Types of complementary and alternative therapies

Finding out about different complementary and alternative therapies might help you decide if one might suit you. 

You can check how they're used, how effective they are and about any side effects.

I like to unwind by turning everything off, closing my eyes and trying to focus on my breathing. Slowly removing the negative energy and thoughts from my day.

5-HTP (5-hydroxytryptophan)

What is it? 5-hydroxytryptophan (5-HTP) is something our bodies use to produce serotonin. Serotonin is one of our bodies' chemical messengers. It's thought to be involved in regulating mood. We mostly get it from our diet, but you can also take 5-HTP as a supplement. It's sometimes called 'Griffonia seed extract'. 

5-HTP supplements are different to tryptophan. This is a medication used in rare cases to treat depression. It's only available in the UK on prescription.

What's it used for? Studies focus on using 5-HTP for depression.

Are there side effects and is it safe? Some people feel dizzy or nauseous when taking 5-HTP. Taking too much 5-HTP or taking it with antidepressants might cause serotonin syndrome. This is a serious reaction to having too much serotonin in your body. 

Does it work? Studies have shown that 5-HTP works for some people for symptoms of depression. But more research needs to be done. Not everyone finds it helpful. You should speak to your GP or pharmacist before considering taking 5-HTP. And you should follow the instructions on the product label of supplements you buy.

Acupuncture

What is it? Acupuncture involves having very fine needles inserted into specific parts of your body. This stimulates nerves and naturally releases substances in your body related to pain relief. It's part of Traditional Chinese Medicine. But it's also been used in Western medicine to treat some conditions.

What's it used for? In the NHS, acupuncture is approved to treat some physical health conditions like chronic pain and migraines. Some people may use it for other health conditions. These include depression, anxiety and sleep problems. But the NHS doesn't use it for these.

Are there side effects and is it safe? Sometimes you experience pain, bleeding or bruising where the needles go into your skin. You should speak to your doctor before getting acupuncture if you're taking medication or have a health problem that impacts blood clotting. Or if you have an allergy to certain metals. Acupuncture should be done by a professional, such as a doctor or registered practitioner.

Does it work? Some people have said they find acupuncture helps them to manage mental health symptoms. Or it helps as part of self-care. There have been some studies on acupuncture for depression and anxiety. But there's not enough evidence to confirm how well it works.

Where can I find out more?

• British Acupuncture Council
• NHS information on acupuncture

Alternative medical systems

What are they? Some countries, cultures or belief systems have different approaches to medicine than the NHS. These approaches include Traditional Chinese medicine (TCM), Ayurvedic medicine, Siddha medicine and Unani medicine.

In some countries these approaches are part of mainstream medical care. They might have different ideas about the causes of mental health problems, how to identify them and how to treat them. The treatments can include other complementary and alternative therapies, such as herbal remedies and acupuncture.

What are they used for? Alternative medical systems are used to treat a range of mental health problems.

Are there side effects and are they safe? These approaches involve a wide range of practices and treatments. These will have different side effects and risks. Before you decide to have any treatment, speak to your practitioner or another health professional about these. 

Do they work? Treatments in alternative medical systems have different amounts of evidence behind them. Some people find these approaches helpful but some people don't. Other countries do a lot of research on these practices. There is less research on them in the UK.

Aromatherapy

What is it? Aromatherapy uses oils extracted from plants, sometimes called 'essential oils', for healing. It can be combined with other treatments, such as massage therapy. You can also buy products with essential oils in them to use yourself, such as candles.

What's it used for? Different essential oils are thought to be useful for different experiences. For example, lavender oil is commonly used for relaxation and sleep problems.

Are there side effects and is it safe? It's possible to experience allergic reactions to the oils and skin irritation. You should speak to an aromatherapist or read the guidance on products you buy if you have concerns.

Does it work? Some people find aromatherapy helpful as part of a self-care routine. And for managing anxiety and depression symptoms. And some find it most useful when used alongside other treatments. It's unlikely to be able to treat a mental health problem on its own in the long term.

