s up to you. This was one of the most difficult exercises for me, but very useful.
Accomplishment – Accomplish one thing you can pat yourself on the back for everyday. This can be as simple as getting out of bed or as complicated as solving life’s major riddles.
Affirmation – A daily affirmation is very important. You can find daily affirmations in spiritual readings or on several websites.
Diet – Limit caffeine and processed sugar intake, drink more water and green tea and attempt to eat as healthily as possible. Diet affects mood, so remember you need complex carbs.
I’m tweaking my program weekly to accomodate the Zinn meditation program, but what I’ve done here seems to work. If you decide to try this, the first week your mood may be a bit elevated and the second week a bit of a slip in mood. Ride through it and the third week mood should stabilize.
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