Positive Words for People with Mental Illness

Positive words can be incredibly powerful if you have a mental illness. Here are some positive words of encouragement from HealthyPlace.

The power of positive words is undeniable, yet negative self-talk is a feature of many mental health conditions. The good news is, learning to override those negative thoughts with positive words of encouragement can be a key factor in surviving – nay, thriving – when you have a mental illness.

In the words of J.K. Rowling’s Albus Dumbledore, "Words are, in my not so humble opinion, our most inexhaustible source of magic." So how can you conjure the magic of positive words?

Positive Words of Encouragement for People with Mental Illness

If you're reading this during a period of anxiety or depression, you probably don't want to delve too deep to find positive words of encouragement. To help you see just how powerful the right words can be, here are some inspirational quotes to help you move into a more positive headspace.

"Promise me you'll always remember — you're braver than you believe, and stronger than you seem, and smarter than you think." — Christopher Robin from Winnie the Pooh.

"The most beautiful people we have known are those who have known defeat, known suffering, known struggle, known loss, and have found their way out of the depths." — Elisabeth Kübler-Ross from Death: The Final Stage of Growth.

"I am not afraid of storms for I am learning how to sail my ship." — Amy March, from Little Women.

Positive Words to Promote Mental Wellbeing

Reading the positive words of others is only one way to promote mental wellbeing. It can also be therapeutic to write positive words about life with a mental illness. Writing letters to yourself or others, for example, can be a powerful tool to aid your recovery or help you live better with a mental illness.

For instance, in 2012, former counselor and depression sufferer, James Withey, (along with psychologist Olivia Sagan) launched The Recovery Letters: a series of online letters written by people recovering from depression addressed to those currently affected ("Positivity for Depression: Is That Even Possible?"). The letters were compiled into an anthology to offer hope and inspiration to those with depression. Since publication, thousands of readers have written to the authors claiming the book saved their lives or played a crucial role in their recovery.

Author Matt Haig also adopted the technique of letter-writing in his memoir of depression and anxiety, Reasons to Stay Alive. Throughout the book, the author addresses his past self (the twenty-four-year-old who thought of ending his life standing on a cliff edge in Ibiza), from a place of understanding and recovery. He writes:

"THEN ME: This pain though. You must have forgotten what it was like. I went on an escalator today, in a shop, and I felt myself disintegrating. It was like the whole universe was pulling me apart. Right there, in John Lewis.

NOW ME: I probably have forgotten, a little bit. But listen, look. I'm here. I'm here now. And I made it. We made it. You just have to hold on."

If you have a mental illness, writing a letter to yourself can be incredibly therapeutic. On your worst days, you can look back at the positive words you wrote when you felt hopeful and know that the negative emotions will pass.  

Writing a List of Positive Words for Mental Wellbeing

You don't have to write yourself letters, start a blog or pen a bestselling memoir to benefit from the power of positive words. Instead, you can repeat positive affirmations to yourself such as, "I am physically and mentally strong" or "I can get through this."

Alternatively, you can write a list of positive words that describe you or your life to distract your mind from negative thinking. Start a mind-map and jot down anything and everything you like about yourself, whether it's that you listen well to others, that you're funny, brave, or empathetic, or even that you like your physical features. Those positive words make up the entirety of you, and they deserve just as much attention – if not more – than your negative thoughts, so make room.

article references

APA Reference
Smith, E. (2021, December 31). Positive Words for People with Mental Illness, HealthyPlace. Retrieved on 2025, May 3 from https://www.healthyplace.com/self-help/positivity/positive-words-for-people-with-mental-illness

Last Updated: March 25, 2022

Food Mood Boosters: 10 Foods for Mood Improvement

Our food mood boosters list of specific foods that help improve your mood and mental health.  Includes why these foods are good for mood improvement. Details on HealthyPlace.

Looking for food mood boosters? Yes, food and mood are related. Searching for food that will contribute to mood improvement will lead you to a number of options, but they all have a couple of things in common: they’re healthy foods and they’re high in proteins and vitamins; the nutrients needed to have a balanced system.

Don’t get discouraged — that doesn’t mean you’re stuck eating the trendy superfoods or salads all the time. The types of foods for a mood booster and foods that can improve mood overall range from everyday fruits and vegetables to more expensive options that you might expect to see on a gourmet menu.

List of Food Mood Boosters to Help Improve Your Mood

All of the food mood boosters below are important for nutrition and mental health.

  1. Salmon: One of the best food mood boosters with protein, vitamin D, potassium, omega 3s, and B vitamins in its arsenal, it’s not much of a surprise that salmon appears on many lists of food for mood enhancement. Another reason it pops up is that salmon provides tryptophan, an amino acid linked to converting serotonin in the brain. Serotonin is linked to mood regulation.
  2. Lentils: These are another repeat hit across food lists for boosting mood. They have B vitamins, which are linked to reducing irritability and depression since they also contribute to the production of serotonin.
  3. Bananas: This fruit is another to add to the list of foods that provide or affect tryptophan.
  4. Yogurt: Yogurt is high in probiotic bacteria. That may just seem like a buzzword, but what it means is it helps break down nutrients for absorption into the body. Including yogurt in your diet can help with your body’s intake of nutrients from other foods.
  5. Liver: You might be wrinkling your nose at this one, but liver is best known for its high content of vitamin B12. It also offers protein, iron (which is thought to play a role in the production of serotonin and dopamine), potassium, and many other vitamins and nutrients.
  6. Berries: Rich in vitamin C, berries of all sorts also offer antioxidants, fibre, potassium and digestive enzymes.
  7. Spinach, Kale, Collard Greens, and other dark green vegetables: Each of these contain a wealth of various vitamins that are important for everyday health, including mood regulation. Spinach in particular also has iron, calcium, potassium, and omega 3s among others.
  8. Sweet Potatoes: Sweet potatoes have various amounts of different vitamins, but its big sell for being food for mood-boosting is the antioxidant beta-carotene which protects the body’s cells and has also been linked to improving brain function.
  9. Eggs: This North American breakfast staple contains vitamin D, omega 3s, and that mood-linked B12 vitamin.
  10. Brazil Nuts: Call the “King of Nuts,” the Brazil nut has vitamin E, magnesium, selenium, and provides tryptophan.

