Self-Care That Actually Works

Think of acupressure as a sister to acupuncture. Based in Traditional Chinese Medicine, acupressure is a technique used to release blocked energy throughout the body. Laying on an acupressure mat you can give you similar mood-boosting results as an acupressure massage.

Aromatherapy is the use of organic compounds to improve your mood and while it alone won’t cure your blues, researchers believe that the chemicals in essential oils might trigger smell receptors in your nose that send messages to the part of your brain that controls your mood.

Doing a quick body scan allows you to move your attention from your mind to your body and pay close attention to physical sensations throughout your body. The goal isn’t to relax your body, but to notice and become more aware of it.

It’s hard to believe that a little light box can actually make you happier. It’s best known for treating seasonal affective disorder (SAD). Researchers believe that exposure to the light corrects disturbed circadian rhythms and improves regulation of chemical and neurotransmitter pathways.

The legal and less potent cousin to THC, CBD is a chemical found in cannabis sativa plants, a species that includes hemp and marijuana. While the CBD products on the market promise a laundry list of benefits, researchers believe that doses of 300 mg to 600 mg can reduce anxiety.

Diaphragmatic breathing can help you find calm during a moment of panic. It can be used alone or while meditating.

Here’s how it works: 
- Breathe out until you can't anymore.
- Inhale slowly and gradually, taking in as much air as possible.
- Hold your breath for about 10 seconds or slow count from 1 to 4.
- Breathe out slowly through your mouth.
- Repeat.

No one will ever say it better than Elle Woods in Legally Blonde, “Exercise gives you endorphins, endorphins makes you happy. Happy people don't kill their husbands!” Getting your heart rate up, whether it is a brisk walk or a ride on Peloton, makes you feel powerful and impacts complex biological and neural pathways.

Meditating is so simple it can be hard for some people to actually accept that it is work. A practice of mindful meditation, just 10 minutes each day, is truly one of the best things you can do for your mental health. The goal of meditation is to pay attention to the present moment. You can use an app, do a walking meditation, or just simply close your eyes and start.

These supplements are sometimes called nutraceuticals—products made from food sources that have health benefits beyond basic nutrition. Although they do not have or need FDA approval, many have been studied (including randomized controlled trials, the gold standard of research) and found to have mood-boosting benefits.

Those include: Folic acid, Omega-3 fatty acids, S-adenosyl-methionine (SAMe), and St. John’s Wort (SJW). 

Before adding any supplement to your diet, especially if you take prescription medications, or are pregnant and nursing, you’ll want to check-in with your doc to ensure there are no interactions or side effects.

Progressive muscle relaxation is an evidence-based stress relief technique that works by alternately tensing and relaxing the muscles in legs, abdomen, chest, arms and face. The mental component requires that the individual focuses on the distinction between the feelings of tension and relaxation.

Yoga isn’t for everyone, but its benefits are. When your body is moving in controlled, focused movements in tune with your meditative breathing, you are activating a mind-body connection that can play a powerful role in improving your mood.