Leading mental health expert Professor Jane Plant will speak at Rude Health — Ireland’s largest annual natural health and sustainable lifestyle show — taking place in the RDS early next month.

Jane believes our lifestyle choices can both benefit and harm our emotional and psychological health, as she outlines in her new bestselling book, Beating Stress, Anxiety and Depression, just published by Piatkus Books

1. Food and Mood

Many of the drugs and treatments for depression are based on improving energy flow in the brain. How does this relate to food?

• There is much scientific evidence that the food we eat can clog up and block the flow of energy in the brain.
• We simply may not have enough of the vitamins and amino acids in our diet, especially when we are under stress, to make the neurotransmitters that our brains need -- we may lack minerals such as magnesium and lithium in the diet, which are thought to play a crucially important role in maintaining healthy brain activity.
• So ensure good nutrition, especially when you are under increased physical or emotional stress

2. May the Force be with You

Scientific evidence strongly suggests that people who are religious cope better with illnesses or crises. The latest scientific evidence shows that humans, as a species, are unique in having a part of the brain capable of having religious experiences.

Meanwhile, research shows that Buddhist chanting or saying the rosary helps people to achieve peace of mind. So believing in a higher being or a force for goodness, and praying for help and comfort, succeeds in helping people cope with feelings of anxiety and fear.

3. Self-esteem

People’s lives can be made miserable by comparing themselves (and sometimes their partner) with images of tall thin young women, and muscular lean men from movies and magazines. This can be a particular problem for those suffering from low self-esteem.

Yet studies show that generally, if you look better, your self-esteem will improve — the trick is to try to be realistic. Try to think of someone who is your type, who you admire, who looks good — and try to learn from them.

Tackle weight or skin problems by improving your diet. Some people’s whole appearance can be lifted by a new hairdo, and a recent study confirms that make-up can help women’s self-esteem.

4. Nightmare of the American Dream

Many of those who succumb to depression are high achievers, and are still driven by their childhood experiences to show how successful they are.

They can put too much effort into achieving success and flaunting the symbols of success, and far too little time into themselves and their relationships.

Some people can cause themselves much stress by envying and trying to compete with others. Family and friendships should be based on support and mutual trust, not on destructive negative competition, rivalry and envy.

5. Exercise

If you are suffering from a depressive illness, even thinking about exercise can appear daunting. However, evidence shows that physical exercise greatly improves the symptoms of depression, and is particularly beneficial in reducing anxiety. Start gently — take a short walk in daylight and work up gradually. Other simple exercises you can do include doing shopping on foot or by bicycle, or walking rather than driving your children to school.

6. Rest and Relaxation

Scientific evidence points to relaxation having a profound and positive effect on the physical, psychological and spiritual well-being of individuals, and that “doing nothing” should be seen as an important part of staying healthy, and not at all |as laziness.

There are many excellent methods available, including massage, hypnosis, meditation and breathing exercises, to help you slow down. Many have been shown clinically to help mental well-being.

Massage, for example, has been shown to reduce symptoms of anxiety, depression and insomnia.

7. Your Environment

Exposure to nature — walking in parks or in the country — benefits mental health.

Advantages include improved |self-awareness, self-esteem and mood; a reduction of |negative feelings; improved ability to recover from stressful episodes; alleviation of the symptoms of anxiety and depression, including insomnia, tensions, irritability, headaches and indigestion; improved psychological health and a restored capacity for attention and concentration.

8. Your Nervous System

There are many chemicals, ranging from recreational drugs and alcohol to man-made industrial chemicals and pesticides, that can damage our nervous system and contribute to anxiety and depression. If you feel you already have a problem with drugs, including tobacco or alcohol, ask your GP to refer you to your nearest drug and alcohol team.

9. Time well spent

One of the most unpleasant symptoms of anxiety and depression is that time appears to pass incredibly slowly. It is helpful to most people with anxiety or depression to try to find something to occupy their time and mind.

• Work: It is generally recognised that in most situations work is a powerful aid to recovery from anxiety and depression. If work is a main source of stress, thinkcarefully of the beneficial changes you can make.
• Entertainment: Find good ways to unwind that make you feel better over the long term — choose books,movies and TV programmes that enhance your mood.

10. Travel

If you suffer from SAD, visualise what would be your ideal holiday -- a walk along a beautiful beach or being surrounded by trees and gardens -- then work out the nearest place that fits your dream and plan to go there.

Professor Jane Plant, author of Beating Stress, Anxiety and Depression, will speak at Rude Health at the RDS — Ireland’s largest annual natural health and sustainable lifestyle show — taking place on Saturday 6 and Sunday 7 September, from 11am-6pm both days. Entrance fee: €10

- Brenda Woods