We were all there. We reach for that bag of chips or “just a small bowl” of ice cream when we are emotionally upset. “The connection between emotions and food is not a myth. People eat to feel better. So the connection is there, ”said Sherry L. Pagoto, PhD, Associate Professor of Preventive and Behavioral Medicine at the University of Massachusetts Medical School at Worcester.

By neglecting our mental health, we disregard our physical health. A study by the Harvard TH Chan School of Public Health found that running for 15 minutes or an hour of walking reduced the risk of major depression by 26%.

Alarm clock

Depression often makes us sleep longer. This is not only unhealthy for the body but also unhealthy for the mind. The National Sleep Foundation recommends adults (18-64 years old) between seven and nine hours of sleep a night. This takes into account the occasional “sleep in”.

By getting up at the same time each day, the mind has a chance to sort through the past dreams and start the day. As soon as you get up, start the first exercise, make the bed. Admiral William H. McRaven, US Navy retired, quoted: “If you want to change the world, start by making your bed … you have done the first task of the day.”

Follow this with a healthy breakfast. There’s no need to have a full hot breakfast to lift your spirits, especially if it’s not on your schedule. Here are some healthy, natural energy alternatives for people on the go:

· Greek yogurt

· Fresh fruit

· Cottage cheese

· Nuts or nut butters

· Avocados

· Full grain

To simplify your morning schedule, remember to pack your “breakfast” the night before. This not only saves time, but also takes away possible frustrations on the way out. Instead, use those saved minutes to self-check. This also allows your mind to start the day in a more balanced mood.

Afternoon low

This is the time of day when we simply “run out of fuel”. Our bodies, and mostly our mental systems, react with effervescence or drowsiness. That means it’s time to take a break.

Anxiety and depressive disorders cost more than $ 1 trillion in lost productivity annually around the world. Take a 15-minute walk. This can also seem like a chore for those who work from home.

The idea is to get the body moving. If we distract our minds with activities that don’t require much thinking ahead, we have a chance to sort the information and rearrange our moods.

This is also a good time for a snack. Have snacks ready that require your hands (keep them busy).

· Apple slices with peanut butter

· Celery sticks

· Red peppers with guacamole

· Kale Chips

If you’re looking to have a drink, always opt for water first, but a cup of decaffeinated tea is also acceptable. By providing our bodies with nutritious foods, we stay in better and more fertile productivity.

After dinner

When our moods are changed, we tend to have cravings. For many of us, we justify eating desserts. In 2011, the industry report claimed that baked goods manufacturers had sales of $ 33 billion.

Instead of reaching for the Oreo’s, reach for other alternative sweets.

Frozen yogurt (with or without fresh fruit)

· Rice cake with peanut butter

· Watermelon

Popcorn (no butter)

· Sugar-free chewing gum

When you feel full, get exercise. While a short walk is best, lifting only hand weights may be beneficial. As the body becomes tired from exercise and eating, the mind can rest more easily.


Feeling down all the time puts a lot of strain on your mind and body. The important thing is that you make yourself number one on your priority list. Eating healthier and taking small breaks creates a calmer mood and a more accessible aura.


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