Category: Holistic Care

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The Role of Culture in Integrative Care

Your health is more than one limb or organ system functioning correctly. It encompasses your physical, emotional, mental, and spiritual well-being—a combined sum of all your parts and systems that work synchronously. But when one aspect gets out of sync, the effects can reverberate through them all. 

Your unique cultural background can affect each aspect of your health (mental, physical, spiritual, and more), which is why addressing it in your healthcare is so important. Integrative care incorporates evidence-based, alternative, and holistic treatments to integrate your unique life and culture into an effective care plan.

You can learn more about integrative care and cultural humility by listening to our recent podcast episode featuring Dr. Jasleen Chhatwal.

What Is Integrative Care?

Healthcare typically provides reactive treatment for specific issues, like manifestations of stress or localized pain. Doctors provide care once symptoms make your life difficult.

Integrative healthcare is more proactive, preventative, and collaborative1. It blends evidence-based, holistic, naturopathic, and alternative medicine to meet your unique needs. Your whole health is considered, going past symptoms to understand your history and how each aspect of your health functions and interacts. For example, if you came in with stress-related symptoms, your appointment would explore:

  • The potential causes
  • Why they cause you stress
  • How you can manage your symptoms, and
  • How to prevent them 

You may even realize that other parts of your health feel the effects and work on treatment for that. If needed, your provider will involve other professionals to ensure that each identified problem area gets the appropriate care.

Integrative care often requires more time to thoroughly explore your overall health and give your provider an in-depth understanding of you. Your provider will ask questions beyond your symptoms, likely delving into your upbringing, culture, spirituality, mental health history, and physical history. You’ll review any past health concerns and what treatments you’ve found beneficial. Your provider will also get a gauge on your preferred approaches, like alternative or evidence-based treatments, to create a custom care plan. You and your provider work as a team, with your contributions and thoughts taken as valuable knowledge. 

Integrative vs. Integrated Care

Integrative and integrated differ in more than just word endings—a few nuanced differences set these two apart. Integrated care treats your mental and physical health as a combined whole. Integrative care considers all aspects of your health and adapts treatment to your cultural background, health history, preferences, and more. 

Each offers benefits beyond traditional healthcare. However, integrative care can be more beneficial to someone with complex conditions, unique cultural considerations, or preferences for non-traditional approaches.

Why Doesn’t Everyone Do Integrative Healthcare?

Because it’s not typically covered by insurance. Integrative care practitioners often operate in private practices or integrative care clinics, which insurance companies don’t often view the same as traditional healthcare. For those reasons, integrative healthcare isn’t usually paid for by insurance; you’d pay out-of-pocket for the costs of:

  • The provider’s time and expertise
  • Lab tests or diagnostic testing
  • All treatments, alternative and/or evidence-based 

Culture: More Than Where You Live

Culture2 includes your “language, ideas, beliefs, customs, codes, institutions, tools, techniques, works of art, rituals, and ceremonies, among other elements.” It’s much more than your ethnicity or what part of the world you come from, though those elements certainly contribute.

Cultures can be subtle but impact us all the same. They can affect how you view the world, how you express yourself, and what you’re comfortable with. Culture can greatly affect the effectiveness of your healthcare, too. 

For example, if you grow up using herbal remedies and alternative treatments, you might feel more comfortable exploring similar options before traditional healthcare. With integrative care, your treatment would align with your preferences and what you feel works for you. If your doctor has contrasting suggestions, you’ll discuss them before implementing them into treatment. 

Religion And Faith

Your faith may impact your healthcare preferences and how you receive it. For example, someone of a Hindu, Jewish, or Buddhist faith may view their health, mental health, and healthcare differently. Beliefs about Karma, pain, and the merits of non-traditional healthcare can require an integrative approach. Feeling seen and understood by their doctor can help people of different religions get the personalized care they need.

Integrative doctors are more likely to understand different religions and religious requirements, including dietary restrictions, prohibited practices, and stigma-related challenges. This element alone can help those with religious requirements feel more comfortable seeking care.

Exploring Your Culture And Its Effects

In your first appointment with an integrative healthcare provider, they may ask you something like, “What’s your cultural background?”

At first, you might not think you have a culture. Many white Americans, for example, wouldn’t identify with an ethnic culture or a religion with set practices and restrictions. But those elements aren’t all that shape your culture. How you grew up, your family’s view on health, and events you experienced collectively can affect your views and preferences. To better understand your culture, your integrative healthcare provider may follow up with questions like:

  1. Did you feel comfortable talking about your health and mental health at home?
  2. Were your health needs met right away, or did monetary restrictions or neglect prevent that?
  3. How did your friends and community view health?
  4. Did you grow up with non-traditional remedies for pain and sickness? Like what?
  5. How would you rank your hierarchy of needs? Are they being met?
  6. Do you or your family incorporate cultural traditions or practices into your healthcare?

Answering these questions, among others, helps your doctor learn more about you and how to meet your needs. Comparatively, traditional healthcare questions may only cover what hurts, how long it’s been hurting, and if it’s worsening. While these elements are vital, they don’t often capture the whole picture like integrative medicine can. 

Healthcare in Harmony

Your culture plays a part in your identity. Healthcare that values and understands your identity, or what you feel makes you you, complements healing. Effective treatment for complex or non-complex conditions runs hand-in-hand with the compassion and trust found at the cornerstone of integrative care. 

With integrative care, you’ll learn to resync each aspect of your health into a melody of well-being. Listen to our recent podcast episode with Dr. Jasleen Chhatwal to delve deeper into integrative care and its importance.

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How to Sleep Better: Tips for Restful Nights and Energized Mornings

Sleep is a fundamental aspect of human life. It affects us physically and mentally, impacting growth and stress hormones, our immune system, appetite, breathing, blood pressure, and cardiovascular health1. Good sleep can help these systems work properly. 

Sleep deficiency is linked to chronic health problems2, including heart disease, kidney disease, high blood pressure, diabetes, stroke, obesity, and depression. It’s also linked to a higher chance of injury in individuals of all ages3 because the body heals during sleep. 

A common myth is that people can adapt to little sleep without negative repercussions. Research shows that getting enough quality sleep at the proper times is vital for mental health, physical health, quality of life, and safety. Follow these tips to maximize your quality sleep.

Assessing Your Sleep Environment

As you embark on your restful journey, you can note your current sleep setup. Notice how much light comes into your room, what temperature feels most comfortable, if any noises are present throughout the night, and how many hours of sleep you average. 

Optimizing Your Bedroom for Sleep

Creating a sleep-friendly environment is essential for improving sleep quality and overall health. Some aspects to consider include:

Choosing the Right Mattress and Pillows

Selecting the right bedding can support good sleep posture and comfort. Visit a mattress store to see if you prefer a firmer or softer bed. Mattresses can be made of memory foam, innerspring, latex, or a hybrid of materials. Explain your sleep patterns to a store associate for help choosing.

Choosing pillows can be similar to choosing a mattress—some prefer firmer ones for extra neck support, while others need softer, thinner pillows. The right height and firmness align your head and neck with your spine. Side sleepers usually need a thicker, firmer pillow; back sleepers may prefer a medium thickness and firmness; stomach sleepers need a soft, low pillow.

Establishing a Sleep-Conducive Lifestyle

No matter your job and lifestyle, you can always prioritize sleep. Implementing sleep-positive habits can greatly improve all aspects of your life.

Regular Sleep Schedules

Try to go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock, also known as the circadian rhythm. This natural, internal process regulates the sleep-wake cycle and repeats roughly every 24 hours. Consistent sleep schedules can decrease mental and physical health risks9.

Daylight has the biggest influence on circadian rhythm10, but food intake, stress, physical activity, social environment, and temperature also affect it—this is why it’s vital to adjust your sleep environment to fit your sleep needs.

Diet and Sleep

Food is fuel for your body—physically and mentally. Healthy, well-rounded diets that include all food groups and minimize processed foods can promote sleep. Specifically, fruits, fatty fish, dairy, fiber-rich foods like beans and oatmeal, and certain protein sources with tryptophan, like turkey, are linked to good rest11. These foods have certain vitamins and nutrients that help regulate sleep and melatonin production. If you have dietary restrictions, you might find it beneficial to take vitamins such as magnesium, vitamin D, iron, and omega-3 fatty acids to support your sleep.

You’ll want to avoid saturated fats and refined carbohydrates close to bedtime, which are in most processed foods. Alcohol does not help your relax, and also disrupts your REM sleep cycles throughout the night, diminishing your quality of sleep.

Exercise and Sleep

Exercising can help you fall asleep faster and improve your sleep quality12. Physical activity increases the production of melatonin, a hormone that impacts sleep-wake cycles and reduces stress. This can help you feel more tired and fall asleep faster. 

Your physical activity doesn’t need to be intense to have the intended effect. Even 30 minutes of moderate daily activity can help you sleep longer and deeper. Choosing exercise you enjoy is the key to maintaining a routine and having positive sleep effects. Practices like yoga provide physical exercise and incorporate mindfulness, which can further improve sleep by lowering stress and promoting relaxation13.

Exercise releases endorphins, which keep your brain awake and energized, so physical activity should be done at least 2 hours prior to sleeping14. Going to bed after letting your core temperature cool down after exercise is also easier. 

Mindfulness and Relaxation Techniques for Better Sleep

Mindfulness focuses on breathing and bringing your mind’s attention to the present without drifting into concerns about the past or future. Several practices can cultivate mindfulness, such as meditation, yoga, tai chi, and qigong. These techniques reduce stress and rumination, improve memory and focus15, and enhance rest13.

Meditation and Breathing Exercises

You can practice several mindfulness techniques as you wind down for bed. A core mindfulness element is using breath to guide your energy. Deepening and controlling your breath can help lower stress16 and help you relax for sleep. Try box breathing—this calming exercise allows you to stay mindfully present in your body.

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As you mindfully breathe, you can practice meditation. Some people find it useful to use guided meditations from videos or apps such as Headspace. You may visualize inhaling positive feelings and exhaling unhealthy thoughts. If your mind wanders, that’s okay, just come back to the present moment. 

You can also do a mindful body scan. Sitting in a comfortable position with eyes closed, begin to pay attention to your head, then your shoulders, then your arms down to the tips of your fingers. As you scan down your entire body, you’ll mindfully release any tension, preparing you for a relaxing sleep. 

Reducing Screen Time Before Bed

Blue light from phones, laptops, and tablets can greatly reduce sleep quality7. This light wavelength inhibits melatonin production, disrupting your sleep cycle. If you’re using any of these devices right before bed, you may find falling and staying asleep harder.

