By Dr. David Musnick

Your mood and attitude affect your body in more ways than you can imagine.  In fact, studies have linked depressed moods to increased risks of heart problems and prolonged depression to increased risks of cardiac arrest.  Your mood can alter your body by influencing your nervous, endocrine (hormonal), immune and cardiac systems. Studies have also shown that heart rate variability (the small space between heart beats) is lower in people with major depressive disorders.   Having more heart rate variability is a desirable thing for heart health. 

You can’t always control life events that may lead to depression, but there are a few simple steps you can take to prevent or minimize depression and thus maintain your heart and blood vessel health.

Choose to Be on the Brighter Side
Is your glass half empty or half full? If you usually struggle with feelings of hopelessness and pessimism, you can try to lift your moods by working on developing an optimistic outlook on life. Instead of focusing on all that is “wrong” with you or your life or expecting the worst possible outcomes, set your mind to appreciating all that is working in your life and expect things to work out for the better. You can work on writing down affirmations and then saying them to yourself several times during the day. Try to recall times when you felt the most hopeful in the past and what you said to yourself during those times.  Try saying some of these phrases to yourself three to four times a day. When you work on your affirmations, say them with a positive tone of voice and be cautious of your body language – stand up straight, look at yourself in a mirror and believe what you say with full mind and body awareness!

You can keep a journal or scrapbook, paint, read self-help books or find some time to share your experiences with special friends. Surround yourself with beautiful images and listen to inspiring music. Make a collection of newspaper and magazine articles that inspire you and read about people who have risen from adversity. Be creative in finding ways to get yourself out of a slump. Small amounts of optimism, everyday, make a world of difference to your health and life!

Stop Worrying
Worrying will keep you up at night and will do nothing to change a situation. Try to minimize your worrying by writing down your fears and concerns and then be proactive in addressing the issues that are troubling you. Ask your partner, family members or friends for advice and help and if you need further assistance, don’t hesitate to see your family doctor.

Get Up and Get Moving
Studies have shown that physical activity is known to have a protective effect against depression. Lift your moods, manage your stress and improve your overall health with exercise three to five times a week. Choose an activity you enjoy and invite your friends to join you so you can motivate each other to stick to an exercise program.

For complete body and mind awareness, try a yoga, tai chi or meditation class and reward yourself with regular massages and a good night’s sleep.