Doing more research into and consulting your doctors about the full impact of these foods may be beneficial for you, especially in how they can work together, how they might work alongside medications you’re taking, and to discover what alternatives there are should you be allergic to any of these. In addition, using a food and mood diary or journal can help you keep track of which foods impact your mood and are helpful or unhelpful in that regard.

When looking for food mood boosters, here’s one important thing to keep in mind. Seek out organic options and avoid processed ones. The organic versions of these foods can help enhance your mood.

article references

APA Reference
Barton, L. (2021, December 31). Food Mood Boosters: 10 Foods for Mood Improvement, HealthyPlace. Retrieved on 2025, May 3 from https://www.healthyplace.com/self-help/food-mental-health/food-mood-boosters-10-foods-mood-improvement

Last Updated: March 25, 2022

Foods for Mental Health: What Effect Do They Have?

Foods and mental health are linked. Discover how foods affect your mental health on HealthyPlace.

Did you know that foods can affect your mental health? Foods for mental health is a topic that’s become more prevalent and discussed in the past decade or so, and research is consistently finding a relationship between different foods and mental health (see Nutrition and Mental Health) and how food and mood are interrelated.

In fact, if you’ve experienced mental health issues, you’ve probably received the advice to improve your diet. It might sound like throwaway advice from people who don’t understand mental health, but the food you eat can make a difference to your mental health.

Foods and Mental Health: Diets High in Junk Food Aren’t Good

Studies have been done for both adults and children about how the food they eat affects their mental health, including mood and overall wellbeing. The results of those studies strongly suggest that when a person has a poorer diet, there is a higher risk for poor moods and even mental illnesses such as depression and anxiety.

Researchers think this link exists between food and mental health because of the nutrients — including protein, fat, vitamins, and carbohydrates — that are available in food and the role those nutrients play in brain development and brain function for people of all ages. Each does something different, and some have the capacity to positively affect mental health.

One meta-analysis, meaning a study that reviews various other studies to come to a conclusion, found research consistently highlighted that poor diets are made up of foods deficient in nutrients. Those nutrient deficiencies have been, in other studies, linked to poor mental health as well as mental illnesses such as depression and anxiety.

Fast food and junk food in particular were examined in these studies, and those who ate more junk food experienced worse mental health overall. When people improve their diets, better mental health seems to follow.

What Foods Are Good for Mental Health?

When it comes to the best foods for mental health, improving your diet to improve mental health may not be as simple as eating more vegetables or adding supplements to your daily routine. An important aspect to consider is what different foods have to offer nutritionally and balancing out the intake of them. Many studies also suggest that biology may also play a role as females have had more success with switching their diets and seeing better mental health as a result.

Therefore, choosing which foods are best for mental health may require further research, but crossing off foods that are high in bad fats and sugar, or at least reducing the intake of them, is a place to start. Looking for foods that are high in certain kinds of nutrients, such as B vitamins, are thought to have an effect on the brain’s and body’s production of various biological chemicals linked to mood and mental health.

A doctor or nutritionist can also help you determine the value of different foods, which nutrients you might have deficiencies in, and which foods would be best for your mental health.

article references

APA Reference
Barton, L. (2021, December 31). Foods for Mental Health: What Effect Do They Have?, HealthyPlace. Retrieved on 2025, May 3 from https://www.healthyplace.com/self-help/food-mental-health/foods-mental-health-what-affect-do-they-have

Last Updated: March 25, 2022

Sex and Your Body Image

sex body image healthyplace

Sometimes it's tough to feel good about your body

How comfortable do you feel with your body? Do you like it? How comfortable are you with letting your husband or wife see you nude? Is it "all lights off, please!" during sex?

Many of us would like to change or improve those parts of our bodies with which we are not happy. I'm not talking extreme makeover, just a few changes to areas we find we'd like better if they were improved.

While we may wish for slimmer hips, a flatter stomach, a tighter butt, more muscle tone, most of us will, either be happy with, and accept, ourselves the way we are, or work on improving those areas through exercise and diet. There are some of us who may take the desire for "perfection" to a whole new limit and go for plastic surgery.

Some allow the perceived "disaster" areas to ruin their lives. Women in particular have a distorted image of what the female body should look like (distorted body image) and obsess about their own lack of perfection. Society and the printed air-brushed images we see every day have lead to this obsession. This unhappiness with body image can ruin not only a person's self-esteem but the sex life in a marriage.

Let's face it-we are likely to be undressed in front of our spouses every day. They are able to see us in any stage of dress or undress at various times of the day or night. Not feeling comfortable with our own body takes away not only our pleasure at being seen but their pleasure at seeing us. Sex is a tactile and visual act.

Our view of our own body is influenced by many factors, starting in childhood. Your parents' ideas about sexuality and the body make a deep imprint on young minds. If the nude body was a taboo subject in your family, then you may feel the need to "cover up" even in front of your spouse. If your parents' religious beliefs lead you to believe that a naked body and its natural sexual feelings were sinful before marriage, it is difficult to change your ideas after the wedding.

Other factors that influence our attitude towards our bodies come from how we viewed adults in our lives. Did we admire them? Were they fit and attractive? Did we want to be like them, or did we secretly hope we wouldn't look like them when we became adults?

One woman I know says that her mother's obesity had a tremendous impact on her view of the female body. A man told me that the memory of the way his father and uncle looked at the beach with their "beach ball" stomachs makes him obsessive about doing sit-ups. What we found unattractive in a parent, especially if we resemble that parent, can make us feel unattractive also.