Try to minimize your blue light exposure before bed by doing other relaxing activities, such as reading a book, gentle yoga, and journaling. Many devices have settings that reduce blue light exposure in the evening hours. Apps are also available to adjust your screen’s color temperature based on the time of day.

Managing Stress for Better Sleep

Factors such as work and relationships can keep you up at night; however, using stress management skills can help you navigate these stressors.

One way to ease stress is by creating a time management system that works for you. You can begin effectively managing your responsibilities by taking inventory of where you invest your time and energy. List your priorities and how much of your time each receives. Can and should something change to put more energy into something else? Be honest with yourself and see what you can change for the better. 

Set up your schedule in advance using a physical or virtual calendar to block off time for your responsibilities. Get granular with this—instead of blocking off 2 hours for “errands,” put “45 minutes: haircut; 30 minutes: pick up office supplies; 45 minutes: pick up groceries.”

Writing can be therapeutic17, so journaling is a great outlet to work through stress. You may reflect on your day, goals, desires, or beliefs, whatever helps you unwind. You could answer prompts such as:

  1. Write about three things you were grateful for today. How did they impact your mood?
  2. List your accomplishments today, no matter how small. How do you feel about what you achieved?
  3. Reflect on any insights you gained today. How can these influence your future actions?
  4. Explore any strong emotions you felt today. What triggered these feelings, and how did you respond?
  5. What stressed you out today, and how did you manage it? Are there strategies you could improve on or try next time?

Navigating Sleep Challenges

For some, sleep can become a more significant issue. Research found that anywhere from 10%-60% of adults have some form of insomnia12, a common sleep disorder that can make it hard to fall asleep or stay asleep. Other sleep issues can also interfere with getting quality sleep, affecting physical and mental health. Fortunately, there are options for you to recover. 

Dealing with Insomnia

Insomnia can be treated through various methods, and people often find success through a combination of evidence-based and holistic approaches. Helpful lifestyle changes include maintaining a regular sleep schedule, exercising, and eating wholesome foods with nutrients like tryptophan and magnesium. However, sometimes healing requires more intensive methods.

Cognitive behavioral therapy for insomnia (CBT-i) is the most effective non-pharmacological treatment for chronic insomnia18. You’ll work to change sleep habits and scheduling factors, as well as misconceptions about sleep and insomnia that exacerbate sleep difficulties. You may practice sleep restriction therapy, where you only lie in bed when asleep or very close to it, rather than lying in bed until you feel sleepy. 

Medically prescribed medications can help with more intense insomnia19. Your clinician may recommend benzodiazepine, melatonin, or orexin receptor agonists to provide more consistent sleep. Other medications, such as antidepressants with drowsy side effects, can also help with insomnia.

Addressing Other Sleep Disorders

Sleep apnea affects oxygen intake20 by stopping and starting breathing throughout the night. This can cause poor sleep quality and affect focus and mood throughout the day. Restless legs syndrome causes unpleasant or uncomfortable sensations in the legs21 and an irresistible urge to move them, which can also cause sleep disruptions.

If you have sleep apnea, restless leg syndrome, or other sleep disorders, seek professional help if the sleep issues persist, cause significant distress, or impact your daily activities. Professional treatment can help if lifestyle changes and home remedies do not improve your symptoms.

You and your doctor will walk through your symptoms to create the most effective treatment plan for your needs. You can ask questions such as:

  1. What do you believe is the underlying cause of my sleep issues? Do I need additional therapy to work through these underlying causes?
  2. What are the benefits and side effects of my treatment options? Are there lifestyle changes I need to make to accommodate these side effects?
  3. How soon can I expect to see a positive change in my sleep?
  4. Should I see a sleep specialist?

Supplements and Sleep Aids

Using sleep supplements and over-the-counter (OTC) sleep aids can be tempting for those struggling with sleep issues, but it’s important to approach these solutions with caution. Your body has a system to regulate sleep, so adjusting this process could negatively impact it.

Sleep supplements and OTC sleep aids are found in many pharmacies and convenience stores, making them accessible. Sleep aids include antihistamines and natural supplements such as melatonin, valerian root, and magnesium, offering various options based on individual needs. They are generally effective in the short term, making them useful in a pinch. 

There is a risk of becoming dependent on sleep aids22, especially with frequent use. Additionally, side effects of these sleep aids can negatively impact the following day, contributing to daytime drowsiness, dizziness, blurred vision, dry mouth, and cognitive impairment.

In general, use caution when trying sleep supplements and OTC sleep aids. While they can be beneficial in managing short-term or occasional sleep problems, they are not typically recommended for long-term use. It’s crucial to address the root causes of sleep disruption and consult healthcare professionals to manage any issues safely.

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What Is ASMR?

Autonomous Sensory Meridian Response (ASMR) is a sensory response to specific audiovisual stimuli. Watching and listening to ASMR can cause relaxation1, reduce stress, and alleviate anxiety. Physically, ASMR can create tingling sensations in the brain and down your back and arms, which is why the ASMR experience is often called “getting tingles.”

Not everyone will experience ASMR, as its effect varies from person to person. Some people will only respond to specific “triggers,” like tapping, and not other sounds or stimuli. You can even become desensitized to ASMR, often called “tingle immunity.” New sounds or stimuli can restore its effect. 

ASMR can improve sleep, mental focus, and general relaxation. It’s become increasingly popular as a study tool or holistic sleep method. ASMR creators–or ASMRtists–upload videos on social media, including TikTok, Instagram, and YouTube to make their content easily accessible. Videos range from a few minutes to 10+ hours. 

The Science Behind ASMR

Emerging study results back the claims of ASMR fans who swear by its relaxing, comforting effects. 

Understanding the Physiological Response

One study on the effects of ASMR used functional magnetic resonance imaging (fMRI) to observe brain activity. The results showed ASMR triggers can decrease heart rate and increase skin conductance levels, a measure of the body’s response to stimuli. This suggests ASMR elicits a reaction similar to comforting interpersonal attention, which can create an overall sense of well-being, relaxation, and happiness—supporting the experiences of ASMR fans.

Benefits of ASMR

ASMR was found to reduce symptoms of depression and insomnia2 by relieving stress and promoting comfort. ASMR also offers a sense of personal connection3 and friendliness between the ASMRtist and the viewer, especially as viewers narrow their preferred style of ASMR and find their favorite ASMRtists. Some creators make specific videos tailored to personal attention and comfort, like simulated make-up applications, reassuring conversations, and repeated words of affirmation. 

Non-personal attention can also comfort the viewer, like watching someone get their back scratched, their hair combed or receive a soothing spa treatment. This relaxed environment and the viewer’s ability to put themselves in the subject’s shoes can almost feel as comforting as receiving the treatment themselves. 

The overall effects of ASMR can improve sleep and promote relaxation, calmness, and comfort. Viewers with mental health challenges, acute stress, and sleeping disorders often find ASMR particularly beneficial as a non-pharmaceutical, at-home remedy for their symptoms.

Common ASMR Triggers

ASMR triggers usually fall into these categories: sound-focused, visual-focused, and an intentional blend of both. 

Sound-Focused Triggers

A sound-focused video features a close-up view of an ASMRtist’s hands and their microphone. You’ll watch them manipulate, scratch, and tap items to make certain sounds, either holding them by the mic or placing them on a flat surface. The focus isn’t on ASMRtist’s hands, body, or movements; rather, the sounds the item makes. Here are a few common sound triggers:

  • Tapping
  • Whispering
  • Brushing the mic or object with a soft brush
  • Scratching
  • Using an item to tap/touch another item
  • Any triggers done ear-to-ear (binaural stimulation) with a special head-shaped mic

Visual-Focused Triggers

Visual-focused videos center on movement, sometimes without any sound at all (besides gentle background music, potentially). For example, an ASMRtist may move their hands and fingers in repetitive, flowing movements to stimulate ASMR. Visual-focused ASMR could also include painting, simple crafts, and eye-tracking ‘games’ hosted by the ASMRtist. Makeup destruction is also popular, as is organizing and cleaning.

Blended Triggers

Many ASMRtists blend visual and sound-focused triggers for a more comprehensive experience. For example, they may use rhythmic hand movements to comb someone’s hair, touch or tap an object, or whisper into their mic as they spin and pulse their hands. Some viewers strongly prefer the combination of visual and audio triggers and find them more effective.

An ASMRtist using blended triggers may also quietly narrate what they’re doing to help the viewer focus and connect. This is often called ‘whispered’, as in ‘whispered back scratch ASMR’. Some viewers prefer this, some find it distracting. ASMRtists often specify ‘non-whispered’ or ‘no talking’ on their video titles to help those viewers find the best ASMR for them.

Tactile Triggers

Though less common and accessible, some ASMR fans enjoy tactile triggers best. These include in-person touch, like hair playing or skin touches, that cause ASMR. Soft scratching or touching down the back and arms can cause the sensations of ASMR and its same positive effects. 

Experiencing ASMR

Knowing the benefits of ASMR, you may be more eager to experience it yourself. It’s okay if you don’t know where to begin—you can start in all sorts of ways. 

Finding Your ASMR Triggers

Start by watching ASMR videos. Try a variety, or begin with a compilation video of multiple (sometimes hundreds) of triggers in quick succession. This can help you find your preferences and discover new triggers even as a long-time ASMR fan. Your response to triggers should be immediate, so you’ll know right away what you prefer. Keep your mind open to new possibilities as you go, as what you like may surprise you.

You can peruse videos simply by typing ‘ASMR’ in the search bar on YouTube, which has longer videos. You can do the same on Tik Tok, Instagram, and other forms of social media to find snippets of longer videos. Once you know what kinds you like, your search could look like ‘slow tapping ASMR’, ‘back scratching ASMR’, or ‘unpredictable no talking ASMR’.

Many ASMRtists cater to deaf viewers or those with attention disorders. Read the title of each video or specify your search to find these types of videos. 

Creating an Ideal ASMR Environment

To get the benefits and effects of ASMR, your environment must align with rest and peace. For example, watching ASMR on a crowded subway likely won’t offer the same benefits as your environment would make it hard to stay focused and engaged with the content. 

Create a peaceful environment by dimming your lights, lighting a candle or incense, and getting comfortable. Ensure you won’t be disturbed by noises, people, or responsibilities. Your bedroom can be an ideal space to watch ASMR, especially for those who use it as part of their bedtime routine. Make yourself as comfortable as possible, and wear headphones if that gives you a better experience. Most ASMRtists recommend headphones for better sound quality and to experience binaural (ear-to-ear) audio.

ASMR for Relaxation and Sleep

ASMR can be highly effective in a sleep routine. Watching a video before bed can help you relax, process your day, and have a calmer mind before you shut your eyes with the intent to sleep.

