Supplements

If you are experiencing insomnia as a symptom, you might want to try gentler alternatives before you ask for a prescription for drugs like Xanax or Lunesta, as they come with the risk of addiction and side effects. Tryptophan and melatonin are the most common over-the-counter sleep aids, and you can find teas with herbs such as lemon balm, passion flower, valerian root, or chamomile, which people have been using for generations to help induce sleep.

If your medication hasn't been helping with difficulty concentrating, some people have found that the Thrive Patch sharpens focus. Others go a more traditional route and take supplements such as ginkgo biloba, lion's mane, or saffron.

Nutrition

If you've been experiencing symptoms of depression or anxiety, your doctor should order blood panels to see if there is any underlying physical issue. With tests like a Complex Metabolic Panel and a Lipid Panel, they may be able to determine if you're deficient in nutrients or have some bad diet habits that need to be addressed. These are perhaps the most straightforward causes of unstable mood, as they can be fixed with vitamin tablets and meal planning.

Exercise

Exercise is hard, even when you don't have depression. Unfortunately, sometimes the less you feel up to the task, the more you need it. Exercise increases blood flow and releases endorphins, which are natural mood boosters. A good workout can also distract you temporarily from worrying thoughts and feelings.

20 minutes of vigorous cardio is ideal, but do what you can manage. While you should eventually aim to increase the duration or resistance in your workout don't let starting small stop you from starting at all.

Get Some Air

This is a little harder for urban residents, as not all neighborhoods are safe or have parks, but just going outside may be a small mood booster. Not only do humans get Vitamin D from exposure to sunlight, which is an important nutrient to your body and mind's functioning, but being exposed to nature can also have a positive impact on your well-being. Studies have shown that just taking time to look at pictures of forests and fields can create a noticeable feeling of peace in viewers. If you live in an apartment with no windows, or whose windows face an unattractive brick wall, putting up posters of nature scenes may brighten up your space—and your outlook.

Therapy

A lot of people go to therapy, vent about their problems, and leave. While this may be helpful to alleviate the stress of keeping secrets bottled up, you might not be doing enough for yourself long-term. If you find yourself in the same situations over and over again, you might want to look into different types of therapy to see if what they offer can help you improve your life.

Cognitive Behavioral Therapy has you take a look at your feelings and patterns, discern why you experience them, and ask yourself what you are capable of doing differently. If you have a problem with emotional regulation, Dialectal Behavioral Therapy teaches you skills to calm and center yourself and make good decisions in stressful situations. If you don't lash out but still have trouble with the intensity of your feelings, Acceptance and Commitment Therapy can help you process them in healthy ways rather than repress them.

No one thing will "fix you", as mental illness is often the result of an assortment of factors. However, that doesn't mean lasting relief isn't possible. Be gentle with yourself, be open to new experiences and outlooks, and you will find the solutions that work for you.

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