Where can I find out more?

• International Federation of Aromatherapists
• Complementary and Natural Healthcare Council

I like calming essential oils like lavender dotted about on soft furnishings and clothes.

CBD and medical cannabis

What are they? Medical cannabis covers a wide range of substances, including cannabidiol (CBD).

Medical cannabis must be prescribed by a qualified healthcare professional. In the NHS it's only prescribed for certain conditions. These are mainly for people recovering from chemotherapy, some types of epilepsy, and symptoms of multiple sclerosis (MS).

CBD products are available to buy legally from health food shops. They come in different forms such as tablets, sprays, oils and creams. They're not the same as medical cannabis and might not always be good quality.

CBD doesn't contain large amounts of THC. This is the part of cannabis that makes you 'high'. But most CBD will contain a small amount of THC. Different products will include different amounts.

Cannabis is also used as a recreational drug. It's illegal to have or sell in the UK. Some CBD products you can buy online may also be illegal in the UK.

What are they used for? Some people find CBD and medical cannabis helpful for stress, anxiety and sleep problems. The NHS doesn't usually prescribe medical cannabis for mental health problems.

Are there side effects and are they safe? Medical cannabis can cause behaviour changes, depression, hallucinations, dizziness, vomiting and suicidal thoughts for some people.

CBD and medical cannabis are not recommended for people who experience psychosis. THC can make symptoms worse.

Do they work? There isn't much good quality research to show that CBD and medical cannabis can help mental health problems. But some evidence shows some people with anxiety find them helpful.

Where can I find out more?

• Food Standards Agency information on CBD
• NHS information on medical cannabis and CBD
• Talk to Frank information on cannabis

Cold water therapy and ice baths

What is it? Cold water therapy is putting your body into cold water for a short period of time. It's sometimes called 'cold water immersion' or a 'cold plunge'. It can include swimming in cold water, cold showers or ice baths.

What's it used for? Cold water therapy is often used as part of a general wellbeing routine to help manage physical health, stress, and sleep problems.

Are there side effects and is it safe? There can be serious, life threatening risks to cold water therapy. Entering water below 15 degrees Celsius can cause cold water shock. This makes your heart beat faster and your breathing very quick. This can make you feel panic. It can be dangerous for people with heart conditions. The RNLI has information on cold water shock.

Being in cold water can also cause hypothermia. This is when your body temperature drops to dangerous levels. It's a serious medical emergency. The NHS has more more information about hypothermia.

To minimise these risks, enter water slowly and get out as soon as you feel you need to.

There are extra safety concerns if you use open water swimming as cold water therapy, such as currents and weather. The RNLI has information on safe open water swimming.

If you have a heart condition, you should speak to a healthcare professional before trying cold water therapy.

Does it work? There are lots of claims about the wellbeing benefits of cold water therapy. But at the moment there's limited evidence to support this. There is a small amount of research to suggest it might help to reduce stress and improve sleep for some people. But more evidence is needed to be sure. Some people find it works well for them as part of a wider wellbeing routine. 

Emotional Freedom Technique (EFT)

What is it? Emotional Freedom Technique (EFT) involves tapping on various pressure points of your body with your finger. While you tap you say positive or reassuring statements. It's also called 'EFT tapping'.

You can do EFT tapping yourself or have it done by a professional. The points you tap are linked to acupuncture points.

What's it used for? People most often use EFT tapping to manage symptoms of anxiety and post-traumatic stress disorder (PTSD).

Are there side effects and is it safe? There aren't any major side effects of EFT tapping.

Does it work? Some people find EFT works to calm and manage their anxiety and PTSD symptoms. Some research suggests it can be a helpful treatment for these mental health problems. But researchers don't agree on whether the points you tap have any specific effect. Or if the treatment works better than a placebo.

There's more information on the whether treatments work and the placebo effect in our information about complementary and alternative therapies.

