25 Self-directed stress treatments you can try For yourself

1. Mindfulness meditation

2. Deep breathing exercises

3. Progressive muscle relaxation

4. Yoga

5. Tai Chi

6. Acupuncture

7. Aromatherapy

8. Guided imagery

9. Music therapy

10. Art therapy

11. Dance therapy

12. Journaling

13. Gratitude practices

14. Laughter therapy

15. Spending time in nature

16. Gardening

17. Mindful breathing

18. Artistic expression (e.g. painting, drawing, sculpting)

19. Spiritual practices (e.g. prayer, meditation, attending religious services)

20. Self-compassion practices

21. Forgiveness practices

22. Play therapy

23. Humor therapy

24. Goal-setting

25. Mind-body therapies (e.g. tai chi, qigong)

Did you know that approximately 30% of adults experience symptoms of insomnia, and it costs the US economy up to $63 billion each year? Insomnia is a sleep disorder that can have a significant impact on your quality of life, but there are many effective non-pharmacologic ways to manage it.

Here are five unique self-care practices that can help reduce insomnia symptoms, backed by clinical research:

Cognitive Behavioral Therapy for Insomnia:
This technique involves identifying and changing negative thoughts and behaviors that contribute to insomnia symptoms. A study found that CBT-I led to significant improvements in sleep quality and reduced the amount of time it took for participants to fall asleep (Irwin et al., 2006).

Sleep Restriction Therapy:
This technique involves limiting the amount of time spent in bed to promote more restful sleep. A study found that sleep restriction therapy led to significant improvements in sleep efficiency and overall sleep quality (Kubitz et al., 2001).

Relaxation Techniques:
Relaxation techniques, such as deep breathing and progressive muscle relaxation, have been found to improve sleep quality and reduce insomnia symptoms. A study found that deep breathing exercises led to significant improvements in sleep quality and reduced symptoms of insomnia (Moeini et al., 2019).

Sleep Rituals:
Good sleep ritual practices, such as avoiding screens before bed and establishing a regular sleep routine, can help improve the quality of your sleep and reduce symptoms of insomnia. A study found that improving sleep routines led to significant improvements in sleep quality and reduced symptoms of insomnia (Riemann et al., 2017).

Mindfulness Meditation:
Practicing mindfulness meditation has been found to improve overall sleep quality and reduce symptoms of insomnia. A study found that mindfulness meditation led to significant improvements in sleep quality and reduced insomnia symptoms in individuals with chronic insomnia (Ong et al., 2014).

Incorporating these practices into your daily routine can help improve sleep quality and reduce symptoms of insomnia. Remember, taking care of yourself is essential to managing insomnia and promoting optimal health.

25 Self-directed insomnia treatments you can try for yourself

.Cognitive-behavioral therapy for insomnia (CBT-I)

1. Sleep ritual practices

2. Relaxation techniques (e.g. deep breathing, progressive muscle relaxation)

3. Mindfulness meditation

4. Massage therapy

5. Reflexology

6. Aromatherapy

7. Guided imagery

8. Music therapy

9. Herbal remedies (e.g. valerian, chamomile, passionflower)

10. Dietary changes (e.g. avoiding heavy meals before bedtime)

11. Sleep restriction therapy

12. Bright light therapy

13. Dark therapy

14. Melatonin supplements

15. Regular exercise

16. Progressive relaxation

17. Sleep environment improvements

18. Sleep tracking devices

19. Sleep apps

20. Mindful self-compassion (MSC)

21. Sleep diaries

22. Sleep masks

23. Sleep sound machines

24. Sleep-promoting scents

25. Hypnotherapy

Anxiety is a common mental health condition that affects millions of Americans each year. According to the Anxiety and Depression Association of America, anxiety disorders are the most common mental health condition in the United States, affecting 40 million adults annually.

The financial cost of treating anxiety is also significant, with Americans spending over $42 billion on anxiety-related treatments each year.

Fortunately, there are several non-pharmacologic treatments available that can help relieve anxiety and improve overall well-being. Here are 8 unique items in a list of non-pharmacologic treatments for anxiety relief, backed by clinical research:

1. Mindfulness-Based Stress Reduction (MBSR):
   MBSR is a technique that involves practicing mindfulness meditation and other stress-reduction techniques. A study found that MBSR led to significant improvements in anxiety symptoms and overall well-being (Hoge et al., 2014).

2. Exercise:
   Exercise can help reduce anxiety by releasing endorphins and improving overall well-being. A study found that regular exercise led to significant improvements in anxiety symptoms and reduced the risk of developing anxiety disorders (Herring et al., 2019).

3. Aromatherapy:
   Aromatherapy involves the use of essential oils to promote relaxation and reduce anxiety. A study found that aromatherapy led to significant improvements in anxiety symptoms and reduced the need for medication (Kim et al., 2019).

