DIY Mental Health Treatments
DIY Mental Health Treatments That May Help
There are a number of things to support your mental health journey that you can do on your own, at little to no cost.
Any number of these may improve your mental health. We have outlined a few options below.
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If you would like our staff to guide you through any of these, we can do that too. Book an Appointment and we will discuss these options and determine which ones may be right for you and how we can support those.
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Building Connections
Scientists have found that loneliness increases the likelihood of chronic pain, depression and early death. Despite the importance of connections, many mental health services don't ask about, or advise people on the relevance and importance of building and maintaining friendships.
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The largest ever study of longevity (how to live a long life) found that having positive, stable and deep connections was the biggest predictor of living a longer life.
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As an adult, it can be really difficult to make friends and many adults are embarrassed about the number of friends they have. We can help and support you to make and maintain friendships. ​Our mental health workers can help anyone (even those who consider themselves to be lacking confidence, socially) to extend their circle of friends.
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Nature Therapy
One of the simplest DIY mental health treatments is getting out into nature. Nature can release chemicals called phytoncides which can help reduce stress and build our immunity. Nature therapy can be very simple; it can include walking in a forest, walking beside a stream, or barefoot in the sand at the beach, even just 10 minutes a day on a regular basis can be beneficial.
Cold Water Therapy
Cold water therapy may help alleviate symptoms of depression and anxiety in some people.
We recommend cold water therapy, eg; taking a cold shower, rather than ice water therapy.
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For most people, turning the shower to cold for 2-3 minutes at the end of their daily shower will be enough. If this does help you, and you are taking anti-anxiety/anti-depressant medication and you feel you'd like tto stop, we recommend talking to your doctor before stopping any medication.
If you want to try ice water therapy, you should talk to your doctor first. You may need an ECG (a heart scan) before starting. If you are going to try swimming in icy water, eg; a frozen lake, make sure you are with someone who can help you, if you get into trouble.​
Dream Completion Technique
Some people may experience invasive nightmares which wake them and permit them from getting regular, quality sleep. The Dream Completion Technique can help people overcome this and support them to develop better sleeping habits.
Micro-Nutrients
Dr Julia Rucklidge has found that modern food is grown in such a way that no longer provides our diets with the essential nutrients we need to thrive. In her work she has found taking micro-nutrients can reduce symptoms of ADHD, depression and anxiety, and it is another of the simplest DIY mental health treatments you can try.
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One product that can give people the required micro-nutrients is Daily Essential Nutrients. To get the required amount you need to take 4x tablets, three times a day. At time of writing, the full cost per week was about $50.
Frontiers of Hope has no affiliation or receives any commission for recommending this product, however we may be able to advocate for people on low incomes to be supplied this under the MSD disability allowance. Please contact us
if you'd like to discuss this product and options for funding support, at any time.
It is important that you talk to the supplier of the micro-nutrients and/or your doctor before you start taking micro-nutrients as it can react with some medications.​
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Evidence Supporting DIY Treatments
Building Connections:
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: a meta-analytic review. PLoS medicine, 7(7), e1000316.
Book - Born For Love by Dr Bruce Perry.
Book - Social: Why Our Brains Are Wired to Connect by Professor Matthew Lieberman.
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Nature Therapy:
Book - The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative by Florence Williams.
Book - Blue Mind: The Surprising Science That Shows How Being Near, In, On, or Under Water Can Make You Happier, Healthier, More Connected, and Better at What You Do.
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Micro-Nutrients:
Book - The Better Brain: How Nutrition Will Help You Overcome Anxiety, Depression, ADHD and Stress by Julia Rucklidge and Bonnie Kaplan.
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