If you are struggling with your psychological health, improving sleep and nutrition is a great place to start. Below are some of my favorite, high-impact resources for supporting your overall health – body, mind and spirit. I’ve also included some resources on changing stubborn behaviors, how to effectively process emotions and low-cost therapy. I hope you find this page useful in your arsenal of healing modalities.
When you’re ready to get serious about optimizing your potential, nutrition plays a key role. Dietary needs are bio-individual (every body is unique) meaning that each person may eat somewhat differently to maintain health. Most experts agree that regardless of your personal preferences and biological makeup, real, whole foods are required to support your long-term, high-performance functioning and avoid illness (including mental illness).
This book teaches how to use food as a prescription for health. Jump to the chapter on mood if you’re looking for relief from psychological symptoms.
https://hayliepomroy.com/collections/books/products/fast-metabolism-food-rx
This non-profit organization has many resources and uses the principles of traditional foods to support modern-day well-being. You’ll receive a prompt on their website to sign up for “7 Easy Lessons about the Wise Traditions Diet,” which I recommend.
This site explores low-carb nutrition to repair severe psychological symptoms and whole-body health.
Kelly Brogan, MD is the first psychiatrist I became aware of who integrated nutrition into her mental health practice and who refuses to prescribe medication! Dr. Brogan requires her prospective clients to complete a 30-day whole foods eating plan before she schedules an appointment. Appointments with her are designed to taper off and eliminate medication through holistic living practices.
The GAPS Diet (Gut, Autoimmune and Psychology (or Physiology)) is a whole foods-based diet designed to treat people suffering from multi disorders and utilizes the theory that all disease begins in the gut. Heal the gut and in turn, heal the mood disorder, autoimmune condition, etc. There are also many case studies of GAPS treating autism and sensory disorders in children and adults.
This extreme food-elimination diet is an option for people suffering from autoimmune disorders and gives the body a chance to heal before introducing other foods and resuming everyday eating. Rather than giving a particular resource, I encourage you to use your search engine to explore “carnivore diet” This is a burgeoning area of research and exploration, so there are always new studies and sources.
Yoga Nidra is a sleep-based meditation that can, among other things, re-teach the brain how to sleep. Learn more about the many benefits of Yoga Nidra on my Yoga Nidra page https://drbando.com/yoga-nidra-1. Stay tuned for free Yoga Nidra experiences on my YouTube channel.
Do you feel rested and refreshed when you get out of bed every morning? If not, do you…
...have a regular bedtime routine?
...observe a consistent time you get into and out of bed (even on the weekends)?
...only use your bed for sleep (or wanted sex)?
...avoid sleep efforts and get out of the way to allow your body to sleep?
Any and all of these can be helpful and I’m happy to schedule an appointment if you’d like to learn more.
Check out these self-help books by a top insomnia researcher.
This book clearly outlines what emotions are and how to process them. I like using this book because while processing emotions is rather straightforward in theory, many questions/obstacles can come up in practice. This book helps answer them.
I list this book specifically because it appeals to the Western mind. However, please note that there are probably thousands of books on breathwork (called “pranayama” in the yogic tradition) that are beautifully written and immeasurably useful. There is no “correct” path. Any effort you make toward breathing more fully and with awareness will certainly benefit you.
Another consideration is to look into your local yoga studios as more are offering “breathwork” classes that specifically focus on exercising the breath if you’d like to focus there and aren’t interested in practicing yoga. If you’re interested in individualized guidance in a breathwork practice specific to your needs, contact me to schedule an appointment.
Gottman and Emotionally Focused Couple Therapy (EFT) are the two most well-researched couples’ treatment modalities. Referrals for qualified practitioners as well as various resources are linked on their websites.
This book is a classic and user-friendly primer in using behaviorism to change yours and others’ behaviors. A must-read for understanding how behaviors are formed, maintained and changed.
Licensed mental health care providers join Open Path to provide “in-office and online mental health care – at a steeply reduced rate.” https://openpathcollective.org/
Check with graduate school programs and find out where their students receive clinical training nearby. Often, these centers offer appointments for significantly reduced rates. Interns who provide the services are well-trained and supervised.
Find books, on-demand courses and other resources for managing and healing mood with Yoga. https://www.amyweintraub.com/ And of course, you are welcome to contact me for an appointment for a personalized, guided yoga practice.
My friend and colleague, Jennifer Shannon, LMFT, is a favorite clinician and author who explains how to tackle anxiety in easy-to-use terms. Check out her books and many resources on her website to begin to understand the mechanisms of anxiety and how to start overcoming it. Her explanation of conceptualizing anxiety and approaching, not avoiding, is paramount to successful treatment. https://jennifershannon.com/
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