Behavioral activation (BA) is one of the most important cognitive behavioral therapy skills used in treating mood disorders. BA is based on the theory that as people become depressed, they tend to engage in more avoidance and isolation, which serves to maintain or worsen the symptoms. For instance, when you're feeling sad, you may be compelled to listen to sad music, which ends up prolonging your melancholy. It can be a vicious cycle. Self-care requires finding ways to break this cycle sooner rather than later.

Recently, psychologists have found that cooking and baking are therapeutic because they fit this type of behavioral activation therapy. “Cooking and baking alleviate depression by boosting positive feelings, increasing goal-oriented behavior, and curbing procrastination and passivity. If the activity is defined as giving a sense of accomplishment or pleasure, or even seen as making someone else happy, then it could improve a sense of well-being,” says Amanda Gerber, PsyD, a psychologist for Interaction Dynamics in Chicago. “Eating or breaking bread with someone has healing capacities beyond anything that we can really quantify."

As the Covid-19 pandemic continues—exacerbating stress, anxiety and sadness for many of us—it's a perfect time to engage in a bit of therapeutic cooking or baking. And if you lack the time to prepare food from scratch, Amanda suggests stocking up on products that have been shown to support mental wellness:

• Brazil nuts: High in selenium. Helps improve mood by reducing inflammation, which is often heightened when someone has anxiety or a mood disorder.
• Fatty fish: These foods are high in Omega-3, which has a strong relationship with cognition and mental health.
• Eggs: Source of Vitamin D, protein, and tryptophan, which is an amino acid that helps create serotonin. Serotonin is a neurotransmitter in the brain that helps regulate mood, sleep, memory, and behavior.
• Pumpkin seeds: Potassium-rich foods like pumpkin seeds may help reduce stress and anxiety.
• Dark chocolate: May help reduce depression and anxiety.
• Turmeric: May help lower anxiety, stress and inflammation.

January 2022