Dealing with Anxiety and Depression
Understanding Anxiety and Depression: Why Your Treatment Plan Needs More Than Just a Pill
Over my twenty plus years as an acupuncturist, I have had many conversations with patients about anxiety and depression and how acupuncture would be able to help them. The conversations invariably start with me trying to get a sense of what they are doing to treat their anxiety or depression and most of the time the answer is dismal; they are taking medication but not doing much else. A few are in counseling but certainly not the majority. Most of the time there has been little done to determine what the root of their anxiety or depression is. That is the problem and since I’m not a counselor, it is nothing that I can address directly. My first step is to refer them to counseling because the medical research shows resoundingly that talk therapy is the most effective way to treat anxiety or depression. There are certainly times when there is a physical problem, say a genetic imbalance in the brain chemistry, but that is rare. The vast majority of people would benefit most from some talk time with an experienced therapist.
Why is talk therapy the most effective way to treat anxiety and depression?
Talk therapy is the most effective because rather than just masking the symptoms, therapy helps you get to the root of the patterns that keep you stuck. In my research, I have noticed that two forms of talk therapy keep coming up over and over again. The first one is Cognitive Behavioral Therapy (CBT). This is a practical, short-term approach that helps you identify negative thought patterns and gives you the skills to change your reactions to triggers. For those whose depression is rooted in relationship struggles or social isolation, Interpersonal Psychotherapy (IPT) is a powerhouse. It focuses on improving how you relate to others, which in turn boosts your mood and creates a stronger support system.
No matter what type of therapy feels right for you, talk therapy gives you the internal skills to manage your own mind. It is a long-term solution that empowers you to handle the road ahead long after your treatment ends.
The role of pharmaceuticals: part of your shield of support
Pharmaceuticals, such as SSRIs and SNRIs, play a valuable role as "adjunct" or supportive therapies. These medications help adjust how your brain uses chemicals to improve your mood and lower stress. However, for most people, they are not intended to be the entire solution. Like acupuncture, meditation and exercise, they help form a shield that softens the anxiety and lifts the depression. This gives you the strength to get through difficult situations and focus on the tools that were developed in talk therapy. This shield allows you to function day to day and to find satisfaction in life even when you are not feeling your best. I have no problem with people taking pharmaceuticals but I also don’t believe they should be the primary tool or the only tool when treating anxiety and depression.
Acupuncture: a natural way to affect the brain’s chemistry
Clinically, acupuncture has been shown to achieve many of the same effects as medication by regulating neurotransmitters like Serotonin (the mood stabilizer), Dopamine (the reward chemical), and Norepinephrine. It also boosts GABA, the body's natural "calming" chemical, which is essential for overcoming insomnia and restlessness. Since the effect of acupuncture is similar to pharmaceuticals when it comes to changes in the brain chemistry, it can serve as a way to supplement or replace pharmaceutical intervention, especially for people that have trouble taking standard pharmaceutical medications. The added benefit of acupuncture is that there are no long-term side effects.
In my experience, acupuncture and pharmaceuticals are the strongest ways to directly support improving and regulating mood. However, they are by no means the only way to build your support shield.
Lifestyle tools: building a stronger shield
Healing also happens in the small choices you make every day. Here is a short list of things you can do to build a stronger shield against anxiety and depression.
Exercise: There is a ton of research that shows that regular exercise is not only good for our bodies, it is also good for our minds and our mental state. In this way, it is like acupuncture, a natural way to regulate the brain’s chemistry. On a side note, research is also showing how spending too much time staring at screens and not moving is bad for our mental state (shocking!).
Meditation and Hypnosis: Both are ways of focusing our minds and can help us move away from past dysfunction in our way of thinking and move us towards more positive choices and outcomes. However, there is a big caveat here; I feel that these forms of self-control should only be explored after talk–therapy. You need to have an idea of where you want to guide your mind before you start to guide it in any direction.
A few good friends: The power of social interactions can’t be overstated. Positive social interactions can strengthen us as much as negative interactions can harm us, so find a few supportive friends that you can talk with about your anxiety or depression. You don’t need a vast web of support, 1 or 2 good friends is sufficient.
A note on diet: Having a healthy diet has obvious benefits. Moreover, living in the Northwest, I feel I have to sound the warning about coffee and other caffeinated drinks. There is growing evidence that caffeine may trigger many of the symptoms associated with anxiety and panic attacks, so stay away from the caffeine!
The Path Forward
Healing from anxiety and depression is rarely about finding a "magic pill." It is about a combined approach that supports your mind and body from every angle. By pairing the skills you learn in therapy with the biological support of acupuncture and a healthy lifestyle, you can take the lead in your own recovery.
Please remember that true healing takes time and patience. You don't have to "snap out of it"; you just have to focus on feeling a little better day-by-day. If you found this helpful, please share this article with any friends or family members who might be struggling. Sometimes, knowing that there is a balanced path to wellness is the first step toward feeling better.
