Resources

If you or someone you know is experiencing a mental health crisis please call the suicide and crisis hot line at 988 or go to the nearest emergency room.

If you are experiencing a medical emergency please call 911 or go the the nearest emergency room.

Helpful Links:

Have a friend you are concerned about? Action steps to help someone in need.

ADHD the basics

ADHD in children and teens

Anxiety disorders

Social anxiety

Bipolar disorders

Borderline personality disorders

Depression in women

Depression

Postpartum depression

Why is my mood all over the place?

Disordered eating

Let’s talks about eating disorders

Suicide facts

Help I’m so stressed

Obsessive compulsive disorder- please, stop these thoughts

Panic- more than fear

PTSD

Seasonal affective disorder

Medical conditions and mental health

Flagstaff community resources

Over the counter medications, supplements & herbal remedies

Sometime what helps us is not one thing but a multitude of things. Consider some of the following for additional support and relief.

Essential oils
Try some lavender, chamomile or clary sage to help you relax and unwind. Can be used as spray, in a diffuser or small drops on your skin or pillow.

Melatonin
This is the hormone that our brain produces that gives us the feeling that we are ready to sleep. While we do make it naturally, some people need a boost. Taking 1-5 mg an hour before bed can help create that sleepy feeling. This coupled with a calming bedtime routine is a great way to promote sound sleep.

Magnesium
I really like this supplement. It calms the physical body, promotes sleep, can help with attention and focus and reduces constipation. Typically, 200-600 mg nightly is suggested. Start with a low dose and increase as needed. Careful though, too much can cause diarrhea.

CBD
I’m not talking THC here. Just the nonpsychoactive part of the plant. CBD can relieve muscle fatigue, promote relaxation, reduce inflammation and anxiety. Can be ingested by gummies or used topically in lotions and oils.

Omega-3
This fatty acid is essential for brain function. It helps form and maintain nerve cell membranes and improve synaptic activity (the way our brain cells communicate with each other). In fact, low levels of omega-3 have been linked with depression. Omega-3 is found in fatty fish like salmon, Tuna, Mackerel and in nuts and seeds like chia, flax and walnuts. It’s heart healthy too!

Benadryl
This antihistamine has the side effect of make one tired. If you are experiencing some sleep issues taking 25- 50 mg of Benadryl may help you sleep. While this is not a long-term solution, it can be helpful from time to time.

Healthy Sleep Practices

Trouble sleeping? Most people experience this from time to time. Try the following measure to promote good sleep practices.

Daytime activities:

  • Have a regular wake time and sleep time. Excessive sleep decreases sleep drive and quality. Avoid naps and use your bed only for sleep.
  • Morning exposure to sunlight helps to set your circadian rhythm.
  • Regular exercise during the day makes it easier to fall asleep and improves sleep quality.
  • Avoid caffeine, which can stay in your system for 8 hours and cause wakefulness.
  • Avoid nicotine at night, which also stimulates wakefulness.
  • Avoid alcohol at night, which causes nighttime awakenings and less restful sleep.
  • Finish your final meal at least 2-3 hours before bedtime. However, don’t go to bed feeling uncomfortably hungry; a light snack may help.

Sleep environment:

  • Make your sleeping space cool, quiet, dark, comfortable, and relaxing.
  • Sometimes a fan or other type of white noise may help.
  • Room darkening shades.
  • Turn your clock away from the bed.
  • Pets can be disruptive bed partners; avoid having them share your bed if they are interrupting your sleep.
  • Listen to an app that can aide you in progressive relaxation.

Pre-sleep activities:

  • Shut down electronics at least 30 min. before bedtime; the light from computers, phones, TVs, and other devices promotes wakefulness.
  • A relaxing bedtime routine can help you wind down and get ready for sleep. Examples: a warm shower or bath, soft music, cup of herbal tea.
  • If you tend to worry about things when you try to sleep, make a task list or write down a plan for solving a problem before bedtime, then try think about other things.

Contact

Contact Sedona Psychiatry
to schedule an appointment