It’s probably a bit self-defeating for a psychotherapist to go down this rabbit hole, but I’ve been thinking a lot about the oversaturation of therapy models, self-help content, and mental health apps flooding the attention vacuum of our TikTok/App Store/Instagram psyches, particularly as I’m on the precipice of joining the fray. Under the circumstances, it's easy to forget that some of the most profound shifts in how we feel mentally don’t require a deep dive into our subconscious—they require getting back to basics.
Eating well, moving often, and sleeping enough aren’t just good habits; they’re the biological foundation for psychological well-being. Research supports this: nearly 70% of Americans cite poor sleep, diet, or inactivity as barriers to mental wellness, even while engaging in therapy or wellness tools. When these foundations are weak, everything else we do has to work overtime—and even then, we often fall short of the change we’re hoping for.
We like to think of ourselves as a modern, advanced species. And in many ways, we are. But our brains are still wired for a world that existed thousands of years ago. For most of human history, we lived in close connection with the natural rhythms of the day. We rose with the sun, moved constantly in pursuit of food or safety, ate what the earth provided, and slept when it got dark. Our ancestors didn’t need sleep trackers, gym memberships, or nutrition apps. They moved, ate, and rested in sync with the environment; and their mental health, in many ways, benefited from that alignment.
Fast forward to today: most of us spend the majority of our time indoors, sitting for hours on end, eating processed food at irregular hours, and staring at screens well past sunset. It’s no wonder anxiety, depression, and burnout are epidemic-level issues.
The upside to all of this is that many of us don’t need to overhaul our lives to start feeling better. Sometimes the most powerful intervention is not more insight—but more movement, better food, and consistent sleep.
1. Eating: Fuel for the Brain
Our brains use more energy than any other organ in the body; so it’s no surprise that what we eat directly affects how we feel mentally. Diets rich in sugar, processed carbs, and artificial ingredients can spike blood sugar, disrupt hormones, and contribute to inflammation—all factors linked to depression and anxiety. Conversely, diets emphasizing whole foods, healthy fats, complex carbs, and plenty of hydration are strongly associated with improved mood stability and lower rates of depression and anxiety.
The SMILES trial, a 2017 randomized controlled study, showed that people with moderate to severe depression who improved their diets experienced significantly greater reductions in depressive symptoms than those who received only social support. The emerging science of the gut-brain axis also suggests that fiber-rich, fermented, and anti-inflammatory foods support mental health by promoting healthy gut bacteria and neurotransmitter balance.
It’s not just what we eat, but how. Are we rushing through meals? Eating in the car? Snacking late at night? Slowing down, savoring our food, and eating regular, balanced meals can restore a sense of rhythm and regulation—benefiting our body and mind.
2. Exercise: Movement as Medicine
It’s hard to overstate how powerful regular movement is for mental health. A 2023 review of over 90 studies found that physical activity was 1.5 times more effective than medication or cognitive-behavioral therapy in reducing symptoms of depression, anxiety, and psychological distress. Movement increases blood flow to the brain, boosts endorphins, and improves sleep—all of which directly impact mood and stress regulation.
Our ancestors didn’t go to the gym or attend spin classes, but they moved constantly. They walked, climbed, lifted, hunted, and gathered. Movement wasn’t scheduled; it was life. Today, we sit—a lot—and our bodies feel it: stiff joints, low energy, and a subtle but constant restlessness we often mislabel as anxiety.
You don’t need to train like a professional athlete to feel the benefits. A brisk daily walk, bodyweight exercises, a light jog, or a bike ride can significantly shift your mental baseline. Movement—especially outdoors—grounds us, lifts our mood, and helps metabolize stress. I’ve told my clients for a long time that, simply put, fitness is the ultimate antidepressant and benzodiazepine: it calms, centers, and regulates—without the side effects.
3. Sleep: The Unsung Hero
Sleep is often the first thing we sacrifice and the last thing we prioritize. Yet it’s arguably the most essential pillar of mental health. During sleep, the brain processes emotions, consolidates memories, and regulates stress hormones. Poor sleep is linked to increased risk of depression, anxiety, irritability, and cognitive fog.
Even a single night of sleep deprivation decreases activity in the prefrontal cortex—the brain’s emotional regulation center—while increasing activity in the amygdala, which governs fear and reactivity.
Our ancestors slept in sync with the sun. They didn’t have artificial lighting, screens, or 24/7 access to stimulation. Today, we often treat sleep as an afterthought—something we squeeze in when everything else is done.
But if your mood is off—if you feel irritable, anxious, or foggy—ask yourself: how’s your sleep? Are you getting 7–9 hours? Going to bed and waking around the same time? Even small changes can help: dim lights an hour before bed, cut back on screen time (especially blue light), and avoid caffeine in the afternoon.
The Power of Simplicity
It’s easy to get lost in the complexity of mental health. We dig deep into trauma, diagnoses, brain chemistry—and all of that has value. But sometimes we need to come up for air and ask: am I giving my brain the basic support it needs?
Before we label our emotions or pathologize our stress, we should check the foundations:
Am I eating food that nourishes me?
Am I moving in a way that feels good and sustainable?
Am I sleeping enough to function?
Mental health isn’t just about what happens in the mind—it’s about how we care for the body that houses it. And in that way, some of the most meaningful healing starts not in the therapy office, but in the kitchen, the bedroom, or on a quiet walk through the neighborhood.
When we tend to these foundations, we often find that the world feels a little less overwhelming, and our inner life a little steadier. We’re not just brains walking around; taking care of our bodies isn’t just good for our physical health—it’s medicine for the mind.
Be well.