If showing your body to your husband or wife is embarrassing to you, you need to do some mind-searching and find out why. Is your body really so horrible? Take a realistic, not emotional, look at yourself.

Do you see a need for improvement? Do something. If weight is an issue, join a weight-loss organization and an exercise class. Understand that, besides time, it will take daily effort to lose weight. And please, set a "normal" goal weight for yourself; don't just look at the goal weight charts.

Every body is built differently. I know very few women who are a healthy 118 pounds, and very few healthy overly "bulked-up" men. Remember, you not only want to look better, but, feel healthy and vital.

If you were taught to be ashamed of your body you must "unlearn" this attitude. Again this will take effort and time. Remember: the human body is a beautiful machine, perfect in every way. "It" eats, talks, hears, sees, moves, repairs itself, feels pleasure, and has the ability to create life. View your body as a wonderful gift.

Have realistic expectations of what you want done and seek a reputable board certified doctor if you opt for plastic surgery. This is major surgery you're contemplating, not a day at the spa.

Above all remember, everyone's idea of beauty is different. Even before your spouse-to-be ever spoke to you, he or she was attracted to you because you fit his or her idea of beautiful. To your spouse, your nude body is "eye candy." The look you receive is not a critique; it is pleasure and desire.

Body image and sex are eternally entwined. Love your body as your spouse does.

Enjoy the pleasure your body can give and get. Be proud of the greatest machine ever created-your body.

APA Reference
Staff, H. (2021, December 31). Sex and Your Body Image, HealthyPlace. Retrieved on 2025, May 3 from https://www.healthyplace.com/sex/body-image/sex-and-your-body-image

Last Updated: March 26, 2022

Positivity Tattoos: Images and Symbols for Positivity

Positivity tattoos are a new trend in the mental wellness sphere, but can they make you happier? Find out at HealthyPlace.

There is a therapeutic art to positivity tattoos, particularly if you have a mental illness. While not everyone has a tattoo, many people see inked symbols and images as an opportunity to showcase their personality and creativity. Even the smallest positivity tattoos can have important meanings, especially if they represent obstacles you’ve overcome. Let’s explore why tattoos can have such a positive effect on the mind, along with which positivity images and symbols are the most effective.

Why Are Positivity Tattoos So Popular?  

Humans have been marking themselves with tattoos since the dawn of civilization. Tattooing has been a ritual to mark one’s place in a community, a decorative celebration to enhance one’s skin, and a way of standing out in prisons and criminal underworlds. In any case, it has always been a natural impulse to mark our bodies with significant symbols. For many, tattoos are a way of making sense of their inner worlds.

As one tattoo artist summarizes:

“There is something in our DNA that drives us to mark our body in a way that’s different from those around us.”

While 50 years ago, tattoos were rare in the Western world, now, at least one in three Americans has one. Many of these tattoos stem from indigenous communities or to symbolize spiritual powers. Others are inspired by nature and the environment. One thing’s for sure: tattoos are popular because they make people happy.

Positivity Symbols for Tattoos

If you’re thinking of getting a positivity tattoo (whether it’s your first or your thirtieth), it’s important to know what the images and symbols mean. While each tattoo is personal to the wearer, your chosen positivity image is bound to have roots in ancient culture, particularly if it is a well-known pattern or symbol. Here are some of the most popular tattoos for positivity, along with the traditions they stem from.

  • Hearts and banners: These tattoos have become a fashion staple, but they actually stem from sailors to mark their achievements at sea. These days, hearts often demonstrate personal relationships and usually have names at their centers.
     
  • Swallow: Sailors were often inked with swallows to symbolize their travel miles: each time they hit a new milestone, they received a new swallow. Nowadays, swallows and other birds symbolize freedom and an affinity to nature.
     
  • Lotus: The lotus has been a powerful, positive symbol for centuries. In Buddhist, Hindu and Egyptian religions, it is considered a sacred flower representing divine birth, creation and spiritual development. The lotus itself rises from unclean water and blossoms as a pure and beautiful flower, so it is a great symbol of persistence and growth.
     
  • Semicolon: The semicolon is often displayed to represent life after a suicide attempt; that one’s story isn’t over yet. This symbol can be a powerful positive reminder to anyone living with a mental illness of the struggles they have overcome.
     
  • Lyrics and quotes: It’s become custom to have inspiring lyrics and quotes tattooed on different parts of the body. These quotes may remind you of your favorite song, send a positive message, or help you make sense of a painful situation.

    For example:

    “Take these broken wings and learn to fly,” From Blackbird by The Beatles is a metaphor for surviving adversity (becoming “broken”) and learning to thrive regardless.

    If you have a personal mantra for positivity, you may decide to get this tattooed on your body. A simple phrase like, “Think positive” or “Never give up” can be encouraging to look at during a difficult time.
     
  • Dates: Many people choose to tattoo themselves with memorable dates to mark the birth of a child, an achievement such as getting out of the hospital or graduating from college, or the death of a loved one. Only do this if the date pertains to an event you want to remember. You should feel positive, proud and connected when you look at it.

Which Positivity Symbol Is Right for You?

Every symbol has a deeper meaning, but it’s what it means to you that counts. Spend some time researching positivity symbols and images before deciding which tattoo is right for you. You can practice sketching tattoo ideas in your positivity journal or create a scrapbook of ideas. Positivity tattoos can be a great source of comfort when you’re going through a tough time ("How to Focus on the Positive When Your Mental Health is a Mess"). They can also serve as positive reminders and help you connect with others who have similar interests and experiences.

Please note: It’s important not to get a tattoo on a whim. Although many tattoos can be removed, the process of removal can be time-consuming and expensive. If you’re prone to episodes of mania or impulsive behavior, it’s best to wait until your mood is stable before getting a tattoo.