Herbal remedies

Herbal remedies are substances that use plant parts like leaves, roots or flowers as the main active ingredient. They're used to treat and manage many different health conditions.

See our page on herbal remedies for more information.

Homeopathy

What is it? Homeopathy involves using extremely watered down natural substances. Some people believe these can treat physical and mental health problems.

What's it used for? Homeopaths claim that homeopathy can treat a wide range of health problems.

Are there side effects and is it safe? Homeopathic remedies are normally safe and have no side effects. But on rare occasions some products have been found to be toxic. This is because of their ingredients or how they've been made. 

Does it work? There's been a lot of research into homeopathy. There's no evidence to support that it can treat any health conditions.

Some people find that they feel better after using homeopathy. But this is because of the placebo effect. There's more information on this in our information about complementary and alternative therapies.

There's no scientific reason why homeopathy could treat any health condition. So you won't find any homeopathic services available on the NHS.

If you're considering homeopathy, you should also consider other treatments with better evidence behind them.

Where can I find out more?

• NHS information on homeopathy

Hypnotherapy

What is it? Hypnotherapy involves being put in a deeply relaxed state by a hypnotherapist. There are different types of hypnotherapy and different ways to be hypnotised. You should always be in full control under hypnosis. Your therapist should only use methods that you've agreed on and feel comfortable with.

What's it used for? The National Hypnotherapy Society says hypnotherapy is considered a treatment for sleep problems, anxiety and minor addictions.

Some hypnotherapists might claim to be able to treat other mental health problems. But the National Hypnotherapy Society advises against this unless there's a qualified mental health professional involved.

Are there side effects and is it safe? The NHS says hypnotherapy might not be suitable for you if you have a diagnosis of personality disorder or psychosis. It might make your symptoms worse. Some people with post-traumatic stress disorder (PTSD) have found that hypnotherapy can give them flashbacks.

Does it work? There's evidence to support hypnotherapy helping some people with sleep and anxiety. Not everyone can be hypnotised and it won't work if you don't want to be hypnotised.

Where can I find out more?

• Complementary and Natural Healthcare Council (CNHC)
• National Hypnotherapy Society
• NHS information on hypnotherapy

Ketamine treatment

What is it? Ketamine is an anaesthetic used in humans and animals. Controlled doses of ketamine have been researched for treating mental health problems.

This normally involves going to a hospital or clinic and having a needle inserted. A ketamine 'infusion' will be pumped through the needle over 40 minutes to an hour. You may also have ketamine treatment as a liquid you drink. Some treatments involve talking therapy as well as the ketamine treatments.

Esketamine is similar to ketamine. It comes as a nasal spray and has been used to treat severe depression. 

Ketamine and Esketamine are not approved by the National Institute for Health and Care Excellence (NICE) for depression treatment. You can still get them in England and Wales, but you will normally have to pay for treatment privately.

Ketamine is also used as a recreational drug in powder and tablet form. It's illegal to have or sell ketamine in the UK. The ketamine used for mental health treatment is in a much more controlled dose than what you would buy as a recreational drug.

What's it used for? Ketamine therapy is mostly used for depression. Some people find it benefits other mental health problems. But private clinics might have strict criteria of what they will use it for. 

Are there side effects and is it safe? If you're considering ketamine treatment you should have it done by a medical professional in a medical environment. It's illegal to buy ketamine yourself.   

Common side effects of ketamine treatments include:

• Dissociation
• Dizziness
• Feeling lightheaded
• Anxiety
• Headaches
• Ringing in your ears
• High blood pressure or fast heart rate 

Some people experience mania and hallucinations. Some people find their symptoms of depression increase when they first start ketamine treatments. These include having suicidal thoughts.

The long-term effects of ketamine treatments are not known.

Ketamine treatments can also impact your fitness to drive.

Does it work?  Research does show that ketamine therapy works for some people. But more studies are needed to be sure. Research on ketamine for mental health is new compared to other treatments that have been around for a long time. There isn't any agreement about what doses or length of treatment work best.

