Self-management program for depression: module 4
Jan 27, 2025
Module 4: Healthy Habits
Objective of the Module: Incorporate routines that promote emotional well-being.
Healthy habits to improve mental health.
Importance of exercise in emotional regulation.
Exercise not only improves physical health but also helps reduce anxiety and depression. During physical activity, the body increases the production of serotonin and dopamine, neurotransmitters that influence mood. In addition, exercise acts as a “natural stress reliever,” reducing accumulated tension and improving self-esteem.
Activity: planning pleasant activities.
Use the Planner template to schedule rewarding and enjoyable activities that bring you emotional balance, such as outdoor walks, dancing, playing sports, among others.
Tips to improve sleep quality
Sleep hygiene
Introduction to a balanced diet.
Proper nutrition has a direct impact on mental health. A diet rich in fruits, vegetables, proteins, and healthy fats (such as those found in nuts and avocados) helps stabilize blood sugar levels and provides essential nutrients for brain function. Avoiding excess sugar and processed foods contributes to reducing irritability and anxiety.
Healthy eating – Healthy brain
Tools and activities:
Planning a healthy routine.
Activity: Here is a weekly planning template to help you integrate healthy habits into your daily routine.
Healthy eating books related to mental Health.
Recommended books:
🎊 Congratulations! You’ve overcome another challenge on your journey. Don’t stop now—you’re doing great. 💡
Self-management program for depression: module 4
Jan 27, 2025
Module 4: Healthy Habits
Objective of the Module: Incorporate routines that promote emotional well-being.
Healthy habits to improve mental health.
Importance of exercise in emotional regulation.
Exercise not only improves physical health but also helps reduce anxiety and depression. During physical activity, the body increases the production of serotonin and dopamine, neurotransmitters that influence mood. In addition, exercise acts as a “natural stress reliever,” reducing accumulated tension and improving self-esteem.
Activity: planning pleasant activities.
Use the Planner template to schedule rewarding and enjoyable activities that bring you emotional balance, such as outdoor walks, dancing, playing sports, among others.
Tips to improve sleep quality
Sleep hygiene
Introduction to a balanced diet.
Proper nutrition has a direct impact on mental health. A diet rich in fruits, vegetables, proteins, and healthy fats (such as those found in nuts and avocados) helps stabilize blood sugar levels and provides essential nutrients for brain function. Avoiding excess sugar and processed foods contributes to reducing irritability and anxiety.
Healthy eating – Healthy brain
Tools and activities:
Planning a healthy routine.
Activity: Here is a weekly planning template to help you integrate healthy habits into your daily routine.
Healthy eating books related to mental Health.
Recommended books:
🎊 Congratulations! You’ve overcome another challenge on your journey. Don’t stop now—you’re doing great. 💡