Pills or Practices? Finding What Works for Your Mental Health

If you’re reading this, you might be searching for some answers. Maybe you’ve been asked to take medication, or your provider believes it might be the only option. The idea of taking medication can sound very scary—I don’t blame you for wanting answers. Have you tried therapy or medication—or both—and still feel like you're struggling?

When should we turn to medications? Try therapy? Dive into meditation, CBT, or even yoga?

The reality is—there’s no one-size-fits-all solution. When I see patients in my practice, I try to hear them out. I explore different options before diving headfirst into medications. The truth is, every mind is different, and so is the path to feeling better.

💊 The Case for Medication

For some people, medication can be a vital part of their mental health journey. There are many types—antidepressants, anti-anxiety medications, mood stabilizers, and other psychiatric drugs. These are designed to help the brain regulate its chemistry, reduce symptoms, and restore a sense of balance.

Think of it this way: medications provide the missing piece of the puzzle. Imagine trying to complete a puzzle with a missing piece—you wouldn’t be able to see the full picture. Psychiatric medications can be that missing piece.

Depending on what you’re struggling with, medications can be not just helpful—but life-saving.

I’ve had patients say, “Oh my God, but what about the side effects?” And my response is always the same:
“What are the side effects if you don’t take the medication?”

Sometimes, the consequences of not taking medication can be far more serious than the side effects of taking it. And remember: there is no shame in needing medication. Getting extra support doesn’t mean you’re weak—it means you’re human. And sometimes, it doesn’t have to be a forever thing. You might just need a temporary boost.

✅ Four Reasons Medication Might Be Right for You

1. Your symptoms interfere with daily functioning
   Ask yourself: How are my symptoms affecting my life?

   • At work (occupational)

   • At school (educational)

   • In relationships (social)

2. You’ve tried therapy or self-help strategies with limited results
   Rule of thumb: Try at least two different approaches, such as:

   • Cognitive Behavioral Therapy (CBT)

   • EMDR (Eye Movement Desensitization and Reprocessing)

   • Dialectical Behavior Therapy (DBT)

3. You have a biological predisposition
   This is big! Ask your family if anyone has been diagnosed or has taken psychiatric medication in the past.

4. A mental health professional recommends it based on a thorough evaluation
   Finding the right provider is important. Ask yourself:

   • Do I trust this person?

   • Did they truly listen to me?

   • Did they take the time for a fair and thorough assessment?

🧘 The Power of Practices

As a licensed therapist with over 7 years of experience, I can assure you—not everyone needs medication to feel better.

Yes, it might seem easier to take a pill and make the pain go away. But with enough support and consistent effort, you may be able to heal without it. I’ve seen it happen—many times.

Practices like therapy, proper sleep, movement, mindfulness, and meaningful activities can all contribute to emotional well-being.

🌱 Four Ways Mental Health Practices Help

1. Reframe negative thoughts
   My favorite! It’s hard to experience emotions without thoughts. Learning how to shift your thinking can help stabilize your feelings.

2. Manage stress and anxiety more effectively
   Stress comes in many forms—some of it tied to upcoming events, and some rooted in the past. Know your triggers. I often ask myself: How did I manage my stress before? If something worked in the past, try it again.

3. Build emotional resilience and coping tools
   Think of it like building a toolbox. The more tools you collect, the better prepared you’ll be to handle life’s challenges.

4. Deepen your self-awareness and sense of empowerment
   Understanding yourself is key. If you don’t know how your car works, you’ll always need a mechanic. But if you learn, you’ll feel empowered. The same goes for your mind—start building that relationship with yourself.

These practices take time, but they build lasting change from the inside out. For some, that’s all they need. For others, these practices work best alongside medication.

🔍 So... What Do You Need?

Mental health is not black and white. It’s personal. It’s evolving. What works for one person may not work for another.

Here are some questions to ask yourself:

1. Have I been able to manage my symptoms without medication so far?

2. Do I feel stuck, even though I’ve been using healthy habits?

3. Am I avoiding medication out of fear or stigma?

4. Would combining therapy, medication, and wellness practices give me more balance?

📝 Therapist’s Orders

Build a relationship with yourself. Understand your needs. Talk to a licensed therapist before making any major decisions.

There’s more hope than we think. And most importantly—you’re not alone.