This website is dedicated to the use of scientifically supported alternative treatments for anxiety and depression. Like more conventional treatment plans in which psychotherapy is recommended together with medication, these treatments work much more effectively in concert with each other, as a part of an integrated program of lifestyle change.
The results are also better when working with professionals who have experience helping their clients evaluate and implement these treatments... such as MDs, psychiatrists, and psychologists who understand these alternatives, as well nutritionists, and other alternative healthcare practitioners. You may have to shop until you find the right professional help. It helps to have the structure and support of knowledgeable professionals to give you a framework within which to make these changes. Specialized pre-packaged programs can also help to implement these kind of changes.
After some experimentation, you will need to tailor your program to fit your individual needs.
But of all the treatments that have investigated thoroughly, which ones are fundamental? Which ones do most experts agree on? Which ones integrate best with others?
The basics usually involve regular exercise, a reasonable diet, and special nutriceutical support, combined with some form of daily relaxation, and some cognitive behavioral therapy to handle negative thoughts.
The Basic Alternative Treatments for Anxiety and Depression
- Regular exercise
- Walking 20 - 40 minutes a day.
- Some exercise is always better than no exercise.
- At least: Breathing exercises, yoga or tai chi, and stretching.
- More on exercise.
- Reasonable diet
- Avoid caffeine and sugar.
- Avoid excessive refined carbohydrates.
- Eat regular small meals.
- More on nutriceuticals.
- Nutriceutical support
- B Vitamins, especially B6, B12 and folic acid.
- Magnesium.
- EPA/DHA from pure fish oil and /or flax seed.
- SAMe, 5-HTP, St. John's Wort.
- Taurine, GABA, Inositol, Glycine.
- Relora for elevated cortisol.
- More on nutriceuticals.
- Cognitive behavioral therapy
- Therapy to learn cognitive interventions.
- Therapy to learn behavioral interventions.
- Or a highly structured prepackaged program.
- Keep it up until you are confident you can challenge and overcome your negative thoughts.
- More on cognitive behavioral programs.
- Daily relaxation
- Mediation.
- Yoga.
- Tai Chi/Chi Gong.
- Whatever works for you.
- More on meditation.
- Sleep
You also need to learn some skills that can help in crisis, and in the long run, you probably need some therapy to confront deeper unconscious issues.
However, for most sufferers of anxiety related depression, these basics are a good start. Remember, you're doing all this to feel different, not just to have something to do when you feel like it. That means that you have to do this stuff whether you feel like it or not.
It's not just that your body needs better nutrition, sleep, and exercise to produce a better mood and a better life, though certainly that is part of the equation. It's also that if you devise a better life for your body and mind, they will respond with a better mood.
Taking a pill is not enough! That remains true whether the pill is Effexor or St. John's Wort. You cannot successfully build an integrated program of alternative treatments around the "take a pill and forget it" mentality. Success with these alternative treatments means making fundamental lifestyle changes... changes that affect all areas of your life, not just your neurochemistry. Do what it takes to make these disciplines a natural part of your everyday life.
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