People are taking control of their own wellness with self-directed healing techniques

Anyone can experience stress, fatigue, insomnia, anxiety, IBS, and even major depression But when your symptoms become chronic functional disorders, they can severely impact your quality of life.

People are taking control of their own wellness. The global wellness industry has grown to more than $4.5 trillion annually, comprised entirely of non-pharmacologic approaches to wellness.

Read more on this website about how to find clinically proven, self-directed healing techniques to calm your symptoms permanently.

Functional Disorders in America

The Truth about Stress

Stress: The precursor to every functional disorder

 

Did you know that stress costs American businesses up to $300 billion each year? And that stress-related absenteeism and productivity loss account for $190 billion of that amount? It's clear that stress is not just a personal issue, but an economic one as well.

If you're feeling overwhelmed and stressed, there are many effective ways to manage it that don't involve medication or expensive treatments. Here are five unique self-care practices that can help reduce stress, backed by clinical research:

Aromatherapy: Studies have shown that certain scents can have a calming effect on the body and mind, reducing stress levels. Essential oils such as lavender rose, and bergamot has been found to be particularly effective in reducing stress and anxiety (Aguirre et al., 2017).

Nature exposure: Spending time in nature has been found to reduce stress and improve mood. A study found that even just looking at images of nature can have a positive effect on stress levels (Ohly et al., 2016).

Mindfulness meditation: Practicing mindfulness meditation has been shown to decrease stress and improve emotional well-being. One study found that an 8-week mindfulness meditation program led to a reduction in stress and increased feelings of happiness (Khoury et al., 2015).

Yoga: Regular yoga practice has been found to reduce stress and improve overall health. A study found that practicing yoga for just 12 weeks resulted in a significant decrease in stress levels (Rocha et al., 2012).

Laughter: It's true what they say – laughter really is the best medicine. Laughter has been shown to reduce stress hormones and improve immune function. A study found that watching a funny video for just 20 minutes led to a significant reduction in cortisol levels (Bennett et al., 2003).

 
 

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)

 
 

When Stress becomes Fatigue

Fatigue is an early indicator of chronic stress

 
 

Stress and fatigue are intimately connected, with chronic stress often leading to persistent feelings of exhaustion and low energy levels. It's estimated that up to 90% of individuals with chronic fatigue syndrome also suffer from chronic stress.

Fatigue can have a significant economic impact as it can lead to decreased productivity, absenteeism, and workplace accidents. According to a study by the National Safety Council, fatigued employees cost US employers $136 billion in lost productivity each year. Furthermore, adults spend an estimated $5.4 billion annually on over-the-counter sleep aids to combat fatigue.

Although fatigue is a debilitating condition that can have a significant impact on your quality of life, there are many effective ways to manage it without relying on medication. Here are five unique self-care practices that can help reduce fatigue, backed by clinical research:

Yoga: Practicing yoga regularly has been found to reduce fatigue and improve overall energy levels. A study found that individuals who practiced yoga for six weeks reported less fatigue and increased feelings of vitality (Carson et al., 2010).

Acupuncture: Acupuncture has been found to be effective in reducing fatigue levels in cancer patients and survivors. A study found that acupuncture led to significant reductions in fatigue levels in breast cancer survivors (Johnstone et al., 2016).

Sleep rituals: Healthy sleep rituals, such as establishing a regular sleep routine and avoiding screens before bed, can help improve the quality of your sleep and reduce feelings of fatigue. A study found that improving sleep hygiene practices led to significant reductions in fatigue levels in individuals with insomnia (Bastien et al., 2014).

Mindfulness meditation: Practicing mindfulness meditation has been found to improve overall energy levels and reduce feelings of fatigue. A study found that an 8-week mindfulness meditation program led to significant reductions in fatigue levels in individuals with multiple sclerosis (Bogosian et al., 2015).

