Six Ideas for Alternative Treatment
Those of us who strive to live a healthy lifestyle of wellness are always looking for ways to maintain our wellness. We often have therapists, treatment teams, Peer Support, 12 Step Meetings, and support groups, but sometimes, they are just not enough. So, we sometimes turn to less conventional help, or “alternative treatments.” Most alternative treatments are not scientifically proven, but that does not mean they are not effective. Peer Support was considered an alternative treatment until fairly recently. If the treatment helps your symptoms and is safe, it doesn’t matter if it actually works. The placebo effect, where the person believes they have been helped by something that shouldn’t be able to do anything, is very powerful in its own right.
Unfortunately, these “alternative treatments” are not usually covered by insurance. They are also mostly unregulated, so it is important to proceed with caution. Ask for referrals and do some research before trying any alternative treatment. This post is not to be considered medical advice. Always let your doctor know of any alternative treatments you are using. Since there are way too many alternative treatments to mention in one blog post, I am going to briefly talk about six that I use in my own recovery.
Massage
I first found out about massage after a serious car accident in 1998 which left me with a lot of scar tissue and arthritis. I found that a deep tissue massage twice a month increased my range of motion and lessened the pain. I quickly found out that it increased my sense of well-being as well. I felt less depressed after the sessions. There are many types of massage. Deep tissue massage is meant to break up scar tissue and although I feel better afterward, the treatment itself can be quite painful. If you are just looking to relax, try Swedish massage.
Bach’s Rescue Remedy
This is an all-natural concentrated liquid flower essence. I found out about it when my veterinarian recommended it for a dog with separation anxiety. Then my therapist told me it was great for people, too. Just 4 drops under my tongue relieve minor anxiety almost immediately, although I have not found it effective for a full-blown panic attack. Be aware that it is 27% alcohol, so only use as directed. You can find it at health food stores.
Hydrotherapy
I love the water and find it calming. I swim at least 2 days a week. I often go to the beach when I am feeling depressed or anxious. I just find a place to sit and watch the waves crashing against the shore. Sometimes I take a ride on the Cape May-Lewis Ferry. I don’t get off the boat, I just ride back and forth. The motion is relaxing and sometimes I see a dolphin or a sea turtle. It is also a lot less expensive than a cruise.
Pet Therapy
Pet owners have been found to be less lonely, less anxious, and have lower blood pressure than non-pet owners. I have 3 cats and a giant dog who are full members of my family. I love them more than some of my human relatives. When I was at the worst of my depression and suicidal ideation, they literally kept me alive. Who would take care of them if I was gone? I had to get out of bed, feed everyone, and walk the dog. I felt needed and loved. Although they are very expensive and make a lot of messes, they joy they bring is worth the cost (there is a cat purring on my lap as I type this). If you think pet therapy might help but are unable to have your own pets, consider volunteering at a shelter, walking a neighbor’s dog (with permission), or visiting a place where pet therapy is offered, like a drop-in center, senior center, or library.
Aromatherapy
Aromatherapy is simply using scents to help your mood. I keep a variety of essential oils on hand, I get them at health food stores, and blend them into lotions, body wash, and laundry detergent. Sometimes I just put a few drops on a tissue and breathe in the scent. My favorites are lavender and jasmine which I find both uplifting and calming at the same time. And they just smell nice. Never put essential oils directly on your skin without diluting them in a lotion or “carrier” oil like grapeseed oil. Most essential oils are for external use only (don’t drink it).
Light Therapy
I use my “happy lamp” for at least an hour a day. At first I didn’t think it worked, but then I want on vacation without it and felt awful. Now I take it with me when I travel. A happy lamp is a full spectrum light that mimics sunlight. They are widely available at various price points. You can even get full spectrum light bulbs for a regular lamp. Make sure the words “full spectrum” are on the label. The brighter the better. Don’t us it too close to bedtime as it may keep you awake.
There are many other alternative treatments you can try. Just do some research and make sure they are safe. Remember that alternative therapies should be used in addition to your medical treatment. They are not meant to replace medical care, but to enhance it. Enjoy experimenting with some of them.
Staff Blogger: Nicole Perefege
Nicole is a recovering attorney who has worked in peer services since 2008, before Peer Support became a “thing” in Delaware. She has been involved in adult education since 1996, developing curricula and presenting classes and trainings at Immaculata University, University of Delaware Graduate Studies, Lawyers Concerned for Lawyers (LCL) Continuing Education, and the Delaware Substance Abuse and Mental Health (DSAMH) Training Office. She has been a Peer Educator with Mental Health Association in Delaware since 2016. Nicole was active in the Chester County, PA Bar Association (CCBA) for 17 years, serving on the Board of Directors for 3 years. She wrote curricula and taught classes for The People’s Law School (sponsored by the CCBA), and co-wrote and edited manuals on Elder Law and the Americans with Disabilities Act, Real Estate Law, and Estate Planning. She also led the Sole Practitioner Section of the CCBA for 7 years. Nicole has been a peer volunteer for LCL (Lawyers Concerned for Lawyers) since 2006, helping attorneys and law students who struggle with depression. Nicole has been an Advanced Level WRAP (Wellness Recovery Action Plan) Facilitator since 2014 and a Certified Mandt instructor from 2010 to 2021. She was the HIPAA Compliance Officer for DSAMH from 2008-2016. Nicole has a strong need to help others overcome the difficulties, stigma, and discrimination that she experienced or witnessed in her own recovery and tries to be an example of recovery to others. She loves travel, and is a devoted fur-baby mom to a dog and three cats.