By Dr. Tim Shannon, PsyD, OSF Medical Group
We all strive to have more “balance” in our lives, whether it’s a work-life balance, eating a balanced diet, or finding a balance of mind, body, and spirit. However, as a society, it is the norm for us to work 70 hours per week, eat fast food, and be glued to our smartphones. With all of these imbalances in our lives, it is no wonder we are facing a mental illness epidemic.
In fact, according to the National Alliance on Mental Illness (NAMI), 1 in 4 American adults are living with mental illness. A mental illness is a medical condition that effects how a person feels, acts, thinks, or perceives in a way that disrupts their ability to function in ordinary life. So what’s the good news about mental illness? Recovery is possible.
A Balancing Act
Most people diagnosed with a mental illness can experience relief from their symptoms by participating in an individualized treatment plan. One popular and rather successful method of therapy for all types of mental illness is social rhythms therapy.
The focus of social rhythms therapy is to help people identify and maintain the regular routines of everyday life. We all understand what we are supposed to be doing — work 40 hours per week, eat three meals per day, sleep eight hours every night, and exercise 30 minutes per day. But what happens when we work long hours on a little amount of sleep, only eat one meal, and skip our exercise routine for the day? We become unbalanced.
Disruptions to our balance may provoke symptoms of mental illness and cause us to do things we aren’t supposed to do. For instance, we may find ourselves yelling at our spouse more often, not meeting deadlines at work, or experiencing mood swings. Simply put, the basis behind social rhythms therapy is if we do good things for our mind and body, we feel better psychologically. Easier said than done, right?
Here are some ways to help us find balance in our lives.
- Keep a regular schedule. Find a routine that works for you and stick to it. Eat meals and exercise at the same time each day and have a scheduled bedtime. This will help set your internal clock, which in return, regulates your mood and hormone levels.
- Build downtime into your schedule. When planning out your week, be sure to schedule time for you! Identify the things that help you recharge, such as going for a run, cooking dinner with your family, or a date night with your spouse. You are more likely to fulfill these activities if they are scheduled in your calendar.
- Increase your serotonin levels. Serotonin is a chemical in your brain related to mood, appetite, sleep, memory and learning, and social behavior. You can increase your serotonin levels by eating foods containing tryptophan, such as oranges, turkey, nuts, and cheeses.
- Set realistic goals. You may not be able to make all of these changes toward a more balanced lifestyle all at once. Set realistic goals to help you achieve balance, like leaving the office earlier one night per week, or adding 10 minutes of exercise per day.
Regulating your daily rhythms and finding that perfect lifestyle balance is hard work and occurs over a period of time. But keep in mind, when you do what your body is supposed to be doing, you feel better mentally and physically. Whether you are struggling with a mental illness or not, we can all benefit from a little more balance in our lives.
Dr. Tim Shannon, PsyD, is a licensed clinical psychologist with OSF Medical Group – Behavioral Health. Dr. Shannon received his doctorate from the Forest Institute of Professional Psychology and has been practicing psychology for more than 25 years. Located at 405 Kays Drive in Normal, OSF Behavioral Health provides a wide-range of outpatient-based counseling services. To schedule an appointment or to learn more about OSF Behavioral Health, please visit osfmedicalgroup.org or call 309-664-3130.
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