In the context of anxiety (phobias, OCD, GAD), today we will discuss hygienic and dietary guidelines. These guidelines aim to provide advice on lifestyle habits and complement the therapeutic elements you will teach your patient.

the guidelines :

 

sport

The first thing to discuss with your patient is the resumption of exercise. Exercise, as you know, has an impact as strong as antidepressants when practiced regularly. A primary piece of advice is to resume exercise, focusing on endurance sports, or “cardio.” Examples include cycling, running, brisk walking, or swimming.

The idea is that regular exercise increases serotonin levels, creating a calming effect and improving mood. It is crucial to emphasize that regularity, not intensity, is key. Dr. Malbos recommends 20 to 30 minutes of exercise, 2 to 3 times a week.

stimulants

Another hygienic and dietary guideline is to quit stimulants. If your patient smokes, they might think smoking calms them, which is incorrect. Nicotine is a stimulant that exacerbates anxiety.

Alcohol is also a stimulant and should be consumed only occasionally. If this is too challenging, the C2Addict software with its ecological environments containing craving cues can be an ideal therapeutic ally.

Caffeine is another stimulant, so it’s important for anxious patients to avoid it. Dr. Malbos suggests green tea as an alternative, noting it is healthier. If your patient cannot do without coffee, suggest decaffeinated coffee.

diet

“Eat desserts!” This is what you should tell your patients. A dessert at each meal increases serotonin levels. However, this doesn’t mean having a cake every day. The goal is not to make the patient obese.

Other than this, there are no strict dietary rules. The diet should be as varied and balanced as possible. Dr. Malbos recommends the “Yuka” app to help patients understand which foods are good or bad for their health.

Light exposure

It is important for your patients to get exposure to sunlight, as this triggers serotonin secretion. Walking, sunbathing, and beach trips are advisable, but in moderation. The idea is not to spend an entire day in the sun, but to get regular exposure throughout the week.

The type of light is also essential. Patients should favor warm-toned lamps that mimic natural sunlight or sunset hues, avoiding cold, white light.

Important: Do not neglect bedside lamps; they are crucial.

sleep

To maintain healthy sleep rhythms, advise your patients to go to bed at a fixed time, regardless of the hour, as long as it is regular.

If patients have difficulty falling asleep, they can try meditation, relaxation exercises, or C2Hypno.

sexual activity

Often overlooked by patients, sexual activity is very important. Regular sexual intercourse can help reduce anxiety. Inform your patients that having regular sexual relations is beneficial.

Each orgasm results in the secretion of oxytocin in the brain, providing a calming effect that lasts for a week. Thus, recommending at least one sexual encounter per week is advisable. If your patient does not have a partner, masturbation is just as effective.

You can see that these hygienic and dietary guidelines are relatively simple to implement and play a significant role in reducing anxiety in anxious patients. Consistency is key.

 

Also, check out our article on slogans and  Schultzrelaxation.

 

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