FREE MENTAL HEALTH STRATEGIES
Since 1998, Safe Harbor has helped millions of site visitors start on their path to recovery by offering options they did not realize were available.
To make this path easier, we have compiled a list of the “basics,” plus many strategies that we have compiled over the years. Even better, they are all free.
Reviewing this list, almost anyone can find one – and likely many – strategies to do or add to their regular schedule that will give them better control of their situation, improve their symptoms and put them a little closer to recovery.
Even if one strategy only gives a 5% or 10% improvement, if you can find 5 or 10 strategies that each do that, you will be doing a lot better!
Ideally, recovery comes from healing the source of the problem – such as treating a trauma or low thyroid or nutrient imbalance that causes depression. If that option is not available, partial or full recovery can often be achieved by reducing symptoms through various means and strengthening the individual so the condition is not overwhelming and he or she can be happy and functional.
The strategies that follow could lead someone to a full recovery. If not, they can at least give you some powerful tools for lowering symptoms and putting you back in charge of your life.
The information is for educational purposes only and is not intended to be nor should it be taken as medical advice. Consult with your healthcare practitioner before doing anything that could negatively impact your physical or mental health.
Index
DIET
Eat a healthy diet
Much of mental health is based on body chemistry. Your brain needs enough nutrients to work properly and to make the neurochemicals that make you feel good and think clearly. And if a poor diet is causing you fatigue, heartburn, or other physical discomforts, this is just one more stressor to impact your mental health – a stressor you don’t need.
One study found that simply eating a healthy diet relieved the symptoms of major depression in a third of the people who took part.
No one diet fits everyone but a good basic guideline is the Mediterranean Diet.
You can adjust it as you find what makes your body feel healthy and what doesn’t. The basic rules are: Sufficient healthy protein and fats, regular fruits and vegetables, whole foods instead of processed food from a package, and avoidance of too much sugar, caffeine, and any foods or drinks that make you feel bad.
IMPORTANT: MENTAL HEALTH PROBLEMS CAN BE CAUSED BY FOOD ALLERGIES (SEE BELOW)!
Links: Nutritional Psychiatry: Your Brain on Food (Harvard), Brain Food: Fending Off Mental and Neurologic Illness With Diet (Medscape), Can What You Eat Affect Your Mental Health?
Probiotics in your diet are vital for good mental health
Probiotics are live bacteria and yeasts that live in your body and are good for your health, especially your digestive system.
In recent years, science has made amazing discoveries about how these organisms impact all facets of our health, including mental health.
Ingesting probiotics has been found to improve depression, anxiety, schizophrenia, and even obsessive compulsive disorder.
These creatures release byproducts, alter our intestinal chemistry, devour “bad” organisms, and affect how we digest our food. All of this has a dramatic impact on our blood chemistry and other bodily mechanisms. Many of our hormones and neurotransmitters have their beginnings in the intestines. For example, it has been found that levels of the germ Lactobacillus rhamnosus in the gut directly correspond to levels of the calming neurotransmitter GABA in certain parts of the brain.
So how to we get more probiotics? Throughout the centuries, people naturally fermented foods like kimchi, sauerkraut, kefir, and yogurt to get these beneficial microorganisms into our bodies. You can also buy already prepared probiotics. They come in capsules, liquids, and special foods labeled as probiotics. Some helpful organisms are in the soil and we pick them up naturally when we garden and do other outdoor activity.
Links: Human Microbiome Project, Probiotics on the Brain, Probiotic Bacteria Beneficial For Brain Function
Food allergies can cause mental health problems
Many people are surprised to find that allergies or sensitivities to food can cause serious psychiatric symptoms – even psychosis. But it’s true.
The biggest culprit may be gluten, a mix of two proteins found in wheat and a few other grains. Gluten is well known to cause the symptoms of schizophrenia, bipolar disorder, depression, brain fog, and other mental issues. The University of Chicago Celiac Disease Center estimates that at least 1% of the population has celiac disease, the name for gluten intolerance. Even more have what is called gluten sensitivity, a lesser form of intolerance that also causes symptoms. According to a Johns Hopkins study, Celiac disease is three times more prevalent in those diagnosed with schizophrenia – meaning about 3% to 4% of those with schizophrenia. Additionally, research shows that 10-25% of those with schizophrenia have gluten sensitivity.
Staying off of wheat for a month or longer can let you know if you have a gluten problem. Many people have “miraculously” recovered after going gluten-free. Medical testing can confirm your gluten issues.
Other common foods can cause mental symptoms, including corn, milk, caffeine, and soy.
Typically, physical symptoms also accompany the mental symptoms from food allergies. If you notice a pattern of symptoms after eating certain foods or if you suspect food allergies, simply not eating that food for a while can let you know if food allergies have been causing your psychiatric symptoms.
Another approach is to use a rotation diet – a diet that, step by step, helps you identify foods you may be allergic to.
Links: Psychological Burden of Food Allergy, BRAIN ALLERGIES: How Sensitivities to Food and Other Substances Can Effect the Mind, New Research Links Diet and the Mind, The Burden of Depressive and Bipolar Disorders in Celiac Disease
Fasting
Fasting – going without food – has been reported from many sources to often be effective at improving psychiatric symptoms, sometimes quite significantly and lastingly. Fasting can be done for one day or up to thirty. Many variations exist. A Google search on fasting will give plenty of information. Always maintain fluid intake while fasting.
The concept of fasting to treat psychiatric symptoms was made popular in the 1970s when the work of Russian Dr. Yuri Nikolayev was published in the United States. It was reported that, working for the Moscow Psychiatric Institute, Dr. Nikolayev fasted schizophrenia patients – thousands during his time there – for 25-30 days and typically achieved improvement in 70% of them.
A 1991 Russian study of a broad section of psychiatric patients, including those with schizophrenia and bipolar disorder, reported that 83% of patients improved on a “fasting diet.”
Mood disorders have been shown to respond well to fasting.
A form of fasting that lasts 12-24 hours is known as intermittent fasting. It has also been reported to improve mood and mental health.
While fasting has been reported by some to be beneficial for mental and physical health, it is highly advisable to seek the advice of a health professional familiar with fasting.
IMPORTANT: IF YOU HAVE PSYCHIATRIC SYMPTOMS THAT CAUSE YOU TO LOSE CONTROL OR EXERCISE POOR JUDGMENT, SUCH AS MANIA, PSYCHOSIS, OR ANOREXIA, WE STRONGLY ADVISE YOU NOT DO FASTING WITHOUT THE CLOSE GUIDANCE OF A PHYSICIAN.
Links: Fasting Therapy for Psychosomatic Disorders in Japan, Fasting: Molecular Mechanisms and Clinical Applications
EXERCISE AND PHYSICAL MOTION
Walking is good for you
It is well known – even to science – that walking makes your feel better.
Walking is essential to good health. Our bodies are made to move. Any movement is better than none, but repetitive movement like walking aids in physical processes, like circulation, hormonal, digestion, and elimination. All of these processes affect one’s mental state.
Feel tense, tired, foggy, depressed, upset? A walk may help.
Start simple. Wear comfortable clothes and shoes. Get out in the fresh air and sunshine if possible. Among greenery is even better (see our section on Nature).