L-theanine

What is it? L-theanine is found in tea leaves. You can buy it at health food shops to take as a supplement.

What's it used for? People tend to use L-theanine alongside other treatments to help anxiety and sleep.

Are there side effects and is it safe? If you follow the instructions on the supplements you buy, taking L-theanine should be safe. It should have few side effects. Some people experience nausea, headaches and stomach pain.

Does it work? Research shows that L-theanine can help some people with symptoms of anxiety, sleep problems and stress. Some people say it works best for them when they use it alongside other treatments. 

Light therapy

Light therapy uses a strong light to simulate sunlight and lift mood. It can be helpful for those of us that experience depression during times when there's less sunlight.

For information on light therapy see our page on treatments for seasonal affective disorder.

Using a light box wasn't perfect but the change was tangible. A real shift. I began to cope better with the dark days and didn't have the all-encompassing desire to get back into bed and stay there.

Massage

What is it? Massage involves working on the soft tissue of your body to help with relaxation, wellbeing and physical pain. There are lots of different types of massage therapy. They focus on different parts of the body with different techniques.

What's it used for? Massage is commonly used for pain conditions, general wellbeing or as part of self-care.  Some people also find massage helpful when their mental health problem is causing muscle tension. This can happen with anxiety or post-traumatic stress disorder (PTSD).

Are there side effects and is it safe? Massage is generally a safe practice. A massage therapist may use oils and creams during the treatment. These could cause a reaction if you're allergic to them. You can let the therapist know if you have any allergies before the treatment.

Some people find massage difficult if they're uncomfortable being touched.

Does it work? Massage is not used as a specific treatment for mental health problems. But research shows some people find it helpful in managing stress, wellbeing or as part of a self-care routine.

Where can I find out more?

• Complementary and Natural Healthcare Council

Meditation

What is it? There are different types of meditation. All aim to help put your mind into a state of calm, stillness and rest. Some types of meditation may involve mindfulness or a spiritual element. You can learn meditation from books, apps, online videos, or a professional.

What's it used for? Meditation can help benefit our wellbeing and reduce stress. Some people also find it helpful in managing symptoms of mental health problems. These include anxiety and depression.

Are there side effects and is it safe? Meditation is generally safe.

Does it work? Research shows that meditation can be beneficial for wellbeing, stress, sleep and managing symptoms of mental health problems.

There isn't one way to do meditation that will work for everyone. And some research shows it works best when used alongside other treatments.

Some people who experience dissociation and flashbacks have said meditation can sometimes make those symptoms worse.  But not everyone who experiences these symptoms feels this way.

Where can I find out more?

• NHS information on meditation for beginners

Meditation, exercise and yoga have all been helpful ways to regulate my mood and reduce anxiety.

Mindfulness

Mindfulness is a technique you can learn. It involves noticing what's happening in the present moment, without judgement. It aims to help you improve self-awareness and cope better with difficult thoughts and feelings.

See our mindfulness pages for more information.

Reflexology

What is it? Reflexology is based on the idea that different points on your feet and hands are linked to other parts of your body through your nervous system. During a typical session, a reflexologist will use their hands to apply gentle pressure to these points.

What's it used for? Sleep and stress. It's a common complementary therapy for people with cancer. Some find it helps manage their wellbeing during cancer treatment.

Are there side effects and is it safe? Reflexology is generally safe and there are no serious side effects. It might not be suitable for you if you have foot pain, foot ulcers or other conditions that affect your feet.

Does it work? Most mental health studies on reflexology are done on people who are also experiencing a long-term or chronic illness, such as cancer. Some of these studies find reflexology can help some people with depression, sleep problems, stress and anxiety. But the quality of evidence is not very good.

Where can I find out more?

• Complementary and Natural Healthcare Council

I really like reflexology. It helped calm me when I was in a mixed state.

Reiki

What is it? Reiki is a type of energy healing developed in Japan. Practitioners will either place their hands lightly on you or hover them above your body during the treatment. They believe that this balances energy fields around your body.

