The Power of a Multi-Prong Approach to Mental Health
If there were a single magic trick to fix anxiety, depression, or mood swings, Amazon would be out of stock until 2040. Since that’s not the case, the best way to manage mental health is with a multi-prong approach—like tending a garden. You don’t just water the flowers; you need good soil, sunlight, and a break from weeds. Your mind and body deserve the same layered care.
💊 Medication + 🛋️ Therapy = Stronger Together
Research consistently shows that for many mental health conditions, the combination of medication and psychotherapy is more effective than either alone (Cuijpers et al., 2014; DeRubeis et al., 2008). Think of them as dance partners—each is strong on its own, but together they move you forward more smoothly.
Benefits of Medication:
Stabilizes brain chemistry → SSRIs, SNRIs, or other medications can reduce symptoms of depression, anxiety, and mood disorders.
Eases severe symptoms → Allows clients to fully engage in therapy without being overwhelmed by distress.
Regulates sleep and energy → Indirectly supports daily functioning and emotional regulation.
Benefits of Therapy:
Builds coping skills → Tools for navigating stress, trauma, and triggers.
Explores root causes → Goes beyond symptom relief to address underlying issues.
Encourages behavioral change → Supports long-term resilience and improved relationships.
Provides safe connection → Therapeutic alliance itself is a predictor of positive outcomes.
Together, meds + therapy address both the biology and the psychology of mental health—offering relief while building lasting strategies.
🥗 Food: Fuel or Friction?
Certain foods can worsen mental health symptoms:
Sugar & refined carbs → cause blood sugar spikes and crashes that mimic anxiety.
Gluten → may trigger mood issues in sensitive individuals.
Trans fats & processed junk → linked to inflammation, which affects brain health.
Artificial sweeteners → can disrupt neurotransmitters that regulate mood.
Excess caffeine & alcohol → overstimulate or destabilize mood.
On the flip side, whole, minimally processed foods are brain fuel:
Leafy greens → rich in folate and magnesium for mood stability.
Omega-3s (salmon, walnuts) → support brain function and reduce depression risk.
Colorful vegetables → antioxidants for brain health and energy.
📱 Mind Diet: What You Watch Matters
Mental health isn’t just about food—it’s also about what you feed your mind. Constant exposure to:
Doomscrolling
Divisive news coverage
Violent or horror films
…can spike anxiety and worsen depression, especially if you’re already vulnerable. Instead, try:
Uplifting shows, movies, or books
Feel-good content (hello, baby goats on YouTube 🐐)
Stories that inspire connection and hope
🧪 Check Your Chemistry
Sometimes, it’s not mindset—it’s biology. Get your bloodwork checked to rule out:
Hormone imbalances (cortisol, estrogen, testosterone)
Thyroid dysfunction (can mimic depression/anxiety)
Treatment for these imbalances can make a huge difference in mental health. Talk with your doctor about how your physical health and mental health are connected.
🏃 Move Your Body, Find the Sun
Movement doesn’t need to mean marathons. It can be:
Dancing in the kitchen
Walking the dog
Water aerobics
Tai chi in the park
Playing tag with your kids
Pair that with sunlight for Vitamin D—crucial for mood regulation.
🤝 People, Please!
Isolation is a sneaky mood killer. Build connection by:
Saying “yes” to invitations (sometimes, not always 😉)
Joining a book club, bird-watching group, concert crew, or board game night
Trying activities that check multiple boxes: tai chi outside = movement + sun + connection
🙏 Mindset Magic
Gratitude really does work—but be specific:
Not: “I’m grateful for my husband.”
Instead: “I’m grateful my husband brings me coffee in the morning.”
Pair gratitude with:
Diaphragmatic breathing
Time in nature → use your senses (hear the birds, smell the trees, feel the ground under your bare feet).
💡 Ready to explore a multi-prong approach tailored to your life? Let’s connect. I’d love to walk alongside you on your healing journey. Reach out here.
References 📚
Cuijpers, P., et al. (2014). Adding psychotherapy to pharmacotherapy in the treatment of depressive disorders in adults: a meta-analysis. Journal of Clinical Psychiatry.
DeRubeis, R. J., et al. (2008). Cognitive therapy vs medications in the treatment of moderate to severe depression. Archives of General Psychiatry.
Gómez-Pinilla, F. (2008). Brain foods: the effects of nutrients on brain function. Nature Reviews Neuroscience.
Hage, M. P., & Azar, S. T. (2012). The link between thyroid function and depression. Journal of Thyroid Research.
Holick, M. F. (2007). Vitamin D deficiency. New England Journal of Medicine.
Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. PLoS Medicine.
Keller, M. B., et al. (2000). A comparison of nefazodone, the cognitive behavioral-analysis system of psychotherapy, and their combination for the treatment of chronic depression. New England Journal of Medicine.
Thase, M. E., & Friedman, E. S. (1999). Is psychotherapy useful for chronic major depression? Journal of Clinical Psychiatry.
American Psychiatric Association. (2010). Practice guideline for the treatment of patients with major depressive disorder (3rd edition). APA.
National Institute of Mental Health (NIMH). Psychotherapies and Mental Health Medications.