4. Progressive Muscle Relaxation (PMR):
   PMR involves tensing and relaxing specific muscle groups to promote relaxation and reduce anxiety. A study found that PMR led to significant improvements in anxiety symptoms and overall well-being (Borkovec et al., 2013).

5. Yoga:
   Yoga involves a combination of physical postures, breathing exercises, and meditation to promote relaxation and reduce anxiety. A study found that yoga led to significant improvements in anxiety symptoms and overall well-being (Kirkwood et al., 2005).

6. Social Support:
   Social support from friends, family, or support groups can help reduce anxiety and improve overall well-being. A study found that social support led to significant improvements in anxiety symptoms and reduced the risk of developing anxiety disorders (Lazarus et al., 2017).

25 Self-directed treatments for anxiety you can try for yourself

1. Mindfulness-based stress reduction (MBSR)

2. Exercise (e.g. aerobic, yoga, Tai Chi)

3. Hypnosis

4. Guided imagery

5. Music therapy

6. Art therapy

7. Dance therapy

8. Animal-assisted therapy

9. Light therapy

10. Massage therapy

11. Naturopathy

12. Herbal remedies (e.g. chamomile, lavender, passionflower)

13. Dietary changes (e.g. reducing caffeine and sugar intake)

14. Journaling

15. Gratitude practices

16. Social support (e.g. support groups, therapy groups)

17. Spending time in nature

18. Mindful eating

19. Gardening

20. Mindful breathing

21. Artistic expression (e.g. painting, drawing, sculpting)

22. Self-compassion practices

23. Forgiveness practices

24. Time management strategies

25. Tapping therapy (EFT)

Cognitive concerns are common as people age, but a diagnosis of mild cognitive impairment does not mean decline is inevitable. Research suggests that up to 30% of MCI cases have potentially reversible contributors. When these factors are identified and addressed, cognition can stabilize or improve.

The financial and personal costs of undiagnosed treatable conditions are significant. Delayed identification means missed opportunities for intervention, unnecessary disability, and billions spent on care that could have been avoided.

If you or someone you care about is experiencing cognitive changes, the first step is not to assume the worst. The first step is to find out what is causing the symptoms.

Medication Effects

Many commonly prescribed medications can impair memory, attention, and thinking. Anticholinergic drugs, sedatives, and certain blood pressure medications are known contributors. A study found that older adults taking anticholinergic medications had a 50% higher risk of cognitive impairment compared to those not taking them (Gray et al., 2015). A thorough medication review can identify drugs that may be affecting cognition.

Sleep Disorders

Sleep apnea affects an estimated 30-50% of older adults and is associated with significant cognitive impairment. Research has shown that treating sleep apnea can lead to measurable improvements in memory and executive function (Osorio et al., 2015). Many people with sleep disorders are undiagnosed.

Thyroid Dysfunction

Both hypothyroidism and hyperthyroidism can cause cognitive symptoms that mimic dementia. Thyroid disorders are common in older adults and easily identified through blood testing. Treatment often leads to cognitive improvement (Samuels, 2014).

Nutritional Deficiencies

Vitamin B12 deficiency affects up to 20% of adults over 60 and can cause memory problems, confusion, and mood changes. Folate and vitamin D deficiencies have also been linked to cognitive impairment. These deficiencies are treatable with supplementation (Moore et al., 2012).

Depression

Depression in older adults frequently presents with cognitive symptoms, sometimes called pseudodementia. Studies suggest that 30-50% of older adults with depression show measurable cognitive impairment. When depression is treated, cognitive function often improves significantly (Butters et al., 2008).

Metabolic Conditions

Uncontrolled diabetes, kidney disease, and liver dysfunction can all affect cognition. Managing these conditions can stabilize or improve cognitive symptoms. Research has shown that better glycemic control is associated with slower cognitive decline in diabetic patients (Biessels et al., 2014).

Identifying these factors requires systematic assessment. Too often, cognitive concerns are dismissed as normal aging or assumed to be irreversible without adequate evaluation.

Research Details

Gray SL, Anderson ML, Dublin S, et al. Cumulative use of strong anticholinergics and incident dementia: a prospective cohort study. JAMA Internal Medicine. 2015;175(3):401-407.

Osorio RS, Gumb T, Pirraglia E, et al. Sleep-disordered breathing advances cognitive decline in the elderly. Neurology. 2015;84(19):1964-1971.

Samuels MH. Psychiatric and cognitive manifestations of hypothyroidism. Current Opinion in Endocrinology, Diabetes and Obesity. 2014;21(5):377-383.