If you are out of shape, try it for 10 minutes to start but don’t strain. Increase your time to 30 minutes if you can. Increase your pace if you feel you want more of a workout.
Walk instead of driving if something is close enough. Take stairs instead of elevators if that’s practical.
In addition to better mental health, Consumer Reports tells us that walking:
Lowers body mass index
Reduces waist circumference
Lowers blood pressure and cholesterol
Lowers fasting blood sugar
Boosts your memory
Links: Walking Improves Employees’ Mood, Stress Levels; Increased Physical Activity Improves Sleep and Mood Outcomes in Inactive People with Insomnia
Exercise improves mental health
Many studies have shown that regular exercise improves mental health, aiding depression, anxiety, ADHD, and even schizophrenia.
Our bodies are made to move. They are made up of trillions of little powerful factories called cells. Working together, they help us see, hear, breathe and move. This process works to give the body what it needs and to get rid of what it doesn’t need. One of the ways waste substances are gotten rid of is through exercise. We move and breathe, allowing the body to get rid of toxins through the skin, lungs, and other organs.
Exercise improves circulation and boosts live-giving oxygen levels, allowing nutrients, hormones, and other vital substances to reach all parts of the body. It boosts production of neurotransmitters that are critical to brain health.
Exercise produces endorphins – happy chemicals that improve our moods. Dancing, running, yoga, qigong, power walking, tennis, swimming – all forms of exercise help boost physical and mental health.
Regular exercise is the key to health. This can be ten minutes a day, thirty minutes three times a week, or even an hour daily, whatever fits your needs and schedule.
If they are out of shape, most people start slow and build their strength and stamina. If a person has physical conditions that could be worsened by exercise, he or she should consult a healthcare professional before embarking on an exercise program.
Links: Exercise and Well-Being, Exercise for Mental Health, The Exercise Effect
Standing is better for your mental health than sitting
Yeah, that sounds irritating. We all love to sit. At work. At home. In our cars.
But all that sitting is genuinely not good for our brains. The science on it is pretty consistent.
The longer we sit, the greater our psychological distress.
A study of 9000 women found that prolonged sitting increases the likelihood of depression.
Among many other studies, British research found that “sedentary behaviour may be adversely associated with mental well-being in employed adults”.
The message is clear. If you want good mental health, do not sit for prolonged periods. Get up. Do things. Live life. And, if your job requires constant sitting, try to work out a way that you can stand more or get up hourly for a quick break. Perhaps you can get what is called a standing desk.
Links: Constantly Sitting Down, Being Sedentary Could Worsen Anxiety And Mental Health, Why Sitting Is Bad For Learning If You Have ADHD
Yoga
Yoga has become a popular way to reduce stress and depression by methods known for thousands of years in the East. Yoga means ”union,” meaning it allows those doing it to unite body, mind and spirit so they are physically and mentally calmer, more flexible and stronger. The beauty of yoga is all you need to know are some basic exercises and poses . No expensive equipment is necessary. No study or particular beliefs are required.
Just look up “yoga” on YouTube or Google and you will find many free routines you can do. Your local library will probably have books or DVDs to loan.
Many kinds of yoga exist – Hatha yoga, Yin yoga, Kundalini yoga, etc. All are quite good. Just look for a simple routine and start. Try ten or fifteen minutes a day at first and work your way up if you want. Usually, you can notice a difference in a few days.
Breathing exercises are taught to accompany the movements to achieve inner calm and relaxation. Start gently before working your way to more strenuous exercises. Once you begin a regular routine and set a time aside, you will begin to look forward to it, and you will find yourself growing calmer, more flexible, and more focused.
Here are a few more sites to get you started:
http://www.fitnessmagazine.com/workout/yoga/poses/beginner-yoga-poses/?page=4
http://www.health.com/health/gallery/0,,20727134,00.html
If you want to get technical here is an orthopedic MD who has written about yoga from an anatomy perspective. Free downloads and loads of good information: http://www.bandhayoga.com/downloads.html
Links: How Yoga Helps with Depression, Anxiety, and Addiction; Study: Yoga Helps Depression, Yoga Practice Improves Executive Function by Attenuating Stress Levels
Tai Chi
Tai Chi, also known as Tai Chi Chuan, means “Supreme Ultimate Boxing.” It is a martial art developed centuries ago that is now practiced more for health reasons. An estimated 250 million people practice it around the world, with 2.5 million in the U.S. It is so important in China that in 2006 they placed it on their first list of the nation’s “Intangible Cultural Heritage.”
Tai Chi is a form of slow moving exercises that is said to balance the body in many ways. While many variations exist, it is basically 10 movements repeated on both sides of the body.
Increased blood flow to the organs
Massaging of the internal organs
Penetrating deep into the torso of the body
Improved joint mobility and reduced joint pain
Increased muscle strength
Reduced blood pressure
Improved mood and well-being
Tai chi is reported to benefit the elderly, improve stress, and help many mental conditions from ADHD to schizophrenia.
Many free videos teach Tai Chi online such as here and here.
Links: The Role of Tai Chi in Mental Health Management-Lessons Learned from Clinical Trials, Tai Chi: A Gentle Way to Fight Stress
MINDFULNESS/MEDITATION
Mindfulness: Be in the present, not in your head
“Mindfulness” simply means being mindful – being aware – of the here and now. Hundreds of studies have shown the value of mindfulness for mental health. Psychiatrists have recommended it for more than fifty years.
Mindfulness can be confused with yoga-based practices and deep meditation. And certainly these are good ways to practice mindfulness.
But really it means taking one’s attention off the mind, the past, and the future and perceiving the present. We highly recommend Eckhart Tolle’s book The Power of Now to learn about this. Tolle himself had psychiatric symptoms and was suicidal before he discovered the power of mindfulness, and wrote about it. He has many videos on the topic as do hundreds of others.
Every day, our bodies experience different emotions and encounter scenarios that can provoke not only an unconscious response but a conscious response on the part of our minds. We can think these experiences are “me” but, in reality, if you stop and look, they are sensations and thoughts that are separate from you. Through mindfulness you can learn to not let yourself get pulled into the thoughts and feelings. You can become the observer instead of the slave of thoughts and impulses.
Many books, CDs, articles, and Internet sites are available on mindfulness and meditation. A regular practice of 10-30 minutes of mindfulness can give great benefit, whether it is formal meditation or simply taking mindful walks.
Links: Using Mindfulness for Mental Health, Mindfulness meditation may ease anxiety, mental stress, What are the benefits of mindfulness?
Observe your thoughts and thinking process
Part of being in the present is observing yourself, your thoughts, and your thinking process. This is known as metacognition.
Metacognition is similar to mindfulness in that a keen awareness is present. We step back and act as an observer of our own thoughts and our “self-talk.”
It is not exactly the same as typical meditation where thoughts run through the mind and we don’t normally focus on them.
You can find YouTube videos and many articles on how to practice observing your thoughts.
Practicing metacognition can help an individual understand how he or she reacts to thoughts. This can help one obtain a sense of peace and control over thoughts and actions, easing anxiety, depression, and other symptoms.
