We’ve all struggled with mental health at some point in our lives. Whether it be anxiety, depression, or just stress in general, what you’re feeling is okay and you are never alone. I’ve struggled with depression since I was a child; it’s just something that runs in my family. If you’re like me, simply going on medication isn’t always enough to make a real difference. This is why I think it’s important to educate yourself on alternative methods to take care of yourself and your mental health. Together, we can spread awareness and reduce the stigma around mental illness and its various methods of treatment.
Acupuncture has been proven to alleviate anxiety and treat the negative side effects of depression. It can also be used to treat chronic pain. I know that poking needles into your skin doesn’t seem very appealing, but it’s a form of therapy that’s been used since the Middle Ages. However, acupuncture wasn’t formally accepted by governmental health authorities as a legitimate treatment until the late 1990s. It works by inserting tiny needles into the skin on different parts of the body. Each needle then stimulates that specific area and works to revitalize energy flow.
Expressive therapies help you to express yourself and your emotions through art. Sculpting, painting, and drawing can release tension and foster personal growth. These art therapies have a history that draws all the way back to the ancient Egyptians, and started gaining popularity throughout the 20th century. Neuroscientists have been looking into the capacity that the arts - music in particular - have on calming neural activity in the brain. Social psychologist Robert E. Kraut suggests that based on one of his studies, music may go so far as to replenish functioning in the immune system.
Yoga and meditation increases flexibility and improves posture, all while reducing stress and getting those exercise-induced endorphins. Studies have even shown that yoga may be beneficial in fighting depression. This is because it’s able to decrease levels of cortisol, which is a stress hormone that influences serotonin levels. Mindfulness-Based Stress Reduction is a form of meditation that utilizes cognitive therapeutic techniques aimed to reduce depressive relapse. This is also something you can do for free, anywhere, at any time. There’s tons of information on the internet about different methods to practice. Why not take the time to figure out which one works best for you?
Interacting with those who have gone through similar experiences is a great way to feel like you’re not alone. Most self-help groups are free of charge and operate on a non-profit basis. Meetings can usually be located through churches, hospitals, and other community organizations. Because of the internet, self-help groups are becoming more and more accessible to a variety of people all over the world. They help to alleviate emotional isolation while empowering individuals at the same time. These groups also help to build self-esteem through speaking at meetings, experiencing positive interactions with peers, and building mentor relationships.
Who doesn’t love animals?! Individual animal therapy has been proven to reduce loneliness and anxiety while also increasing self-esteem. When I was hospitalized, a Labrador Retriever named Cooper would come in twice a week for 30 minutes. For that small amount of time, I felt calm, safe, and a little less heavy. Animals provide companionship and increase social interaction while simultaneously yielding comfort. In addition, animal therapy increases motivation towards exercise and physical activity. The animal’s handler usually works under the guidance of a doctor. Multiple organizations train handlers and hook them up with healthcare providers.
Biofeedback helps you learn to listen to your body and gain awareness of your own physiological functions. It reduces stress in a non-invasive, non-medicated way. During biofeedback, you become connected to electrical sensors that give you information about your body. The goal is to make subtle changes, such as relaxing your muscles or lowering your heart rate, to improve your symptoms. Essentially, biofeedback presents you with the opportunity to practice controlling your body. You can receive treatment in hospitals, physical therapy clinics, and medical centers. A growing number of programs and devices are also being marketed for home use, including wearable devices and interactive computer programs.
What you eat can’t singlehandedly solve your problems, but it can definitely help you feel better. Herbal treatments such as magnesium, B vitamins, and riboflavin may improve your overall health. The gastrointestinal tract hosts billions of bacteria, which influence the production of neurotransmitters. Healthy foods promote the growth of “good” bacteria, which impacts the neurotransmitter production. A constant diet of junk food will hamper this production because of the inflammation that it causes. This doesn’t mean you can never have chocolate ice cream again, it just means doing your best to regularly incorporate healthy and balanced foods into your diet.
As you can see, there’s more to treating mental health than just medication and counseling. Despite what you may have heard, treatment for mental health isn’t one-size-fits-all. It’s all about finding the right fit or combination that works for you. Everyone is different, so you shouldn’t be discouraged if the very first thing you try doesn’t cure you completely. It took me a while to find the right blend of techniques, but I’m forever grateful that I didn’t stop trying when my first couple attempts didn’t make much of a difference. There may be a lot of trial and error, but you’ll never know what works if you don’t give it a shot! Trust me, your future self will thank you.
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