In response to the common inquiry about my prescriptions, it’s important to dispel the notion that psychiatrists merely offer a list of medications. For me, fostering well-being involves more than pharmacological solutions. Effective treatment encompasses attentive listening, detailed analysis, and timely guidance to facilitate heightened self-awareness, change and adaptations.

Here are the three pieces of advice on almost all my prescriptions:

First, “Prioritising sleep”.

In my clinical practice, I’ve observed that 80-90% of individuals seeking help face significant sleep disturbances. While stress and anxiety contribute to these issues, many also grapple with sleep disruptions without an identifiable mental illness, often a consequence of lifestyle choices and voluntary sleep deprivation leading to insomnia.

Depriving oneself of sufficient sleep (quality and quantity) is a form of self-harm or self-torture. This manifests in habitually staying awake and sleeping innately for hours. It’s crucial to recognise that consistent sleep deprivation can have severe psychiatric consequences, including anxiety, panic attacks, depression, addictive disorders, and an increased risk of physical ailments like diabetes, high blood pressure, stroke, and heart disease.

My advice is simple: If there’s one thing you excel at in 24 hours, make it a commitment to quality sleep. Prioritise your sleep by establishing a disciplined sleep-wake routine, unwinding an hour before bedtime, and maintaining consistent waking hours. Create a serene sleeping environment, free of electronic devices, and switch off notifications to prevent disturbances. Steer clear of stimulants like coffee, tea, nicotine, and alcohol two hours before bedtime.

Consider incorporating 5 minutes of deep, slow-breathing meditation before sleep to relax. Being calmer will ensure early onset and a better quality of sleep. If persistent thoughts hinder sleep, relocate to a chair and engage in a calming activity until the desire to sleep returns. Aim for at least 8 hours of restful sleep each night, waking early to kickstart a revitalised day.

Remember, sleep is a potent de-stressor and rejuvenator, significantly impacting your overall well-being. Don’t underestimate its importance in fostering a balanced and energised life.

Second, “Prioritise Daily Exercise”.

Exercise is a scientifically proven antidepressant, yet it remains one of the most underutilised. Regular exercise benefits the mind, body, and heart. For health and well-being, WHO recommends at least 150 to 300 minutes of moderate aerobic activity per week (or the equivalent of vigorous activity) for all adults and an average of 60 minutes of moderate aerobic physical activity per day for children and adolescents.

With numerous free online classes on platforms like YouTube, there are no excuses for not knowing the right exercises.  But, if you have never exercised, then gentle stretching or sun salutation/yoga is better than none. And if health concerns limit activity and exercise, then any amount is better than none.

Thirdly, “Embrace Meditation”. 

Meditation is a powerful antidote to mental clutter, offering clarity unparalleled by any other practice. It anchors your mind in the present, releasing it from the grip of past regrets and future anxieties. This transformative process instigates a qualitative shift in thought patterns, fostering calmness and heightened intuition. Notably, meditation is scientifically proven to diminish stress, anxiety, and depression while enhancing memory and focus.

Recent research underscores that reaping the benefits of meditation doesn’t demand years or months of commitment. Remarkably, meditation can positively impact the brain in as little as 11 hours, as a study conducted at the University of Oregon revealed. This practice changes the white matter tract connecting the anterior cingulate cortex (ACC) to other brain structures, part of a network regulating emotions, thoughts, and behaviours.

The beauty of meditation lies in its accessibility—it can be seamlessly woven into your daily life, whether at work, home, school, or even during your commute. No special equipment or gym membership is required!

Begin for 5 minutes and gradually extend your sessions to 15 or longer. Integrate meditation into your morning and bedtime routines, ensuring a serene start and conclusion to your day. When intrusive thoughts and worries arise, take 5 minutes to meditate and regain mental clarity. Consistency is key; persistence in the practice promises profound results.

Finding time for meditation may seem challenging in our fast-paced lives, but a mere few minutes can initiate a transformative journey. Embrace the silence, and the enduring benefits to your brain will echo throughout a lifetime.

Finally, doctors prescribe medication because they are qualified and only suggest it after fully considering the situation. But they do take time to understand you as a person, over and above the problems and illnesses you may present with. My approach is to combine intervention, starting with the basics of sleep, exercise, and meditation, and when necessary, one can take a carefully considered medication.

**This article was previously published as Mindism video on YouTube, titled Three standard pieces of advice on my prescription? Dated 21 Aug 2021

Do read Dr Jain’s other published Articles and MindBlog, Listen to his podcast (Mind Matters) and view Awareness video on the YouTube channel called Mindism

© Dr Roshan Jain 18 July 2024