Links:
Metacognitive Therapy for Generalized Anxiety Disorder, Mental Habits: Metacognitive Reflection on Negative Self-Thinking
Mindfulness-Based Stress Reduction (MBSR)
Developed at the University of Massachusetts Medical Center in the 1970s by Professor Jon Kabat-Zinn, MBSR uses a combination of meditation, body awareness, and yoga to assist people with pain, anxiety, stress, and other conditions.
A free course is offered online. YouTube has many videos teaching the techniques.
The MBSR program is a series of classes that teach a variety of concepts and methods for using mindfulness to relieve much of the mental noise connected to physical and mental issues.
Topics covered include body scanning, non-judging, non-striving, acceptance, letting go, beginner’s mind, patience, and trust. MBSR helps break the cycle of maladaptive mental habits.
Links: Mindfulness-Based Stress Reduction (MBSR) as a Standalone Intervention for Posttraumatic Stress Disorder, Changes in Psychosocial Well-Being after Mindfulness-Based Stress Reduction: A Prospective Cohort Study, Mindfulness-Based Stress Reduction for Older Adults With Stress Disorders and Neurocognitive Difficulties
LIFESTYLE
Have goals, purpose, and meaning in your life
People who have goals, purpose and meaning in their lives are happier, more focused, and more motivated to overcome life’s obstacles, including mental health issues.
The opposite is also true. Without these things, people depend more on material enjoyment or other short-term pleasures for their contentment – TV, food, alcohol, video games, etc. – and have less life satisfaction. They are also less likely to shed bad habits, establish disciplined routines, and choose healthier options because they are less motivated to do so.
A goal is simply something you are trying to achieve.
A purpose is a motivating force in you to maintain or achieve something.
Meaning is a reason for your life to have significance.
The classic example is when young people become parents. Suddenly, a helpless baby depends on them. The parent has to now take better care of her own health, set a better example, shop for healthier foods for the new family, let go of bad associates, stop using profanity at home and many other things. This happens because her life now has a goal (this child as a happy, healthy adult), purpose (the daily raising of this child), and meaning (another life depends on her and this life will affect others positively or negatively).
Most parents will tell you their lives changed for the better when they suddenly had this purpose and meaning.
Goals can be simple – like cleaning your room or improving your personal hygiene. You can have numerous goals, from small to large. If you don’t have much energy or focus to work with, start with a small goal and work your way up.
Some people may want to help humanity and others may want to join a club that collects baseball cards. We are all different. Most important is to have a purpose for getting up in the morning that, when pursued, will give you a sense of satisfaction when you go to bed at night.
Links: A Sense of Awe and Life Purpose Increases Your Mental Health, Purpose in Life Is Good for Your Health, Meaning in Life: An Important Factor for the Psychological Well-Being of Chronically Ill Patients?
Accomplishment is good for your mental health
It is fulfilling to have goals, but far more satisfying when you accomplish them.
You can even gain great confidence and gratification from achievements that are not personal goals. People are often called upon to do things they have not planned to do but get a definite boost when they succeed.
In fact, Martin Seligman, Ph.D., the “father of positive psychology” – the study of why people thrive – lists accomplishment as one of his five pillars for happiness and human flourishing.
For people who are debilitated by mental symptoms, starting small may be a good idea. Getting dressed. Fixing breakfast. Going for a walk. These can be accomplishments if you haven’t been doing them.
For others, learning an instrument, building something, or getting a job may be a realistic accomplishment.
Links:Accomplishment Increases Well-Being and Ameliorates Depressive Symptoms, Reduce Depression by Using a CBT Activity Log
Self-discipline can help you regain control
If you are overwhelmed with powerful delusions or feelings of anxiety or hopelessness, self-discipline may be impossible in many areas. But usually people can find some small way to exert self-discipline and start slowly. Getting dressed for the day. Turning the TV off for a while. Eating fruit instead of candy. Saying hello to people.
Many of the recovery stories we hear start with the statement, “I decided to…” People suffering from symptoms looked over their situation (or a loved one’s situation) and made a conscious decision to do something about it. Perhaps most importantly, if what they did failed or did not work right away, they did not give up.
Some decided to start looking at sites like ours. Some chose to meditate, go to church, take walks, get a second opinion, or even get out of bed for the first time in days.
The greatest power you have in life – even in your worst mental state – is your power of choice. Exercise it.
Links: Self-Disciplined People Are Happier, Life Skills Are Important for Wellbeing in Later Life , Self-Discipline Exercises That Will Help Your Anxiety
Communicate with people you are having problems with
One of the greatest sources of trouble in our lives – and in human history – is the failure to communicate with the people we have problems with.
This failure causes war, divorce, murder, jealousy, misunderstanding – almost every tragedy that can happen when humans interact with each other.
When a person has a problem with someone, it is very common for that person to NOT address the difficulty with him or her. It may be due to fear, embarrassment, poor social skills, assumptions, and many other factors. Failing to communicate, the person then creates IN HIS MIND an image or concept of the individual he’s having trouble with and THAT IMAGE becomes the target of his upset instead of the real individual.
Typically, he will talk to OTHERS about the person or the problem, but not to the person himself. As a result, he is missing lots of information from and about the person as to the person’s reasons, intentions, or feelings about the problem. He may be missing facts as well that only this person has.
This single failing ramps up anxiety, depression, and literally creates delusional thought because it is based on mental assumptions and not real information.
A number of Finnish studies have shown that “open dialogue” between psychotic patients and their family members and others results in not only a dramatically lower likelihood of another psychotic episode, but also results in fewer symptoms and, often, complete remission.
Sometimes it may be impossible to talk with those you have problems with. The person could be violent, refuse to talk, etc. But don’t fool yourself either. Many people avoid talking by saying, “Oh, you can’t talk with her,” when they have never really tried.
Often we find, after talking with those we have trouble with, that most of the problem was in our own minds. It can greatly relieve stress in your life and possibly remove a “toxic person” from your life that never really existed except in your mind.
Links: Dalai Lama Calls for Dialogue to Solve Problems, The Magic of Dialogue, How to Solve Your Family Problems
Examine your bad habits and addictions
It is common for people with mental disorders to have bad habits that make things worse. Sometimes the bad habits contributed to the onset of the symptoms and sometimes the symptoms encouraged the bad habits, such as substance abuse or eating a lot of comfort foods.
Either way, one of the early steps of helping oneself is to look over one’s life for any bad habits that may be contributing to one’s poor mental health.
Of course, one aspect of bad habits is addictions. Whether it is gambling, shopping, or internet porn, addictions can drive your life out of control and seriously impair you mental health.
We recall a woman who recovered completely from severe bipolar disorder and lived a successful life. She told us she did it by removing one bad habit at a time. The first decision was to stop smoking marijuana, which can triple the risk of psychosis.
Bad habits can include:
Hanging around with negative people.
Bad diet or too much sugar.
Not enough sleep.
Too much alcohol.
Substance abuse.
Committing acts that are criminal or that violate your moral standards.
Not dealing with important matters.
Not enough exercise.
Tackling bad habits when you are in a compromised mental state is not easy and can overwhelm you if you take on something too big. You can try addressing the one that will give you the most benefit by stopping it. Or do it in stages. Or pick an easy habit to break to get you going.
