Struggling with anxiety or depression? Here are some behavioral changes you can make starting today that might help, writes SiliconPsychMD
in a cool, dark bedroom, turn off screens and anything else interactive at least an hour or two before sleep. I advise my patients to"tech off at 10," meaning no screens, computers, text messaging, emails, or any other electronics before bed. If you cannot sleep, take to reading, ideally on paper in a dimly lit room or on a Kindle, but, on the Kindle, try to invert the colors for white text on a dark background.
"Vertical time" spent upright and moving about, ideally exercising on most days of the week, helps blow off steam and has been shown to improve neurogenesis, as described by authors of a 2018 article in. Neurogenesis involves the needed growth of new neurons and connections in the brain. Research indicates that exercise can improve mood, reduce anxiety, and enhance sleep quality at night.
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