Do these 4 things and you'll never need to see a therapist again
- Daniel Katz, Psy.D
- Apr 6
- 8 min read
The title is satirical—a playful nod to the endless stream of clickbait headlines we all see online.
That said, research does support the idea that certain lifestyle habits can have a meaningful impact on mental health and overall well-being. In this post, we’ll take a closer look at some of the most effective changes and the science that backs them up.
Most therapists would agree: if every client made these behavioral adjustments, it could significantly support their mental health journey. Still, these changes aren't a replacement for working with a trained, licensed therapist—they’re just one valuable piece of the bigger picture.
In fact, for some of my clients, I estimate that these behaviors can lead to an 80% reduction in symptoms or issues that brought them to therapy in the first place. Sometimes, I will meet with people for 8-12 weeks, and the majority of our work is about helping them make these lifestyle adjustments in a sustainable way. That is all they need to feel better and live a balanced and meaningful life.
However, even if the initial symptoms or issues have reduced some people still find benefits in ongoing psychotherapy.
Benefits of ongoing psychotherapy
Furthermore, ongoing psychotherapy can be a valuable tool for personal growth, even when someone isn’t struggling with a major mental health issue. Many people use therapy as a space for self-reflection, emotional maintenance, and deepening self-awareness.
Much like regular exercise or check-ups with a doctor, therapy can be a proactive way to support emotional well-being. It provides a consistent, confidential space to explore relationships, patterns of thought, or behaviors that might otherwise go unnoticed, helping individuals stay grounded and intentional in their daily lives.
Therapy also supports the development of coping skills that can enhance resilience in the face of future stressors. Life transitions, shifts in identity, or subtle feelings of disconnection can benefit from a therapeutic lens before they become more distressing.
Now, some people are more introspective and want to explore and understand themselves while addressing and healing the roots of their issues. This sometimes calls for a specific type of ongoing psychotherapy which can be referred to as depth work psychoanalysis, or psychodynamic psychotherapy.
By fostering insight and emotional regulation, ongoing therapy strengthens a person’s ability to handle life’s ups and downs with more confidence and clarity. In this way, psychotherapy isn’t just about solving problems—it’s about investing in a fuller, more connected experience of life.
Lifestyle changes and behaviors that have a positive impact on mental wellbeing
But, back to the topics of this article: lifestyle changes and behaviors that can have a huge impact on mental health. Here are the top four:
Exercise
Eat nutritious food regularly
Sleep
Meditate
The Mental Health Benefits of Exercise
Regular physical activity is one of the most effective natural ways to support mental health.
Research consistently shows that exercise helps reduce symptoms of depression and anxiety by promoting the release of endorphins—neurotransmitters that enhance mood and reduce pain perception (Mayo Clinic, 2022).
Additionally, exercise increases levels of brain-derived neurotrophic factor (BDNF), a protein that supports brain plasticity and cognitive function, which may help counteract the effects of chronic stress and depression (Mandolesi et al., 2018).
Exercise also plays a significant role in stress management. Physical activity reduces the body’s production of stress hormones, such as cortisol, while simultaneously triggering the relaxation response by activating the parasympathetic nervous system (Salmon, 2001).
Activities such as yoga, walking, and strength training have been shown to improve emotional regulation and resilience to stress, helping individuals better cope with daily challenges.
Furthermore, regular exercise contributes to better sleep quality, which is essential for mental well-being. Physical activity has been linked to improved sleep patterns by helping regulate circadian rhythms and reducing insomnia symptoms (Kredlow et al., 2015).
Given the strong connection between sleep and mental health, maintaining a consistent exercise routine can be a powerful tool in preventing mood disturbances and enhancing overall psychological resilience.
I tell my clients that the best kind of exercise is the kind you do. If you enjoy running or cross-fit, then please do so. But if you find gyms boring or intimidating, find something that you enjoy: ride a bike, play basketball, or join an amateur dodgeball league (yes, they exist). Incorporating movement into daily life doesn’t have to be intense to be beneficial.
Even activities like brisk walking or dancing can profoundly affect mental well-being. By making exercise a regular habit, individuals can experience not only physical health improvements but also significant psychological benefits that support a balanced and resilient mind.
The Mental Health Benefits of Nutritious Eating
Eating a balanced, nutrient-rich diet plays a crucial role in mental well-being. Research suggests that diets high in whole foods—such as fruits, vegetables, whole grains, lean proteins, and healthy fats—are associated with lower rates of depression and anxiety (Jacka et al., 2017).
Nutrients like omega-3 fatty acids, B vitamins, and antioxidants help regulate brain function and reduce inflammation, which has been linked to mood disorders (Lopresti et al., 2013). In contrast, diets high in processed foods and added sugars have been associated with an increased risk of depression and cognitive decline (Adjibade et al., 2019).
One of the key mechanisms through which diet affects mental health is the gut-brain connection. The gut microbiome, composed of trillions of bacteria, plays a significant role in mood regulation by influencing the production of neurotransmitters such as serotonin and dopamine (Clapp et al., 2017).
Diets rich in fiber, probiotics, and fermented foods support gut health, which in turn can improve emotional well-being and reduce symptoms of anxiety and depression (Dinan & Cryan, 2017). Conversely, diets high in processed foods and artificial additives may disrupt gut bacteria, contributing to increased stress and mood instability.