Throughout history, gradually changing habits has put many, many people on the road to recovery and a better life.
Links: 9 Bad Habits that Impact Mental Health, These Habits Are Bad for Your Mental Health, Trade Bad Habits for Good Ones
Dress well – how you dress affects how you feel
Although the clothes you choose to wear may seem unimportant if you are plagued by mental health symptoms, research shows that dressing well improves how we feel about ourselves and has a positive impact on mental health.
We all know what it’s like to be in our bed clothes all day if we have been ill. Then, when we have to go out or go to work, sick or not, life forces us to take a shower and dress – and we notice we feel better. It’s commonly a physical and mental boost.
So if you have not been getting dressed, try it to see if you feel better.
If you have been getting dressed, try dressing well or wearing a “good mood” or “serene” outfit – whatever that means for you.
Links: The Link Between Clothing Choices and Emotional States, Wearing a Suit Makes People Think Differently, Confidence Dressing: How Clothing Affects the Mind
Reduce your screen time – TV, computers, cell phones, etc…
Televisions and computers are among the most popular inventions of modern times. They provides entertainment, education, and Internet usage.
TV and other screen devices are aimed completely at our minds. As a result, our brains are impacted in many ways from the content, the energy emissions from the device, and the physical effects of sitting for long durations as we watch the screen and/or listen.
Perhaps worst for those who are already having problems with their minds, screens take us out of the real world and more into our minds.
This doesn’t make screens bad but it means they can be overdone and negatively impact mental health.
The amount of TV watched directly correlates to depressive symptoms.
TV can also be a problem for children. In fact, the American Academy of Pediatrics recommends no screens – TV, computer, or others – except live video chats for children under 18 months. A significant amount of research has connected excess TV watching with ADHD symptoms.
Computer use can be equally overdone. Addiction to the Internet and online gaming has literally been found to cause brain damage. One study concluded, “The prevention of mental disorders and sleep disorders requires the restriction of computer use to less than five hours a day.”
Cell phones are another concern. Excess use has been linked to depression and anxiety.
Bottom line: All things in moderation. If you are staring at screens too much, change your habits. Read, meet live people, spend time in nature, work a non-screen hobby. There’s lots of healthy things to do in the real world.
Links: Depression, Loneliness Linked to Binge-Watching TV, Heavy Cell Phone Use Linked to Depression, Sleep Problems in Young People, Heavy Technology Use Linked to Fatigue, Stress and Depression in Young Adults
Healthy sexual activity improves your wellbeing
Plenty of research has shown the health benefits of sexual activity, but why do we say to focus on “healthy” sexual activity?
Casual sex has actually been shown to be a risk factor for negative mental health effects.
People with mental health problems are also at greater risk for poor judgment when it comes to sexual activity – manic sexual promiscuity, porn addiction, compulsive behaviors, picking sexual partners indiscriminately due to mental impairment, etc.
Think it through. Healthy sexual activity is good for you. Do what is healthy for you. If it makes you feel worse, it probably is not a good health strategy.
Links: Why Regular Sex May Actually Boost Brain Power, 8 Ways Sex Affects Your Brain
SOCIAL ENGAGEMENT
Take Part in Support Groups and Other Group Gatherings
Support groups are found all over the world. They usually consist of people with a common issue and/or their loved ones. They meet weekly, monthly, or at other intervals to share their experiences and to share ideas on how to improve their situation.
For some people, support groups can be life-changing, providing tools or resources the person never knew existed. For others, it may just be a place to vent the frustration of their situations to take some of the stress out of the day-to-day endurance contest they go through.
With the Internet, one can find support groups through sites like www.meetup.org, Facebook, Google Groups, or simply searching for support groups you are interested in, such as “anxiety support groups.”
Groups are also often listed on some advertising sites, such as Craigslist.
These can include in-person groups and online groups.
When we suffer or when we have loved ones who suffer, trying to go it alone can be a really hard road. Why not get the benefit of other peoples’ experience, the chance to socialize, make friends and vent, and the opportunity to see things from other points of view?
LINKS: Mayo Clinic – Support groups: Make connections, get help, 9 Benefits of Support Groups, Social and Emotional Support and its Implication for Health
Expand Your Network of Friends and Acquaintances
Having friends to talk with and do things with can make a big difference in one’s emotional health. Communication, companionship, going places together, getting one’s mind off one’s troubles, sharing one’s thoughts, hearing other points of view – we are social creatures and we simply do better when we have friends and fellowship.
Even visiting or calling family members you haven’t talked with for a while can open doors or provide temporary pleasure and relief.
Online gatherings can help but best is face to face. Churches, clubs, or meetings that you might find at www.meetup.org, Facebook, and Google Groups – all can provide ways to get out and meet people. You can do a search for groups that share your interest in music, hobbies, science, ethnic heritage, crafts, etc., etc. Sometimes nearby park or recreation centers or community colleges have regular activities you can attend.
Having friends and socializing is a good step in rebuilding your life and helping yourself feel better.
Links: Friendship and mental health, The Health Benefits of Socializing, What are the health benefits of being social?
Avoid Toxic People
“Toxic” people are defined as those who bring a large amount of negativity into the lives of you and others. They complain constantly, gossip, stir upset, accuse unfairly, are unduly suspicious, deceive, only want to talk about themselves and/or do many other things that bring a frequent or constant state of turmoil around them.
Unfortunately, they tend to seek out the mentally unwell as “friends” because they know such people may be easier to manipulate or may feel alone. This is not healthy.
It can be very hard for unwell people to give up such “friends” out of a sense of loyalty or for fear of loneliness or unworthiness.
However getting away from toxic people can be the first step toward getting well.
Sometimes, the toxic person may be THE reason, the triggering factor, in why you’ve had emotional issues.
Studying articles on toxic friendships can help you look at some of the people you have been close to. A simple test is: Do you feel better when you are away from them? Or: Do you and other people seem more upset around them?
Part of recovering from mental issues is reducing stress that may be adding to your troubles. If some of that stress is being unnecessarily added to your life by super negative “friends,” it may be time for a change.
Links: If You Want To Change Your Life, Change Your Environment, 3 Types of Negative People You Should Avoid, 10 reasons why you should avoid negative people
Don’t Mistreat or Blame the Good People in Your Life
Mental disorders can contribute to irritability, suspicious thinking, and an avoidance of responsibility that can lead people to attack or blame those in their lives who are kind to them and do the most for them.
This is particularly true in younger people (teens, 20s, even 30s) who have not fully matured, blaming parents, coaches, teachers, siblings and others for their depression or failures.
Almost all therapists have had the experience of a patient telling them how abusive a spouse, parent, etc. is, only to meet the person and find him/her to be kind and caring.
Part of getting better is ensuring you preserve those things in your life that are contributing to your wellbeing. Also, falsely assigning blame can add to guilty feelings, and this makes you feel worse. Lastly, blaming others for one’s condition takes away the one power we all need to get and become sane, the power to assume responsibility for our emotional health.
If you are constantly embroiled with loved ones or find yourself bitterly blaming others for your situation, take a look and ask yourself if you are being honest, or are you conveniently avoiding looking at the real contributors to your situation.
