Integrative medicine for depression and anxiety that can complement medication and talk therapy – Mayo Clinic Press
Last fall, you were driving down a country road at dusk, and suddenly, a deer rammed into your car. You were fine, but your car was broken and so were your nerves.
Now, months later, you start worrying every time you drive. Finally, you consult with your primary care physician, who prescribes an anti-anxiety medication and refers you to a specialist for several sessions of speech therapy.
Both medication and therapy can be very helpful treatment options for anxiety and depression. These options may be sufficient or the best option for some people. For others, there are several additional options to consider and discuss with a counselor skilled in integrative therapies, says Sarah Stinson, MS, LPC, LPCC.
Anxiety and depression are more common in women
Symptoms of anxiety and depression are common and often short-lived but as they continue they can interfere with daily life – especially among women. Pregnancy – or postpartum – perimenopause and menopause can affect your hormones in ways that make you feel down, sad, anxious or depressed. About 25% of women will experience depression in their lifetime, compared to about 15% of men.
Stinson says anxiety and stress are disruptions to brain health that affect the whole person — including your emotions, your physical body and your sense of well-being. The way to take care of these conditions, he says, should also consider the whole person.
You may find that some of these methods or remedies actively help with anxiety and depressive symptoms, while others contribute to your overall well-being, help you relax or reduce your stress.
What types of combination medications can be used for anxiety or depression?
An integrative approach to health includes traditional and complementary therapies to bring healing to the mind, body and spirit. Stinson says.
“Those looking for integrative medicine want to work with their health care professional to come up with a plan that addresses all aspects of health.” says Stinson.
Integrative medicine used to be called “alternative medicine.” These treatments are notit was intended to replace traditional treatments. Instead, they add another option that they can use in conjunction with other medications or treatments and have evidence to show potential benefits.
“An integrative approach to medicine can consider different types of treatments. The important thing is that it’s not one treatment, or all of them,” says Stinson. “You combine it with the conventional methods that work for you. “
There are several integrative therapies that can reduce your anxiety or be used in conjunction with treatment for depression symptoms.
Aromatherapy
Aromatherapy provides specific aromas from essential plant oils that can affect your mental or physical health. Essential oils are many extracts obtained from the roots, leaves, seeds or flowers of plants. Each essential oil has its own combination of active ingredients and potential uses. For example, lavender oil is calming. Consumers often put a drop on a cotton ball and put it under their pillow or in their bags to help them sleep.
Reflexology
The concept of reflexology is that certain areas on the feet of your feet correspond to other parts of your body – such as the head, neck or internal organs. Reflexologists use different types of manual pressure on certain areas of the feet – or hands – in an effort to stimulate a problem elsewhere in the body and have an effect on a specific symptom or general health. For clients with anxiety related to certain health issues, reflexology has helped put the body more at ease for healing to occur.
A healing sale
This treatment is based on the evidence that people have energy patterns in the body and that energy disturbances can affect health and well-being. Health professionals and researchers of touch healing believe that when a practitioner passes hands over a patient or places hands on the body, the energy system is affected or balanced. Healing can help relieve anxiety and other stress-related conditions. Many clients have shared that after a healing session their anxiety is significantly reduced, they sleep better and their health has improved.
Reiki
Reiki (RAY-key) stands for the Japanese words for universal spirit and life force. Reiki practitioners believe that disturbances in the body’s energy system can cause disease, and that improving the flow and balance of energy can improve health. Sometimes recipients describe a deep sense of relaxation after the lesson, accompanied by a sense of well-being. They also report feelings of warmth, shivering and drowsiness, and feeling refreshed.
Acupuncture
Acupuncture is based on the philosophy of traditional Chinese medicine that energy flows through channels in the body known as meridians. By inserting needles into specific points along these pathways, licensed acupuncturists attempt to balance your energy flow. Some Western doctors believe that acupuncture provides a stimulating effect on your body to relieve pain and increase blood flow. Regular acupuncture treatment helps clients manage their anxiety. Clients notice that they think less, sleep better and feel more relaxed.
Tai chi
An ancient Chinese practice that originated in self-defense, tai chi has evolved into a great form of exercise that is now used for stress reduction and many other health benefits. Often described as movement meditation, it involves a series of slow, focused movements and walking and deep breathing that can relieve anxiety symptoms and increase a sense of well-being. As alcohol involves movement, this is good for those who struggle with anxiety and find it difficult to sit still. It calms the mind while they exercise.
Yoga Therapy
A holistic yoga class focuses on a series of poses that can relieve everyday aches and pains and release stress. In yoga therapy, a yoga therapist works to address your needs and goals while respecting any limitations you may have. Yoga tools include postures, breathing techniques, meditation techniques, hand gestures and a simple lifestyle to cultivate good habits.
Cultivating spirituality
Spirituality is a process by which you can find meaning, purpose and connection in your life and relationships. Sometimes spirituality is considered a religion, but the two can be different. Cultivating your spirituality may give you a sense of purpose, purpose, peace of mind and well-being.
Guided pictures
In this activity, you create mental images of places or situations that are generally safe, comforting or relaxing. This could be a favorite memory or an imaginary beach. You can find many free videos and audio tracks online that will guide you through the art lesson. Guided imagery can help you relax and take your mind off of pain or anxiety.
Find what works for you
It’s important to find the treatments and strategies — or a combination — that work best for you.
“I always emphasize that everyone’s path to healing and health is going to look different,” says Stinson. they are comfortable and where they are recovered.”
If you’re willing to try other types of treatment, but you doubt it will work, that’s okay. You don’t need to understand how a particular treatment works to feel its effects and benefits, Stinson says.
He says: “Some of the customers I saw who had the biggest doubts became big believers because of the benefits they received.
Overcoming barriers to entry
One of the best things about integrative therapies, Stinson says, is that many of these treatments are non-invasive and have no side effects. Additionally, exercises such as guided imagery and spiritual practices can be accessed by anyone who is interested in trying them.
But some treatments provided by a professional, such as massage therapy and acupuncture, may not be covered by insurance. You should also check with your insurance about what you can cover. Sometimes it can be difficult to find doctors in your area who specialize in yoga therapy or reflexology.
You can also try some readily available mental health solutions on your own.
- Try HeartMath’s Quick Connect Method. Stinson likes this quick two-minute breathing and meditation exercise found on the HeartMath website.
- Start your day with gratitude. In the “Mayo Clinic Guide to Stress-Free Living,” author Amit Sood, MD, M.Sc., advises starting each day by thinking of five people in your life for whom you are grateful. Dr. Sood writes: “Bring their faces before your eyes. “Send them silent thanks.” Practicing gratitude can help increase your happiness.
- Use the internet. There are many free tai chi, yoga, guided meditation and spiritual practice videos online. Try one! The Mayo Clinic also offers recreational videos online.
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