See Also:

What Inspiring Depression Tattoos Do People Like to Get?

article references

APA Reference
Smith, E. (2021, December 31). Positivity Tattoos: Images and Symbols for Positivity, HealthyPlace. Retrieved on 2025, May 3 from https://www.healthyplace.com/self-help/positivity/positivity-tattoos-images-and-symbols-for-positivity

Last Updated: March 25, 2022

How Vegan, Vegetarian, and Low-Carb Diets Affect Depression

Vegan diets, vegetarian diets, and low-carb diets may cause or worsen depression and mental health in general. Details on HealthyPlace.

Vegan, vegetarian, and low-carb diets play a role in depression. Proper nutrition is essential to brain health, after all. The brain needs specific nutrients to function, and it uses what we give it for fuel, to make neurotransmitters like serotonin, to regulate mood, and to generally function fully. Can vegan diets, vegetarian diets or low-carb diets supply the brain with enough nutrition or do they worsen or cause depression?

In this article, we take a look at the research into the vegetarian diet and depression, vegan diet and depression, and low-carb diet and depression to find the answer.

Vegan, Vegetarian, and Low-Carb Diets and Depression: The Research

People have personal reasons for adopting special diets. In general, overall health is one of the driving factors behind the decision to drastically alter one’s diet.

In vegan and vegetarian diets, people ditch meat and adopt a plant-based diet. Vegans take their diet and lifestyle farther than do vegetarians, as vegans won’t consume anything that originates or is derived from animals, birds, or fish.

In a low-carb diet, like a ketogenic diet, people eat extremely low amounts of carbohydrates to manage weight and feel good. In the keto diet, the goal is to eat very little carbohydrates and protein and consume fats instead. The theory is that the brain can use fat-based fuel (ketones) better than it can carbs.

Research studies have identified some health benefits to these special diets. What studies have not been able to do, however, is to prove that such diets have mental health benefits. Further, some research indicates that there is a correlation between vegan, vegetarian, and low-carb diets and mental health problems like depression.

Vegan, Vegetarian, and Low-Carb Diets and Depression

Diets that eliminate essential food sources are being linked to depression and other mental illnesses. When we experience nutritional deficiencies, our mood suffers, we find it difficult to handle stress, anxiety increases, and we struggle to manage not just our emotions but our thoughts and actions, too. A balanced diet is essential for wellbeing.

Vegan diets and depression are linked because a completely meatless diet doesn’t supply the right types and amounts of proteins, minerals, and vitamins. The same goes for a vegetarian diet and depression. Some of the missing dietary essentials include

  • Vitamin B12
  • Zinc
  • Iron
  • Omega-3 fatty acids (the form that exists in long chains)
  • Creatine (the amount produced in our own bodies isn’t enough)
  • Protein
  • Micronutrients found in meats that play a big role in mental health
  • Other vitamins and minerals

The body and brain also need complex carbohydrates. A correlation exists between low-carb diets and depression. An insufficient supply of energy to the brain can contribute to depression. A low-carb diet must replace carbohydrates with a different source of fuel for the brain. Leaving the brain without a source of energy is linked to depression and other mental health problems.

Research Says This about Vegan, Vegetarian, and Low-Carb Diets and Depression

So far, the number of research studies that investigate vegan diets, vegetarian diets and low-carb diets and depression are limited. Some things are yet unknown, but many things about nutrition, the brain, and depression are being discovered. This evidence-based information reported in Women’s Health might surprise you:

  • Researchers in Australia have learned that people on a vegetarian diet are less optimistic about their future than are people who eat meat
  • The same study showed that vegetarians were 18% more likely to report depression than meat-eaters
  • Also from the Australian study, vegetarians were 28% more likely to have anxiety and panic attacks than people who didn’t restrict meat intake
  • German researchers found that vegetarians are 15% more likely to experience “depressive conditions”
  • These researchers in Germany further reported that people on meatless diets are twice as likely to have anxiety than are people who haven’t given up meat

Dr. Emily Deans, a psychiatrist writing for Psychology Today, sums up the research quite succinctly: “Compared to the general population, the vegetarians were more likely to have mental disorders.”

It might be possible to use nutritional supplements to provide what vegan, vegetarian, and low-carb diets lack (learn what an appropriate diet plan for depression and anxiety looks like). B vitamin supplements, in particular, are promising in their ability to boost mental health for people on special diets (Walton, 2017). However, not enough studies have yet been done on the vegetarian diet and depression, vegan diet and depression, and low-carb diet and depression to know if supplements can help, which ones are needed, and how much is safe to take.

If you’re on a meatless or low-carb diet, it’s important to check in with your doctor and/or mental health professional from time to time, and especially if you notice symptoms of depression or anxiety, to make sure your mental health is at an optimal level.

article references

APA Reference
Peterson, T. (2021, December 31). How Vegan, Vegetarian, and Low-Carb Diets Affect Depression, HealthyPlace. Retrieved on 2025, May 3 from https://www.healthyplace.com/depression/food-and-depression/how-vegan-vegetarian-and-low-carb-diets-affect-depression

Last Updated: March 25, 2022

Natural and Healthy Foods for Depression

Healthy, natural foods for depression affect the brain and mental health. Discover how and get a list of healthy, natural foods for depression on HealthyPlace now.

Eating natural and healthy foods for depression makes a significant—and positive—difference in overall mental health and wellbeing. The food we eat matters. We can feel it, and now research is proving this fundamental fact. Natural and healthy foods for depression will always make the list of best foods for fighting depression.

