Integrative Options
Integrative Options: Supplements & Lifestyle Support
Natural and alternative approaches can be valuable tools for mental wellness. Many of these options are available over-the-counter (OTC) or are self-directed lifestyle practices. They can work well for mild to moderate symptoms, either on their own or alongside medications.
For more significant challenges, we may recommend combining these natural approaches with prescribed medications, sometimes just for a 6-month reset period. We'll track your progress and adjust based on what works best for you.Note: Please always let us know which supplements you're taking, as they can interact with medications.
Anxiety & Stress Support
● L-theanine: Found in green tea, promotes calm alertness
● Lavender (capsules or oil): Can reduce mild anxiety
● Chamomile: Traditionally used for anxiety and sleep
● Ashwagandha: Helps body adapt to stress
● Magnesium: Supports nervous system function
● GABA supplements: May promote relaxation
Mood Support
● SAM-e: Supports mood regulation
● 5-HTP: Helps body produce serotonin
● Omega-3 fatty acids: Support brain health
● Vitamin D: Important for mood regulation
● B-complex vitamins: Support energy and mood
● St. John's Wort: Used for mild depression (Note: Interacts with many medications)
Sleep Support
● Melatonin: Helps regulate sleep cycles
● Valerian root: Traditional sleep aid
● Glycine: Supports sleep quality
● Passionflower: Gentle sleep support
● California Poppy: Mild sedative properties
Lifestyle Support & Wellness Practices Creating a foundation for mental wellness through daily life choices:
Movement & Body Connection
● Gentle exercise like walking, swimming, or yoga
● Dance or movement that brings you joy
● Stretching and body awareness practices
● Time in nature when possible
● Regular physical activity you enjoy
Sleep Hygiene
● Consistent sleep/wake schedule
● Cool, dark sleeping environment
● Screen-free wind-down routine
● Morning sunlight exposure
● Calming bedtime rituals
Nutrition & Hydration
● Regular meals and snacks
● Balanced blood sugar through the day
● Adequate hydration
● Mindful eating practices
● Foods that make you feel good
Social & Community Support
● Connecting with trusted friends/family
● Support groups (online or in-person)
● Community involvement
● Cultural and spiritual connections
● Pet companionship if desired
Environment & Routine
● Creating calm spaces
● Organizing your environment
● Manageable daily routines
● Regular self-care practices
● Time for rest and recovery
Professional Support
● Regular check-ins with healthcare providers
● Therapy or counseling
● Support groups
● Occupational therapy if needed
● Crisis resources when necessary
Stress Management
● Breathing exercises
● Meditation or mindfulness
● Journaling
● Art or creative expression
● Time in nature
● Setting boundaries
● Regular breaks during the day
Important Notes
1. Every person's path to wellness looks different. What works beautifully for one person may not work for another, and that's perfectly normal.
2. Natural approaches and lifestyle changes can take time to show their full benefits. Unlike medications, these changes often work gradually and build upon each other.
3. Some natural supplements can interact with medications or may not be appropriate for certain health conditions. Always discuss new supplements with your healthcare provider.
4. Stress, trauma, systemic oppression, and life challenges affect both mind and body. Building resilience through lifestyle practices can help you navigate these challenges.
5. Small changes can have big impacts. You don't need to transform everything at once – we can start with what feels most manageable to you.
6. Not all of our providers take this approach, so feel free to CONTACT US if you need guidance on which provider to reach out to.
Your wellness journey is unique, and there's no one-size-fits-all approach. We're here to support you in exploring natural and lifestyle options that resonate with your values and needs.
Remember that sustainable change often happens slowly, and it's okay to adjust your approach as you learn what works best for you. Whether you're looking to complement other treatments or seeking natural alternatives, we'll work together to find practices that support your whole-person health and help you build a life that feels authentic and sustainable.