Moore E, Mander A, Ames D, et al. Cognitive impairment and vitamin B12: a review. International Psychogeriatrics. 2012;24(4):541-556.

Butters MA, Whyte EM, Nebes RD, et al. The nature and determinants of neuropsychological functioning in late-life depression. Archives of General Psychiatry. 2008;61(6):587-595.

Biessels GJ, Strachan MW, Visseren FL, et al. Dementia and cognitive decline in type 2 diabetes and prediabetic stages: towards targeted interventions. Lancet Diabetes and Endocrinology. 2014;2(3):246-255.

25 Treatable factors to discuss with your physician

1. Anticholinergic medications

2. Sedatives and sleep aids

3. Blood pressure medications

4. Pain medications

5. Sleep apnea

6. Insomnia

7. Hypothyroidism

8. Hyperthyroidism

9. Vitamin B12 deficiency

10. Folate deficiency

11. Vitamin D deficiency

12. Depression

13. Anxiety

14. Uncontrolled diabetes

15. Uncontrolled hypertension

16. Chronic kidney disease

17. Liver dysfunction

18. Dehydration

19. Urinary tract infections

20. Anemia

21. Alcohol use

22. Hearing loss

23. Vision impairment

24. Social isolation

25. Normal pressure hydrocephalus

Depression is a leading risk factor for suicide affecting millions of Americans and depression is becoming more common each year. According to the National Institute of Mental Health, an estimated 21 million adults in the US had at least one major depressive episode in 2021. The total economic burden of depression in the United States is more than $200 billion each year, including direct costs such as healthcare services and medications. It is estimated that Americans spend $12.3 billion per year out-of-pocket treating their depressive episodes.

While medications can be effective for treating depression when combined with psychological services, there are a plethora of non-pharmacologic treatments available that can alleviate symptoms and improve overall well-being. Here are 8 novel non-pharmacologic treatments for depression relief, that are backed by clinical research:

Light Therapy:
Light therapy involves exposure to bright light to help regulate the body's circadian rhythms and alleviate depression symptoms. Multiple published studies found that light therapy led to significant improvements in depression symptoms (Golden et al., 2005).

Exercise:
Exercise can help alleviate depression symptoms by releasing endorphins and improving overall well-being. Clinical research over the past decade has found that regular exercise led to significant improvements in depression symptoms (Schuch et al., 2018).

Mindfulness-Based Cognitive Therapy (MBCT):
MBCT involves practicing mindfulness meditation and other cognitive techniques to alleviate depression symptoms. At least 10 published studies found that MBCT led to significant improvements in depression symptoms and reduced the risk of relapse (Segal et al., 2010).

Nutritional Therapy:
Nutritional therapy involves the use of specific nutrients and supplements to improve mental health and alleviate depression symptoms. Research has proven that nutritional interventions can lead to significant improvements in depression symptoms (Lakhan et al., 2013).

Social Support:
Social support from friends, family, or support groups can help alleviate depression symptoms and improve overall well-being. Recent studies have shown a link between social support and significant long-term improvements in depressive symptoms. (Sundquist et al., 2014).

Music Therapy:
Music therapy involves using music to promote relaxation and alleviate depression symptoms. Studies of music therapy have shown significant improvements in depression symptoms (Maratos et al., 2008).

Pet Therapy: Pet therapy involves spending time with animals to promote relaxation and alleviate depression symptoms. Research has found that pet therapy can lead to immediate improvements in depression symptoms (Barker et al., 2016).

Art Therapy: Art therapy involves using art as a means of expression and relaxation to alleviate depression symptoms. A study found that art therapy led to significant improvements in depression symptoms (Crawford et al., 2018).

Incorporating these non-pharmacologic treatments into your daily routine can help alleviate depression symptoms and improve overall well-being. Remember, taking care of yourself is essential to managing depression and promoting optimal mental health.

25 Self-directed treatments for depression you can try for yourself

1. Acceptance and commitment therapy (ACT)

2. Problem-solving therapy

3. Light therapy

4. Exercise (aerobic, yoga)

5. Sleep ritual practices

6. Mindfulness meditation

7. Social support (e.g. support groups)

8. Journaling

9. Gratitude practices

10. Compassion-focused therapy (CFT)

11. Play therapy

12. Humor therapy

13. Laughter therapy

14. Service to others

15. Spiritual practices (e.g. prayer, meditation, attending religious services)

16. Emotional freedom technique (EFT)

17. Progressive muscle relaxation

18. Art therapy

19. Dance therapy

20. Herbal remedies (e.g. St. John's Wort, SAMe)

21. Dietary changes (e.g. reducing sugar and caffeine intake)

22. Tapping therapy (EFT)

23. Self-compassion practices

24. Forgiveness practices

25. Mind-body therapies (e.g. tai chi, qigong)