{"id":17642,"date":"2018-08-12T14:27:24","date_gmt":"2018-08-12T19:27:24","guid":{"rendered":"http:\/\/thepapergown.zocdoc.com\/?p=17642"},"modified":"2023-03-03T15:14:58","modified_gmt":"2023-03-03T20:14:58","slug":"my-mindful-depression-diet","status":"publish","type":"post","link":"https:\/\/www.zocdoc.com\/blog\/guides\/my-mindful-depression-diet\/","title":{"rendered":"My Mindful Depression Diet"},"content":{"rendered":"
In The Paper Gown’s <\/em>Food Diary,\u00a0patients spend a week chronicling the diets they follow to help manage medical conditions.<\/h5>\n

\nThis time: Claire, a U.K.-based writer in her early 40s, was diagnosed with major depressive disorder as a teenager.\u00a0<\/i><\/em><\/h5>\n
\n

Day 1: No progress (and very little food)<\/b><\/h3>\n

I wake up unsure of what or how I\u2019m supposed to eat. It\u2019s the first day of my mindful eating experiment. I say \u201cexperiment\u201d because mindful eating is not a true diet. There are no rules, restrictions, calorie-counting or \u201cforbidden\u201d foods. As <\/span>Lynn Rossy<\/span><\/a>, a psychologist and author of <\/span>The Mindfulness-Based Eating Solution, <\/span><\/i>told me, \u201cMindful eating asks you to be guided by your own internal wisdom about what, why, when and how to eat.\u201d <\/span><\/p>\n

As I see it, mindful eating is about being aware. According to <\/span>recent research<\/span><\/a>, increased awareness can reduce emotional eating, which in turn can boost mental health by helping people learn new and healthier ways to handle their emotions. I\u2019m hoping that eating mindfully will be good for my depression. Over the years, I\u2019ve tried all sorts of treatments for depression, including various antidepressants, cognitive behavioral therapy and counseling. While I currently take medication, I still have dark days now and then. I\u2019ve noticed that my eating habits influence my state of mind, so why not try improving my relationship with food? <\/span><\/p>\n

I spend most of the day researching mindful eating and googling \u201chow to be a mindful person.\u201d As a result, I eat less than I normally would \u2014 only soup, a sandwich and some fruit \u2014 partly because I lose track of time and partly because I\u2019m worried that I\u2019m not \u201cdoing it right.\u201d \u00a0<\/span><\/p>\n

I don\u2019t think that\u2019s the point.<\/span><\/p>\n

Day 2: Granola is crunchy<\/b><\/h3>\n

I decide that I\u2019m overcomplicating things and need to get back to basics. Rossy told me to be mindful before, during and after I eat. <\/span><\/p>\n

On a normal morning, I\u2019d wolf down a bowl of granola in two minutes flat before leaving to take my kids to school. <\/span><\/p>\n

But today I sit in front of my breakfast and take few deep breaths before diving in. Apparently breathing prepares the body for proper digestion and gives you time to decide if you\u2019re genuinely hungry or just looking to eat because food is available. My stomach is rumbling, so the answer is pretty clear. \u00a0<\/span><\/p>\n

I take my time chewing and swallowing each granola cluster, paying attention to how it tastes, sounds and feels in my mouth.<\/span> It\u2019s noisy, crunchy and gets stuck in my teeth.<\/span><\/p>\n

A delayed Skype call for work and a busy evening mean lunch and dinner aren\u2019t quite as mindful, but I feel like I have a better idea of what I\u2019m actually trying to achieve.<\/span><\/p>\n

Day 3: Spilled milk <\/b><\/h3>\n

I get up early for an unusually busy day. While eating my usual granola breakfast, I start making a shopping list. My personalized mindful eating plan includes preparing healthy meals ahead of time to keep myself from eating prepackaged food on the go. I remember that I shouldn\u2019t be doing anything besides tasting and appreciating my granola, so I put the list aside and think of advice I was given by <\/span>Susan Albers<\/span><\/a>, psychologist and author of <\/span>Eating Mindfully<\/span><\/i>: \u201cWhen you eat, just eat.\u201d<\/span><\/p>\n

Breakfast takes longer than it did yesterday because I\u2019m doing something else Albers recommended: eating with my nondominant hand. <\/span>Research suggests<\/span><\/a> this can reduce mindless food intake by 30 percent. <\/span><\/p>\n

I finish my granola, wipe up the milk my nondominant hand has spilled on the tablecloth and congratulate myself on sitting down for breakfast for the third day in a row. <\/span><\/p>\n

