Boost Your Mood: How Complementary Therapies Can Help You Find Balance!
Mood disorders like depression and bipolar disorder are tough to manage. Many people rely on psychotherapy and medication to feel better, but adding complementary therapies can make a big difference in the long run.
These therapies help you engage your mind and body in new ways, giving you more tools to deal with your symptoms.
What are Complimentary Therapies
Anything a person does, outside of traditional therapy or pharmaceuticals, can be considered a complimentay therspy, The Merick Manual breaks down traditional complimentary therapies into five categories.
1 This Whole Medical Systemes
In the United States, healthcare practices that differ from traditional Western medicine are often categorized as complementary therapies when they are used alongside standard medical treatments. These therapies aim to enhance overall well-being, alleviate symptoms, or improve the quality of life for patients. When such practices are used in place of conventional treatments, they are referred to as alternative therapies.
Complementary vs. Alternative Therapies
- Complementary Therapies: These are non-mainstream practices employed in conjunction with standard medical care. For example, a cancer patient might receive chemotherapy (a conventional treatment) while also practicing meditation to manage stress and improve emotional health.
- Alternative Therapies: These involve replacing conventional medical treatments with non-mainstream practices. For instance, choosing to treat cancer solely with a special diet instead of undergoing surgery, radiation, or chemotherapy.
The integration of complementary therapies with conventional medicine is often termed integrative medicine. This approach emphasizes a holistic view of patient care, combining the best of both conventional and complementary practices to address the physical, emotional, and spiritual aspects of health.
Examples of Complementary Therapies
A Acupuncture: Originating from Traditional Chinese Medicine, acupuncture involves inserting thin needles into specific points on the body to balance energy flow and alleviate pain. Some U.S. states have expanded acupuncture coverage through Medicaid and essential health benefit designations, recognizing its potential benefits in managing pain and reducing reliance on opioids.
B Reiki Healing: A Japanese practice where trained practitioners guide energy through a person’s body to promote balance, relaxation, and well-being by removing energetic blockages. Benefits of Reiki include enhanced relaxation, reduced blood pressure, improved confidence, heightened intuition, and better mood. It can also aid those undergoing surgery by reducing pain and anxiety. Although considered safe and beneficial as a complementary therapy, Reiki should not replace conventional medical treatments.
C Ayurveda: An ancient Indian system of medicine that seeks to balance life forces, or doshas, to maintain health. Practices include dietary recommendations, herbal remedies, and specific physical therapies. While some individuals, including high-profile figures, have explored Ayurvedic treatments for various health conditions, critics express concerns about its efficacy and safety, particularly related to risks of toxicity and interactions with conventional treatments.
2 Mind-Body Techniques
Mind-body techniques focus on how mental and emotional health affect the body. Examples include meditation, mindfulness, yoga, and cognitive-behavioral therapy (CBT). These practices help people manage physical symptoms, reduce stress, and relax for better overall health.
Examples include:
A study by Northwesten Medicine in Septembef 2019 demonstrated that people over 40 were at a lower risk of cardiovascular diseade, partly due to reduction of stress.
American Pyschologiv Association in October 30, 2019. published an article stating that Mindfulness helps to change the brain and the body to reduce illness,
- Biologically Based Practices
Biologically based practices use natural substances, like vitamins, minerals, herbs, and specific foods, to improve health.
Examples include dietary supplements and herbal remedies, which use natural compounds to boost well-being. Care is often needed to ensure these are safe, especially if combined with other medications.
- Manipulative and Body-Based Therapies
These therapies involve physically moving or adjusting the body to help with healing. Examples include chiropractic adjustments, massage therapy, and physical therapy. They work to relieve pain, improve circulation, and support mobility and body function.
- Energy Therapies
Energy therapies are based on the idea that the body has energy fields that can be adjusted for healing. Examples are Reiki, therapeutic touch, and acupuncture. These practices aim to balance or unblock energy pathways in the body, which may reduce pain, relieve stress, and promote calm and balance.
Why are Complimentary Therapies Important
Each category offers unique approaches to well-being, often used alongside conventional treatments to create a more comprehensive healing experience. Therapy: Creating art helps people express their emotions visually, giving them a better understanding of their feelings.
