Dealing With Mental Health (Non-Pharmacological Methods)

1. Optimize sleep
Link for quality sleep time

2. Reviewing dietary habits can help to consider whether there are possible deficiencies
Link for healthy eating suggestions
Link for suggested foods or supplements

  • B vitamins which are necessary for helping to making neurochemical messengers

    • can be found in foods such as meats, chicken, fish, dark leafy greens, nutritional yeast, whole grains, eggs, dairy products, beans, nuts and seeds, chick peas.

      • may be lacking in vegetarian or vegan diets, or nutrient poor diets, or decreased when on a birth control pill or protein pump inhibitors

      • may be important in pregnancy

      • lower levels may be associated with depression

      • B12 and B6 which may support biochemical reactions in the immune system

    • When considering a B complex vitamin, as always consult your mental health practitioner, choose a quality brand, look for B12 in the form of methylcobalamin and folate in the form of methylfolate instead of folic acid.

      • MTHFR is an enzyme that converts folic acid into its more useable form known as methylfolate. Methylfolate has many functions including being part of the methionine cycle in our body that leads to the production of neurochemical messengers such as serotonin norepinephrine and dopamine. If this enzyme is defective in individuals with MTHFR enzyme mutations, using the methylated form helps to bypass this step.

      • given this possible mutation, it may be worth a month trial of a B complex vitamin with methylated B12 and folate which is B9, in a depressed individual

    • Side effects: B vitamins are water soluble, but in high doses Riboflavin B2 can cause urine to be bright yellow, Niacin B3 skin flushing or stomach upset, Pyridoxine B6 photosensitivity

    • Thiamine B1 may be lacking in alcoholics

    • Biotin B7 may be lacking in individual with hair loss and weak nails

    • Pantothenic Acid B5 is important for coenzyme A and helps to metabolize carbohydrates proteins and fats.

  • iron which may lead to anemia and cause a person to feel tired, cold and weak which may mimic some depression symptoms

  • Omega 3 EPA and DHA may have anti-inflammatory properties

    • combinations of 60% EPA to DHA may help to augment the treatment of depression, anxiety, ADHD in doses of 1 gram

    • May decrease triglycerides, increase HDL cholesterol, and decrease insulin resistance

    • May aid with dry eyes, arthritis, and inflammatory conditions

    • Side effects may include:

      • Low blood pressure,

      • Diarrhea

      • Acid reflux

      • Bleeding (due to decreased blood clotting)

        • Stop 1 week before surgery

    • Suggested 2 servings of fatty fish per week,

      • Eat lower mercury fish sources: salmon, herring (vitamin D and B12 and selenium), sardines (vitamin D and B12 and CQ10 and selenium), cod, cod liver oil ( vitamin D and A), canned light tuna, trout (vitamin B6 and 12, selenium), mackerel (selenium and vitamin B12), catfish, lobsters, oysters (B12), shrimp ( selenium, vitamin B12 and 3 and zinc), krill

      • Vegetarian sources of Omega 3s include:

        • Hemp hearts, chia seed, grounded flax seeds, brussel sprouts, walnuts, seaweed, algae, algal oil

        • These sources contain Omega-3 ALA, of which a small percentage is converted to EPA and DHA which are anti-inflammatory

      • Dosage 1,000 mg/day minimum may be an adjunct for MOOD DISORDERS, 3,000 mg minimum for TRAUMATIC BRAIN INJURY

  • probiotics link

  • adequate protein for energy

  • Vit D

    • Acts like a hormone

    • phototherapy light and vitamin D may help in the treatment of SEASONAL AFFECTIVE DISORDER

    • Can be gotten via sunlight

    • Recommended dosage: 2,000 IU (international units)

3. Consider school accommodations
Link for further accommodation suggestions

  • extra time for tests and assignments can help to take into consideration

    • the tiredness and slower thought processing that may occur with depressive symptoms

    • distracting obsessions

    • time needed to settle anxious or panic symptoms

    • being easily distracted

    • learning disabilities

  • for social anxiety

    • presentations done one-on-one when students

    • A different weighing percentage so there is less for class participation

4. Exercise and movement has been known to reduce anxiety and boost mood
Link for exercise and movement suggestions

5. Parenting strategies
Link for some posts for suggestions

6. Relaxation techniques
Link for stress management,relaxation and coping techniques

Link for Other Mental Health Tips

7. Family therapy

8. Individual therapy, some examples

  • supportive

  • CBT

  • exposure therapy

  • exposure response prevention

  • neurofeedback

9. Group therapy

10. Phototherapy lights box can be used to help treat Seasonal Affective Disorder or worsening depression in response to the shorter days from October to March.

  • The light must be 10,000 lux of full spectrum white light which has all the wavelengths of the sun.

  • Place the box at eye level about 2 feet away e.g. a desk for about 45-60 minutes at sunset, or 45-60 minutes before sunrise.

  • Side effects may include, skin reddening, headaches, inducing mania if there is a history of bipolar disorder

  • Some suggested retailers

    • northernlighttechnologies.com

    • Wellwise by Shoppers Drugmart

These are potential non-pharmacological tools for addressing mental health. Always contact your health care provider before starting a new treatment.


Mental HealthCarolyn B