To work ASMR into your nightly routine, start by watching a video every night. Set a timer for it to remind you, if needed. You could also pick out your videos for a whole week by saving them on YouTube. This can spare you the time and effort of picking a video each night, which can make it easier to integrate into your routine. 

If you have other nightly habits, like reading, you can watch ASMR after those activities. Try to do it right before you close your eyes to make sure your mind stays relaxed and calm as you shift into sleep. 

The ASMR Community 

ASMR has a large fanbase, especially as it continues to grow in popularity. YouTube hosts many ASMR videos and ASMRtists, as its long-form videos cater more to the length of ASMR videos. Many YouTube creators focus specifically on ASMR content and center on a niche, like tapping, back scratching, or organizing items. Some ASMRtists will show their face and talk to the camera during the video, commenting on the trigger, life updates, and more. ASMRtists like these can connect more personally with their audience and grow a unique following, though some viewers find conversation distracting and detracting from the experience.

ASMR fans often gravitate towards a handful of ASMRtists and join a community of others with the same preferences. Some ASMRtists have online groups for viewers to interact with them and other fans. You can even pay for specific ASMR videos that include your preferred triggers. Some fans also financially support their favorite ASMRtists with small monthly donations. 

The ASMR community as a whole provides a space of comfort and safety for many. ASMR’s focus on soothing, comforting, and healing touches every aspect of it, from its online communities to each unique video. Many ASMRtists with similar styles collaborate and create videos together, so you may see your favorites visit each other and make content.

Criticisms and Misconceptions of ASMR

Despite its growing popularity, ASMR faces skepticism. Some regard it as a sexual fetish due to the intimate nature of certain triggers, while others dismiss it as a pseudo-science4. However, for those who experience ASMR, it’s neither. It’s a personal, non-sexual, and subjective experience that varies person-to-person.

ASMR could also be seen as something only women can create and enjoy. But viewers and ASMRtists vary in all sorts of ways, from their age, race, gender, and sexuality. They live worldwide and represent unique cultures, languages, and demographics. 

Future of ASMR

ASMR could become even more of a buzzword and household practice in the coming years.

Research and Developments

As ASMR grows in popularity, more scientists and clinicians have begun publishing studies and reviewing its effects. This could broaden the medical community’s awareness of ASMR and make it more common practice to recommend it. For example, a particularly potent study could encourage doctors and mental health providers to recommend ASMR to their patients.

ASMR has been studied5 and likely will continue to be. As more studies and experiences reach the public, more people may try ASMR and incorporate it into their daily lives, similar to meditation and mindfulness. Apps and training courses now exist solely to help people meditate; the same could soon be true for ASMR.

Expanding ASMR Applications

Like other mindfulness practices, ASMR could be included in standard treatment plans for mental health conditions. For example, a therapy session could include watching an ASMR video to settle your mind before beginning. A therapist could also use it as a calming tool, similar to soothing music, during a session. 

Since ASMR can lower heart rates and improve mood5, it may become more mainstream in all types of treatment, from therapy to a calming pre-operation tool in the medical space. ASMR’s overall future and integration into the broad realm of healthcare seems promising.

ASMR’s Whispers of Hope

ASMR can be a highly beneficial tool for people with and without mental health conditions or sleep disorders. You can ask your friends and family if they watch ASMR and the types of benefits they feel. If you like ASMR, you’ll join a thriving community focused on comfort and healing. If you don’t, you’ll still have plenty of company. Try ASMR today to see how it can help you.

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12 Practical Tips to Manage Stress as a College Student

College can be an exciting time, but it can also come with pressure to succeed. Students may think they need perfect grades, a buzzing social life, and adequate sleep and exercise to thrive. Outside factors like work and financial stress can also contribute to this pressure. Sometimes, it’s hard to maintain the juggling act.

More than ever in the past few years1, there’s been a rise in anxiety, depressive symptoms, and burnout among students2. Students have been seeking professional mental health services3 on campus than ever before; however, there is more demand than supply of mental health support. 

Fortunately, you have multiple ways to manage stress. Discover how tiny habits can transform your college life.

1. Time Management

Time management is crucial for students balancing coursework, social activities, and personal responsibilities (especially on a college campus with plenty of distractions). Studies have found that students who use time management skills excel in their grades4. These skills also reduce anxiety5, improve well-being, and enhance sleep quality.

You can begin effectively managing your school work, friends, job, and hobbies by taking inventory of where you invest your time and energy. What are your priorities, and do those get most of your time? Do you tend to procrastinate homework by scrolling on your phone? Do you spend so much time on schoolwork, that you don’t have time for activities you love? Be honest with yourself and see what you can change for the better. 

Set up your schedule prior to the start of the week. You can use a physical or virtual calendar to block schedule your responsibilities. Get granular with this—instead of blocking off 2 hours for “homework,” instead put “Art History 200 Reading and Discussion (pages 74-189).” You could even block off 3 hours for dinner with friends on Friday night. Visually seeing what tasks you need to do and when can help prevent procrastination. 

For personal goals, use a habit tracker to break down your daily progress. For example, you could write “go for a run” or “make my bed.” Remember to give yourself grace; it might be hard to check everything off your to-do list. Stay accountable yet flexible.

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2. Establishing Boundaries

Personal boundaries are the emotional, physical, and mental limits you set to protect your well-being. Establishing boundaries with everyone, from your partner to a stranger on the street, is essential.

Setting boundaries while in college can reduce stress6 by balancing your priorities. For example, you may say no to a friend’s get-together so you can do homework, and you may also set a time to stop studying so you can get 8 hours of sleep. Knowing your limits and when to say “no” can ensure you align with your values. There will always be more social and academic opportunities, but your well-being should be your top priority.

When discussing your new boundary with another person, communicate clearly and emphasize that you’re setting this to honor your well-being. For example, you could say, “I have a lot on my plate right now and need to focus on school work. I won’t be available for social plans until the weekend. I hope you understand.”

You can create a boundary with yourself to care for your mental and physical health. For example, you could include a “self-care” session once every two weeks, during which you take time to do things that bring you joy and reduce stress, such as reading, exercising, and getting outside. 

3. Seeking Professional Support

Numerous resources are available for students grappling with high-stress levels. Your university likely has qualified mental health professionals to assist students with stress and related concerns. A quick search for “__[College Name]__ Mental Health Resources” will reveal the support options at your disposal, including therapy sessions with licensed therapists, peer support networks, and wellness initiatives. You have the flexibility to choose the services that best suit your needs. These offerings are accessible both in-person and online, ensuring you can find help in the best format.

Because of the mental health crisis in college students7, sometimes counselors won’t have availability to take on a new client (especially during high-stress times of year, like leading up to finals week). The best way to avoid this obstacle is to be self-aware and recognize when you feel overwhelmed. Regularly assess your well-being, and if you start to experience unhealthy emotions, reach out for help. Some students may find it helpful to begin seeing a counselor through their university at the start of the semester, that way they can continue sessions throughout the school year. 

Questions to Ask Your Provider

Once you’re connected with a mental health professional, consider asking questions such as these to get the most out of your counseling sessions:

  1. How do you tailor your therapy sessions to my student experience?
  2. Can you help me with specific issues (like stress management)?
  3. What can I expect from the first few sessions?
  4. How will you measure progress in my therapy sessions? 
  5. What do you suggest for managing stress and anxiety, especially during exams or deadlines? 

4. Healthy Lifestyle Choices

Small adjustments to your daily routine can significantly lower stress levels, enhancing your overall college experience. Healthy lifestyle choices that resonate with your well-being can diminish stress and anxiety, elevating your general wellness8. Some important life areas you’ll want to consider include:

As you explore these lifestyle choices, trust what feels right for your brain and body. One person might discover that getting 9 hours of sleep is helpful for them, while another may feel amazing when they dedicate 20 minutes to meditation every day. Whatever contributes to your well-being is the right choice.

6. Setting Realistic Goals

Breaking down large academic and personal tasks into smaller, manageable goals will make achieving these goals more realistic17. If you see that your everyday effort is making a difference, you may feel more motivated to continue working towards your goals. This may also inspire you to effectively use your time and be the best version of yourself.

You can track your progress using the habit tracker or block scheduling method. Celebrating your achievements along the way is a fun way to encourage yourself. Once you’ve reached a milestone in one of your goals, you may go get ice cream or buy a new book. 

Remember, progress can be alinear, and what may have been a good plan initially might need to be adjusted to fit your current circumstances. Stay flexible and give yourself grace; some progress is better than no progress.

7. Time for Recreation

Allocating time for hobbies that bring you joy can help you stay motivated and happy. In fact, those who regularly enjoy their hobbies are less likely to experience stress, low mood, and depression18. Purposeful activity, meaning carving out time to do what you love instead of only doing it when you have leftover time, should be an important part of your schedule. You may have more energy to complete all your responsibilities when you allow yourself to have dedicated fun time.

8. Avoiding Procrastination

Procrastination can occur when you fall out of routines and motivation. Not only can your schoolwork suffer from procrastination, but your mental health can worsen with symptoms of stress, anxiety, depression, and low self-esteem19. 

To overcome this, take note of what triggers your procrastination. For example, you might procrastinate when you feel overwhelmed with school obligations. When this happens, you can use task managers and block schedule your time, so you feel more in control of when you’re doing your tasks. You might enforce boundaries with others, like staying home on Sundays to do homework, and yourself, like no phone time from 4-8pm on school days. Creating a routine that works for you is a powerful incentive to manage your workload effectively.

9. Managing Finances

Developing a budget can help you manage your finances, especially during college when resources are often limited. A well-planned budget can help reduce financial stress by providing a clear picture of your income and expenses, allowing you to make informed decisions about your spending and saving habits. You could list all your expenses and put them into categories such as “necessities” and “wants.” Focus on essentials (tuition, rent, groceries) first and see what’s left for other spending.

You could search “__(University Name)__ Scholarships and Financial Aid” to see what scholarships or grants your school offers. You can talk to your academic advisor about applying to these. For more information, visit the Federal Student Aid’s FAQ page.

Some students have time in their schedules for a job. Part-time employment can be an excellent way for college students to earn money, gain work experience, and develop new skills while managing their study schedules. Internships can also help you advance to your desired career.

10. Practicing Self-Compassion

You practice self-compassion when you are kind and understanding rather than harshly self-critical when you make mistakes or feel inadequate20. In times of difficulty, like finals week, you can give yourself the same support and encouragement that you would give to a friend.

A positive mindset is a cornerstone of self-compassion. Some people are naturally more pessimistic, so creating positive thoughts and behaviors may take intentional actions. For example, you may say positive affirmations to yourself every morning or create a list of 5 things you’re grateful for every night. Small steps like these compound to a happier mindset. 

