MAIL: The “5 and 5 Plan” to Tackle Mental Health
By
Dr. Scott Olson, ND
Posted June 11, 2024
“I’ve been feeling more anxious and depressed lately, and I’m not sure if it’s just a normal part of getting older. When should I seek help?”
— Agnes
Hi Agnes,
Everyone feels a bit anxious or down sometimes. But if it’s been going on for a while and impacts your daily life, it’s definitely worth reaching out for some mental health support.
So, when should you consider seeking professional assistance?
When my patients ask about anxiety and depression I share five signs with them—these are good indicators that it might be time to talk to a professional about their mental health:
- Symptoms are persistent, lasting for weeks or months.
- Your mood significantly interferes with your work, relationships, or overall quality of life.
- You have trouble finding joy or interest in activities you used to enjoy.
- You’re experiencing physical symptoms like changes in appetite, sleep problems, or low energy.
- You have thoughts of self-harm or suicide.
I always remind my patients that they DON’T have to wait until things feel unbearable before seeking help. Early intervention can make a big difference in managing mental health symptoms and preventing them from getting worse.
Anxiety and depression are two sides of a coin—one can often cause another. The following are five changes that research shows can help with both:
- Regular exercise: Physical activity can boost mood, reduce stress, and improve overall well-being. Aim for at least 30 minutes of moderate exercise most days of the week.
- Healthy diet: Eating a balanced diet rich in whole foods, fruits, veggies, and omega-3 fatty acids (found in fatty fish) can help support brain health and regulate mood.
- Mindfulness and relaxation techniques: Deep breathing, meditation, and yoga can help calm the mind and reduce stress and anxiety.
- Quality sleep: Prioritizing quality sleep and aiming for seven to nine hours per night can significantly impact mood and emotional regulation.
- Social support: Connecting with loved ones, friends, or a support group can provide a sense of belonging and help combat feelings of isolation and loneliness.
There are many great resources, from therapy and counseling to support groups and medication (if needed). Your primary care doctor is a great place to start. They can assess your symptoms and refer you to the right mental health professional.
The bottom line is this: prioritizing your mental health is VITAL, and there’s no reason to tough it out alone. Reaching out for help is a sign of strength, not weakness. You’ve got this!
P.S. Achieve better mental health by targeting the belly-brain bond.
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
View More Free Articles
Liver Brain Link Will Have You Rethinking Memory Loss
Here’s something that might surprise you… Your liver could be secretly sabotaging your brain health. We know that what happens in the liver doesn’t always stay in the liver. But now, groundbreaking research reveals just how deeply this vital organ’s health is connected to a critical aspect of aging… your memory and thinking skills. Scientists...
Nature’s Pharmacy Knocks Out Long COVID Symptoms
I’ve had many people ask me about Long COVID recently. It’s a big concern because it’s affecting more survivors than you might think. If you’re one of them—before you resign yourself to a life of lingering symptoms—there’s hope on the horizon… And it comes straight from Mother Nature herself. Recent data paints a sobering picture....
11 Hacks to Beat the Winter Blues
As the days grow shorter and the nights longer, many of us find ourselves battling more than just the cold weather. Seasonal Affective Disorder (SAD), a form of depression that strikes during fall and winter, affects millions each year. While the exact causes aren’t fully understood, experts say that seasonal changes disrupt our body’s circadian...
Mailbag: Halt Hair Loss Naturally
“I take a lot of vitamins, but my hair is falling out by the handfuls. I am 85 years old, but don’t have any major health problems that I know of.” – Hair Today Gone Tomorrow Hi Hair Today, I understand your concern about hair loss. Few things make us feel older than our years, quite...
5 Fall Foods to Supercharge Your Immune System
It starts with a tickle in the back of your throat… Or a little sniffle or sneeze—and before you know it, you’re knocked down for the count. Cold and flu season has arrived. If you’ve managed to escape these sneaky little viruses so far, let’s try to keep it that way. Because, let’s be honest,...
Common Chemicals Could Be Sabotaging Your Sleep
Do you have trouble sleeping? Many of us blame common causes like afternoon coffee or evening screen time. But what if the real culprit is something you’d never expect—lurking right in your home? New research points to troubling evidence about how everyday chemicals could sabotage your shut-eye… Scientists have uncovered an alarming link between common...
The Forgotten Berry Your Bones Are Craving
Strawberries and blueberries rank first and second as America’s favorite berries. And, of course, cranberries shoot to the top of the list around this time of year. But there’s another underrated berry we should be giving a second look. Especially if you’re a senior concerned about your bone health. Because new research reveals this unassuming...
Gut Hack Helps You Avoid the Flu
Flu season hasn’t ramped up… yet. According to the CDC’s FluView, we’re still hovering at around one percent of the population testing positive for influenza. That’s fantastic news… but it doesn’t mean it’s time to rest. In fact, NOW is the time to prepare, because this is the calm before this season’s storm. As the...
Ditch “Calendar Age” to Live Longer and BETTER
“Age is just a number.” If we’ve heard that phrase once, we’ve heard it a thousand times. So, it’s easy to dismiss the thought. But the truth is, how old you feel is more critical than the number of candles on your birthday cake. Let me explain… Imagine the following scenario… Two 65-year-olds walk into...
5 Reasons to Eat MORE Pumpkin This Fall
When you think of fall, what comes to mind? Colorful leaves? Cozy sweaters? How about pumpkins? Sure, you probably carved one for Halloween, and you may bake a couple cans of it into a pie for Thanksgiving. But what if I told you that this humble squash could ALSO be your secret weapon for staying...