I’ve been looking at several online packages for clients to work on their mental health.   There are plenty of online tests for assessing one’s condition (not all of them very valid).  There are also plenty of educational reading sites.  What’s largely lacking are interactive sites with worksheets, exercises, and feedback.  I’m mulling over adding an online tools section to my website for clients of mine.  Here are a few of the better packages:

WRAP (Wellness Recovery Action Plans):

Mary Copeland has a well-developed system for tracking symptoms, triggers, and activities to maintain or restore wellness.  Participants end up with a binder (or online management system) that they work with daily to maximize their health.

Basic reading about WRAP is at: http://www.mentalhealthrecovery.com/

The online tool I think is cool is available to all comers at: http://www.essentiallearning.com/wrap.htm

Online Mood Charting

I’m testing software from Optimism Apps designed to track user moods across time by many customizable variables.  If you’ve got the patience to rate your mood, symptoms, and wellness practices (take a walk, meditate, etc.) every day this software can chart out trends for you that you might not have seen.  So you might spot a monthly or seasonal cycle to your moods, see that meditating daily helps, or spot that eating habits matter.

http://www.optimismonline.com/

Seasonal Affective Disorder (SAD) is a mood disorder in which persons experience symptoms associated with depression (sadness, low energy, weight gain, loss of interest in activities, & more) during the winter months when exposure to sunlight is diminished.

Several research studies have shown the effectiveness of full spectrum (mimics natural daylight) light therapy boxes in improving depression symptoms. Users sit beneath the lights with the lights shining into their eyes at a slight downward angle. They usually do this for about 20-30 minutes per day. Some studies have suggested that early morning is the best time for this. Research has also shown the value of negative air ionization therapy — especially at high density concentrations. The Center for Environmental Therapeutics has information on environmental therapies for SAD and other disorders, including the use of light therapy boxes and negative ionizers. They have a useful online self-assessment instrument instrument for depression, including questions for SAD, which can be found here. The results should be discussed with a therapist or doctor. The criteria that therapists and doctors generally use when diagnosing SAD can be found here.

I own a Day-Light(TM) light therapy box by Uplift Technologies Inc. so I can show clients what these look like and start experimenting with it. This looks like a good model given the adjustable legs, downward angle of the light provided, and the low cost. It’s also recommended by CET — which is run by a group of doctors primarily out of Columbia University and Yale.

I have also purchased an ionization unit from Comtech Research (model IG-133DG). The various manufacturers fight back and forth as to how useful negative ions are for air purification (HEPA filter companies claim negative ions just cause dirt to cling to walls and surfaces) but that’s not the point — for help with SAD (and perhaps other forms of depression and some sleep disorders) high concentrations of negative ions are clinically indicated.

As I think I’ve said before, a high percentage of the clients who come to me seem to be adverse to taking medications. While I’m not adverse to sending someone for a psychiatric evaluation for possible medication, OF COURSE holistic drug-free alternatives should also be explored. These alternatives delight me.

I recently scooped up 10 little portable light therapy units in an eBay auction! I now have 10 goLite P1 “BLUEWAVE” light therapy units for use with seasonal depression and sleep disorders.

The nice feature about these units is that they are very small and portable. They can run on battery — so clients can move them around from place to place and carry them from work to home. Recent research seems to show that only certain bluelight spectrums of sunlight are required for benefits — and so smaller LED portable units like these have been developed.

More on BLUEWAVE and it’s research claims can be found here and here.