How implementing the principles of lifestyle psychiatry could improve your daily life
Associate Professor Jon Lane

Associate Professor Jon Lane
Chief Psychiatrist
Department of Veterans’ Affairs

In recent years, ‘lifestyle psychiatry’ has emerged as a dynamic and transformative approach within the field of mental health. It emphasises the powerful influence of everyday habits on mental wellbeing, suggesting that sustainable changes in behaviour can significantly prevent, manage, and even reverse certain mental health conditions. Rather than focusing solely on medication or traditional psychotherapy, lifestyle psychiatry promotes a holistic view, integrating evidence-based strategies rooted in lifestyle modification. 

Nutrition and mental health 

A healthy diet is crucial for brain function and emotional stability. Research consistently shows a strong connection between diet and mental health. Nutritional psychiatry links poor eating habits with an increased risk of depression, anxiety, and cognitive decline. Diets rich in processed foods, sugars, and unhealthy fats can contribute to inflammation and oxidative stress, both of which are associated with mood disorders. Deakin University’s ‘Food and Mood Centre’ has a lot of resources for help here: see www.foodandmoodcentre.com.au. 

  • Adopt a Mediterranean-style diet rich in fruits, vegetables, wholegrains, lean proteins, nuts, and healthy fats like olive oil.
  • Prioritise foods high in omega-3 fatty acids (e.g. salmon, walnuts, flaxseeds), which have been linked to improved mood and cognitive function.
  • Limit intake of refined sugars, alcohol, and heavily processed foods.
  • Stay hydrated – dehydration can impair mood and concentration. 

Physical activity

Regular exercise is a powerful antidepressant and anxiolytic. Exercise is not just for physical health – it plays a pivotal role in regulating mood, improving sleep, reducing anxiety, and boosting self-esteem. Physical activity increases the production of endorphins and neurotransmitters like serotonin and dopamine, which are essential for mental health. 

  • Aim for at least 150 minutes of moderate aerobic activity (e.g. brisk walking, cycling) or 75 minutes of vigorous activity (e.g. running) each week.
  • Incorporate strength training exercises 2 days per week.
  • Choose enjoyable forms of movement to promote consistency – dancing, hiking, or yoga are all excellent options.
  • Integrate movement into your routine with small changes like taking the stairs, stretching during work breaks, or walking meetings. 

Sleep hygiene 

Quality sleep is essential for emotional resilience and mental clarity. Sleep disturbances are both a symptom and a cause of many mental health disorders. Insufficient or poor-quality sleep can exacerbate anxiety, depression, and stress, while restorative sleep promotes better emotional regulation and cognitive function. 

  • Establish a consistent sleep schedule by going to bed and waking up at the same time each day, even on weekends.
  • Create a relaxing bedtime routine: dim lights, avoid screens for an hour before sleep, and engage in calming activities like reading or meditation.
  • Keep the bedroom cool, dark, and quiet to promote restful sleep.
  • Limit caffeine and alcohol intake, especially in the evening. 

Stress management and mindfulness 

Chronic stress undermines mental health; mindfulness and relaxation techniques can mitigate its impact. Stress is an inevitable part of life, but unmanaged stress can contribute to a host of mental health problems. Lifestyle psychiatry encourages mindfulness-based practices to reduce stress and increase your awareness of the present moment. 

  • Practice mindfulness meditation daily, even for 5–10 minutes. Apps like Headspace or Calm can provide guided sessions.
  • Try deep breathing exercises, progressive muscle relaxation, or journalling to process emotions.
  • Engage in hobbies and creative pursuits that provide joy and a sense of flow.
  • Set boundaries around work, digital devices, and social obligations to protect mental space. 

Social connection 

Strong interpersonal relationships are vital for emotional wellbeing. Loneliness and social isolation are major risk factors for depression and anxiety. Human beings are inherently social creatures, and meaningful relationships can act as a buffer against stress and adversity.

  • Prioritise regular, quality time with family and friends.
  • Join clubs, support groups, or community organisations that align with your interests.
  • Practice active listening and empathy in your interactions.
  • Volunteer or help others – acts of kindness enhance both your mood and your sense of purpose. 

Substance use reduction 

Minimising harmful substances supports long-term mental stability. While some people turn to alcohol, recreational drugs, or even excessive caffeine for temporary relief, these substances can worsen mental health symptoms over time. 

  • Monitor and limit alcohol intake – stay within recommended guidelines (no more than one drink per day for women, 2 for men, with 2 days off a week).
  • Avoid recreational drugs, including prescribed cannabis, especially if you’re vulnerable to mood disorders.
  • Be aware of the effects of nicotine and caffeine and consider reducing or quitting if they contribute to anxiety or sleep problems. 

Purpose and meaning 

A sense of purpose is a cornerstone of psychological resilience. Having goals, values, and a sense of direction in life contributes to emotional fulfillment and mental strength. This principle draws from positive psychology and emphasises the importance of aligning your daily activities with your deeper values. 

  • Reflect on what brings meaning to your life – identify and maximise good quality relationships, work you enjoy, spirituality, creativity, etc.
  • Set short and long-term goals that resonate with your values.
  • Celebrate small achievements and progress toward those goals.
  • Consider practices like gratitude journalling or vision boarding to stay connected to your purpose. 

Lifestyle psychiatry offers a compelling and empowering framework for enhancing your mental health through everyday choices. While not a replacement for traditional psychiatric care, these principles serve as a foundation for overall wellbeing and resilience. By mindfully integrating the practices in this article, you can take proactive steps toward a healthier mind and a more balanced life.