Links: Can blaming others make people sick?, How to Stop Playing the Blame Game, Why We Blame Others
Volunteering Helps You While You Help Others
From the Dalai Lama, the great spiritual teacher of the East:
“If we think only of ourselves, forget about other people, then our minds occupy a very small area. Inside that small area, even tiny problems appears very big. But the moment you develop a sense of concern for others, you realize that, just like ourselves, they also want happiness; they also want satisfaction. When you have this sense of concern, your mind automatically widens. At this point, your own problems, even big problems, will not be so significant. The result? Big increase in peace of mind. So, if you think only of yourself, only your own happiness, the result is actually less happiness. You get more anxiety, more fear.”
It has been known for thousands of years that helping others makes us feel better. Science has repeatedly proven this as well, concluding in one report, that “the health benefits of volunteering have been well documented.” A study in England showed that reward centers in the brain light up when we do for others with no expectation of anything in return.
Volunteer opportunities are available all over. Churches, hospitals, and nonprofits everywhere need volunteers. Many sites such as http://www.createthegood.org and www.volunteermatch.org offer opportunities. You can also search the Internet for “volunteer opportunities.”
Links: 7 Mental Health Benefits of Volunteering, Volunteering Is the Best Kept Secret for Mental Health, Volunteering may be good for body and mind
Sharing Good News Improves Our Happiness
Science has shown that the simple act of sharing good news makes us feel better. A study at the University of California at Irvine showed that this act strengthens how we feel about the good news and makes the effects on us last longer.
It’s free. It’s good news. What’s not to like?
When people are under stress, depressed, or in turmoil, it may be hard to focus on what’s actually going right.
But by doing so as much as you can, you may actually see that not all is doom and gloom. There may be a lot of sunbeams piercing the dark. Someone just had a baby, got a new job, or had an opportunity open up. We live in a world where new technology and developments create amazing things every day.
Look and you will see.
Links: How Sharing Good News Can Help You Sleep Better, Smiles all round: why sharing happy news is good for you and everyone you know, For health and happiness, share good news
Smiling reduces stress, depression, and anxiety
Research has shown that, even if you don’t feel well, the simple act of smiling will make you feel better and deal better with stressful situations.
Smiling may be hard to do if you are super depressed, having panic attacks, or hearing voices.
But try it if you can. It could tip the scales just enough to make you feel better.
Links: How Smiling Changes Your Brain, How to Lift Your Mood? Try Smiling, Why Smiles Are Better Than Prozac
SLEEP
Get good sleep
If you have mental health issues and are not getting adequate or restful sleep, fixing your sleep should be high on your to-do list. Many studies have shown that insufficient sleep can cause depression, anxiety, foggy thinking and other mental health issues. A lot of things go into getting a good night’s sleep.
The National Sleep Foundation recommends:
Limiting daytime naps to 30 minutes.
Avoiding stimulants such as caffeine and nicotine close to bedtime.
Avoiding excess alcohol before bed. It can disrupt the second half of your sleep.
Exercising to promote good quality sleep (though not close to bedtime).
Steering clear of food that can be disruptive right before sleep.
Ensuring adequate exposure to natural light.
Links: How to Cope with Sleep Problems, What Lack of Sleep Does to Your Mind
Do you have a hidden sleep disorder?
Many people have a sleep disorder and don’t even know it. This means less or low-quality sleep or even oxygen deprivation while you sleep. This can seriously impact mental health.
Obstructive sleep apnea is a common sleep disorder, often identified by heavy snoring or someone telling you you frequently stop breathing in your sleep. It is quite serious and can shorten life and cause depression and anxiety. One study found that half of children diagnosed with ADHD have, in fact, “sleep disordered breathing.” Sleep apnea can be tested for and a number of devices are available to help resolve symptoms.
Other sleep disorders include restless legs syndrome, periodic limb movement disorder, and sleep walking. All of these can disrupt a good night’s sleep and make a person feel tired. The effects are the same as long-term sleep deprivation.
If you suspect you are not sleeping well due to hidden causes, have someone watch you in your sleep or video you.
Links: Misdiagnosing Sleep Disorders as Primary Psychiatric Conditions, Treating Sleep Improves Psychiatric Symptoms, Can a Lack of Sleep Cause Psychiatric Disorders?
BELIEF AND SPIRITUAL GROUNDING
If You Have a Church or Personal Religious or Spiritual Belief System, Use It
Around 2001, Boston University’s Institute for the Study of Human Resilience did an online survey – unfortunately, no longer published – of people who had recovered from mental disorders without drugs. The question was: “What nondrug technique worked most for you?” The number one answer by far – over 30% – was religion or spirituality.
Interestingly, however, religion or spiritual views are rarely discussed in the mental health system. This is partly because psychiatrists often are not religious themselves. One study concluded: “Psychiatrists are less religious than other physicians, and religious physicians are less willing than nonreligious physicians to refer patients to psychiatrists. These findings suggest that historic tensions between religion and psychiatry continue to shape the care that patients receive for mental health concerns.”
Yet a majority of people in the world – 84% or more, according to the Pew Research Center – have religious and spiritual views that significantly shape their behavior and mental health.
For thousands of years spiritual communities or practices have given comfort and healing to troubled minds and souls through:
- Prayer
- Support from fellow church members
- Spiritual counseling or guidance
- Meditation
- Faith healing
- Studying spiritual texts
- Confession
- Viewing suffering from a spiritual context
- Surrender (e.g., “Let go, let God”)
- Etc., etc., etc.
How you pursue that is up to you.
Links: Religious Involvement, Anxiety/Depression, and PTSD Symptoms in US Veterans and Active Duty Military, Spirituality, religiousness and coping in patients with schizophrenia, Against the Stream: religion and mental health – the case for the inclusion of religion and spirituality into psychiatric care
Positive Expectations Lead to More Positive Outcomes
A recent report in the international journal World Psychiatrystated bluntly: “Considering the large effects that must be attributed to placebo mechanisms in psychiatry, EXPECTATIONS AND THEIR MODIFICATION CAN BE CONSIDERED THE MOST POWERFUL MECHANISM FOR SUCCESSFUL TREATMENT.”
When you’re in a state of depression, anxiety, psychosis, paranoia, obsessive thought, etc., it can be impossible, of course, to think positively, especially during acute phases.
However, many individuals are able to make a choice between positive and negative expectations. Plenty of studies have shown that optimism or positive expectations or hope leads to greater chances of mental health recovery.
Optimism increases the likelihood of coming out of depression.
Positive expectations are associated with reduced rates of suicide.
Mental suffering over a long period can get people in a rut of negative thought. Step back and look to see if you can add more positive expectations to your condition, your life, and your future.
If you need help, search online for how to increase positivity. Hang around with positive people. Be the biggest champion of your cause to be well and happy.
Links: Optimism Can Affect Your Mental Health In A Pretty Powerful Way, Optimism and your health, Relationship between dispositional optimism/pessimism and stress coping strategies
Practicing Gratitude
Coming Soon!
Prayer
Coming Soon!
Religious Support
Coming Soon!
Spiritism
Coming Soon!