Why are natural foods for depression worth looking into? When the body digests food, it’s breaking down what we’ve eaten to the molecular level and converting food into what makes the brain and the whole body run well (or, in the case of unhealthy junk food, run poorly). Take serotonin, for example. It’s a neurotransmitter (often considered a hormone) that plays one of the starring roles in our mental health and workings of the body. Serotonin:

  • Is involved in communication between nerve cells in the brain
  • Precedes melatonin so is important in our sleep-wake cycle
  • Is involved in cognitive functioning
  • Helps coordinate the nervous system and motor functions
  • Maintains a balanced mood 
  • Deficiencies are linked to depression

Serotonin is an important biochemical, and we must have the correct amount of it to keep depression at bay and experience emotional wellness.

So how do we make sure we have the proper amount of serotonin? Where does this neurotransmitter come from? It’s made by our own bodies, in the brain, and in the intestines. And how do our bodies make it? Serotonin comes from the food we eat. It comes from protein, amino acids. (Incidentally, all the neurotransmitters are made by the body from amino acids which come from the food we eat.) Keep in mind, too, that serotonin is just one of our inner workings that contributes to depression. Food affects it all, not just serotonin. That’s why healthy and natural foods for depression can make a difference.

Among the worst foods for depression, processed foods such as simple carbohydrates (refined sugars) and harmful fats (saturated and trans fats) are damaging not just to our heart, blood pressure, weight, but they cause or contribute to mental health problems as well. These foods are harmful to the brain and are linked to diets causing depression.

Healthy, Natural Foods for Depression

What, then, do our brains need from us? To enjoy wellbeing and a depression-free life, the brain needs us to eat well. Healthy foods for depression include

  • Complex carbohydrates
  • Proteins
  • Healthy, natural fats—omega-3 fatty acids in particular
  • Vitamins—antioxidants, the B vitamins, vitamin D
  • Minerals—magnesium, selenium, calcium, sodium (moderate amounts

In general, the less processed a food, the better it is because foods in their natural state have had nothing removed, no nutrients have been refined away. When planning your diet for mental health and wellbeing, then, look for natural or minimally processed foods common to vegan, vegetarian and low (simple) carb diets. Those natural foods for depression can make a difference in how you feel.

Use this list of healthy, natural foods for depression to start eating healthy now. Choose foods you like, and add others, too. Eat these foods as they are, or use them in healthy recipes. When they become regular components of your meals and snacks, you’ll begin to notice that you feel better.

  • Eggs
  • Milk
  • Yogurt (especially with probiotics)
  • Soy products
  • Legumes
  • Nuts (raw nuts are healthiest) 
  • Seeds 
  • Whole grains
  • Fish (fatty fish in particular, like salmon and albacore tuna)
  • Lean meat
  • Flaxseed oil
  • Olive oil
  • Green tea
  • Turmeric and other herbal teas

Fruits and vegetables are essential to stave off depression, too. All veggies and fruits are good for the brain. When it comes to reducing depression, these natural foods stand out:

  • Avocados
  • Peaches
  • Oranges
  • Dates
  • Berries
  • Bananas
  • Pineapples
  • Dark green leafy vegetables, like spinach
  • Asparagus
  • Broccoli
  • Peas
  • Potatoes
  • Squash

Just as important as increasing natural foods to fight depression is decreasing junk food and processed foods. Thinking in terms of substituting rather than eliminating often reduces cravings and makes the changes psychologically easier to accept. Examples of substitutions include:

  • Honey instead of refined sugar
  • Real, 100% maple syrup instead of the processed kind
  • Homemade granola bars instead of the store-bought kind that has a lot of sugar
  • Lean meats baked in the oven or grilled instead of deli meats
  • Whole grain bread and pasta instead of white/refined bread and pasta

What you eat has a direct impact on your mental health and wellbeing. Switching from unhealthy foods to natural and healthy foods for depression can help you beat depression and feel good again.

article references

APA Reference
Peterson, T. (2021, December 31). Natural and Healthy Foods for Depression, HealthyPlace. Retrieved on 2025, May 3 from https://www.healthyplace.com/depression/food-and-depression/natural-and-healthy-foods-for-depression

Last Updated: March 25, 2022

What Is Good Sex Really Worth?

Sure, money can make you happy, but only up to a point. What is the dollar value of intimacy?

A FUNNY THING has been happening, While Americans' income has skyrocketed in the past 50 years, levels of self-reported happiness have remained sadly steady. And consider this: On a life satisfaction scale from 1 to 7, Calcutta slum dwellers put themselves at 4.6, while Forbes magazine's "richest Americans" rate themselves only a 5.8. Such existential calculus has encouraged economists and psychologists to join forces in the white-hot field of behavioral economics. It's also leading them to assess the precise contribution of quality-of-life elements to our sense of prosperity. Along with such traditional variables as employment rates and income, there's a growing recognition that mental health, satisfaction with work and political freedom figure powerfully into measures of societal well-being.

But of all the elements that generate happiness, none does more for us than a committed relationship. And the surest way to maximize its value is by enjoying lots of sex. Researchers put so much stock in the effect of single-partner intimacy on happiness that a British team has assigned dollar figures to marriage and sex. In that spirit, we price the priceless: the physical and emotional dividends of love.

MARRIAGE = $115,000

MARRIAGE'S WINDFALL goes far beyond tax breaks and joint health coverage. Economists at the University of Warwick in England compared people's levels of happiness in response to life changes, such as a salary raise or getting hitched, and estimate that marriage is tantamount to a six-figure salary.

SEMEN = ($1,500 for Women, Priceless for Men)

WOMEN WHO engage in sex without condoms report lower levels of depression than those who have the same amount of sex with a condom, report researchers at the State University of New York in Albany. What's more, seminal fluid contains dopamine, the neurotransmitter that fuels ardor. It's unlikely that these chemicals can make their way to our brains, though. A simpler explanation for semen's positive profile: Regular sex without condoms likely occurs in an exclusive, trusting relationship.