Dietary changes: Making dietary changes, such as reducing sugar and processed foods and increasing intake of fruits, vegetables, and whole grains, can help improve energy levels and reduce feelings of fatigue. A study found that a low-glycemic index diet led to significant improvements in fatigue levels in individuals with type 2 diabetes (Roberts et al., 2011).

 
 

25 Self-directed fatigue treatments you can try for yourself

  1. Exercise

  2. Mindfulness meditation

  3. Yoga

  4. Tai chi

  5. Deep breathing exercises

  6. Bright light therapy

  7. Massage therapy

  8. Aromatherapy

  9. Art therapy

  10. Journaling or creative writing

  11. Nature exposure

  12. Fasting

  13. Spiritual practices (e.g. prayer, mindfulness)

  14. Pet therapy

  15. Gardening

  16. Reiki

  17. Art and craft activities

  18. Volunteering and helping others

  19. Physical touch (e.g. hug therapy)

  20. A balanced and healthy lifestyle

  21. Cooking and baking

  22. Nature walks

  23. Sleep restriction therapy

  24. Napping or power napping

  25. Adaptive equipment and assistive technology

 
 
 

When stress becomes Insomnia

Chronic insomnia can eventually impact your quality-of-life

 

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

 
 
 
 

When Stress becomes Anxiety

Anxiety is common, but it is also highly treatable

 

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)

 

Irritable bowel syndrome

IBS steals your quality of life, but you can recover it

 

Irritable Bowel Syndrome (IBS) is a chronic gastrointestinal condition that affects millions of people in the United States. According to the International Foundation for Gastrointestinal Disorders, IBS affects between 25 and 45 million people in the US alone. The financial cost of treating IBS is also significant, with Americans spending billions of dollars each year on medications and other treatments.

Fortunately, there are several non-pharmacologic treatments available that can help relieve IBS symptoms and improve overall well-being. Here are 8 unique items in a list of non-pharmacologic treatments for IBS 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. Multiple studies showed that MBSR led to significant improvements in IBS symptoms and overall well-being (Gaylord et al., 2011).

  2. Probiotics:
    Probiotics are live bacteria and yeasts that can provide health benefits when consumed in adequate amounts. More than one study found that probiotics led to significant improvements in IBS symptoms and overall well-being (Ford et al., 2014).

  3. Hypnotherapy:
    Hypnotherapy involves the use of hypnosis to promote relaxation and reduce IBS symptoms. Decades of published research have shown that hypnotherapy can lead to significant improvements in IBS symptoms and overall well-being (Lindfors et al., 2012).

  4. Yoga:
    Yoga involves a combination of physical postures, breathing exercises, and meditation to promote relaxation and reduce IBS symptoms. A study found that yoga led to significant improvements in IBS symptoms and overall well-being (Schumann et al., 2016).

  5. Exercise:
    Exercise can help reduce stress and promote relaxation, which can help alleviate IBS symptoms. Several studies found that regular exercise can lead to significant improvements in IBS symptoms and overall well-being (Enck et al., 2011).

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

 

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

  1. Low FODMAP diet

  2. Hypnotherapy

  3. Mindfulness-based stress reduction (MBSR)

  4. Gut-directed hypnotherapy

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

  6. Yoga

  7. Tai Chi

  8. Probiotics

  9. Peppermint oil

  10. Dietary changes (e.g. increasing fiber, reducing fat intake)

  11. Regular exercise

  12. Open-label placebo treatments

  13. Sleep hygiene practices

  14. Stress management techniques (e.g. meditation, yoga, deep breathing)

  15. Guided imagery

  16. Mindful eating

  17. Art therapy

  18. Music therapy

  19. Aromatherapy

  20. Reflexology

  21. Abdominal massage

  22. Herbal remedies (e.g. chamomile, fennel, ginger)

  23. Mindful self-compassion (MSC)

  24. Relaxation response training

  25. Breathwork

 

Depression

Depression is highly treatable without drugs

 

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)