EXERCISE (outdoor if possible)

  • Increases blood flow to the brain delivering more oxygen and nutrients while removing toxins and metabolic waste.
  • Stimulates new brain cell formation and greater connectivity between areas of the brain.
  • Can change gene expression
  • Regulate the same neurotransmitters targeted by antidepressants but can relieve depression as well as or even better than these drugs. – exercising in nature is considerably more beneficial than exercising indoors. Outdoor exercise will help to reset your circadian rhythm for better sleep. It can replenish your valuable stores of mood-boosting vitamin D.

MEDITATION (Yoga has similar effects)

  • Best uses are for depression, anxiety, and pain management but its benefits extended to mental disorders of all kinds, including generalized anxiety disorder, social anxiety, panic disorder, agoraphobia, and addictions.
  • Increases serotonin and GABA, while reducing the stress hormone cortisol, which significantly contributes to depression. – reduces the brain inflammation associated with depression even down to the level of reducing the expression of pro-inflammatory genes.
  • Reduces negative self-talk, often a problem for anyone with a mood disorder.


  • Being engaged in a leisure activity you enjoy focuses the mind similarly to meditation, releases dopamine, and protects the brain against ageing.


  • Few adults breathe from the diaphragm but instead take short, shallow breaths that contribute to the body’s stress response.
  • Employing proper breathing techniques reduces depression, anxiety, insomnia and post-traumatic stress disorders.


Pia Klaus


klick here for:  My favorite Breathing Technique

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