FREQUENT SEX = $50,000 per year

SEX IS an emotional jackpot: In a survey of 16,000 Americans, people who had the most sex were also the happiest, according to self-reports. Married people have more sex than those who are single, divorced, widowed or separated, and research shows that those with one sex partner are more content than those with none or several. (Interestingly, sex appears to have stronger effects on the happiness of highly educated people than on those with less education.) In fact, increasing sexual activity from once a month to once a week is equivalent to an additional $50,000 in annual income, says the University of Warwick team.

TOUCH = $26,000

HUMANS CRAVE each other's touch--babies who aren't held simply fail to thrive. Adults seek out the security and warmth of a human body as much as the sexual activity itself. Caresses from a spouse or long-term partner lessen stress by reducing the hormone cortisol as well as norepinephrine. And when cortisol dips, two chemical messengers--serotonin and dopamine--rise and leave us feeling emotionally flush. Touch also improves well-being by calming us, dissipating anxiety, lowering heart rate and allowing us to focus awareness.

SWEAT = $15,500

MAKING TIME for sex is a good long-term investment strategy. It increases blood flow and circulation throughout the body, which reduces the risk of heart attack. Research suggests that frequent intercourse may ward off colds and infections by boosting the immune system. Sexually active people are also less susceptible to depression and suicide.

ORGASM = $7,000

ORGASMS FEEL great because brain cells release precious chemicals that send euphoria-inducing endorphins soaring. The bonding hormone oxytocin rises as well, bringing powerful feelings of contentment, Orgasms could even be life-extending: Frequent orgasm has been linked to a longer life, most likely because of salubrious effects on the heart and immune system.

APA Reference
Staff, H. (2021, December 31). What Is Good Sex Really Worth?, HealthyPlace. Retrieved on 2025, May 3 from https://www.healthyplace.com/sex/articles/what-is-good-sex-really-worth

Last Updated: March 26, 2022

How to Stop Thinking Negatively About Yourself

Learn how to stop thinking negatively about yourself and overcome your insecurities on HealthyPlace.

Want to know how to stop thinking negatively about yourself? We know that nothing positive ever comes from self-hatred, yet so many of us struggle with poor body image and negative self-talk. It isn’t easy, but with some positive thinking strategies, you can change your negative self-image and learn to show yourself a little more compassion. Here’s how to stop thinking negatively about yourself, once and for all.

What Is Negative Self-Talk?

Everyone has days where they feel less confident than others – it’s part of being human. However, for many of us, the balance is all wrong. We don’t like our bodies, we hate what we see in the mirror, and we tell ourselves if we could only be thinner/smarter/funnier/more attractive then we could learn to love ourselves. So why are we so hard on ourselves?

There are many reasons why we dislike ourselves, including issues stemming from childhood, media influences, social media comparisons and clever advertising. Very few of us are completely happy with who we are, and the world makes it increasingly difficult for us to be so.

How to Stop Thinking Negatively About Yourself

According to counselor Julia Kristina, the best way to combat negative thoughts about yourself is with self-compassion. Self-compassion sounds simple, but it’s not always easy in practice.

These are the four pillars of self-compassion:

  1. Self-kindness: Learn to be kinder to yourself. This doesn't mean you have to lie to yourself or love yourself all the time ("Does False Positivity, Fake Positivity Help or Hurt You?"). It just means you have to be kind and understanding. How would you respond to a good friend who came to you with your struggle? You would probably present a more balanced and realistic view, such as: "You made a mistake this time, but that doesn't mean you're a failure overall."
  2. Common humanity: It’s easy to personalize our struggles, but the fact is that we all face the same issues in life. No matter how great someone’s life seems on the outside, that doesn’t mean life is always easy for that person. We’re all on this ride together, and we all face the same problems at some stage or another.
  3. Mindfulness: Learn how to be present with your emotions without judging or criticizing yourself for your emotions. Allow yourself to accept and observe your feelings, whether they are helpful or unhelpful. Resist telling yourself that you should or shouldn’t feel a certain way.
  4. Acceptance: Accept that you are human and that your thoughts and feelings are rarely straightforward. You don’t have to love yourself, but you will be much happier in life if you can learn to accept yourself despite your flaws, and even because of them.

A Self-Compassion Exercise

The author and philosopher, Alain De Botton, theorizes that self-criticism, while sometimes helpful, is excessive in many of us. Being self-critical can lead to feelings of self-hatred and depression – what De Botton refers to as the “enemies to a good life.”

When you experience negative thoughts about yourself, it can be helpful to envision flipping a switch in your brain and practicing a self-compassion meditation. This exercise is structured to help you adopt a more positive outlook. Close your eyes, find a comfortable spot such as your bed or sofa, and focus on the following thoughts:

  1. Acknowledge the challenges in your life and give yourself a pat on the back for the odds you have overcome just to be here today.
  2. Remember that you are not entirely responsible for your shortcomings. Throughout your life, you have been influenced by other people and life events, some of which are partly to blame for your struggles.
  3. Know that luck is often a factor in success. It’s not that more successful people are necessarily better than you, just that luck has been on their side at the right times. It may not be in the future.
  4. Remember all the kind words that have ever been spoken to you. Repeat them in your mind.
  5. Reduce your expectations of yourself to zero, just for a time.


Next time you’re wondering how to stop thinking negative thoughts about yourself, put down your phone, let go of your expectations, take yourself to a cozy corner of your home and practice this self-compassion exercise.

article references

APA Reference
Smith, E. (2021, December 31). How to Stop Thinking Negatively About Yourself, HealthyPlace. Retrieved on 2025, May 3 from https://www.healthyplace.com/self-help/positivity/how-to-stop-thinking-negatively-about-yourself

Last Updated: March 25, 2022

Does Sex Make Us Happy?

Our satisfaction in bed is not rising in relation to the public obsession with open sexuality - in fact, quite the opposite.

