Complementary therapies are treatments that can
be used in addition to or in support of conventional medicine (American
Psychological Association), and are often implemented by complementary health
practitioners or used as self-help (beyondblue). It is very likely that you
have used one or more complementary therapy techniques yourself before!
An important factor to keep in mind when
exploring these options is scientific evidence. This is the best
indicator of the effectiveness of the treatment. When talking about
complementary therapies, the strength of scientific evidence refers to the number and quality of
scientific studies that have found a particular therapy to be effective. Be
mindful of the alternative therapies that have received some attention in the
media, but have little or no scientific support in the treatment of depression
and anxiety, such as dietary supplements of ginkgo biloba, Inositol, or
tyrosine, alcohol and cannabis use, and homeopathy.
It is also important to research risk factors
that are associated with an alternative therapy that you are considering before
trying it out. Books, pamphlets and websites from trustworthy sources such as
beyondblue and other reputable mental health organisations are great places to
check how strong the evidence is for a therapy that you are considering, and
what the associated risk factors may be.
You’ll find a short list below that includes
explanations of some of the most widely used complementary therapies for
anxiety and depression that are supported by scientific evidence.
Yoga
Yoga is a group of practices originating in India
that include breathing techniques, postures, strengthening exercises and
meditation. The most popular type of yoga in Australia is Hatha yoga, which
aims to improve the wellbeing of the body and the mind by incorporating
postures, breathing techniques and meditation.
Studies have found that yoga is helpful in
treating anxiety and depression as it reduces stress and promotes relaxation.
Yoga can also increase feelings of mastery and general health and wellbeing by
improving bodily strength and awareness.
Yoga classes are often run at gyms and by local
communities, and can be practiced for free at home using instructional videos
available on the internet.
Acupuncture
Acupuncture is a traditional Chinese medicine
technique that involves inserting thin needles into specific points in the
body. This technique can also be carried out using a laser beam instead of
needles. This can be administrated by a medical doctor or a Chinese medicine
practitioner.
Traditional Chinese medicine suggests that this
practice improves physical and mental health by redirecting the flows of energy
within the body. Studies have found that acupuncture may work to promote the
release of neurotransmitters such as serotonin and norepinephrine by manually
stimulating the nerves.
Acupuncture is not covered by Medicare, but may be
covered by private health insurance. You can check a practitioner’s
registration with the Chinese Medicine Board online.
Bibliotherapy
Bibliotherapy involves self-directed learning
using books, pamphlets and other written material with the goal of
strengthening understanding of mental health problems and psychological
treatment options. Bibliotherapy can be undertaken by itself, or can be used as
part of treatment from a professional therapist.
Bibliotherapy has been found to be effective in
treating depression and some anxiety disorders, as users of this therapy can
develop an understanding of cognitive behavioural therapy (CBT) and play an
active role in using CBT. CBT has been found by many studies to be an effective
form of treatment for anxiety and depression.
Meditation
Meditation refers to a group of practices that
involve focusing attention in order to achieve a state of relaxation and/or
higher awareness. One of the most commonly used types of meditation in mental
health is ‘mindfulness meditation’, and involves focusing attention on current
internal and external sensations and experiences.
Meditation
is thought to work to reduce anxiety by reducing stress and promoting
relaxation by focussing attention on the physical symptoms of anxiety and
allowing these to be controlled. Meditation, particularly mindfulness-based meditation may also be
helpful in treating both anxiety and depression by helping individuals distance
themselves from unhelpful or negative thoughts.
Meditation and mindfulness
exercises can easily be accessed and practiced in groups run by local mental
health support organizations, or can be found online or in self-help books and
practiced at home.
Relaxation
Relaxation training refers to a group of practices
and techniques for reducing tension and stress. There are many types of
relaxation techniques available. Some types of relaxation training that have
been found to be effective in treating anxiety and depression include
progressive muscle relaxation, which involves progressively tensing then
relaxing muscles throughout the body; or mentally picturing relaxing
situations.
Relaxation
training is thought to help alleviate symptoms of anxiety and depression by
helping to manage the physiological symptoms of fear and stress. Relaxation can
also help to redirect or overcome negative or stressful thoughts, and provide a
sense of control over the symptoms of anxiety and depression.
Relaxation training can
either be learned from a psychologist or other professional, or can be
self-taught from books, CDs and the internet.
Exercise
Exercise includes a large range of physical
activities that aim to improve fitness and health. Exercise can be undertaken
with others or individually, and can include activities that improve heart and
cardiovascular health; muscular strength or flexibility.
Exercise
has been found to reduce or improve symptoms of anxiety and depression. As well
as improving self-efficacy and overall wellbeing, exercise can improve sleep
patterns; alter brain chemistry by releasing endorphins and neurotransmitters
such as dopamine and serotonin; and increase social support when exercise is
done in groups. Improved cardiovascular health may also be helpful for
controlling panic attack symptoms such as shortness of breath.
There are many different
options for including exercise into your routine: exercise videos are available
online, many local gyms and community centres run a large range of exercise
class options, or it can be as simple as going outside and going for a walk.
Remember, everyone’s
journey to recovery and management of anxiety and depression is different, and
exploring the available options is great way to find the approach that works
for you and suits your lifestyle.
Talk to a mental health
expert about incorporating alternative therapies into your treatment
Written
by Ashlyn, ADAVIC Volunteer
Further
information and resources
http://resources.beyondblue.org.au/prism/file?token=BL/0762
http://resources.beyondblue.org.au/prism/file?token=BL/0556
http://www.bluepages.anu.edu.au/index.php?id=what-works-for-depression-and-what-doesnt