AVOIDING TOXIC SUBSTANCES
Non-food allergies can cause psychiatric symptoms
Think about it. An allergic reaction causes the body to release histamine. This can cause inflammation, difficulty breathing, and sometimes a faster heartbeat.
Inflammation is well known to be linked to depression, brain fog, and focus problems. Difficulty breathing and rapid pulse is linked to anxiety and panic attacks. Under the right circumstances, other psychiatric symptoms can occur.
And the trigger for the allergy could be anything. Latex, perfume, pet hair, cleaning products, medication, even food additives.
Seasonal allergies (such as to pollen) have been linked to an increase in suicide rates.
Mold can be a severe allergen for some people, causing a full range of psychiatric symptoms, including delirium – and it may be hidden from view under the carpet, in the air conditioning system, or elsewhere.
Sometimes a close examination of your environment and habits after mental symptoms have started will show that they were set off by an allergic response. Discovering the source and removing or avoiding it has dramatically changed the lives of those with “brain allergies”.
We’ve been contacted by a nurse who had panic attacks requiring medication, only to find it was caused by an allergy to latex gloves. Another person had severe anxiety and discovered he was allergic to cat hair (and his cat was sleeping on his pillow during the day!). One doctor told her story of severe depression while visiting a building where new furniture and carpeting released vapors and odors. Outside the building she recovered and was fine.
Links: Allergic Rhinitis – Relationships with Anxiety and Mood Syndromes, Are Allergies Making You Depressed?, Association Between Allergic Sensitization and ADHD
Toxins in your environment could be making you sick
Did you know that depression and suicide rates are higher in farmers and others exposed to organophosphate pesticides?
Did you know that perfumes and other scented products can cause mental confusion, headaches, breathing problems, and other symptoms on some people?
Or how about the fact that exposure to mold can cause a huge list of mental and physical symptoms like confusion, fatigue, and memory problems?
Maybe you feel bad after rubbing flea spray into your dog’s fur. Or perhaps you get anxious when using certain cleaning products. Or your “ADHD” son is actually toxic from playing with toys made of lead.
Listen to your body. Notice if you feel worse or better in certain environments. If so, consider potential sources. Maybe research them online to see if they have toxic effects. And try removing possible offenders.
Links: Toxic Causes of Mental Illness Are Overlooked, An Update on Psychiatric Effects of Toxic Exposures, Psychiatric Fallout From Toxic Exposure
Is your brain reacting badly to drugs, alcohol, or other substances you are ingesting?
Some people complain of mental or emotional symptoms while, at the same time, ingesting substances that cause or worsen these symptoms. They may or may realize that the substance is the problem. Either way, it is important to look at your habits. If you regularly use alcohol, marijuana, or other recreational drugs, try doing without them for a few weeks to see if your symptoms get better.
This can extend to other substances as well. Caffeine can cause depression, anxiety, even psychosis in some people. If you suspect you are one of them, try weaning down and see what happens. Energy drinks, tea, colas, and coffee are just a few sources of caffeine.
Some people react badly to certain foods, sometimes foods they love to eat. Watch for this.
Many people with psychiatric symptoms like to self-medicate with marijuana but, unfortunately, it triples the risk of psychosis.
Even artificial sweeteners found in diet soda can cause psychiatric symptoms in some people. In fact, artificial sweeteners have been found to kill gut bacteria which is so important to mental and physical health.
The rule is if your symptoms worsen, ask yourself what you were doing just before that. If something you ingested could be the cause, try reducing or avoiding contact with it to see if that helps.
Links: 9 Substance-Induced Disorders, The Connection Between Mental Illness and Substance Abuse, Symptoms of Substance-Induced Psychotic Disorder
Are you having a toxic or allergic reaction to medication?
Medical errors are the third-leading cause of death – more than 250,000 per year – in the United States, according to a Johns Hopkins study. Added to this are all the people who are given the correct medication for their diagnosis, yet still have a bad reaction to it.
Many people have had negative reactions to medical drugs – even over-the-counter medications – without realizing the cause of their reactions. The list of adverse reactions is almost limitless and most can affect your mental health: Sleeplessness, headache, difficulty breathing, nausea, mental confusion, itching, numbness, etc.
The odds of a bad reaction is even greater if you are taking multiple medications at once, adding drug interaction as a potential risk.
If you notice an adverse effect after you take a medication, tell your doctor.
Links: When Medicine Makes You Sick, Adverse Drug Reactions
TOUCH
Deep Touch Pressure
Deep touch pressure is a form of pressure on the skin which is often provided by firm holding, firm stroking, cuddling, hugging, and squeezing. It can also be done with special deep touch devices or something like a rolling pin moved along a person’s back. Weighted vests and blankets are available that give constant pressure for those who benefit from this.
Some people get into a condition of sensory overload and they often get a strong calming effect from deep touch pressure.
Even without sensory overload, many seem to benefit from this technique.
It is used for adults but is particularly popular for children diagnosed with autism and ADHD.
YouTube has numerous videos on how to do deep touch pressure.
Googling “deep touch pressure” will provide a tremendous amount of information on techniques, scientific studies, and why it works.
Links: Calming Effects of Deep Touch Pressure in Patients with Autistic Disorder, College Students, and Animals, Adjunctive Deep Touch Pressure for Comorbid Anxiety in Bipolar Disorder, Weighted Blankets for Anxiety: Uses and Benefits
Self-Acupressure
The practices of acupuncture and acupressure have been with us for several thousand years. They involve stimulating certain points on the body with needles (acupuncture) or pressure (acupressure), resulting in health benefits.
Self-acupressure is the action of pressing these points yourself with thumb and/or fingers to gain health benefit. People commonly do this naturally when they rub their forehead, for example, to relieve sinus pressure or a headache.
While self-acupressure can be helpful for many physical issues, it is also good for emotional and mental health problems. Articles and YouTube videos are available on how to use this simple treatment for anxiety, panic attacks, depression, focus, sleep, OCD, and other conditions. A computer search for “acupressure [condition]” should provide you with many resources.
Links: Effects of Auricular Acupressure on Sleep Quality, Anxiety, and Depressed Mood in RN-BSN Students With Sleep Disturbance, Self-Administered Acupressure for Insomnia Disorder: A Pilot Randomized Controlled Trial, A Pilot Observational Study of an Acupressure/Acupuncture Intervention in Children with Autism Spectrum Disorder
Self-Reiki to Reduce Anxiety and Open Your Energy Channels
An important part of your mental health is the energy field that runs through your brain and body. Most people ignore this or have no idea it is there, but it is quite real as we see in EEGs and EKGs that doctors use to evaluate our health.
The Chinese have known for thousands of years that qi (pronounced “chee”), meaning energy, runs through our bodies and plays a huge role in our health. They learned to adjust qi with acupuncture and acupressure. In India, chakras (energy centers in the body) have been known for centuries and are targeted to improve health and mood.
You can actually adjust your own energy to some extent. One technique is known as Reiki. Though Reiki usually is done by a practitioner, self-Reiki techniques have been developed. Many article and videos are available on the Internet.
Many studies have shown the effectiveness of Reiki on physical and mental health but self-Reiki has not been studied much. One study showed Self-Reiki has been shown to reduce stress in college students.
