Sustainable Approaches to Optimal Mental Health and Wellness

Many patients visit me for three main complaints....depression, anxiety, and insomnia. I decided it is best to look at root cause to help my patients beyond my prescription pad. Below you will find some helpful tools to support common issues that are the root of poor mental health.


Nutrition and Hydration

Healing from within

Many patient are unaware that many negative symptoms can improve with just a few modifications in their diet. In most cases, patients are depleted of nutrients that are needed to improve cognition, behavior, and mood. Daily nutrition and hydration are important to sustain life. Image what it can do for overall health. While I am not certified as a registered dietician, I can support you with resources for ways to optimize your nutrition to improve your overall mental health and well-being.

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Sleep Hygiene

We live in a world a world that never shuts down and the impact on our mental health is detrimental. Many people average 4-6 hours of sleep per night, and wake up with common complaints of fatigue, poor memory, headache, decreased concentration, and lack of motivation. Sleep hygiene is so important to your overall mental health and wellness. We will assess for areas where you can improve on your sleep hygiene, along with supplemental support. In some cases you may be referred for a Sleep Study to rule out other causes of insomnia. 

Common supplemental treatment for sleep are herbal teas, melatonin, development of modification in sleep hygiene, medical cannabis, aromatherapy, calming baths, or other nutritional supplements. 

Herbal Teas for sleep include:


Valerian Root


Lemon Balm

Passion Flower

**Please consults with a medical professional prior to use if you have a medical condition that may be contraindicated for use. 



I am a big advocate for movement. Whether it is a 15-minute daily walk, dancing to some good tunes, or riding on a stationary bike. A daily exercise regimen can improve your mental health and wellness.  Movement can increase oxygen and blood circulation throughout your body, including your brain. Improved blood circulation in the brain translates to elevated mood and cognitive functioning. This is a great way to decrease anxiety and depression, while improving your cognition and mood.

Running Shoes
Yoga Pose


Beyond Yoga

Whenever I encourage my patient to engage in some form of mindfulness activity they automatically assume I mean Yoga. While there is plenty of research to support therapeutic benefits of Yoga, it does take practice.

Mindfulness just means "a mental state achieved by focusing one's awareness on the present moment, while calmly acknowledging and accepting one's feelings, thoughts, and bodily sensations, used as a therapeutic technique." So here are a few other mindfulness activities to add to your daily regimen.

  • Mindful Coloring or Eating

  • Connect with Nature

  • Guided Meditation

  • Positive Affirmations

  • Taking a break from all electronics

  • Journaling


Talk Therapy

Talk therapy, also know as "psychotherapy" can be a great supplement to any wellness regimen. It is not mandatory, but for some people helpful in jumpstarting their goals. Have clear goals in why you may want therapy so you can find a provider that is right for you. Therapy is not meant to be long-term. It should be utilized to give you the tools needed to sustain healthy habits, and coping skills to manage life's struggles. Below you will find a few resources to start your search for therapy resources. 

  • Psychology Today

  • Better Help 

  • Talkspace

  • Local Chapter of National Alliance on Mental Illness

  • Therapy for Latinx

  • Therapy for Black Girls