Many free or low-cost approaches can improve and maintain mental health. 
Some of the most effective are shown below, clustered into tables aligned with the U.S. Institute of Medicine's Wellness Continuum. Approaches are rated from 1-3 stars based on the strength of evidence that they work for a given diagnosis. Consider these with your  trusted practitioners as possible elements of your personal recovery plan. An overview of each approach is given below, with detail in the book, Choices in Recovery. We welcome your commentsSee Disclaimer

 Wellness Basics  Psychosis   Bipolar  Depression  Anxiety  Dementia
 Diet  **  **  **  **  
 Meditation          
 Mindfulness          
 Slowed Breathing        ***  
 Progressive Muscle Relaxation        ***  
 Exercise  *  *  ***  **  
 Yoga, T'ai Chi, Qigong          
 Sleep Hygiene          
 Guided imagery / affirmation          
 Cognitive restructuring          
 Journaling / reflection          
 Social relationships / interaction
         
 Volunteering          
 Nature / animals / pets          
 Music / art / dance / drama / sport          
 Personal/religious/spiritual grounding          
 Employment / income          
 Public supported housing          
 Public food assistance           
 Public assisted medical care          
 Therapeutic Fasting          

Over-care Avoidance  Psychosis   Bipolar  Depression   Anxiety   Dementia 
 Minimum effective dosages



 
 Off-label prescribing minimization          
 Polypharmacy minimization          
 Prescribing cascade avoidance          
Biomedical   Psychosis   Bipolar  Depression   Anxiety   Dementia 
 Baseline biomedical testing          
 Food allergy elimination diets          
 Probiotics          
 Nutrients - depression/mania           
 Nutrients for psychosis          
 Nutrients for dementia          
 
Psychosocial  Psychosis   Bipolar  Depression   Anxiety   Dementia 
 Psychoeducation          
 Low-cost psychotherapy     
 Cognitive Behavioral Therapy          
 Self therapy for audio hallucinations          
 Self therapy for anxiety          
 Self therapy phone apps          
 Support groups / peer support          
 Motivational Interviewing          
 Self-help recovery tools          
 Substance avoidance / abuse support          

Symptom Relief  Psychosis   Bipolar  Depression   Anxiety   Dementia 
 Low-voltage brain / nerve stimulation           
 Personal biofeedback devices          
 Bright light therapy          
 Dark therapy          
 Total sleep deprivation          
 Herbs for sleep          
 Herbs for depression / anxiety          
 Herbs for psychosis ** - - -  
 Herbs for dementia          
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