Links: Video: How To Practice Self Energy Healing/Self Reiki, Video: Reiki Self Treatment Guided by Lisa Guyman, A Personal Healing Program from Reiki.org
Self-Energy Healing
Coming Soon!
EDUCATION
Understand your condition and your options
It is very important to know clearly what your symptoms are and what might be causing them. This education is one of the first steps to recovering.
Psychiatric symptoms can be quite deceptive. You think you are depressed because of a loss in your life that you can’t seem to get over. But a year later you find your blood pressure medication is what has been making you depressed. This “misdiagnosis” happens all the time in mental treatment. If you think you know what the cause is but treating the “cause” is not helping, very likely something else could be the cause.
A psychiatric diagnosis like “clinical depression” may be helpful in identifying what your symptoms are and perhaps in letting you know that other people suffer similar symptoms. But the diagnosis does not really tell you what might be causing your symptoms.
Many things affect the brain including diet, allergies, genetics, environment, medications, medical conditions, trauma, and toxins. Depression can be caused by more than a hundred medical ailments. So can anxiety. Even schizophrenia can have many different causes, such as an intolerance to wheat or a liver ailment known as Wilson’s disease. The symptoms of ADHD can be caused by fifty different issues.
You may have physical symptoms along with your mental or emotional symptoms that indicate a medical problem.
You could have genetic metabolism defects – EXTREMELY COMMON – that are causing your symptoms.
1. List out all your symptoms so you have a good understanding of what is happening to you.
2. Many things could cause your symptoms. Try to learn all the possible causes.
3. Research online your diagnosis and your symptoms to see what they are about. A diagnostic site like www.rightdiagnosis.com might help.
4. Consider the possibility you might have a genetic metabolism defect that is treatable with nutrients: http://www.walshinstitute.org/biochemical-individuality–nutrition.html
5. See a doctor and if you are not satisfied, see another one. One study at the Mayo Clinic found that, when a second doctor was consulted, the original diagnosis was given again only 12% of the time.
6. If the only option you have been given is medication and that does not work for you, Google alternative mental health treatments or search this web site.
Links: 1400 Medical Causes of Psychiatric Symptoms, Coping and Support
The medications you are taking – or withdrawal from them – may cause psychiatric symptoms
It is important to know that drugs of all kinds can cause psychiatric symptoms, even psychiatric drugs.
Although many people would rather not take medication, including psychiatric medication, for some it may be life-saving or an important tool to get well – ideally, until they can improve their health enough so they don’t need it.
But meds can have significant side effects. Sometimes they can cause a mental condition or make it worse. Or they cause weight gain, sleeplessness, anxiety, etc., that can make the patient feel the side effects outweigh any benefit. Depression, for example, can be caused by many drugs, including birth control pills, blood pressure meds, and acne medication.
In rare instances, even herbs or supplements with herbs have been known to cause psychiatric symptoms.
If you have psychiatric symptoms that began after you started a medication or herb, look up the side effects of the drug to see if it could be the cause. If you suspect it is, bring it to your doctor’s attention.
Many sites on the Internet give the side effects of drugs, such as:
https://www.drugs.com
https://www.everydayhealth.com/drugs/
NOTE: Suddenly discontinuing a medication that you have been on more than a few weeks can be dangerous to your physical and mental health. Seek medical advice before discontinuing medication.
Lastly, psychiatric symptoms can be caused by withdrawing from some medications. Consider that as a possibility if your symptoms started when you discontinued a medication.
Links: Blood Pressure Medications Linked to Depression and Other Mental-Health Disorders, Psychological Side Effects of Antidepressants Worse Than Thought, Antipsychotic Psychological Side Effects
Know yourself! Get to know your triggers
A great deal of suffering can be prevented when people learn to identify what is triggering their symptoms and then take action to reduce or eliminate such triggers. This alone can lead to full or near-full recovery.
A person may be genetically inclined toward depression or other psychiatric symptoms or may have been suffering their condition for some time. But typically, if they look closely at their lives, they see that some things make the symptoms worse and some things may even make them better.
Alcohol, marijuana, street drugs, criminal behavior, negative people, eating badly, not enough sleep, addictive behavior, re-opening emotional wounds, TV binging – many things, sometimes simple things, can spark emotional or mental symptoms.
Some people use a “trigger tracker” to write down the things that make them do worse so they can modify their habits for a healthier result.
Just as triggers can ignite symptoms, some activities or circumstances can improve them. Look for and note those as well. Spiritual activity, time in nature, positive people, good sleep, eating healthy, talking a walk – if you notice something that helps, do more of that!
Links: Taming Triggers for Better Mental Health, Scientists Show Cannabis Triples Psychosis Risk
NATURE
Pet therapy or animal-assisted therapy
It has been well known for centuries that many people enjoy being around animals. But recent research has shown that animals provide genuine mental health benefits and, for some people, the effect can be significant.
In fact, an entire field called animal-assisted therapy – and numerous nonprofits – have sprung from this research.
One study showed that that a human staring affectionately into the eyes of a pet dog can produce the hormone oxytocin – which creates a sense of love and bonding – in the human and the dog.
Petting a cat or dog can lower your blood pressure, helps your body release a relaxation hormone, and cuts down on levels of a stress hormone.
A visit with a dog can actually reduce pain and stress in those with chronic pain.
Caring for a pet encourages more physical activity and less isolation. Taking your dog for a walk can sometimes lead to making new friends.
Even if you don’t own a pet, you can offer to take a friend’s dog for a walk, something many neighbors (and dogs!) would appreciate.
Those with autism, ADHD, depression, even people with psychosis can benefit from time with animals.
Links: Animal-Assisted Therapy in Psychiatric Rehabilitation, Use of Animal-Assisted Therapy with Psychiatric Patients
Camping
Coming Soon!
Flower Arranging Workshop
Coming Soon!
Blue Spaces (Water)
Coming Soon!
Time in Greenery
Coming Soon!
Bird Watching
Coming Soon!
Equine Therapy
Coming Soon!
Farm Based Interventions
Coming Soon!
Horticulture Therapy
Coming Soon!
Sunshine
Coming Soon!
Light Therapy
Coming Soon!
RELAXATION TECHNIQUES
Breathing exercises can dramatically improve the mind and health.
For thousands of years, breathing techniques have been used to bring the mind, emotions, and body under control.
Only in the last few decades has Western medicine really started to understand the power of these techniques. And science is proving it. We can find breathing techniques by themselves or as combined with exercise, yoga, meditation or other practices.
In many scientific studies, breathing techniques have been found to improve major depression, obsessive compulsive disorder (OCD), anxiety, ADHD, insomnia, and many other mental health issues.
Lots of free guidance is available on the Internet by Googling “Breathing Techniques” or “Breathing Techiques for (insert your symptom)”.
YouTube is loaded with free videos. Just search the same terms as above.
Breathing exercises can be done to relieve stress or they can be done daily as part of you health regimen.
Links: Relaxation Techniques: Breath Control Helps Quell Errant Stress Response, Three Breathing Exercises to Lessen Stress and Improve Sleep, YouTube: Deep Breathing Exercise
Guided imagery: A boost from your imagination
Guided imagery is the simple process of imagining something occurring, with yourself or someone guiding the process. Guided imagery can be used to imagine health in the body or health in the emotions or mind.
