If you're struggling with chronic depression or anxiety, medication may not be what you need.
Start by recognizing your limits. Your emotional challenges may be linked to the physical needs of your body. This is where the concept of a “Body Budget” comes in. Just like managing money, your energy is limited, and you need to spend it wisely. As humans, we don’t have unlimited energy—we’re constrained by both time and physical capacity.
The science behind the "Body Budget" is intriguing because it combines concepts that were once viewed separately. For example, depression is often categorized as a mental health issue, but research shows that physical activities like exercise can be just as effective as medication for managing symptoms. The Body Budget model doesn’t separate physical and emotional needs; instead, it treats them as interconnected and equally important.
In this model, it’s crucial to understand your personal limits and needs. You should actively work to nourish your budget by including activities that promote health—such as eating well, exercising, and sleeping—while being mindful not to overspend or take on more than you can handle.
So, how can you put this into practice?
Start by journaling daily about three key areas:
Diet
Exercise
Sleep
For each area, rate yourself on a scale of 1 to 10. From there, aim to make small improvements and track your progress over time.
Next, take a close look at how much you’re taking on in life. Are you constantly saying “yes” to more commitments than you can handle? If you’re often pushing beyond your limits, it’s like spending more than you’re bringing in. The budget will be off. If this sounds familiar, try reducing your mental and physical load by at least 5% and see how it impacts your well-being.
In summary: Start by addressing any imbalances in your "Body Budget" before seeking more intensive treatment. If you're struggling with anxiety or depression, take a closer look at your diet, exercise, and sleep. By improving these areas, you may experience a significant boost in your mental health. Even if it doesn’t lead to a complete transformation, it will give you a strong foundation for further healing, whether through medication or professional counseling.
Of course, we’re not saying that counseling or medication aren’t effective—they absolutely are. As a counselor myself, I believe they’re essential tools in the recovery process. But by first focusing on these physical aspects of well-being, you can support your overall healing and feel more balanced in the process.