We will address all five of the categories, overtime, however to begin, we will focus on mind-body techniques.
A few examples included in the mind/body techniques include:
Yoga: It integrates physical movement with breathing exercises, which lowers levels of cortisol (the stress hormone) and fosters a sense of well-being.
Mindfulness: When people focus on the present moment it reduces constant thinking about problems thus reducing negative thought patterns.
Exercise: Any form of physical activity that gets your body moving promotes the release of mood-boosting chemicals, such as serotonin and endorphins, which improve emotional well-being.
Exercise also lowers levels of cortisol, the body’s primary stress hormone, helping to reduce feelings of anxiety and stress. Additionally, physical activity enhances neuroplasticity—the brain’s ability to change, adapt, and recover—strengthening cognitive function and resilience against mental health challenges.
Additional Benefits
Mind/Body ttherapies offer additional benefits by encouraging individuals to engage in social activities and group hobbies. These activities provide meaningful social outlets that help reduce feelings of isolation and promote a sense of belonging.
Places to find activities include
Many cities offer classes in art, exercise, and other activities that can bring valuable structure to a person’s schedule and provide enjoyable experiences to look forward to
Libraries: Many libraries host workshops, fitness activities, and art events for the public.
Parks and Recreation Departments: City and county park departments often organize group activities, such as yoga in the park or painting workshops.
Meetup.com This platform connects people with group activities and classes based on shared interests, including art and fitness.
Event Platforms (Eventbrite, Facebook Events)
Event platforms provide access to upcoming classes and workshops hosted by local businesses and instructors.
Colleges and Universities
Look for continuing education or community outreach programs. Many institutions offer affordable non-credit courses.
Gyms and Fitness Studios: Check local gyms or specialized fitness studios for exercise classes such as yoga, Pilates, and dance.
Art Studios and Galleries: Some studios and galleries offer workshops in painting, pottery, photography, and more.
Wellness and Retreat Centers: These centers often offer a variety of programs focusing on mental, emotional, and physical well-being.
Many organizations that offer the above activities offer lower cost options or scholarship based access.
Discussion
Many complimentary activities have evidence based outcomes
Benefits of Mindfulness
One study on mindfulness-based activities demonstrated that these interventions not only improve mental and overall health but also contribute to reducing healthcare costs.
These benefits arise from decreased hospital admissions and reduced use of mental health services.
In Canada, innovative programs exist where individuals can receive compensation or subsidies for mindfulness-based care, with costs sometimes offset by provincial healthcare or pilot initiatives.
Benefits of Journaling
In 1986, psychologist James Pennebaker conducted a groundbreaking study examining the effects of expressive writing on health. Participants were asked to write about traumatic or emotionally distressing experiences for 15–20 minutes over four consecutive days. Results showed that those who wrote about their emotions experienced better immune function, fewer doctor visits, and improved psychological well-being compared to those who wrote about neutral topics. This study demonstrated that expressive writing could be a powerful tool for processing emotions and enhancing mental and physical health.
Summary
These are two examples of many complementary therapies ava. They
offer measurable benefits for individuals dealing with mood disorders.
While not all activities yield identical outcomes, research suggests that combining complementary therapies—such as journaling, expressive writing, or mindfulness practices—with conventional treatments enhances overall effectiveness.
The synergistic effect arises because complementary therapies often address different aspects of mental health.. When integrated with traditional approaches like psychotherapy or pharmacological treatments, these practices can provide a more holistic approach to managing mood disorders, leading to greater long-term benefit.
Costs
Many complementary therapies have little or no cost associated with them.
Funding for cost based activities could from a combination of government grants, private health insurance, private donors, and nonprofit organizations committed to promoting mental well-being
Citations:
Cost Effectiness of the Minfullness Bassed Stress Reduction Methodology in Springer Science
Depression: Alternative Therapiesin from Cleveland Clinic website
Evidence for the Benefit of Excercise, multiple articles in British Journal of Sports
Opening up by writing down by James Pennebaker
Porter, Robert S., editor. The Merck Manual of Diagnosis and Therapy. 20th ed., Merck Sharp & Dohme Corp., 2018.