If you are typically hard on yourself when you don’t receive certain grades, try using a positive mindset rather than beating yourself up. For example, you could write in your journal, “Although this isn’t the grade I wanted, I’m proud of how much effort I put into studying. I know that I am capable and smart.” Positive thought patterns allow you to perceive stressful situations as less threatening, leading you to use healthier, more effective coping skills21. 

11. Time for Reflection

Taking time to reflect on personal values and goals can ensure that you look at the whole picture and live in harmony with your desires. You may journal your responses to questions such as 

  1. Are my academic classes aligned with my career goals?
  2. What would my future profession entail, and am I gaining valuable experience in my classes that will contribute to it?
  3. How much time do I spend on homework per week? How much time do I spend on hobbies and time with friends and family?
  4. How do I feel about my academic performance? Are there changes I can make to enhance it?
  5. Do I dedicate enough time to my hobbies? 
  6. In what ways have I been effectively managing my time? What ways can I improve?
  7. When I’m stressed, how do I cope? Are there better ways to cope?

You could plan to do a self-check-in once a week or once a month. If you need more advice, you can talk to advisors or mentors about personal development. Someone with more experience can provide valuable insights. 

12. Embracing Imperfection

Whether pressure comes from parents, friends, or yourself, perfectionism can lead to stress22 and unrealistic expectations. It can also hinder academic and personal growth because of the self-punishing thought patterns. 

Sometimes, accepting 85% is more valuable than achieving 100%, so you can care for your mind and body. Your happiness and well-being are more important than one test score. College is a time of change, learning, and self-discovery, so embracing imperfection can help mitigate these pressures by fostering resilience, adaptability, and compassion toward yourself and others. It can also create a more fulfilling college experience.

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Nurturing Self: 13 Ways to Practice Self-Compassion

Self-compassion focuses on treating yourself with kindness, understanding, and acceptance, which can provide a plethora of benefits. Regularly practicing self-compassion can increase happiness, optimism, curiosity, and connectedness1. It can also decrease anxiety, depression, rumination, and fear of failure.

Implementing self-compassion into your daily routine is more simple than you may think. As you utilize the following 13 practices, your well-being may begin to flourish.

1. Understanding Self-Compassion

Dr. Kristen Kneff2, a pioneer in the field of self-compassion research, defines self-compassion3 as “the process of turning compassion inward. We are kind and understanding rather than harshly self-critical when we fail, make mistakes, or feel inadequate. We give ourselves support and encouragement rather than being cold and judgmental when challenges and difficulty arise in our lives.“

Self-compassion can motivate you to create positive change in your life because you love yourself and want to see yourself succeed. Creating a personal cheerleader as your inner dialogue can ensure that all your thoughts and actions benefit you. 

2. Cultivating a Positive Mindset

Self-compassion begins with a positive mindset as its foundation. To become that cheerleader for yourself, you first need to create positive thought and behavior patterns. You may say positive affirmations to yourself every morning or create a list of 5 things you’re grateful for every night. Small steps like these compound to a happier mindset. 

If you’re naturally a more pessimistic person, that’s okay. Self-compassion doesn’t ask you to change your personality completely but rather make a cognisant effort to reframe certain thoughts. 

For example, you can identify negative thought patterns that appear regularly for you. Then, become curious. Instead of getting mad at yourself, ask yourself where those feelings stem from. As you uncover why you feel negatively about certain things, you can actively shift your perspective to a more neutral or positive one. 

3. Embracing Imperfections

You wouldn’t expect your friend, partner, or family members to be perfect, so you shouldn’t expect that of yourself. Perfectionistic tendencies can often lead to stress and unrealistic expectations. They can also hinder your personal growth if you can’t accept progress unless it is exceptional. 

Growth is important for your goals, dreams, and relationships—but the growth doesn’t need to be linear. Even when it’s messy and imperfect, progress is still progress (and it’s better than no progress at all). Accepting yourself for all your positives and negatives will allow you to move forward and evolve as a person.

For example, if you tend to be hard on yourself when learning a new hobby, such as surfing, try to reframe your mindset. Although you are not perfect, are you better than when you first started? And are you proud of yourself for taking that leap and going to your first surf lesson? Did you have fun while doing it? Building a positive mindset can help combat unhelpful desires for perfection. 

4. Mindful Self-Compassion Practices

Mindful self-awareness allows you to realize which habits or ways of thinking contribute to a negative mindset. Practicing mindfulness can help you identify and refocus your thoughts to support self-compassion. 

To practice this, you can do a mindful body scan. As you sit in a comfortable position with your eyes closed, begin to pay attention to your head, then your shoulders, then your arms down to the tips of your fingers. As you scan down your entire body, you’ll mindfully release any tension. You can accept how you’re feeling in this moment and breathe out stress.

Mindful journaling can provide a great outlet to acknowledge all the emotions that you’re feeling. As you write, reflecting without judgment is key. Seeing your thoughts written out may provide insight into how you can change your mindset. 

Incorporating simple practices like these into your daily life can reduce stress and rumination and boost focus and cognitive flexibility4. Reap the benefits of mindfulness and see how it can transform your thoughts.

5. Compassionate Reflection

The first step toward self-compassion requires becoming aware of what areas of your life you want to change. Reflecting on your actions, thoughts, and feelings allows you to see what positive or negative energy you expend and where. 

Compassionate self-reflection takes inventory without judgment. It’s okay if you realize you’d like to shift some negative behaviors to more positive ones. This can be the start of a beautiful self-growth journey. Compassionate self-reflection can also bolster the thoughts and actions that you feel contribute to self-love.

To begin the reflection process, consider journaling the answers to questions such as

  1. What are the 3 most important things in your life? How do you prioritize them?
  2. What people and activities bring you joy?
  3. What would it be like to be free of commitments you feel trapped by?
  4. What change can you make today that will create a better “you” tomorrow?
  5. List 5 things you love about yourself. Do you tend to surround yourself with other people who also have these qualities?
  6. How did you initially respond to a recent challenge, and how might you respond in the future with self-compassion in mind?
  7. What is stopping you from being kind to yourself? What actions can you take to overcome this?
  8. What feelings do you tend to avoid? Why? 

6. Self-Compassionate Self-Talk

When your friend tells you they made a mistake and feel awful, or they were just short of achieving their goal, how would you respond? You would remind them of all the progress they made, help them create a plan for how they can do better moving forward, and, most importantly, comfort them.  

Now, begin to view yourself as your own best friend. You are human, and you will make mistakes. When this happens, offer yourself kindness. Progress isn’t created with negativity, but rather through confidence in yourself. 

If you engage in negative self-talk, try to change the narrative. Give yourself a compliment instead of an insult. You may leave sticky notes around your home with positive qualities about yourself, or you can say 5 positive affirmations about yourself every morning when you wake up. At first, it may not feel natural, but over time you can train your brain to focus on the positive. 

7. Setting Healthy Boundaries

Setting boundaries with friends, family, coworkers, etc. is not only important for your relationships but is also a practice of love for yourself. Without boundaries, you may say “yes” to things you don’t want to, avoid necessary conversations, and be consumed by others’ negative feelings. Prioritizing your boundaries ensures that you’re living your life in alignment with your beliefs and well-being.

If you want to create personal boundaries, begin by taking inventory of where you invest your time, energy, and emotions. Do all of these things matter? Do they require as much energy as you’re giving them? Do you give the most energy to your top life priorities?

Once you’ve decided what areas of your life you’d like to prioritize, clearly communicate this with your loved ones. Be firm in your decisions, and explain how this might affect your relationship moving forward. For example, you may tell a friend, “I can’t hang out on weeknights anymore because I like having alone time to decompress after work. We can still hang out on the weekends, though.”

Stay consistent with your boundaries; this will help others respect them. Be sure to let loved ones know that you appreciate their trust. 

8. Gratitude Practices

Practicing gratitude (giving thanks to the good things in life) can boost your overall well-being5. Fostering positive thoughts allows you to see and focus on the beauty in your life. Gratitude can also help you reframe the narrative of a difficult situation. 

To practice self-compassionate gratitude, try writing a self-appreciation letter. Describe gratitude for the qualities, skills, and achievements you value in yourself. Be specific about the traits you appreciate and their positive impact on your life. You can look back on this letter if you’re ever feeling down.

You can also create a gratitude jar. Write down one thing you’re grateful for daily on a small scrap of paper and place it in a jar. You could also write down your achievements and what you’re proud of. At the end of every month, sift through what you wrote and swell with gratitude and love for yourself.

9. Acts of Self-Care

Self-compassion and self-care go hand in hand. Nurturing your mind, body, and spirit are acts of self-love. Finding activities that recharge you helps maintain a healthy mindset. 

Self-care can be physical, with routine exercise, nourishing foods, and a regular sleep schedule.

Self-care can also be mental. Setting a boundary with family members to prevent emotional burnout6 is one example. Practicing meditation, gratitude journaling, and positive affirmations also provide self-care.   

10. Self-Compassion Meditation

Self-compassion meditation can foster a positive relationship with yourself, reduce self-criticism, and promote overall well-being. In fact, compassionate meditation can alleviate mental health conditions and symptoms like depression, anxiety, anger, and stress7. 

If you’re looking to mindfully tap into self-love, try following this adaptation of The Self-Compassion Break meditation script8:

Take a few deep breaths and settle into your body.

Then bring to mind a situation in your life that is causing you stress (begin with a mild to moderately challenging issue). 

Bringing this difficulty to life in your experience right now. Where do you feel it in the body? Be present with the sensations.

With the difficulty present, now try saying to yourself, slowly:

1. “This is a moment of struggle”

That’s mindfulness, the first component of self-compassion. Recognizing the struggle while we’re struggling, validating how we feel while experiencing it.

2. For the second stage of the Self-Compassion Break, try saying to yourself: “Struggle is a part of life.”

That’s common humanity, the second component of self-compassion. 

For the third stage of the Self-Compassion Break, experiment with offering yourself a simple gesture of soothing touch. One option is placing your hand over your heart or trying another gesture of soothing touch of your choice somewhere on your body. And try saying to yourself:

3. “May I be kind to myself,” or “May I give myself what I need.” That’s kindness, the

third component of self-compassion.

Continue experimenting with this practice and becoming familiar with it. The next time you are struggling or stressed, you can pause for a moment and acknowledge what you are experiencing with the 3 stages of the Self-Compassion Break.

11. Connecting with Others

Having a strong social circle is the strongest predictor of a happy life9. When you surround yourself with people who make you feel loved, lift you up, laugh with you, and support you through thick and thin, it makes it easier for their kindness to replicate in self-compassion.

Wisely choose the people you surround yourself with. Often, they can reflect many of your traits (or they can influence your characteristics). If you wish to improve certain aspects of your life, such as having a more optimistic outlook, hang out with people who have that optimistic outlook.

