As the seasons begin to change and the nights become darker much earlier, it’s likely that most of us will notice a shift and that shift may impact our mental well-being. If you’re struggling with stress, anxiety, or depression, you are not alone. In this fast-paced world, these conditions have become common concerns for many individuals. Here at Whole Health Naturopathy, we believe in managing mental health with a holistic approach, combining natural remedies, lifestyle changes, and – when necessary – conventional medicine. Here’s our insights on naturopathy for mental health, and more specifically how our naturopathic doctors can support your mental health:
Naturopathy for Mental Health: Supplements for Mental Health Support
One of the most effective ways we can help our patients manage their mental health is by utilizing supplements that fit their unique needs. There’s a reason why our supplement shelves feature an entire area dedicated to mental health and stress support! We are proud to carry a wide range of natural options to support the body’s stress response and achieve better emotional balance.
Amino acids also play a super important role in brain function. These are the building blocks of neurotransmitters like serotonin and dopamine, which help to regulate mood and feelings of well-being. You can stabilize your mood and reduce anxiety by supplementing with amino acids.
Supplements and herbs that can make a big impact include:
- GABA: This neurotransmitter helps calm the nervous system, reducing feelings of stress and anxiety.
- 5-HTP: A precursor to serotonin, 5-HTP can help improve mood, sleep, and reduce symptoms of anxiety.
- DL-Phenylalanine: This amino acid helps improve mood and energy by supporting the production of neurotransmitters like dopamine and norepinephrine.
- Tyrosine: Another amino acid, tyrosine supports the production of stress-regulating hormones like dopamine and norepinephrine, helping to manage stress and improve focus.
- Lavela (lavender): This herbal supplement has been shown to reduce anxiety and promote relaxation without the sedative side effects of traditional anxiety medications.
- Rose: Heart opening, and a nice addition to herbal formulas.
- Avena (oat straw): A very grounding herb, a nervine and nutritive.
- Melissa: Calms the heart and the body, and lifts the mood. It can also aid in digestion.
- Passionflower: Calming to the mind and soothing to the spirit. Can help calm the overthinking, ruminating brain.
- Skullcap: Relaxes the body and the mind. Pairs well with passionflower and valerian.
- Valerian Root: Promotes relaxation and stress relief.
- And many more! Here at Whole Health, we love creating specialized mental health blends for patients and enjoy matching them with the herbs that best suit their needs.
Together, these herbs and supplements work to support mental clarity, reduce stress, and improve overall emotional well-being.
Integrating Mind-Body Practices
Our doctors emphasize the importance of integrating mind-body practices like yoga and meditation in supporting mental well-being. Both practices encourage mindfulness, relaxation, and better emotional regulation, all of which are super key to managing overall stress and anxiety.
Yoga: A consistent, regular yoga practice will improve physical flexibility while also easing the mind. You can even look up certain poses that are known for reducing anxiety by activating the parasympathetic nervous system!
Meditation: Meditation as a practice can be a challenge to master and is a constant evolution. Taking even a few minutes each day can help reduce your body’s stress response and it’s all about practice and repetition! Mindfulness meditation, focused breathing, and guided visualization help us to stay grounded and present, reducing anxious thoughts.
Diet and Lifestyle
We now know that our mental health is intricately linked to our physical well-being and health! Therefore, it’s super important to take care of our bodies and nourish them with quality foods. Aiming to consume a balanced diet rich in whole foods, healthy fats, and nutrients is essential for supporting your brain function.
Your doctor may also recommend adding in omega-3s, anti-inflammatory foods, and gut-health-focused nutrition to further help keep your mind and body in sync.
Overall, it’s best to avoid or limit processed foods, sugar, and caffeine, as these can significantly negatively impact your mood and stress levels. Our doctors are able to talk patients through personalized nutrition plans and refer to other specialists when needed.
Lifestyle Counseling
A belief of naturopathic medicine is that health is deeply influenced by lifestyle factors, and learning to identify your stress triggers can be extremely helpful. As part of your care, your doctor will work with you to identify the specific stress triggers that you encounter – whether that be work-related, personal, or environmental – and help you develop productive coping mechanisms.
Two ways you can ensure that your lifestyle habits are helping you (and not hurting you) is to learn positive time management techniques and having good sleep hygiene. Simple strategies such as breaking tasks into smaller chunks, incorporating regular breaks in your work day, and setting boundaries with yourself and others can encourage better time management. Poor sleep can be both a cause and effect of anxiety and stress, so both reducing screen time before bed and creating a calming bedtime routine for yourself is super important. Even easier lifestyle changes can have a huge impact on your well-being.
Social and Environmental Support
Your mental health is also impacted by your environment and relationships. Your doctor will emphasize the importance of setting clear, healthy boundaries in managing stress, whether that means learning to say no, reducing toxic dynamics in relationships, or creating a calm space at home. Ask yourself: Are there areas in my life where I could be setting healthier boundaries or making small changes to create more peace in my day-to-day? Your surroundings play a big role in your mental well-being!
Integrating Natural and Conventional Medicine
While we do prioritize natural treatments, naturopathic doctors are also able to prescribe SSRIs and other helpful medications for mental health conditions when necessary. The beauty of naturopathic care is its collaborative, compassionate nature – we will work with you to find the best plan that suits your unique needs and desires.
For patients who do need traditional medication, our doctors will manage your prescription(s) while providing natural remedies to boost the effectiveness and/or minimize the side effects of conventional treatments.
In addition, rather than offering just a quick fix, your naturopathic doctor will be committed to helping you achieve long-term health through a combination of therapies – herbal, nutritional, pharmaceutical, etc.
The approach of naturopathy for mental health involves more than just treating your symptoms. By utilizing a range of holistic therapies, from herbal supplements and nutrition to mind-body practices like yoga and meditation, your naturopathic doctor should empower you to take control of your overall well-being and be your partner in creating a balanced, healthy life.
As our resident anxiety expert at Whole Health Naturopathy, Dr. Savahn Rosinbum says: “Naturopathic medicine has such a large toolbox to pull from to help manage many mental health conditions. We can successfully weave together natural and conventional treatments for challenging symptoms in the short term while finding a longer-term plan for management and exploring root causes.”
It can be difficult to locate a skilled naturopathic doctor who is currently accepting patients as a primary care provider. If you’re in the general Olympia, Washington area and seeking a long-term partner in health, call us at (360) 943-9519 to set up an initial appointment!