We are all creatures of habit. Some of our habits are “good”, and improve our lives and well being. We generally think of those as healthy. Some of our habits are “bad”. They make our lives more difficult and make us “sicker” or work against our own health and well being. We generally think of these as “unhealthy”. Words like “good” or “bad”, “healthy” or “unhealthy” are all about making a judgment, but remember, we are talking about habits and routines, not people. The habits may be bad and unhealthy, not the person.
How do you go about establishing healthy habits and routines? Like many other things, we will start with “baby steps”, and we will also start with the morning habits and routines. After all, you can’t always control how your day develops, but you can often control how your day starts.
Do you eat breakfast? Many people who struggle with depression find mornings especially difficult. Despite this, breakfast is (as they say) is the most important meal of the day. This is not just a nutritional perspective, but how you start your day sets the tone for the rest of the day.
What does that entail? Maybe some protein and healthy (complex) carbohydrates. Try whole wheat instead of white bread for toast. Eat a less sugary, more fiber cereal. Need a grab and go? Make hard-boiled eggs, peel and put in a ziplock bag. The trick to having a healthy breakfast starts with planning.
What else can you do to start living with healthier habits? Set your alarm and get up the same time each morning. Having a regular sleep pattern (getting up the same time is half the battle) is a basic block to better mood and stress management.
Try this AM routine. Practice it daily to build a “healthy habit” and positive start to your day.
- Set alarm
- Get out of bed. Consider light stretching or doing a morning meditation.
- If weather permits, open a window and take a few deep breaths of fresh air.
- Eat breakfast. Take any AM medication as directed.
Keep a log and practice this for 30 days. You can change your breakfast if you get bored, but plan that switch ahead of time and make certain you have the items you need. Practice for another 30 days.
If you are still struggling with depression, or not able to stick to a healthy routine call us at Ketamine Wellness Centers today. Ketamine treatment can help jumpstart your healthy changes, and allow you to take control of your life and well being.
Call us today and begin a healthier routine and habits that will work for you!
Dr. Ellen Diamond is the Clinical Psychologist for Ketamine Wellness Centers.