If there are unavoidable people in your life that have negative characteristics, set boundaries with them. Clearly communicate that your interactions might be restricted, or that you won’t be discussing certain topics.

12. Creative Self-Expression

In getting to know and love yourself, creative outlets allow you to compassionately tap into your feelings. Creativity provides ways to access thoughts and feelings that you may be unable to reach with words. Creative thinking also helps you embrace imperfections in your hobbies and in yourself. 

For some, drawing and painting speak to their souls. Others may find joy in music and dance or expressing themselves through fashion. However, you choose to access your creativity, live it authentically. 

13. Learning from Challenges

Learning to ride life’s lows and highs helps you adapt to changes and promote personal growth. When a challenge, or a low, happens, you can view it as a learning opportunity—not only to learn how you can adjust your actions for the future, but also how to practice self-compassion. It’s okay if you didn’t perfectly respond to a challenge. You did the best that you could with the knowledge that you had at that moment.

You can learn from challenges by reframing your view of the situation. For example, if you are rejected from a job interview, a positive mindset would see the situation as a redirection to another job opportunity that will be better suited for you. You may be better prepared for the next job interview, too. A relationship break-up teaches you what you prioritize in a partner and how you can be a better partner. 

Seeking Professional Support

If you need help for addiction or mental health issues, one of the best things you can do for yourself is seek professional treatment. Licensed providers can offer evidence-based therapies and holistic modalities to heal the root cause of the conditions. By caring for your mind, you’re showing self-compassion. Nurturing yourself is a lifelong process that can always be prioritized.

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Understanding Psychodrama Therapy: Techniques and Benefits

Psychodrama is a therapeutic method that uses dramatic techniques, such as role-playing, to help people understand and resolve their emotional conflicts1. During sessions, patient groups enact scenes from their lives or dreams to gain insights and practice new ways of being in the world2. 

The goal of psychodrama is for patients to gain mental clarity so they can learn new ways of thinking and cope with their feelings surrounding the event. Through these exercises, patients may see improved social skills, a boost in self-esteem, or a positive attitude shift3. Psychodrama can teach adaptive coping strategies, leading to resilience4. 

Incorporating psychodrama into your recovery plan can offer a new perspective on healing and a deeper understanding of yourself.

Origins and Development

Jacob Levy Moreno, a Romanian psychiatrist and psychoanalyst, invented psychodrama in 19215. Moreno studied the power of relationships and group interactions, seeing a person become the healing agent for another. His creation was inspired by improvisation theater and the rise of the psychoanalytic movement led by Sigmund Freud. It became the first form of group psychotherapy.

Moreno quickly developed one of the fundamental concepts, role theory, which shows how social roles shape behavior6. People take on different roles in their lives, and exploring these roles in a therapeutic setting can lead to insights and personal growth.

In the 1940s-60s, interest grew in psychodrama, and it became a therapeutic practice. Psychodrama was applied not only in clinical settings but also in educational and community settings. Today, psychodrama can be applied to family therapy, trauma work, and addiction treatment. It’s even being discussed as an alternative method of education in schools. 

Core Principles of Psychodrama

Psychodrama therapy is guided by several core principles. Moreno defined these principles7 as:

  1. Warming up: A process that creates an appropriate environment for spontaneity. This may look like physically shaking your body to loosen up, clearing any doubts, and having silly conversation. 
  2. Spontaneity: By being in the present moment, you can react to things without any preconceived notions. This can benefit role play.
  3. Creativity: Spontaneity helps catalyze creativity—it is born by reacting the way you normally would, a true-to-self reaction. When you are rooted in the here and now, there’s more opportunity for play, creativity, and new ways of thinking.
  4. Encounter: Meeting another person where they are at and mentally viewing the event from their perspective.
  5. Tele: Sensing the feeling/bond between 2+ people. During the first encounter between a group, the tele should be neutral. Then, a positive or negative feeling forms over time and between interactions.
  6. Co-conscious vs co-unconscious: These are states shared between 2+ people. A co-conscious state is when a particular feeling in a group is voiced or acted out, so it is known. A co-unconscious state occurs when 2+ people who are closely existing develop a normal atmosphere amongst themselves. This is created through shared and unshared feelings, actions, and beliefs, but it is not outrightly stated.
  7. Role: An identity that someone takes on in the moment, depending on the context. For example, the eldest sibling may assume the role of parent if the younger sibling is in distress and the parent is not nearby.
  8. Role vs ego: The ego is a concept that helps us balance between societal norms and our true desires. In psychodrama, the ego actively explores roles, emotions, and conflicts. It aims to strengthen ego function.
  9. Role reversal: Changing from your current role to the other person’s. This can help you gain insight.

Looking at all these principles, we can form the inner workings of psychodrama. Focusing on spontaneity and creativity while role-playing allows you to develop a new perspective on past events, feelings, and behaviors. 

Key Roles in Psychodrama

There are 3 key characters in a psychodrama session: the protagonist, auxiliary egos, and the director.

The protagonist takes center stage during a psychodrama session. They are the main focus and typically present an issue or situation they want to explore and work through. The protagonist enacts personal situations, bringing them to life through role-playing.

Auxiliary egos are people in the group who play roles within the protagonist’s enacted scenario. They may portray significant people, objects, or aspects of the protagonist’s internal world. Auxiliary egos offer alternative perspectives for the protagonist.

The director is the therapist or facilitator guiding the session. They set the stage, facilitate interactions, and ensure a supportive environment. The director leads warm-up activities, and they may intervene or suggest things to facilitate exploration and resolution.

Techniques and Processes: How It Works

In a psychodrama session, you may participate in various techniques to find the best for your healing. At the core, you will be role-playing as the protagonist or acting out specific roles or situations to explore emotions, thoughts, and behaviors. 

From there, you could practice mirroring, where the auxiliary egos copy your behaviors, emotions, or body language—this can foster self-awareness.

Another group member may practice doubling, voicing your thoughts and opinions for you. Speaking your internal feelings aloud can help deepen your understanding of the event. 

You may role reverse with another person, allowing you to experience the situation from a new perspective. 

Sometimes, you, as the protagonist, talk through your inner thoughts, providing insight into your internal dialogue and expressed emotions. This is called soliloquy.

Practices such as these can strengthen your emotional awareness. The director (your therapist) will ensure that the sociometry of the group is healthy and balanced, meaning the auxiliary egos are well suited to support the protagonist. As group dynamics grow, these techniques will become easier and easier, making room for deeper exploration.

The Role of Action and Enactment

Physically acting out past experiences is what sets psychodrama apart from traditional talk therapy. This approach is immersive and engaging, and activating all the senses can help patients work through buried feelings. Psychodrama pulls patients out of their internal world and allows them to experience emotions, thoughts, and behaviors directly.

Psychodrama can be particularly effective for patients who feel limited by traditional talk therapy. Reenacting certain events can provide insights and much needed emotional release.

Applications of Psychodrama

Psychodrama is commonly done in group therapy, although it can be used in individual and family therapy, as well. In a group or family setting, other participants in the group would help set the scene, while individual therapy usually involves the counselor and the patient engaging in this practice.

Psychodrama can be beneficial for specific conditions, such as trauma. Trauma affects both the brain and the body8, and it can be hard to find words to describe trauma (because Broca’s area, the part of the brain responsible for language, is less active when remembering trauma9), making it difficult to process in traditional talk therapy. Psychodrama provides an alternative way to connect the mind and body to work through trauma.

As this approach aims to boost self-esteem and self-sufficiency, psychodrama can improve depression and anxiety symptoms10. It can also aid addiction recovery. Role playing a patient’s addictive behaviors helps them understand the roots of their substance use and develop healthier coping strategies.

Any patient can benefit from psychodrama—it’s not only for self-proclaiming “creative” people. With the right guidance, engaging in these practices can improve communication, self-awareness, and promote healing.

Integrating Psychodrama with Other Therapies

Psychodrama can be integrated with other therapeutic modalities to create a well-rounded treatment plan. 

Cognitive behavioral therapy (CBT), one of the most common and effective therapies for addiction11 and mental health disorders, can combine with elements of psychodrama. Your therapist may use role-play or family of origin imagery12 (exploring mental images, memories, and perceptions of your family and childhood) in addition to CBT techniques that replace unhealthy thought patterns with more positive ones.

Psychodrama can also work in conjunction with Gestalt therapy. This therapy takes a “whole person” approach to healing and looks at many aspects of someone’s life that may have contributed to their struggles instead of just one event or trauma. Gestalt therapists can use role reversal and the empty chair method13 (similar to role-playing with an auxiliary ego, but instead, you interact with an empty chair) in addition to Gestalt techniques such as “I” statements.

Dialectical behavioral therapy (DBT) compliments psychodrama, as well. DBT has similar processes to CBT; however, there is an emphasis on mindfulness and healing in the present moment. While engaging in role play and other psychodrama practices, focusing on mindful words and movements can increase spontaneity and creativity—thus facilitating exploration and recovery breakthroughs. 

Questions to Ask Your Provider About Psychodrama

Before beginning psychodrama sessions, you may consider asking your provider a few questions, such as 

  1. How do you act as the director of the group? Can you give examples of how you mediate sessions?
  2. How do you determine who would be a good auxiliary ego for my role-playing session?
  3. How would you evaluate my progress in the sessions?
  4. Are there follow-up sessions to break down what we’ve learned in the psychodrama sessions?

Training and Certification

As a therapist, proper psychodrama training can ensure that your patients get the most out of your sessions. You can receive training through many organizations; some are in person, while others are virtual. At the American Board of Psychodrama14, you can learn the theory, master the techniques, and understand group dynamics to facilitate your patients’ healing.

If you’re seeking out a psychodrama therapist, ensure that they have this certification and proper experience and education—this should be a Master’s degree or higher, and their credentials can look like Psy.D., M.S.W., and L.M.H.C. Ask them questions such as

  1. What does a typical psychodrama session look like?
  2. How do you integrate psychodrama practices into other therapies?
  3. How will you manage the group dynamics?

To find more resources to support your recovery journey, visit our Resources Hub.

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Energy Therapy: Healing for the Mind, Body, and Soul

Energy therapies use holistic practices to heal the mind, body, and spirit through balancing internal energy flow. Many of these therapies have been around for thousands of years in different cultures. 

Recently, there has been a shift to find physical and spiritual nourishment outside of Western medicine. Energy therapies can be helpful for healing many types of conditions, ailments, and personal issues.

Understanding Energy Healing

Energy healing, the foundational aspect of energy therapy, channels energy to and through the patient to restore their energy balance1. When something disrupts the natural flow of energy in your body, negative physical, mental, and spiritual effects arise. 