Don't get hangry. Skipping meals or consuming excessive refined carbohydrates can contribute to mood swings and cognitive difficulties. When blood sugar drops too low, the brain receives inadequate glucose, leading to symptoms such as irritability, difficulty concentrating, and even aggression—a phenomenon commonly referred to as being “hangry” (MacCormack & Lindquist, 2019).
Stable blood sugar levels are also essential for maintaining emotional balance. Eating regular, balanced meals that include complex carbohydrates, proteins, and healthy fats helps prevent blood sugar spikes and crashes, which can lead to irritability, fatigue, and anxiety (Guzek, 2019).
Low blood sugar can impair self-control and increase impulsivity, making it harder to regulate emotions and increasing the likelihood of conflict in interpersonal relationships.
Ultimately, nutrition is a powerful tool for mental health. Of course, no specific food or diet can cure mental illness or solve all of your mental health issues. A well-balanced diet rich in whole foods provides the brain with the essential nutrients needed for optimal function. Making wise dietary choices can serve as a great foundation for improved mood, cognitive abilities, and overall psychological resilience.
The Impact of Sleep on Mental Health
Sleep is essential for maintaining emotional and psychological well-being. During sleep, the brain processes emotions, consolidates memories, and regulates stress responses. A lack of quality sleep disrupts the balance of neurotransmitters like serotonin and dopamine, which play a critical role in mood regulation (Goldstein & Walker, 2014).
Furthermore, poor sleep can contribute to cognitive impairments, such as difficulty concentrating, reduced problem-solving abilities, and decreased emotional regulation (Killgore, 2010).
Chronic sleep deprivation has also been associated with heightened emotional reactivity and difficulty coping with stress, making individuals more vulnerable to negative emotions (Els van der Helm et al., 2010).
Research shows that insufficient sleep is linked to an increased risk of mood disorders, including depression and anxiety (Baglioni et al., 2016).
Sleep disturbances are not only a consequence of mental health issues but can also be a contributing factor, creating a cycle in which poor sleep exacerbates symptoms of anxiety and depression (Harvey et al., 2011).
Studies have found that improving sleep quality through behavioral changes, such as maintaining a consistent sleep schedule and reducing screen time before bed, can significantly enhance mental health outcomes (Kredlow et al., 2015). If you are interested, we also have a few other blog posts addressing sleep hygiene and sleep tips.
Overall, this research and my clinical experience suggest that prioritizing sleep as part of mental health care can lead to better emotional stability, increased resilience, and overall improved well-being.
The Mental Health Benefits of Meditation
We have written about meditation before. Meditation is a well-researched practice that offers significant mental health benefits by helping individuals regulate emotions, reduce stress, and enhance overall psychological well-being.
Numerous studies have found that mindfulness meditation—focusing attention on the present moment without judgment—can reduce symptoms of anxiety, depression, and emotional distress (Goyal et al., 2014).
Meditation is believed to influence brain regions involved in emotion regulation, such as the prefrontal cortex and amygdala, helping reduce reactivity to stressors and improve self-awareness (Tang, Hölzel, & Posner, 2015). In fact, even brief meditation practices have been shown to lower levels of the stress hormone cortisol and increase feelings of calm and clarity.
Mindfulness practices have been linked to improved divergent thinking—a key component of creativity—by fostering greater cognitive flexibility and openness to new ideas (Colzato et al., 2012).
Additionally, studies have found that regular meditation increases activity in brain regions associated with positive emotions and well-being, leading to greater overall happiness and life satisfaction (Fredrickson et al., 2008).
Meditation also promotes changes in the brain’s default mode network (DMN), which is active during mind-wandering and self-referential thinking—often associated with rumination and worry. Studies suggest that regular meditation can quiet the DMN, reducing repetitive negative thoughts and enhancing the ability to stay grounded in the present (Brewer et al., 2011).
In therapeutic or clinical settings, mindfulness-based interventions like Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) have been found effective in preventing relapse in depression and reducing symptoms of generalized anxiety disorder (Kuyken et al., 2016).
As an accessible and low-cost practice, meditation offers a valuable tool for improving mental resilience and promoting a sense of inner calm in daily life. Regular meditation (even just 5 minutes a day) supports mental health by reducing stress, calming negative thought patterns, and enhancing emotional regulation through measurable changes in brain function and activity.
Conclusion
While the title of this post is a lighthearted nod to internet clickbait, the content is grounded in serious research and clinical experience. Lifestyle habits like regular exercise, balanced nutrition, quality sleep, and meditation have a profound impact on mental health.
Each of these behaviors is backed by a growing body of evidence showing how they improve mood, emotional regulation, stress resilience, and even cognitive functioning. That said, lifestyle changes are not a cure-all. Many people benefit from ongoing psychotherapy even after their initial concerns improve.
Therapy provides a space for self-reflection, emotional growth, and navigating life’s complexities. Whether someone is working through trauma, adjusting to a life transition, or simply wanting to better understand themselves, the combination of behavioral habits and therapeutic support can lead to deeper healing and a more fulfilling life.
If you’re interested in exploring how therapy might support your mental health goals, we’d be honored to help. Our team of licensed therapists offers compassionate, effective, and evidence-based care for a wide range of concerns. Contact us to schedule a consultation or learn more about our services.
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