Ah, spring. The lark is in song, the daffodils are in bloom and "the most sexually explicit film ever" is on general release. Breaking what little ground remains unbroken by Baise-Moi and Intimacy, 9 Songs shows a couple engaged in an activity as commonplace as the weekly trip to the supermarket--but with better box office takings. And it indicates, apparently, our greater "openness" to sex, code for our greater openness to talking or writing endlessly about it. Gallons of ink are lavished on discussing films such as this, as well as Adam Thirlwell's archly titled book Politics, which is actually about sex. Sex is good copy.

Sales of erotic books and sexual manuals have quadrupled in the past decade; lap-dancing is a booming industry; sex shops are being stripped of their seediness; and the internet has become a vast reservoir of sexual images, as we all chill out, relax and enjoy. The line between erotica and pornography has all but disappeared (the best distinction, provided by a French publisher, is that erotica can be read with both hands). But there is a hollowness to the new hedonism. The louder we proclaim our sexual freedom, our casting off of repressive attitudes, our anything-goes morality, the less persuasive the claim becomes. We protest too much.

For, alongside the claimed sexual empowerment, fears are growing about sexually transmitted infections (STIs); the birth rate is falling; sexual maturation among adolescents is being compressed and distorted; and the structure of adult lives is such that we have less sex than is good for us--or at least for our happiness. The story of modern sex is too much noise in public, and not enough in private. The typical adult now probably spends more time listening to people talk about sex, reading about sex and filling in surveys about sex than on the activity itself.

Most of those surveys are pretty worthless, in any case. It is a social researcher's cliche that reported levels of sexual activity and alcohol consumption should always be halved and doubled, respectively. Some findings make good dinner-table conversation. The latest international Durex poll, for example, found that 41 percent of Brits had spanked (or been spanked by) a sexual partner, compared to just 5 percent of Germans. And the results contain gems such as the following: "Macedonians and Serbian Montenegrins are the most sexually satisfied, with 82 percent not needing to fake an orgasm, followed by the Croatians, Hungarians and Italians (75 percent)."

But at least it is something. State funding of research into sexual behavior has been woefully inadequate, given the health risks of STIs. It is telling that Alfred Kinsey's research--now a film-worthy subject--is still cited half a century on. He may have been a pioneer of the serious study of sex, but few have followed.

One of the few recent high-quality pieces of research in the field, by David Blanchflower and Andrew Oswald, uses the US General Social Survey, with a sample size of 16,000, to assess, for the first time, the relationship between sex and happiness. Their conclusion is that "sexual activity enters strongly positively in an equation in which reported happiness is the dependent variable". Say again? "The more sex, the happier the person." So this finding falls squarely into the "academics find facts blindingly obvious to everyone else" category. But if the greatest happiness of the greatest number is a goal for society, as Richard Layard suggests in his new book Happiness: Lessons From a New Science, then sex needs to feature in the utilitarian calculus. Layard barely mentions it.

The Blanchflower-Oswald research suggests the median American has sex two to three times a month (well below the twice a week reported by US respondents to the Durex survey), and that those who have sex more often report significantly higher levels of happiness. But it also shows how many sexual partners you should have in 12 months if you want to maximize your happiness. The answer? No, not 365. One. As the two economists say, this "monogamy result ... has conservative implications".

Their research also makes use of a well-known finding by the Nobel prize-winner Danny Kahneman: in a chart of typical activities, sex ranks top of the happiness table and commuting bottom. (The research was conducted among an all-female group.) The Swiss economists Bruno Frey and Alois Stutzer recently calculated that the average two-way commute to a workplace in London now takes six hours and 20 minutes a week--an increase of 70 minutes compared to 1990. Assuming that the typical Brit is having sex perhaps once a week, the balance between the two activities speaks for itself. With such separation of home and work, few couples can take Kahlil Gibran's advice to "rest awhile in the noontide to meditate love's ecstasy".

None of which is to say that sex is the ultimate goal of human endeavor, that commuting is evil, or that the pursuit of material wealth and career success should take a back seat to bonking. But given that fewer than a third of us are happy with the amount of sex we have, is this how we want to live?

Despite the intellectual appeal of the Blanchflower-Oswald paper and its utilitarian case for more sex within stable, monogamous relationships--one may feel that when the value of sex is captured in equations, at least some of the magic is lost. Michel Foucault, in the first volume of his History of Sexuality series, argued that there were two "great procedures for producing the truth of sex"--the ars erotica and the scientia sexualis. "In the erotic art," he wrote, "truth is drawn from pleasure itself, understood as a practice and accumulated as an experience; pleasure is not considered ... by reference to a criterion of utility, but first and foremost in relation to itself." A degree of reserve, of secrecy, of mystique, is required for the ars erotica, which stands in contrast to the pragmatism of Masters and Johnson and the empiricism of the social scientists.

The scientia sexualis, an "achievement" of the western Enlightenment as Foucault acknowledges, finds its satirical end-point in the "orgasmatron"--a machine that delivers instant orgasms--in Woody Allen's film Sleeper. This scientific spirit pervades modern sex. Viagra (Sildenafil citrate) conquers natural sexual waning. Absence of sexual desire is pathologized for the benefit of pharmaceutical firms. Books, coaches and courses by psychologists help us get in touch with our "sexuality". (We used to just have sex.)

The quasi-science of sex has meanwhile reinforced and legitimized the outpouring of sexual material. As a result, our sexual consciousness has been raised, but in a way that runs counter to the spirit of sex itself. Men have long made women feel insecure--now they are returning the compliment. The increase in the number of men seeking cosmetic surgery or penis "augmentation" may be welcomed as signs of patriarchy on the wane, but it is not clear that it otherwise constitutes any sort of progress.