Baby steps. <\/span><\/p>\n

Day 4: Uncomfortably full <\/b><\/h3>\n

I can already feel a change, albeit a subtle one, in my attitude toward food and mealtimes. For starters, I\u2019m more aware of all the times I eat \u201cmindlessly\u201d: snacking while I watch TV, eating while I text or email and eating when I\u2019m not actually hungry. Today, as I automatically head to the fridge after submitting a particularly hard work assignment, I realize that I eat when I\u2019m bored, frustrated or looking for a distraction. \u00a0<\/span><\/p>\n

One aspect of mindful eating I\u2019m struggling with is recognizing when I\u2019m satiated \u2014 no longer hungry, but not quite full either. I was brought up to clean my plate, so stopping short of a full stomach will take time to get used to. But the seed is planted in my mind. Tonight, when I slump down on the sofa after having a large bowl of pasta for dinner, I feel uncomfortable, rather than satisfied. <\/span><\/p>\n

Day 5: Cakes and kindness <\/b><\/h3>\n

I meet friends for lunch and worry if my mindful-eating efforts will make the occasion less enjoyable. But there\u2019s no need to worry. When I tell the group what I\u2019m doing, the response is unanimous: We\u2019re all emotional eaters. <\/span><\/p>\n

\u201cI eat when I\u2019m upset,\u201d says one friend. \u201cCakes are my comfort.\u201d <\/span><\/p>\n

We share stories about finding comfort in cake while\u2026 eating cake. But that\u2019s okay, because two key elements of mindful eating are flexibility and non-judgment. Albers reassured me that I can do things like \u201chave the cake!\u201d But she also advised me to enjoy it mindfully, so that I don\u2019t go for a second slice. <\/span><\/p>\n

I remind myself that mindful eating is not a diet plan, and that the goal is to be present and kind to myself and my body. So yeah, I eat the cake. Out of kindness, of course. \u00a0<\/span><\/p>\n

Day 6: Mental health checkup <\/b><\/h3>\n

I take some time to think about whether eating mindfully \u2014 or trying to \u2014 has affected my mental health. I think it has. I feel simultaneously energized and relaxed. Energized, I think, because I\u2019m fueling my body with mainly wholesome, nutritious foods. And relaxed because I know I\u2019m doing a good thing for my physical health, giving me one less thing to worry about. <\/span><\/p>\n

I can see now that what Rossy said is true \u2014 mindful eating isn\u2019t just about food. I recognize that I eat for so many reasons besides physical hunger, and I\u2019m beginning to understand why. <\/span><\/p>\n

Day 7: Looking ahead<\/b><\/h3>\n

I kick off the day by eating my granola with my nondominant hand (without spilling any of it, to boot) and declaring my home office a no-food zone. After breakfast, I plan and prepare healthy meals for the weekend: lots of veggies and rice to use in curry, chili, soups and salads. <\/span><\/p>\n

At 1 p.m.,<\/span> I turn off my computer, make a salad and eat it in my garden, enjoying the fresh food and the silence. Later, following a series of work crises, I devour a grilled cheese before going to pick up my son from swim training. I don\u2019t savor a single bite of it. <\/span><\/p>\n

That\u2019s okay. Mindful eating is an ongoing lifestyle, not an immediate transformation. And I do notice subtle differences in my mental health. Mainly, I feel more in control. <\/span><\/p>\n

I\u2019ve also stopped making my kids clean their plates. As a family, we\u2019re going to eat dinner together, at the table, without screens, as often as possible. But I won\u2019t beat myself up if that doesn\u2019t happen every night, because I know it won\u2019t. Life is busy, and as Rossy told me, mindfulness isn\u2019t about rules.<\/span><\/p>\n

\n

Want to write your own Food Diary? Send a pitch to ThePaperGown@zocdoc.com.\u00a0<\/em><\/p>\n

\n

Ready to book a doctor’s appointment? Visit Zocdoc.<\/span><\/a><\/span><\/h1>\n","protected":false},"excerpt":{"rendered":"

A U.K.-based writer eats granola with her nondominant hand and embraces device-free meals. <\/p>\n","protected":false},"author":23,"featured_media":17633,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[227],"tags":[19,92,41,87],"class_list":["post-17642","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-guides","tag-depression","tag-food-diary","tag-mental-health","tag-patient-diaries","reviewer-dr-nassim-assefi","specialist_by_city-therapists"],"yoast_head":"\nA Diet for Depression Food Diary<\/title>\n<meta name=\"description\" content=\"A U.K.-based writer shares her diet for depression food diary.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.zocdoc.com\/blog\/guides\/my-mindful-depression-diet\/\" \/>\n<meta property=\"og:locale\" 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