Each energy therapy takes a unique approach to aligning the energy in your body. Energy therapists may use their hands, needles, crystals, and more. For example, acupuncture uses thin needles to stimulate energy points and positively influence your flow of energy.

Exploring Subtle Energy Systems

The flow of energy, called Qi or Prana, is your vital life source that these therapies influence. 

Qi, a part of Chinese medicine, is energy that flows through a network of meridians (or pathways)2. When energy is disrupted, the meridians will be off balance. Tai chi, acupuncture, Reiki, and Qigoing support the flow of Qi and enhance well-being. Even rearranging your home to harmonize your energy, also known as Feng Shui, will help your Qi.

Indian culture calls Prana your fundamental life force, and chakras are central points in the body that help regulate Prana. Each chakra has specific physical, emotional, and spiritual aspects, and when a chakra is out of balance, so are certain aspects of your life. Practices such as meditation and breathwork, which are at the core of yoga, balance and optimize the flow of Prana within the body. 

An aura reading can also determine if your energy is flowing well. Your aura, a layer of colors vibrating from you that aura readers can see, shows your well-being and any blocks that need to be addressed2. You can then work with the facilitator, and other medical and mental health professionals, to make any changes to improve your health.

Types of Energy Therapy

While each energy therapy uses a different method to align your vital energy, they can all help you discover pain points and unlock a healthier you.

Acupuncture

During acupuncture sessions, an acupuncturist inserts thin needles on different meridians in the body to correct Qi flow. This practice could reduce lower back pain, arthritis, migraines, and nausea3. Research shows that acupuncture can be a great addition to other medically-based therapies, and in some cases it’s better at reducing symptoms than the medical alternative.

Reiki

Reiki practitioners use their hands to channel and direct Qi to promote well-being. Studies found that Reiki activates the parasympathetic nervous system4 (responsible for “rest and digest” functions5), making it a great complementary therapy for people who have chronic pain, cancer, and more. In fact, Reiki can reduce depression and anxiety and boost self-esteem, assisting in an illness’ rigorous treatment process.

Qigong

Qigong uses intentional breathing, relaxed movements, and meditation to balance Qi. Using this practice, people can improve their overall health, seeing cardiovascular and pulmonary benefits6. This boost of physical health can help the recovery process for chronic illnesses and cancer patients, as well. It can also provide benefits to just about anyone, boosting their immune systems and sleep cycles. 

Tai Chi

Tai chi utilizes elements of Qigong to channel Qi and bolster physical fitness through intentional, flowing movements. It’s a form of martial arts and could be described as “meditation in motion7.” This practice can help maintain strength, flexibility, and balance, making this ideal for chronic pain recovery. 

Tai chi can also serve as a preventative practice for younger, healthier populations. Maintaining muscle strength, joint health, and flexibility can reduce the risk of developing certain diseases8 like diabetes, heart disease, and dementia; however, even older patients with compromised health can see positive results from tai chi6.

Yoga 

Yoga uses physical postures, breathwork, and meditation to optimize the flow of Prana and harmonize your chakras. Different postures cultivate different energies, so you can move your body in a way that aligns with your current energetic needs. The goal of yoga is to bring greater awareness to your physical self, your breath, and your energy.

Practicing yoga not only increases physical strength and flexibility, but it also improves respiratory and cardiovascular health9. Yoga can alleviate stress, anxiety, depression, and chronic pain. It may improve sleep patterns, as well. This practice can benefit your overall quality of life.

Integrating Energy Therapy into Recovery

Although energy therapies are not a replacement for medical interventions, these practices can greatly facilitate your recovery and improve your quality of life. There has been a growing acceptance for energy therapies in the medical community, even some hospitals have started offering energy sessions on-site with trained practitioners.  

Your holistic recovery could look like attending 5 medical appointments per week and 2 Reiki sessions, as well. You can work with your care team to see which energy therapy you resonate with the most, and you can begin to incorporate mind, body, and spirit healing into your recovery.

Seeking an Energy Practitioner

Picking the right energy therapist who is properly trained and aligns with your goals can help you see more positive effects from these practices. 

First, check with your primary care practitioner or your medical specialist to ensure that energy therapy will complement your treatment plan. They also may be able to give you references to assist in your search.

Your energy therapist should have training and certifications in their respective practice. For example, acupuncturists usually have a masters or doctorate in acupuncture and Chinese medicine, and Reiki masters are trained up to level 3 (the highest level).

When you meet with your potential energy practitioner to see if they’re a fit, consider asking questions such as

  1. What does one of your sessions look like?
  2. How will you channel my flow of energy?
  3. How do you create a calm, healing environment? 
  4. Do you have experience working with issues similar to mine?
  5. What are the potential benefits? How many sessions do I need to attend before I start to see benefits?

Continue to have check-ins with your energy therapist throughout your sessions. Open communication can help you get the most out of your treatment goals. And of course, going into the sessions with an open mind will help your outcomes.

Self-Practice and Techniques

You can practice energy therapy principles in your daily life, even without professional training. 

You may practice meditation to become more self-aware and grounded in the present moment. During meditation, you can do breathing exercises such as box breathing (inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds before inhaling again) to relax and feel connected to your body. You may also mentally visualize a calming scene, a moment where you felt loved, and things that make you happy during this practice.

You can dedicate just 10-15 minutes per day to energy therapy techniques such as these. Focusing on the connection between your mind, body, and spirit can help you create the balanced, healthy life you desire. Healing is accessible, it’s simply learning to access it within yourself.

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Ecopsychology: Healing Your Mind With Nature 

“Nature is not only nice to have, but it’s a have-to-have for physical health and cognitive functioning1.” Spending time outdoors is vital for personal well-being. Ecopsychology seeks to not only reap these benefits but expand them to use the natural world for mental health recovery.

What Is Ecopsychology?

Ecopsychology explores humans’ relationship with the natural world. It examines how nature and the human psyche are interconnected and how this relationship can impact physical, mental, and emotional health.

Humans are fundamentally connected to nature. We evolved in and adapted to natural environments. When we spend time in nature, we can experience a number of positive benefits, such as reduced stress, improved mood, increased creativity, and enhanced problem-solving skills. When we are disconnected from nature, we can experience stress, depression, and loneliness.

Ecopsychologists, such as Renee Baribeau3, seek to understand and use this connection to reconnect with nature that is meaningful and beneficial to our lives. They put these ideas into action, specifically in mental health and addiction recovery, to nourish the mind, body, and spirit.

Theodore Roszak created 8 guiding principles that ecopsychologists follow4:

  1. We all should access and feed our ecological unconscious, or core human identity.
  2. Our ecological unconscious is intrinsically tied to the natural world. We come into this world with a connection to nature.
  3. Ecopsychology helps people recover by using the outdoors as a source of healing and rejuvenation for the human psyche.
  4. Ecopsychology seeks to create more environmental awareness and a sense of wonder for the natural world.
  5. It also promotes taking responsibility for maintaining nature.
  6. We can see nature as an equal, not something to dominate.
  7. Ecopsychology emphasizes personal empowerment. It views us as an interconnected entity but does not support mass consumption/large-scale domination.
  8. There is a synergistic interplay between humans and nature, “the needs of the planet are the needs of the person, and the rights of the person are the rights of the planet.”

Using these principles, ecopsychology heals the person and the planet. In a recovery setting, ecopsychology encourages patients to focus on their interconnectedness with the natural world to help them rediscover their true selves. 

Ecopsychology in Practice: Nature Therapy and Wilderness Immersion

Nature therapy is a core element of ecopsychology. It’s a therapeutic approach involving time in nature to promote healing and personal growth. This can look like outdoor individual counseling, group therapy, or workshops. Sometimes, therapists incorporate elements like animal therapy or horticulture therapy. 

Some providers prioritize natural healing by incorporating wilderness immersion. During these programs, you spend an extended period of time in natural, often remote, settings. These immersive experiences provide an opportunity to disconnect from the modern world, reflect on life, and deeply reconnect with nature. You may participate in adventure therapies such as rock climbing or hiking.

Both approaches utilize experiential learning. The therapist or group leader will use natural elements to emphasize specific lessons within therapy, such as self-reflection, resilience, and mindfulness. They may introduce therapeutic interventions complimenting the outdoors, such as nature meditation and art therapy. Nature therapy leverages the calming and restorative qualities of natural environments to address issues like stress, anxiety, depression, and trauma.

Ecopsychology Benefits for Mental Health

Incorporating ecopsychology into your treatment plan provides an opportunity to heal in ways that traditional therapy may not offer. Studies show that nature therapy can improve attention, lower stress, and enhance mood5, which can relieve symptoms of certain mental health conditions. For example, spending time outdoors can decrease anxiety and depression symptoms6. 

Nature can also improve immune system functioning7 and enhance sleep due to natural light, vitamin D exposure8, and physical activity. Good health is vital for a successful recovery.

Building Eco-Connection

Eco-connection refers to the deep and inherent relationship between human beings and the natural world9 and is a fundamental concept in ecopsychology. This concept highlights that humans are not separate from nature; instead, they are intrinsically connected to and dependent on the natural world.

Ecopsychology practices eco-connection by using the human:nature relationship to not only help people but also to benefit the environment. In recovery, you may participate in horticulture therapy, which has psychological benefits and replenishes and maintains the earth. 

Strengthening your bond with the planet can improve your well-being, and it’s easier to do than you may think. Simply taking a mindful nature walk, nature journaling plants and animals you see, outdoor yoga, and nature photography can all help you feel closer to the earth. As you bolster this relationship, you may find it easier to benefit from ecopsychology in your recovery. 

Ecopsychology and Climate Change

Ecopsychology provides a therapeutic framework to help patients cope with anxiety about environmental challenges, sometimes called eco-grief. With the scale of ecological and climate crises, it’s normal to feel uneasy about the path our planet is on; however, ecopsychology can help you address these emotions and find ways to manage them. 

Ecopsychology validates eco-grief and encourages being mindful in your relationship with the natural world (how do you treat Earth?). Moreso, it emphasizes power in numbers. Ecopsychology believes that relying on social systems to process these feelings and enact change10 is one of the best ways to ease anxiety. You may be more likely to problem-solve ways you can make a difference when you have the support of others. 

For example, you could educate yourself on climate change and raise awareness for various issues, such as deforestation. Doing so can help you feel more in control of your future and aligned with the planet. 

Future of Ecopsychology

As society begins to see the importance of human connection to nature, and the climate crisis, ecopsychology will continue to make a lasting impact. Moving forward, there may be more specific ecopsychology practices and nature wellness programs put into place—for mental health recovery and general health and well-being. 

