by Elly Haddad

You’ve started a journey to improve your mental health. An intake session has occurred, your first few sessions are under your belt, and now perhaps you’re wondering if there’s something else you could be doing to provide additional support for this endeavor. The answer is a resounding “yes,” but odds are, you are already doing some of these.

Complementary alternative methods (CAM) are supportive methods/practices that are used in conjunction with standard medical treatments. Alone, these may not be a “cure” for a given condition, but when used alongside talk therapy, they may improve overall wellbeing and quality of life during treatment and beyond. 

There are three categories of complementary alternative methods: nutritional (e.g., supplements, specific foods, herbs, etc.), psychological (e.g., biofeedback, mindfulness, meditation), and physical (e.g., yoga asana, massage, acupuncture, etc.). Many are based in ancient cultural traditions while others are more hi-tech. Most practitioners agree that the best fit or combination of CAMs vary from person to person.

Some CAMs require the assistance of a professional while others are simple, DIY endeavors. Methods such as acupuncture, massage, and major dietary changes require the assistance or oversight of a professional trained and licensed in these specialties or certified to teach them. But many people don’t realize that other methods are as close and convenient as a meditation app on your smartphone or as simple as lacing up some comfy shoes for a walk or run, or even dancing around your house to your favorite music to get your body moving. 

The benefits are varied and depend on the modality and the conditions they are addressing. For example, the calming effects of meditation and breathwork include scientifically proven improvements to issues with circadian ultradian rhythm. Aerobic exercise and skin brushing is believed to help in the treatment of PTSD. Anxiety and ADHD symptoms have been found to respond positively through the supplementation of breathwork.

Other examples of CAMs include:

• Tai chi

• Yoga

• Acupuncture

• Massage therapy

• Chiropractic treatment

• Creative arts therapy

• Dance

• Guided meditation

• Aroma therapy

• Biofeedback

• Acupressure 

Not all CAMs are accessible for everyone. Some can be pricey, and only a few may be covered by insurance under certain circumstances, but others are free. Some require an able body while others do not. Some can be adapted for a variety of physical limitations. Some insurance plans do cover or reimburse for memberships at local gyms or YMCAs where aerobics, yoga, and even guided meditation classes can be found. 

If you are curious about what types of complementary alternative therapies might be a good fit with your mental health journey, check with your psychotherapist for suggestions or schedule a session with a psychotherapist experienced with integrative mental health approaches to explore what may be the best fit for you. Consult your medical doctor before beginning a new physical activity routine, especially if you have been sedentary.