Do you struggle to manage your mood disorders such as depression, anxiety, or even post-traumatic stress disorder (PTSD)?
I completely understand. In 2018, after the passing of my father, I was struggling to manage my emotions. So much so that they started to impact my daily life significantly. After a catastrophic breakdown, I sought the help of a medical professional who diagnosed me with recurrent major depression, generalized anxiety disorder, and PTSD.
Truthfully, it came as quite a shock. I was living in denial that my depression and anxiety had resurfaced and, more significantly, where I received a new diagnosis for each. I humbly accepted the help of medication full well knowing that it would only be temporary.
A few months after the medication started to manage my mood disorders, I explored various options for alternative healing support that worked wonderfully to ease or eliminate the symptoms of my mood disorders, which allowed me to ditch the prescribed medication and focus on more natural healing.
As a disclaimer, I must caveat this by saying that if you are on prescribed medication, please DO NOT take yourself off without the support of a proper medical professional or quit cold turkey. There could be detrimental side effects to doing so that could impact you, your safety, and your health! My goal is to keep you safe while opening your eyes to alternative methods that can support your healing journey.
Additionally, while I am all for holistic and alternative methods, I feel it’s important to mention that I believe in the power of Integrative Medicine. A unique approach to healthcare that combines a comprehensive strategy to healing the whole self while utilizing western medicine and natural healing methods.
According to Duke Integrative Medicine, “Integrative medicine is an approach to care that puts the patient at the center and addresses the full range of physical, emotional, mental, social, spiritual and environmental influences that affect a person’s health. Employing a personalized strategy that considers the patient’s unique conditions, needs, and circumstances, it uses the most appropriate interventions from an array of scientific disciplines to heal illness and disease and help people regain and maintain optimum health.“
Now that you know a little bit about my backstory and beliefs let’s discuss the five powerful ways to utilize natural healing to ease the symptoms of your mood disorders!
Diet
Changing your diet is a crucial component to improving your health and packs a powerful punch for natural healing. There’s a saying that “Food is Medicine,” and I 100% believe in that.
Truth is, your body cannot survive without the proper nutrients. Eating a well-balanced diet can give your body the fuel it needs to live a healthy and vibrant life!
Eating a balanced diet simply means you’re eating the right balance between food groups. The diet should be low in fat, sugar, and salt, and high in fiber. You should also consider eating the color of the rainbow with fresh fruits and vegetables.
While a well-balanced diet is optimal for most people’s health, I decided to not only change my “diet” but to change my lifestyle by replacing the foods I used to it with healthy alternatives. Here is a quick recap of the changes I made to my diet:
● Eliminated gluten
● Eliminated beef and pork
● Eliminated the CRAP (carbonated beverages, refined sugar, artificial colors and sweeteners, and processed foods)
● Decreased dairy
● Decreased carbohydrates
● Increased consumption of fresh fruits and vegetables
● Increased consumption of seafood, chicken, and turkey
● Increase water intake
I also included daily vitamins as additional supplements to ensure my body was receiving the proper micronutrients for optimal health. Some of them included a probiotic, multivitamin, Vitamin D, Coconut oil, apple cider vinegar, and milk thistle.
Please note that these may or may not be right for you and to consult your medical professional before taking supplements to ensure there will not be any adverse effects with any medication you may be taking.
Furthermore, Rejuvenate IV Hydration & Wellness Center has an informative article on the benefits of micronutrients. It can provide more information on this topic if you’re interested in learning more about it. I recommend giving the blog, What are Micronutrients and Their Benefits, a quick read!
Sleep
It goes without saying that getting the right amount of sleep your body needs is essential for your overall health and well-being. Unfortunately, several people do not receive enough sleep, and it has adverse effects on their health.
According to the Consumer Reports, an estimated 164 million Americans struggled to sleep at least one night a week!
That is quite the eye-opening statistic, isn’t it? If you think that statistic is eye-opening, I recommend you read the article, 70+ Sleep Statistics and Trends You Shouldn’t Hit Snooze on for 2020, for more staggering sleep statistics!
Some negative impacts of not receiving enough sleep included but aren’t limited to the following:
● Weight gain
● Mood changes
● Memory and concentration issues
● Other health complications
● Possible accidents
To learn more about the negative impacts of sleep deprivation, read the article, The Effects of Sleep Deprivation on Your Body, from Healthline.
In short, sleep requirements vary from person to person, but it’s recommended that adults receive 7 to 9 hours per night of sleep to function at their best.
Improve your sleep hygiene by avoiding stimulants close to bedtime and reducing screen time throughout the day and a few hours before bedtime. Also, eliminating foods that will disrupt your sleep, avoiding eating big meals 2-3 hours before time, and establishing a sleep routine and schedule, to name a few.
Exercise
As with receiving proper nutrition and getting enough sleep at night, exercise also plays a vital role in your health. The most common exercise recommendation is at least 30 minutes of moderate exercise or 15 minutes of intense exercise daily.
There are several benefits to exercise such as weight loss, improve your mental health and mood, strengthen your bones and muscles, improve your sleep, and reduce other medical complications, to name a few.
Exercise doesn’t have to be boring, and you have the flexibility to perform activities that suit your preference, goals, etc. Some ideas to consider are walking, jogging, jumping rope, dancing, biking, or swimming. Even household chores such as mowing the lawn can be exercise activity; that is, if you use a push mower!
