Struggling with mental health? Read this first.

When you’re at a loss, feeling like you don’t have any control over anything, and

literally on the verge of a breakdown, the world is a scary place. It is so, even for those who don’t struggle with mental health. But for some, every day is a terrible struggle. For others, it may not be as frequent. No matter what the severity of your state is, even the slightest feeling of having some kind of control or for the sake of a better word, an actual “say” in your life and over your state of wellbeing when your mind is spiraling down in a frenzy, is a light in the tunnel. That’s why it’s so important to realize that even when you feel helpless and hopeless, there are things you can do to take control of your mental health. Some of them take only one minute. And I’m not talking about antidepressants or antipsychotics, so LISTEN UP.

So many really underestimate the power of psychotherapy, and I think at least part of the reason has to do with the fact that there is such a stigma associated with “going to see a shrink”. Studies have proven that medication and psychotherapy together are significantly more effective than either therapy alone, so don’t get me wrong, medication can be an essential part of treatment and in mental health as a whole. However, sometimes, it’s just not enough, or maybe, you feel like you’re struggling with anxiety, depression, or whatever it may be, but don’t want to “take meds” for it. Whatever the reason may be, regaining control over your mind using alternative therapies can be done, and should, be considered as a part of the process.

Interruption: if at any point, you feel like hurting yourself or anyone else, please do not hesitate and seek emergency care!

Anyways, the alternative therapies I’m referring to have been increasingly studied in their effectiveness. The reason why this is becoming a widely studied area and a more accepted approach is that clinicians are finally realizing that because mental health is multifactorial, the approach to it, should be as well. We don’t just get our belly or eyes checked during “a physical”, we get a thorough, whole-body exam and treatment. So why should writing someone a script for some Zoloft be considered a fix for all?

An impaired state of mental health can be due to nutritional deficits, past or present trauma, an ineffective or inefficient coping or response mechanism, social, economic, cultural, or a variety of other factors. Physical activity and diet are other big ones. For example, you could have low Vitamin D (ever wonder why the sun makes everyone happy?). Or the root of your problems may actually be a hormonal imbalance. Why, do

you ask? Well, that, could be because of poor gut health, which is influenced by what? Your diet. I know there’s been a lot of talk about gut health recently, but it’s for a reason.

Did you know that your gut is the one that produces about 85-95% of the serotonin in your body?

Your gut is directly linked to the neurotransmitter activity in your brain, not to mention the other body systems, so a whole-food and balanced diet is a key player in supporting your mental health. Another “biggie” as an underlying cause of mental health complaints is thyroid dysfunction. Hypo and hyperthyroidism can cause an array of mood disorders, and can itself stem from treatable causes such as those same deficiencies, toxic burden, poor diet, and digestive health, and, as ironic as it is, chronic stress, which can cause lasting mental health symptoms on its own, through adrenal dysfunction.

While I can help you fix your gut or hormonal problems, unfortunately, I can’t entirely help you fix your financial problems or living situation. But what I can tell you is that your approach to these seemingly out-of-control factors is what really matters. It’s also a win-win in helping you manage some of the existing stress and preventing it from turning into a chronic & disease-like state, which can help your symptoms and aim to combat the potential (or one of the) root cause(s). Here are some proven mind-body therapies in helping you develop an appropriate and effective perception and response to stressful situations or scenarios in life:

Yoga:

Yoga is a highly undermined practice that many don’t grasp the core of, to begin with. Yoga is not solely a physical activity. It engages the mind, focusing your attention and concentration on the free-flowing movement within your body, together with your breath, in perfect synchrony. And it doesn’t matter if you have to improvise based on your comfort level or other conditions, as long as you maintain that harmony between your body and mind, focusing on each sensation. Not only will this develop your muscle strength and flexibility, but it can also act as a refuge for those times of racing thoughts and a chaotic state of mind.

Meditation:

Meditation is a difficult practice. And its difficulty does not lie in the physical aspect, such as yoga, for example, but in that it takes time and consistency to obtain the desired results. Oftentimes, people will focus too hard on trying NOT to think about anything, after which they become flustered with their inability to do so, and it just fuels a vicious cycle. But if you master meditation in being able to bring awareness and letting go, you can control the direction of your thoughts or anxieties, as opposed to denying them or covering them up. Bringing gratitude into meditation is another great way to improve your mental health while literally rewiring the pathways within that wonderful mind of yours.

Mindfulness-Based Stress Reduction:

You may have heard of mindfulness but not necessarily MBSR. Mindfulness as a practice on its own is extremely effective as well, but MBSR is geared at mindfulness techniques to reduce stress and as a result, fight mental health conditions such as depression, anxiety, PTSD, & more. If you’re not really sure what mindfulness represents, speaking in general terms, it’s learning how to be present in the moment, engaged, but without judgment, guilt, shame, blame, or other overpowering emotion related to our egotistical nature. This technique can be very powerful in retraining yourself to respond to certain situations, environments, stimuli (pain for example), and even people, in a different manner.

Talk therapy or counseling:

This one’s an obvious. I like the term “talk therapy” more than counseling as I feel that it takes away the weight of the stigma on “counseling”. As human beings, we’re very tribal by nature, and we crave interaction, two-way communication, and mutual understanding. Talk therapy with a professional can help you organize your thoughts and emotions in a more constructive manner, while not having to worry about “filtering” anything out as if you were speaking to a loved one, in fear of hurting their feelings. As a result, you can learn how to properly express your inner-self and how to perceive the world around you in a more amicable and constructive manner to create the best version of you.

Hypnotherapy:

A newer, or should I say, more experimental therapy, this one is becoming more and more popular. Under a hypnotic state, you are able to achieve a deeper connection with and understanding of the inner self, which can help you delve into your subconscious and “work through” blockages while altering perception, attention, and the weight of certain stimuli and their influence on your state of wellbeing.

Biofeedback:

Biofeedback focuses on controlling your physical symptoms, such as respiratory or heart rate. Sometimes it’s used in conjunction with other therapies, such as hypnosis, for the best effect. But even by itself, biofeedback can be a useful tool in managing the autonomic derived flushing/sweating, racing heart, and nervous jitters.

Art therapy:

Before you judge, hear me out. Art therapy, when done properly, and with the guidance of a licensed professional, can lead you to amazing discoveries about your inner self. The process of creation itself often holds the key to our inner world, pointing and guiding us towards underlying issues, repressed emotions, and even potential clues on how to deal with these. Not only this, but it’s also extremely relaxing and rewarding to create art, whether you’re dealing with stress, anxiety, depression, PTSD, ADHD, bipolar, OCD, or other conditions.