More research is needed to incorporate these principles into mainstream healthcare; however, programs and people are seeing the benefits. If you’re curious about your eco-connection and programs that focus on ecopsychology, talk to your doctor or a nature therapist. You may find that this approach can have a lasting impact on your recovery and life. 

How to Talk to Your Provider

If you’re interested in adding nature therapy or wilderness immersion into your recovery, reach out to your primary care physician. You can talk to them about what you’re hoping to gain from these therapies, and they can help you find an appropriate nature therapy provider that fits your needs. Once you meet with the provider, consider asking these questions to see if this approach is a fit for your recovery:

  1. What specific nature-based practices or interventions do you offer?
  2. Do my recovery goals align with the benefits of nature therapy/wilderness immersion? 
  3. What can I expect during a typical nature therapy session?
  4. How will you evaluate my progress and adjust the therapy plan if needed?
  5. Is insurance coverage available for nature therapy, or will it be an out-of-pocket expense?
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Psychedelic Therapy: A New Treatment for PTSD

Psychedelic therapy has been gaining traction and creating a reputable name for itself in the recovery community. The curiosity around psychedelic treatment for mental health began in the 1950s1 (although medicinal psychedelic use originates back hundreds of years) when LSD showed initial therapeutic promise in human trials. In the mid 1960s, a legislative ban was placed on this research. 

Fast forward to 1994, psychedelics such as psilocybin were approved once again for research in the United States. Today, the Multidisciplinary Association for Psychedelic Studies (MAPS)2 serves as the foundation for human neuroimaging, psychology, and psychopharmacology studies with psychedelics.

Psychedelic therapy is becoming more and more common among providers, specifically for disorders like post-traumatic stress disorder (PTSD), depression, and anxiety. This new age approach to healing offers patients a plethora of benefits, especially for those who do not resonate with traditional therapies. 

What Is Psychedelic Therapy?

Psychedelic therapy uses psychedelic substances such as psilocybin (naturally occurring in magic mushrooms), MDMA (commonly known as ecstasy), and LSD within a controlled therapeutic setting. Their therapeutic use can facilitate mental health recovery and personal growth.

Psychedelics alter your state of consciousness3, usually producing positive changes in perception, thought patterns, emotions, and a sense of interconnectedness. Each psychedelic is slightly different in how it affects your mind and body, but research has shown a positive association between psychedelic use and mental health1.

Through psychedelic treatment, qualified professionals can reach deeper into patients’ thoughts, feelings, and consciousness. This allows therapy sessions to reveal challenges that may be harder to process in traditional therapy. It’s unlocking new ways of healing. 

How Psychedelics Affect the Brain

When you’re using psychedelic substances, your brain functions differently. You can visually see this on an EEG or CAT scan showing the difference between normal brain functioning and a brain on psychedelics.  

Brain%20on%20Psychedelics

This image shows an increase of brain connectivity and blood flow4.

Psychedelics cause a disruption of electrical synchronicity in the brain5. This asynchronicity produces an “entropic” state, or an increase in connectivity between brain networks that may not typically communicate with each other. This can lead to a more integrated experience of thoughts, sensations, and emotions. Psychedelics can boost creativity and problem solving6 through the increased connectivity. And they can elevate mood.

Researchers and mental health professionals then use this connectivity to help patients open up about their emotions and process difficult memories and feelings.

Psychedelics for Post-Traumatic Stress Disorder

Psychedelics show great promise to the mental health recovery community. Specifically, psilocybin and MDMA may have positive implications for PTSD recovery.

How Psychedelics Help a Brain with PTSD

Psilocybin

Psilocybin stimulates neurogenesis7—the growth and repair of brain cells—particularly in the hippocampus, responsible for memory and emotion. Neuron regrowth in this specific brain region allows PTSD patients to reframe and process traumatic memories in a less distressing way. 

MDMA

Bessel van der Kolk8, one of the top experts on trauma, dove into researching the promising effects of MDMA recovery for patients with severe PTSD. Two months after participating in the study, more than 66% of those who were administered MDMA no longer had diagnosable PTSD9. 

Why? MDMA can enhance trust, empathy, and communication between the patient and therapist. It reduces fear and anxiety responses while increasing emotional openness. This helps PTSD patients to revisit and process traumatic memories in a more controlled and comfortable manner.

Psychedelics as a Whole

Psychedelics bolster trauma processing by temporarily reducing activity in the Default Mode Network (DMN)10, responsible for rumination and mind wandering. These thought processes are commonly associated with mental health conditions like PTSD. Decreasing activity in this region prevents painful thoughts from coming up when talking about traumatic experiences.

Psychedelics also improve overall brain functioning. Mental health conditions often result in neuron atrophy, or neuron destruction, in the prefrontal cortex11. Studies have shown that psychedelics can boost neuroplasticity in the brain, meaning they can help the expansion of these neural networks. Rebuilding damage in the brain leaves room for mental health growth and learning new coping skills.  

What Does This Mean for PTSD Patients?

Psychedelic therapy offers PTSD patients a new way to heal. With a qualified therapist, you may be able to explore areas of yourself you have hidden due to trauma. 

The increased emotional intensity that psychedelics generate can help patients confront and process repressed emotions, traumas, and unresolved issues, potentially leading to therapeutic breakthroughs.

Many patients also gain new insights and ideas while on psychedelics, which is particularly helpful when exploring personal challenges or problem solving.

Psychedelics can enhance emotional regulation and resilience. MDMA in particular has been associated with increased empathy, trust, and emotional openness, which can help patients better manage intense emotions related to their trauma.

The Treatment Process

If you’re interested in adding psychedelic therapy to your treatment plan, you can expect your sessions to be monitored by trained professionals in a safe environment. Before the session, the therapist will conduct an extensive assessment to ensure that you are a suitable candidate for psychedelic therapy. They should also try to identify any potential risks. 

At your session, you’ll relax in a comfortable position, typically lying down with eye shades and headphones to minimize external distractions and enhance introspection. The carefully measured psychedelic dosage aligns with your body weight and previous experiences.

During the psychedelic experience, you’ll do some emotional exploration. Your therapist will help guide your thoughts, emotions, memories, and sensations. You’ll talk about specific traumatic experiences you’ve experienced. The therapist may ask open-ended questions, help you through challenging emotions, or offer reassurance. 

After the session is complete, your therapist will stay with you and ensure you’re comfortable until you stop feeling the psychedelic effects. 

You and your therapist will integrate the lessons and insights you’re learning into the rest of your treatment plan and daily life. This may involve setting intentions for future growth and healing. 

Finding Qualified Psychedelic Therapy

Finding a qualified clinic for your psychedelic therapy experience is crucial to guarantee you have safe and effective sessions. 

First, research clinics in your area (and make sure this therapy is legal in your state/country). If you don’t know where to start, ask your primary care doctor for recommendations. The treatment team should have a background in psychology, counseling, psychiatry, or a related field. The therapists should also have additional training in psychedelic-assisted therapy. Make sure they have experience administering this treatment.

Then, schedule a consultation with the practice. You can ask questions like

  • What safety guidelines do you have in place?
  • What are your therapists’ qualifications?
  • Can sessions be tailored to my specific needs?
  • How long will my sessions last? How many sessions will I have?
  • How much do your sessions cost? Will insurance cover them?

If you feel comfortable after talking to the clinic, then you may be on your way to beginning your psychedelic therapy sessions.

Benefits and Risks

Psychedelic therapy shows the potential to be a major player in PTSD recovery; however, this is an emerging form of therapy. It’s always best to check with your doctor to see if you’re a fit. Before you start treatment, a psychedelic therapy clinic should complete a comprehensive physical and mental health assessment. 

Psychedelic therapy benefits patients not only by improving mental health but it’s also a great approach for people with treatment-resistant PTSD12. Psychedelic effects can break through hard to reach areas in the brain by promoting deep self-reflection and insight. 

Psychedelics don’t cause addiction or withdrawal5, making this therapy a viable option for PTSD patients with co-occurring substance use disorders. 

However, the psychedelic field is still growing. There is still a lack of long-term clinical trials to fully understand the benefits and risks of psychedelic therapy. And without proper supervision, psychedelics can produce intense and unpredictable experiences. They can also trigger psychotic episodes in patients vulnerable to psychosis, so thorough screening is essential.

Receiving treatment at qualified practices that supervise sessions and provide a clean, safe space will likely guarantee that you have a positive session. 

Legality and Ethics

While some regions have decriminalized psychedelics or keep them regulated for medical use, psychedelics are illegal in many parts of the world; however, many areas are reevaluating their potential therapeutic applications. For example, the United States Food and Drug Administration (FDA) has granted “breakthrough therapy” status to some psychedelic compounds13, which expedites their development as treatment for specific mental health conditions such as PTSD and depression.

Psychedelic therapy is ethical for patients so long as they give informed consent and are aware of the potential risks. They should have proper screening and risk assessment to identify if they’re at greater risk of adverse reactions, such as a personal or family history of mental illness or certain medical conditions. And before the session, the therapist should explain the psychedelic experience, so the patient knows what to expect. 

The Future of Psychedelic Therapy

The movement behind therapeutic psychedelic use will likely continue growing. Expanding research explores the potential of psychedelics in treating a broader range of mental health conditions outside of PTSD, including addiction, eating disorders, and neurodegenerative conditions like Alzheimer’s disease. Additionally, the FDA and other regulatory agencies are actively reviewing clinical trials using psychedelics, so more approvals for medical psychedelic treatments may come. From there, psychedelic therapy is likely to become more integrated into mainstream mental health care. 

While the road ahead is not linear, psychedelic therapy may become a staple in healthcare. So long as this therapy has continued research and education, and responsible use, it will continue to make a difference in people’s lives. 

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What Is Biohacking?

What is biohacking? Biohacking allows scientists and nonscientists to use various techniques to alter and improve the genetic makeup of humans, plants, and other living species. By doing so, they can enhance existing characteristics or introduce new ones to create the desired result. They take a DIY approach to even some of the most advanced experiments, like DNA splicing.

Biohacking involves making lifestyle adjustments and dietary changes to enhance your body’s natural workings. For instance, altering your diet to improve your physical appearance or overall wellbeing.

Anyone interested in biohacking can become a biohacker, but many have tech, science, health, or engineering backgrounds. Artists and designers also enjoy the creative aspect of biohacking. When done safely, there’s benefits for all types of people.

Types of Biohacking

Biohacking involves many types and varieties of science. Some biohackers enjoy optimizing their body’s natural functions through health technology. Others splice and research DNA. Some also implant in-body technology to enhance their senses. 

Biohackers can also work alone or in shared biohacking labs. Lab members often pay a membership fee to access lab equipment and work with other biohackers. 

