Regulating physical habits to promote well-being

When we talk about mental health, especially in the context of anxiety and depression, we tend to focus on negative thoughts and how to manage them. However, there is a fundamental component that should not be ignored: the body.

The mind and body are closely connected, and often small changes in our physical routines can lead to significant improvements in our mood and mental clarity.

Depression, for example, profoundly alters brain chemistry and changes the way we perceive reality. In these cases, taking care of the body is not a luxury: it is a key therapeutic strategy.

Balanced nutrition and meal schedules

One of the most common symptoms of depression is appetite disturbance. Some people lose their desire to eat completely, while others overeat as a way to numb their discomfort.

This imbalance can reinforce the vicious cycle of physical and emotional distress. That's why a structured diet is crucial. It's not just about “eating healthy,” but about creating a framework of stability: three meals a day, with an emphasis on a good breakfast.

The first meal of the day helps stabilize blood sugar levels, provides energy to the brain—especially if it includes protein, fruit, and natural foods—and reduces mental fatigue.

Skipping meals can aggravate irritability and exhaustion. Depression makes us feel like “nothing matters,” but eating right is an act of self-care that, repeated day after day, has a cumulative impact on our well-being.

Sleep regulation: sleep hygiene

Sleep is often one of the first aspects affected in depression: whether due to insomnia or an excessive need for sleep, disruption of the circadian rhythm has a direct impact on emotional state. Sleeping well is not just about resting; it is allowing the brain to perform essential functions of emotional regulation, memory, and chemical restoration.

Establishing a sleep routine involves more than just going to bed early. It means designing an environment that promotes rest: turning off screens at least 30 minutes before bedtime, reducing the consumption of stimulants (such as caffeine) in the afternoon, avoiding the use of phones in bed, and trying to get up at the same time every day, even if it is difficult.

According to several authors, waking up late reinforces feelings of lack of control and disconnects us from the flow of the day. Good sleep hygiene is a silent but crucial pillar of recovery.

Sunlight exposure and circadian rhythms

Another underrated physical habit is daily exposure to sunlight. It's not just about getting vitamin D—although that's an important benefit—but about letting your brain know that the day has begun, thereby activating serotonin production and normalizing the hormonal cycles that regulate sleep, appetite, and mood.

In depressive contexts, inertia can lead us to stay locked in our homes, with the curtains closed, in the dark. Breaking this dynamic may seem like a minor act, but going outside for even 10 minutes in the morning has a profound regulating effect on the body. The sun is an external spark that rekindles our inner life. Making it part of a daily routine can be one of the first visible steps towards activation.

Daily physical movement and its neurochemical benefits

Physical exercise is not just generic wellness advice: in the treatment of depression, it is considered by many experts to be a natural antidepressant, with effects comparable to medication in mild to moderate cases.

When the body moves, it produces endorphins, dopamine, and serotonin—all substances that improve mood. In addition, movement counteracts the feeling of “paralysis” that many people describe when they are depressed.

There is no need to start with strenuous routines. The important thing is to break the cycle of inactivity. Walking, stretching, doing gentle exercises at home... any movement counts if done regularly. Even if you don't feel like it, moving should become an act of discipline rather than motivation.

As several specialists say: “Don't do it because you feel like it, do it because you need to.” The body understands the language of movement, and when you activate it, it starts sending signals to the brain that something is changing. Motivation comes later.