Guided imagery has been used to aid many physical issues, including pain management and multiple sclerosis.
When you think thoughts, the body produces chemical, worry being the most common type. If you are scared, the produces stress hormones like adrenalin. But the opposite is true also. So thinking thoughts that have a positive meaning, can produce endorphins, the body’s natural pain killers and feel good chemicals.
Many videos are available to assist with guided imagery exercises for mental health. Here are a few: https://www.youtube.com/watch?v=uBDB66KoM20
https://www.youtube.com/watch?v=gU_ABFUAVAs
Links: Guided Imagery for Treating Psychological Conditions, Feeling happy when feeling down: The effectiveness of positive mental imagery in dysphoria, Guided imagery interventions for symptom management
Progressive muscle relaxation to ease stress, anxiety, and sleep issues
Progressive muscle relaxation is a simple procedure where you relax your whole body, one small section at a time. It is usually done while lying or sitting down.
It is well-known to ease anxiety and can be used to fall asleep faster. It even helps depression.
YouTube has many videos explaining how it is done, even guiding you through each step of the process until you are fully relaxed.
You can also find many articles and instruction guides on it by Googling “progressive muscle relaxation.”
Links: Efficacy of Progressive Muscle Relaxation Training in Reducing Anxiety in Patients With Acute Schizophrenia, An Evaluation of Progressive Muscle Relaxation on Stress Related Symptoms in a Geriatric Population, Insomnia: Relaxation Techniques and Sleeping Habits
Relaxing music and sounds can heal
The positive effects of relaxing music and sounds – such as waves, rain, etc. – have been well-established by science.
Not only can it decrease anxiety, but it can boost mood, aid sleep, and even increase focus.
YouTube and free online music sources such as Pandora and Spotify have many selections under “relaxing music” or “music for (name your symptom or issue)”.
Googling “music for mental health” will give you a mound of information on how music can help.
Making relaxing music part of your healing regimen or your wellness toolbox can make a big difference in how you feel and do.
Links: Music, the Mind, and Healing, Music Listening Habits Tell About Mental Health, Healthy Children: Music and Mood
CREATIVE EXPRESSION
Art Therapy
Art therapy is simply engaging in artistic expression such as drawing or painting, with or without a specific focus. It encourages the exploration of feelings, reconciling emotional conflicts, self-awareness, behavior management, improved social skills, and improved reality orientation, among other things. It can be done alone, in a group, or with a therapist. Artistic talent is not required. There is even an American Art Therapy Association.
Art therapy originated in the early to mid-twentieth century and was utilized in newly-built mental hospitals which replaced asylums. This type of therapy helped mental health patients cope with their symptoms and freely express their emotions. Recently, art therapy has been proven to increase positive mood as a result of free expression, creativity, and increased self-esteem.
Art therapy has been proven to be more effective than verbal expression because it engages on all levels – physical, mental, and spiritual. Through perceptual, sensory, symbolic, and other means, art therapy can circumvent the limitations of language.
Art therapy is a great option for individuals experiencing emotion regulation issues, developmental and social delays, and low self-esteem, although it is certainly not limited to those issues.
Videos on Art therapy: How does Art Therapy Heal the Soul?, Free Introduction to Art Therapy, Art as Empowerment: The Virtue of Art Therapy.
Links: Drawing Is a Simple, Powerful Way to Improve Your Mood, Healing With Paint: How the Pioneer of Art Therapy Helped Millions of Mental Health Patients, Why Art Therapy Works
Music Therapy
Music therapy involves identifying an individual’s psychological needs and using music to support those needs. Music therapy includes creating, listening to, dancing to, and singing along with music. Each variation has a unique purpose for each participant, therefore, there is no such thing as a “typical” music therapy session. But music therapy has a common goal for all participants, which is to translate improvement across many areas of his or her life.
In addition to being fun, music therapy has many benefits. This therapy has shown significant success with the older population, special education population, and trauma survivors. Alzheimer’s patients, for example, often become very engaged when they hear music from their younger years. Music therapy has also been shown to reduce negative thoughts and symptoms, reduce social isolation, improve communication, and reduce psychosis symptoms, among many other benefits.
Music therapists and music therapy groups are available. But practicing music therapy on your own is fairly easy. Just turn on the radio in your car while driving to and from work, sing along to music while you’re in the shower, you can even go out dancing with your friends and family. Joining a choir or local groups that play music (if you play an instrument) can be therapeutic.
Links: What is Music Therapy?, Music Therapy with Specific Populations, Music Therapy Comforts, Soothes Those with Varying Degrees of Dementia, Music Therapy for Children on the Autism Spectrum at Anglia Ruskin University
Bibliotherapy
“Biblio” come from the Greek word for “book.” Bibliotherapy means reading books to help improve mental health.
We all know reading can provide us with important knowledge, but what else can reading do for us? One study conducted by Yale University showed that people who read more than 3.5 hours a week were 23% less likely to die within a twelve-year follow-up.
Researchers believe that reading or bibliotherapy increases brain activity and connections which in return decreases susceptibility to neurodegenerative diseases. Reading also reduces stress, reduces cognitive decline, and improves sleep. Additional benefits include increased creativity, lower prejudice and improvement with anxiety and depression symptoms.
You can learn much more about bibliotherapy and how you can use it at:
https://www.goodtherapy.org/learn-about-therapy/types/bibliotherapy.
The next time you find a situation hard to cope with, read a good book. The benefits are too good to ignore!
Links: Five Ways Reading Can Improve Health and Well-being, 7 Ways Reading Enhances both Mind And Body, Does Bibliotherapy Work?
Writing Therapy
Writing therapy uses written communication as a tool for increased self-awareness and self-expression. People benefit from various types of writing assignments, however, therapists typically encourage patients to specifically write about their lives and its influences. Writing about your life requires you to think about your past self and this is where self-awareness comes into play. Also, simply writing down your emotions is one step closer to greater self-expression.
Some researchers argue that there are positive effects on the physical body. A study revealed an increase in immune functioning in individuals with HIV/AIDS, asthma, and arthritis. Others argue that writing therapy only provides structure to these individuals and relieves anxiety.
Considering the mental benefits and the potential physical benefits, writing therapy is worth a try. You have total control over what direction or topic you want to write about.
Links: Writing to Heal, Writing for Therapy or Personal Development
Creative Writing
Coming Soon!
Play Chess
Coming Soon!
Storytelling
Coming Soon!
Dance Therapy
Coming Soon!
Drama Therapy
Coming Soon!
Humor Therapy
Coming Soon!
Drum Circles
Coming Soon!
Other Strategies
Mental Health Wellbeing Apps
Coming Soon!
Binaural Therapy
Coming Soon!
Epsom Salt Baths
Coming Soon!
5-min Energy Routine (YouTube video)
Coming Soon!
Hydrotherapy
Coming Soon!
Brain Training Games Online
Coming Soon!
Laughter Therapy
Coming Soon!
Emotional Freedom Technique/Tapping
Coming Soon!
Morita Therapy
Coming Soon!
Video Games
Coming Soon!