Did you know at least one in five American adults struggles with mental health issues? Mental illness can affect all aspects of your life, including your thinking, behavior, mood, relationships, and physical health.
Many treatment options for mental health disorders exist. At Ultimate Psychiatry in Plano, Frisco, Prosper, and Pearland, Texas, triple-board-certified psychiatrist Shakil Tukdi, MD, and our team of mental health providers often get asked if it’s possible to manage mental health without taking prescription medications.
The short answer? Yes! But, if you’re suffering with mental illness of any kind, it’s important to seek professional care. Many mental health disorders respond well to treatment — including treatments that don’t involve medications. Here’s a look at our top strategies:
Research shows that making positive changes to your diet can help manage many mental health issues. For example, eating a diet rich in plant foods — such as fruits, vegetables, nuts, legumes, beans, and soy — and avoiding alcohol, caffeine, sugar, and processed foods has been shown to have a positive effect on mental health.
Improving not just how long you sleep but your overall sleep hygiene can be a key way to improve your mental health. Not only can good sleep hygiene improve your overall physical health, but it can also boost your ability to manage mental illness and cope with stress.
To improve your sleep, try establishing a bedtime routine, and aim to go to sleep and wake up around the same time every day. Make sure your room is dark and cool, and avoid looking at screens for at least an hour before bed.
Moving your body more and getting regular exercise is an incredibly effective therapy for a wide range of mental health issues. Research shows that exercising can reduce feelings of stress and anxiety, boost executive functioning in the brain, and promote the growth of new neurons, which can help reduce depression.
For the best improvements, try to get at least 30 minutes of moderate exercise five times each week. If you can’t manage that much time or are just starting out, exercise for 5-10 minutes and slowly increase your duration.
The key is to commit to regular moderate physical activity most days of the week. As this becomes a habit, you’ll be able to add more time and try new activities. Focus on activities you enjoy, and be sure to talk with your physician if exercise is new to you.
Sunlight gives your body’s production of serotonin a boost. Studies show this hormone can improve focus and mood, promote a sense of calmness, and improve sleep quality by increasing the production of melatonin.
Try to let the early morning sun hit your face, hands, and arms for 5-15 minutes, 2-3 times each week. If getting outside to feel the sun isn’t possible, try using a sun lamp instead.
Just remember that taking in the sun's ultraviolet (UV) rays can increase your risk of developing skin cancer, so be sure to limit sun exposure during the hours when the sunlight is most intense (10am-4pm), apply sunscreen every day, and wear clothes and accessories that offer protection from the sun.
You can add many simple and easy coping strategies to your daily routine to give your mental health a boost. For example, deep breathing can quickly calm anxiety and help you pause before reacting.
Adding yoga and meditation to your day may also help you better cope with mental health issues and the stresses of your daily life.
Other strategies, such as taking a bath or shower, creating a simple to-do list, or going for a short walk, may also help reduce feelings of stress. And don’t forget to do things for yourself that make you feel good, such as engaging in a fun hobby or calling a close friend.
If you’re struggling with mental illness, it’s important to talk to a mental health professional. Seeing a psychiatrist or therapist doesn’t mean you have to take medication.
At Ultimate Psychiatry, our providers create a personalized treatment plan based on your needs and personal preferences. We may recommend incorporating the strategies above along with other strategies, such as:
Our team also uses transcranial magnetic stimulation (TMS) to help patients struggling with depression. This noninvasive, pain-free therapy uses magnetic fields to simulate nerve cells in the brain to improve brain function.
If you’re struggling with mental health issues, don’t wait to get the help you need. Start by scheduling an appointment online or over the phone with Ultimate Psychiatry today.
