Mental health medications and a holistic lifestyle can’t just only coexist, the combination can be a game changer for mental health. Managing mental health conditions often involves more than just medication. While psychiatric medications are crucial for many individuals, combining them with holistic lifestyle changes can often make a big difference in your results and overall well-being.
Let’s explore key holistic lifestyle interventions and learn how to implement a combined approach with your healthcare provider to experience life-changing benefits.
The Role of Psychiatric Medications
Psychiatric medications are frequently needed to treat many mental health conditions including anxiety, depression, and bipolar disorder. The role of medicine in mental health is to help your brain to relearn how to process or react to information. This is called neuroplasticity. The result is reduced symptoms and improved ability to function in daily life.
However, medications alone may not always be enough to manage mental health symptoms. (It would be nice if there were a “magic pill” but that is simply not the case.) Combining medication with holistic lifestyle interventions can often provide a more comprehensive and effective treatment approach.
Benefits of a Holistic Mental Health Approach
It’s easy to say that a combo of medication and holistic lifestyle choices can help, but what should you expect? Combining psychiatric medication management with holistic lifestyle interventions offers several advantages:
Enhanced Treatment Outcomes
As mentioned before, holistic interventions can enhance the positive effects of psychiatric medication. This leads to improved symptom management and overall better well-being.
Improved Physical Health
Many holistic interventions, like consistent physical activity and eating healthy foods, contribute to better physical health. We know that improved physical health will positively impact your mental health.
Empowerment and Self-Care
Engaging in holistic interventions and self-care activities empowers you to take an active role in your health and wellbeing. This creates a sense of control and self-advocacy.
Stress Reduction
Holistic interventions often include various stress reduction strategies. Activities like mindfulness, yoga, and even listening to music can greatly help manage stress and improve mood.
Key Holistic Lifestyle Interventions
There are so many different options for integrating holistic lifestyle changes into your everyday life. Here are several simple activities that are proven to be effective:
Nutrition and Diet
A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can have a profound effect on mental health. Nutrients such as omega-3 fatty acids, vitamins, and minerals have a significant impact on healthy brain functioning and proper mood regulation. It is becoming more evident that a lack of nutrients often result in impaired thinking and worsening mood.
Physical Activity
Consistent exercise is a powerful tool for the management of mental health symptoms. This is partly because engaging in physical activity releases chemicals called endorphins, which are natural mood boosters. Evidence-based research has consistently linked regular exercise like running, walking, and swimming with reduced symptoms of anxiety and depression. In fact, a study from the BMJ in 2022 concluded that exercise was as effective as medication in reducing depressive symptoms of adults with non-severe depression. It is a good idea to aim for 30 to 60 minutes of moderate physical activity two or three times per week to feel the positive impact on your mood.
Mindfulness and Meditation
Mindfulness practices, including meditation, can help you to become more aware of your thoughts and feelings. They can also improve your ability to not become overwhelmed by them. These practices also promote relaxation, stress reduction, and improve overall mental wellbeing.
Sleep Hygiene
As the saying goes, “Never underestimate the value of a good night’s sleep.” Consistent quality sleep is one of the most important factors in your daily mood. Establishing a regular sleep schedule, creating a calming bedtime routine, and creating a comfortable sleep environment can drastically improve sleep quality. It is recommended to avoid caffeine after 4PM and electronic devices two hours before bedtime to support restful sleep.
Stress Management Techniques
Chronic stress can exacerbate mental health conditions, leading to significant declines in functioning and well-being. Incorporating stress management techniques such as deep breathing exercises, progressive muscular relaxation, and regularly taking time for your hobbies can help reduce stress levels. It is important to practice self-care and routinely engage in activities you enjoy to help you unwind and recharge before returning to the grind.
Social Connections
Humans are social beings. We need interaction with other people. Unsurprisingly, strong social connections and supportive relationships are vital for mental health. Engaging with positive family members or friends, joining support groups, or participating in community activities can help build a strong supportive network. Social interactions also provide us with emotional support and reduce feelings of isolation, which can exacerbate symptoms of anxiety and depression.
Implementing a Combined Approach with Medication and Holistic Mental Healthcare
Like I shared at the beginning, a combination of psychiatric medication care AND holistic lifestyle interventions can be life changing. But, it requires a collaborative approach in order to work. Here’s some things you can do to get started:
Work with Your Healthcare Provider
Healthcare is not a one-way communication. Get started by having a conversation about holistic interventions that you are interested in with your mental health healthcare provider. They can help you create a comprehensive treatment plan that incorporates both medication and effective lifestyle changes.
Set Realistic Goals
Rome wasn’t built in a day and lifestyle changes don’t need to happen overnight. Start with small, achievable goals when incorporating holistic practices into your routine. Gradually build on and increase these practices to create lasting, positive change.
Monitor Your Progress
Keep track of how various holistic interventions have impacted your physical and mental well-being. Keep a journal or document your thoughts electronically (the notepad on your cell phone can be really convenient) to record changes in symptoms, mood, and overall well-being. Review this information and share it with your healthcare provider to make any necessary adjustments to promote optimal outcomes.
Stay Informed
Continue to educate yourself about the benefits and potential challenges of holistic interventions. Use reliable and accurate resources including peer-reviewed journals and research studies. It is absolutely ok and even recommended to bring your questions to your mental health prescriber to help sift through all the information (and their is a lot out there in the digital world).
Be Patient and Consistent
Integrating holistic practices into your life takes time and consistency to see significant results. Be patient with yourself and realize that progress may be gradual. Consistent effort can often lead to significant improvements in mental health outcomes.
Collaboration is Key in Mental Health
Combining psychiatric medication management with holistic lifestyle interventions under the care of a trained mental health professional provides a powerful approach to mental health care. By integrating medication with lifestyle practices such as nutrition, exercise, mindfulness, sleep hygiene, stress management, and social connections, you CAN improve your overall well-being and experience better results!