Nutrigenomics

Nutrigenomics studies how nutrients impact your genes and how they’re expressed1, including how nutrition can protect genomes (all the DNA in a cell). A biohacker using nutrigenomics tailors their diet to enhance their genetic makeup, protect their genes from damage, and generally learn more about genes and food. Nutrigenomics also examines how nutrition affects all the protein and metabolites in a cell. 

Doing so, researchers and biohackers can learn more about how they, or members of the population, will respond to dietary changes. Biohackers can use nutrigenomics to predict what diet changes will do and adjust their diet accordingly. They “hack” the way their body responds to food to enhance their functioning and reap specific rewards. 

For example, a biohacker using nutrigenomics may take and test a gene sample after eating processed food with biochemicals. (If they don’t have access to the right machinery, biohackers often send their results to another lab for processing.) Based on the results, the biohacker will know how that food affects them and how adverse/beneficial the effects are. 

DIY Biology

Someone using DIY biology operates alone, usually working towards a solution with self-invented tools, modified tech, and their own resources. 

Because it’s more solitary in nature, most DIY biologists have a scientific or engineering background. Their knowledge and experience allow them to tinker with biology independently, sometimes just in their garage or spare bedroom. 

Many DIY biologists enjoy the freedom of doing what they want, when they want. Without any oversight, as some biohackers have when they join a shared biohacking lab, DIY biologists can create almost anything and test on themselves whenever they’d like. For example, they may implant a chip made only with parts they already had on hand. 

DIY Gene Therapy

In this form of biohacking, biohackers aim to splice and change their DNA or the DNA of other organisms directly. They’ll add in and remove specific DNA blocks to create a new function or feature. For example, one biohacker created glowing plants2 by splicing plant genes and bioluminescent coding to make plants that glow. 

A biohacker also bioengineered a radiation-resistant plant3. And, biohackers stitched together horsepox, a long-extinct disease, using DNA splicing. Some biohackers use gene therapy to (try to) make themselves HIV-resistant, un-lactose intolerant, have bigger muscles, and stop aging. So far, these attempts haven’t been successful, but biohackers continue to work at it. 

Lifestyle Changes

Not all biohackers need scientific equipment to “hack” how their bodies work. Some less intensive, lifestyle-change-only biohacks include:

  • Diet changes
  • Sleep routines  
  • Exercise
  • Supplements
  • Wearable technology, like a Fitbit 
  • Apps that store your biometrics when inputted, including what you eat and the calories you burn

Many people have been or are a biohacker, even if they don’t deeply understand the science behind why lifestyle changes work. Someone with that knowledge will have a stronger understanding of how and why the changes occur. They can tailor their body’s response more finely than someone broadly choosing to eat healthy, for example. 

Implanted Technology

Some biohackers, called grinders, aim to blend living and non-living material to enhance their senses. They implant devices, sensors, and cosmetic items4 to feel new sensations and monitor processes in their body, among other things. Some implanted devices include:

  • Neodymium magnets. Biohackers implant a small neodymium magnet into their fingertip to supposedly feel electromagnetic fields like a 6th sense. Some don’t report any sensation at all. In either case, it still functions as a magnet. Those with the implant can pick up small metal objects, like bottle caps, with their fingertip. The magnet could trip certain switches to open a door, turn on a device, and activate other sensors. 
  • Biometric sensors. Small sensors can relay biometric information about areas and processes in the body. For example, some small chips monitor temperature and communicate via Bluetooth with phones and other devices. Biohackers also created an identifying chip to communicate an unconscious patient’s medical history with first responders. 
  • Lighting implants. Small light implants serve a cosmetic purpose for now, but biohackers are working to create gesture-responsive, Bluetooth-connected devices that won’t need recharging. A handful of biohackers implanted a circle of LED lights into the tops of their hands. Newer versions of the device change color through a phone app. 

What Are Some Examples of Biohacking?

See examples of the different types of biohacks. 

Cold Water Therapy

Cold water therapy improves circulation and can reduce depression5. The temperature of ice baths shocks your body into survival mode, causing a flush of circulated blood and increased blood flow. Cryotherapy, another cold-temperature treatment6, offers similar benefits.

The adrenaline from cold shocks can also reduce symptoms of depression and anxiety over time, though research has only loosely connected that as a benefit. Cold water therapy can also help athletes recover muscle and reduce inflammation.

Intermittent Fasting

Intermittent fasting puts stress on your cells7, which can make them more stress-resistant over time. However, one of the main benefits of intermittent fasting often comes from weight loss. Losing excess weight can help your joint health, heart, and overall functioning.

Consult with a doctor before fasting. They can help you determine a safe fasting schedule and what to eat on your feeding days.

Vagus Nerve Stimulation

Stimulating your vagus nerve can reduce depression8 and anxiety. The vagus nerve runs through part of your ear, where you can non-surgically stimulate the nerve. Acupuncture or gentle massage both stimulate the vagus nerve.  

Stimulation of the vagus nerve sends electrical signals in your brain8, which can treat treatment-resistant depression and improve overall mood. And, since you can stimulate the vagus nerve anytime, it’s a useful biohack for combating in-the-moment stress.

Red Light Therapy

Right light therapy can alter and repair damaged cells9. You can target certain body parts, like facial acne scars, or experience full-body red light therapy. It can make your skin feel smoother, reduce wrinkles and fine lines, and fade scars and stretch marks. 

Caffeine

Caffeine, a central nervous system stimulant, blocks the receptors for adenosine10. The chemical adenosine builds up throughout the day, causing sleepiness. Caffeine “plugs” the adenosine receptor and stimulates the central nervous system, making you feel less tired and more awake.  

Drinking safe amounts of caffeine can make you feel focused and alert. You may feel more productive if you drink a cup of coffee or tea in the morning. Just be sure to moderate your intake and not have caffeine too close to bedtime.

Nootropics

Nootropics, or cognitive enhancers, are supplemental “smart drugs”11 that can improve cognitive function. Most nootropics, like a plant or pre-existing chemical compound, have a natural origin. Some biohackers use nootropics to enhance their memory, intelligence, reaction speeds, and general wellness. 

Examples of nootropics11 include the compounds deanol (improves learning and memory), lecithin (improves attention and thinking), and plant products like ashwagandha (antioxidant), ginseng (mental and physical resilience), and more. 

Cybernetics

Biohackers using cybernetics create cyborgs, or cybernetic organisms. Cyborgs are anyone with an in-body mechanical enhancement. For example, one colorblind biohacker found a way to “hear” color12 using a device permanently set on his forehead.

Biohackers have used cybernetics to implant sensors, one of which can unlock certain doors. One “cyborg’s” implant allows him to feel the same sensations his similarly-equipped wife feels13 on her hand, even on the other side of the ocean.

Wearable Technology

Wearable technologies like Fitbits and Apple Watches give you real-time insight into your biometrics, like your heart rate. You can also use them to track your sleep and its stages. 

Wearable technology can track and store information about your nutrition, exercise habits, calories burned, and menstrual cycles. Most fitness watches will also prompt you to stand and move throughout the day. Some even detect falls and car crashes, and can alert emergency services.

These benefits can help you better understand your body, attune your diet and sleep schedule, and add extra safety for your day-to-day life. 

Research on Biohacking

Biohacking connects scientists and non-scientists alike to biology of all types. It enables anyone to play with biology, down to their DNA. But its effects on the world haven’t been wildly remarkable14. 

Researchers compare biohacking to the 1970s boom of self-taught computer builders and hackers, finding less advancement in biology compared to the lengths tinkerers advanced computer technology. That’s mostly because biohacking tools and materials aren’t yet as accessible as computer materials are and were. 

But, that doesn’t mean biohackers could or should stop. Any biohacker could discover a life-changing breakthrough. Many argue self-DNA manipulation, for example, could lead to live-saving gene therapies2. Researchers and biohackers alike agree anyone exploring biology and technology should feel encouraged to do so.

Biohacking can and does lead to lifestyle improvements. So for some, it can be an extremely effective tool that positively changes their lives. This may be especially true for lifestyle changes, like creating a sleep routine to feel more rested and productive during the day. 

Each example of biohacking has the potential to benefit lives. 

What Are the Risks Associated With Biohacking?

Biohacking does pose some safety risks. Around 2009, concerns arose about what biohackers could create, and why. Some feared biological weapons. In response, the FBI sent agents to a biohacking event2, a collaboration many biohackers welcomed. Law enforcement found little bioterrorism threats  as they continued to work with the biohacking community.

Risks of DIY Biology and DIY Gene Therapy

The International Gene Synthesis Consortium further protects against malevolent experiments14 by carefully monitoring what DNA sequences are purchased and by whom. They also ensure all buyers have an academic affiliation, or something similarly relevant. 

The nature of shared biohacking spaces also prevents security risks. Todd Kuiken, Senior Research Scholar at the Genetic Engineering and Society Center, North Carolina State University, says, “It would be nearly impossible for someone to work on such a project in a community lab without someone noticing what they were doing and stopping it.” 

Any nefarious DIY biologists would hit roadblocks regarding mass-production, storage, and distribution of a chemical weapon. Creating it in the first place, with restrictions and limits on genetic material, is just as complicated. 

Risks of Implanted Technology

Implants and biotech require a skilled biohacker to build and implant. The risk of infection always exists, as does the risk of contamination from a leaking implant. Your body may also reject the implant.

Risks of Lifestyle Changes

Before you majorly adjust your diet or take supplements, consult your doctor. Some supplements could interact with each other or with your current medications. You’ll also want to ensure you’re not malnourished through intermittent fasting or other restrictive diets. See what your doctor thinks before you get started. 

Is Biohacking Safe?

Usually, yes. Biohacking often is as safe as the biohacker makes it. So, if you create a new gene-based cure for gluten sensitivity and inject it into yourself without prior testing, most would see that as unsafe. But most biohackers dabble in small enhancements with plenty of testing beforehand. 

In any case, biohacking has no FDA approvals or strict government testing saying it’s safe. Though that’s the appeal for many, they do put themselves at risk. 

But small lifestyle changes, like wearing a Fitbit or occasional cold showers, pose little safety risks. You can decide how much safety you’re willing to risk before adopting a new bio-hack. Always consult a doctor before making major changes, or if you have questions. 

Hack Your Recovery

In addiction and mental health recovery, some rehabs use biofeedback, biochemical therapy, and biohacking to enhance healing. Patients coming out of detox can find biohacking helpful for withdrawals and their overall health in recovery.

You can turn whichever form of biohacking works for you into a life-long habit for your recovery. Biohacking can help you manage low mood, recovery triggers, and physical health. Once you run changes past your doctor, biohacking also empowers you to control and understand aspects of your health.  
Browse our list of rehabs with biofeedback to see photos, reviews, insurance information, and more.