Get creative! The important thing is to get your body moving for the recommended daily exercise regimen.
Mindful Meditation
Meditation, to say the least, transformed my life!
There are several benefits to practicing meditation daily. Some of them are improving your sleep patterns, reducing stress, increased mental, clarity focus, and attention, easing symptoms from mood disorders, and more.
To understand mindful meditation, we must first explore what mindfulness is. Mindfulness is a state of being consciously aware of something from a nonjudgmental lens, and it’s intentional. Therefore, it is essential to be mindful of your surroundings and the situation that is causing you to experience negative emotions when it comes to emotional management to help ease the symptoms of your mood disorders.
Mindful meditation typically involves breathing exercises, mental imagery or visualization, awareness of your body, mind, and five senses to promote body relaxation. The goal is to slow down racing thoughts, release negative emotions or feelings, calm your mind and body.
I utilized this practice into my daily life to help ease the symptoms of my mood disorders, and truthfully was pleasantly surprised at the changes I saw within myself. I struggle to turn off my thoughts, stay focused, and be still simply because I love to be active, but utilizing mindful meditation helps me to slow down and be more present, causing positive adverse effects through our various facets of my life.
Here is a step-by-step guide to mindful meditation:
- Find a comfortable place to sit that feels calm and relaxing for you.
- Determine how long you plan to meditate. If you’re a beginner, choose a shorter timeframe, such as 3-5 minutes. A timer is recommended so that you can focus and not worry about the time.
- Close your eyes and ground yourself using the 5-4-3-2-1 grounding technique widely used by psychologists (with a slight twist).
● Five things you SEE.
● Four things you FEEL.
● Three things you HEAR.
● Two things you SMELL.
● One thing you find POSITIVE about yourself, situation, or your surroundings.
4. Set an intention and/or say a prayer.
5. Notice your body and its physical state.
6. Slow your breathing and inhale for 3 counts and exhale for 3 counts.
7. Follow the rhythm and sensation of the breath as you inhale and exhale.
8. Notice when your mind wanders and redirect your focus to breathing.
9. Close with kindness and gratitude by making a note of your surroundings, how you feel, what you’re grateful for, etc.
It recommended that you set aside time daily to practice mindful meditation. Start with 3-5 minutes and grow from there. The more you engage in this practice, the longer you will be able to meditate.
Aromatherapy
The last method I want to share with you is aromatherapy. It has several benefits for supporting you, such as reducing stress and anxiety, supporting other mood disorders, promoting relaxation, supporting meditation, and improving mental clarity and focus, to name a few.
Aromatherapy activates the smell receptors in your nose that sends messages directly to your brain’s limbic system. This system affects your emotions, memory, learning, appetite, and sex drive. Therefore, inhaling aromas through essential oils or burning incense, stimulates different responses throughout your body that provide a positive healing effect.
Some essential oils I recommend for use are lavender, orange, bergamot, geranium, vetiver, peppermint, and frankincense.
You can use essential oils in three ways: aromatically, internally, and topically. Please note that not all essential oils are created equal or are safe for internal use. It’s recommended that you learn how to safely use essential oils before using them. For more information on the proper safety of essential oils, I recommend you read the article, Essential Oils Guide: Safety, from dōTERRA®.
Lastly, while I did not personally use ketamine therapy to ease my symptoms from depression or anxiety, it is still a vital and powerful option to consider for your healing. At Rejuvenate IV Hydration & Wellness Center, they offer this incredible service, and I encourage you to read the related article – How can Ketamine Therapy Help with Mood Disorders, and contact Stacy for more information on how it can support you.
As you can see, you can utilize both alternative and holistic healing methods to ease your symptoms from mood disorders OR combine them with your current treatment plan from a medical professional. The point is, you have options. I hope this article encourages you to advocate for your health and treatment plan going forward; therefore, don’t be afraid to research natural healing methods to support you on this journey to living a vibrant life!
Share in the comments: What was your favorite alternative and holistic healing method option discussed above, and why?
FDA Disclaimer
These statements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition.
Keywords: Depression, Anxiety, PTSD, Trauma, Mood Disorders, Mental Health, Mental Health Awareness, Healthy Living, Health and Wellness, Transformation, Healthy Lifestyle, Micronutrients, Diet, Nutrition, Multivitamin, Vitamins, Minerals, Supplements, Alternative Medicine, Alternative Healing, Holistic Healing, Mindfulness, Mindful Meditation, Meditation, Aromatherapy, Essential Oils, doTERRA, Kayla Brissi, Intuitive Spiritual Warrior, Intuitive Spiritual Warrior Holistic Consulting & Healing, Stacy McIntyre, Rejuvenate IV Hydration and Wellness Center, Olympia, Washington, Small Business, Local Business, Women in Business, Locally Owned, Love Local
Kayla Brissi is a multi-passionate entrepreneur, speaker, and author of the Amazon international bestseller, Healing from Grief. She guides her clients to transform their lives and supports them to break free from the chains which hold them back from living a highly favored life and leaving their mark on the world. Kayla is passionate about using her unique gifts to make a profound global impact through intuitive guidance, unparalleled coaching, and various holistic or alternative methods. She believes there’s no time like the present to RISE UP and claim the life meant for you. To learn more about Kayla, please visit her at kaylabrissi.com or intuitivespiritualwarrior.com.
