How Mood Affects Executive Functioning
By Lisa Shanken
October 29, 2019
How does mood affect cognitive functioning?
I’m glad you asked…
And because my company mainly helps people struggling with mental health disorders, I have unique insights and real-world experience to share.
When we help such individuals by practicing better gut health, we see marked improvement in their cognitive and executive functions.
How do we know this?
Because we also coach people with Executive Functioning (EF) skills.
So let’s take a deeper dive…
How Mental Health Disorders Correlate To EF Skills
Conditions such as clinical depression and bipolar disorder have a major impact on cognitive functions. And once cognitive functions are impaired, EF rapidly decreases.
Such cognitive functions may include organization, clear thinking, time management, keeping a calendar, and many other vital day-to-day tasks.
EF deficits may cause problems in the workplace, social situations, school, finance management, relationships, and many other areas.
According to a paper published in Frontiers In Psychology, EF coaching should be given to patients with psychiatric disorders and ADHD, as they are most likely coping with EF
challenges.
Failure to do so may lead to feelings of failure, inadequacy, poor self-esteem… and ultimately increased depression.
Tips To Improve EF Skills
To avoid hurting a patient’s self-esteem, it’s extremely important you explain that EF deficits (as well as ADHD and other learning disabilities) are completely separate from their intelligence and overall self-worth.
While EF needs are highly specific to each individual, here are a few tips that can be very helpful in overcoming such challenges:
- Set 5 minute goals. Start by setting smaller and shorter goals instead of larger ones. Start with one per day, then add two per day after you have mastered the first one. For example, if cleaning a messy room is overwhelming, set a timer for 5 minutes and choose a specific section of the room to clean up. After 5 minutes you may choose to continue for another 5 minutes… or call it quits. But you’ve at least made progress… and eventually your entire room will be clean!
- Get more consistent with daily tasks and responsibilities by using apps like Nomie or Momentum to create and track “streaks” (especially relatable for kids who use SnapChat, where keeping “streaks” is a trend). Such apps make it easy to create consistency in any area of your life!
- Use the “Wait 5” strategy to control impulses. Frequently, people with ADHD struggle with impulse control, which can manifest by purchasing things too quickly, blurting out verbally, or making important decisions without enough thought. The “Wait 5” strategy simply involves taking 5 deep breaths before acting impulsively, which allows you to temporarily pause, relax, and reflect before acting.
- Improve “working memory” with brain games. Working memory is like a muscle, and the more you train it, the stronger it will get. People with EF deficits often have poor working memory… but it can be improved! Practice flexing the memory muscle with brain apps like Lumosity and Fit Brains Trainer. However, I strongly encourage starting with the physical game Memory, because it can also help with spatial relations which is harder to simulate on an app.
Many other EF skills like procrastination, organization, and motivation can all be improved through various techniques.
If you feel you need EF improvement, please reach out so we can have a conversation and figure out the best strategy to help you be more efficient, organized, energized, and confident!
You are not alone… and support is the best way to help yourself! Click here to schedule an appointment and start feeling more organized and self-confident.
Lisa Shanken
My passion is to help you live your healthiest and most harmonious life, but in a way that’s realistic and practical for you as a unique individual on this planet. My philosophy is all about “balance,” never a diet since a diet is not sustainable for life, aka Kill The Diet.
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Lisa’s weight loss plan really gave me a new insight to healthy eating and living. I was diagnosed with breast cancer in January 2015. Healthy living/easting/exercise has become very important to me and my family and this program really helped me get even more on the course with this and helped me lose weight.
Danielle D, Great Neck, NY
When I heard about the 10 Day Weight Loss Challenge, I wasn’t sure if it would be a good fit, since as a physician, I understand nutrition and health (and therefore knew the dangers of fad diets, etc…), and I do my best to exercise (though not always enough).
But as a single mother of 2, it’s still very challenging ti “fit in all in” (including cooking healthy meals for my children) due to my busy schedule. And when my time is short, bad habits crop up and weight gain follows.
Dr. Gila Ackerman, Boulder, CO
Psychiatrist
Lisa has made an enormous contribution to my health and strength.
I have seen and felt the most fantastic changes in an amazingly short time.
Chessie F, Boulder, CO
I just wanted to say you were amazing through this 10 day process!
I learned so much from you! You were very thorough in all areas of the challenge and got back to us in such a quick manner with our questions.
It was a great jump start into a more healthy life style that’s for sure!
Colby E, Boulder, Colorado
I LOVE the recipes, simple, few ingredients, appealing.
I like the idea of using the list of staples you provided when i was tempted to cheat!
Phyliss S, Spring House, PA
I worked with Lisa to develop a holistic wellness plan that has allowed personal growth without having to completely change my lifestyle. Her programs are designed around your personal needs, so I always feel like I've gotten the most from my sessions and leave with manageable goals. Lisa's three-prong approach to wellness (fitness, nutrition and health) is helping me live a balanced and grateful life.
Ali S., Boulder, CO
I’ve been through the ringer with different dieting plans through the years. Some helped me lose weight and some didn’t – but it didn’t matter because I would always gain it back.
I didn’t know if this 10 day Weight Loss Challenge would be the answer since everyone says they have the “BEST” way to lose weight.
But this one seemed to be more doable – like instead of starving myself, keeping track of calories (“been there done that – VERY annoying!”) and things I know I wouldn’t stick to.
Jill W, Park, NY
Lisa, you have been a very positive role model for me!
Through the exercise and diet I’m becoming healthy and more positive about my life!!!
Thanks!