And then we talk about it. Endlessly. Foucault argues that the need to share has become a cornerstone of western discourse. "The confession became one of the west's most highly valued techniques for producing truth," he writes. "And we have become a singularly confessing society." That was in 1976, long before live TV programs such as Fool Around with My Girlfriend. Hundreds of TV programs, frequently of a confessional nature, focus on sexual matters, and the agony aunt pages of newspapers and teen magazines are peppered with sexual anxieties and issues. "Let's talk about sex" has become less a request than a command.

The purveyors of this material portray it as casting off outdated repressions. As Foucault wrote: "If sex is repressed, that is, condemned to prohibition, non-existence, and silence, then the mere fact one is speaking about it has the appearance of a transgression. Something that smacks of revolt, of promised freedom, of the coming age of a different law, slips easily into this discourse on sexual oppression. Some of the ancient functions of prophecy are reactivated therein. Tomorrow sex will be good again." So anybody who complains about page three (does anybody, any more?), lap-dancing clubs or the pornonet--sorry, internet--can be dismissed as reactionary, as wanting to keep us all in a repressed, asexual bondage. But the history of sex is more complex. As Matthew Sweet argues in his Inventing the Victorians, the denizens of that era were far from straight-laced. As he points out: "The Cremorne Gardens--a pleasure park near Battersea Bridge--were more of a meat market than the sleaziest 21st-century club." And while the sheer volume of sexual self-help books today is unprecedented, many of the messages are not new. The French "Newlyweds' Bedside Bible", published in 1885, encouraged the couple to aim for simultaneous orgasm.

If the revolution has been overplayed, the problem--for advertisers at least--is that we are becoming indifferent to its rhetoric. There is some evidence, cited by David Cox (New Statesman, 1 January 2005), that sexual imagery is losing its impact as consumers begin to "tune out" the torrent of flesh on billboards and TV. At the same time, the publication of sex causes heightened anxiety and body-consciousness among teenagers. Too much sex in the media has made adults immune and adolescents insecure.

The pressure on girls to look sexy, act sexy and indeed have sex has intensified significantly. One result is the terrible teen paranoia about body shape and the resulting eating disorders. Another is earlier sexual activity--one in three 15-year-olds has had sex. Of these, a third did not use a condom the last time they had sex, and a fifth used no contraception at all. Among boys aged 13 to 19, cases of gonorrhea tripled between 1995 and 2002. Cases of chlamydia--which the Health Secretary John Reid has said is the single biggest health concern for the future--quadrupled in the same period. Sex education in the UK is too little, too late.

Most adults, according to the British Social Attitudes Survey, think that the main cause of teenage pregnancy is "lack of morals among the young". This is hypocrisy writ large. Where do we think young adults get their moral signals from? What is society saying to them about sex? If the moral architecture of sex is crumbling for adults, small wonder that adolescents struggle to equip themselves with an approach to sex that will protect them from its potential side-effects.

According to a survey by NetDoctor, an online medical advice service, a fifth of adults have "cybered" (had sex to orgasm with someone online). And pornography is almost certainly the internet's biggest business. With growing numbers of adults and teenagers suffering from internet sex addiction ("your next hit only a click away"), what will this mean for the next generation as it achieves sexual discovery? There's nothing new in 14-year-old boys looking at porn. What is different is the range, volume and accessibility of sexual material that technology allows.

For political policy-makers, sex features only as a health problem. "Sexual health" is one of those Orwellian terms that means sexual disease. STIs are a growing issue. Michael Howard has called for a "clear, bold and very public" campaign along the lines of the Aids campaigns of the 1980s--which, he seems to forget, were mostly ineffective. Labour is, as ever, preparing a strategy. Only the Liberal Democrats have suggested earlier, better-quality sex education. The latest recommendation of the health select committee on this issue is that personal, health and social education be made compulsory--so that sex education is placed in the framework of a conversation about relationships, well-being and life-choices. But given their fear of the Daily Mail, don't expect ministers to act on this idea.

Howard was on to something when he talked about helping teenagers resist peer pressure to have sex at a young age--he just didn't go far enough. The pressure does not come only from peers--it comes from every ad, every TV programme. We need not only to encourage safe sex, but also to examine the broader social context. As a public health policy, it is the equivalent of combating TB without reference to the water supply.

For all Tony Blair's recent attempts to reclaim the moral high ground--not least by bringing his faith to the fore--it seems unlikely that much will be done either to restrain the public tide of sex or to equip young people to deal with it. Trevor Beattie, the man responsible for turning boring old French Connection into fcuk, now runs Labour's ad campaign. The fcuk branding perfectly exemplifies the coarse, shallow sexualisation of public life, to the detriment of us all--turning off adults and freaking out kids. The saturation of consumer life, fashion, technology, music, films, magazines and literature with sex has reached the point where it is no longer liberating our sexuality but cheapening it.

Even for adults, Foucault's "glittering array" of sex does not represent liberation. The freedom to fancy and make love with the people of our choosing is central to human autonomy. All attempts to restrict this liberty should be resisted. But these freedoms should not be confused with a constant, commercially funded, sexual publicity drive. Sexual liberty is not synonymous with market libertarianism.

There is a risk that, in taking such a position, one sounds prudish or moralising. So be it. It is perhaps the most savage irony of all that sex is used to sell the consumer products which we spend so much time and energy pursuing that we leave too little space in our lives for the genuine article.

By confusing sexual and commercial freedom, and private liberties with public litanies, we have done ourselves a disservice. Good sex is part of the good life. Our happiness hinges on the quality of our sexual lives. But our satisfaction is not rising in relation to the public obsession with sex--indeed the opposite. Liberalization has run its course. Amid all the whips and toys and aids and advice, we are in danger of turning sex itself into a mere fetish.

APA Reference
Staff, H. (2021, December 31). Does Sex Make Us Happy?, HealthyPlace. Retrieved on 2025, May 3 from https://www.healthyplace.com/sex/articles/does-sex-make-us-happy

Last Updated: March 26, 2022