What's it used for? People use reiki for a range of health conditions, including mental health problems. Some people find it helps them with stress and anxiety.

Are there side effects and is it safe? There are no significant side effects associated with reiki.

Does it work? There has been some research on reiki for mental health. But studies have been small and not very good quality. They tend to show that reiki has very little or no effect. But some people find reiki helps with their mood.

Where can I find out more?

• Complementary and Natural Healthcare Council

Spiritual and faith healing

What is it? Spiritual and faith healing refers to practices that use faith or religious connection to treat a health condition. It can involve rituals, prayers, and religious or spiritual objects. It can also include other complementary and alternative therapies, such as meditation.

Spiritual and faith healing can involve different ideas on what causes mental health problems. This can include beliefs that mental health problems are caused by evil spirits or by lack of faith. This can be very harmful for people with mental health problems.

But some people also find that faith and spiritual connection is an important part of managing their mental health.

What's it used for? Different people and groups use spiritual and religious healing in different ways.

Are there side effects and is it safe? This will depend on the type of healing. Some practices are safe, and others might be harmful.

Some people can find their experiences of faith and spiritual healing cause trauma and don't make their mental health better. This is particularly the case if the treatment was forced on them.

Does it work? There's not much evidence to support how spiritual and faith healing works. But research shows that people who have a strong religious or spiritual belief can find it helpful.

Where can I find out more?

• Royal College of Psychiatrists information on spirituality and mental health

My way of coping is by praying, meditation and sound healing.

St John's wort

St John's wort is a herbal remedy. It's used to treat depression.

For more information see our page on St John's wort.

Tai Chi

What is it? Tai Chi is a Chinese martial art. It uses flowing movements and deep breathing to help with relaxation, physical health and wellbeing. 

What's it used for? Tai Chi is often used as part of a general wellbeing practice. Some people use it to help with stress, depression and anxiety.

Are there side effects and is it safe? Tai Chi is a generally safe practice and has no significant side effects. 

Does it work? Research on Tai Chi shows it can be beneficial for some people for wellbeing, depression and anxiety.

Vagus nerve devices and techniques

What is it? The vagus nerve is a long nerve that connects different parts of our bodies, including the heart, brain and gut. Some people believe you can calm this nerve using devices you can buy or techniques you learn. And that this helps symptoms of anxiety and stress.

Vagus nerve stimulator devices that you can buy sit around or clip onto your ear. They send a small electric current through it. 

There are techniques you can do yourself. Some people feel they calm the vagus nerve. They include humming, deep breathing and massage. 

These techniques and devices are different to Vagus nerve stimulation (VNS) surgery. This surgery is used in rare cases of depression. For more information about this surgery, see our page on vagus nerve stimulation.

What's it used for? Vagus nerve devices and stimulation are mostly used for stress and anxiety.

Are there side effects and is it safe? Some people who use vagus nerve stimulation devices have mild side effects. These include feeling sick, dizzy and getting headaches.

Does it work? The science behind vagus nerve stimulation is unclear.

Some researchers feel that the way people talk about vagus nerve stimulation doesn't match how science understands the way the nervous system works. The techniques that people use might help. But it could be for a range of reasons that aren't just based on the vagus nerve. 

There's not much good evidence to support that vagus nerve stimulation devices you can buy work well for anxiety. 

Vitamins and supplements

What are they? Our bodies need certain nutrients, like vitamins and minerals, to keep healthy. We can usually get these from the food we eat.

We can take vitamins, minerals and other nutrients as supplements if we aren't able to get them from our diet. Or if we have a health condition that impacts our nutrient levels.

What are they used for? Different supplements help with different health conditions. This will depend on what nutrients are in the supplement.

Are there side effects and are they safe? Taking too much of certain vitamins and minerals can be harmful. The NHS information on vitamins and minerals explains what happens if you take too much of them.

Do they work? Unless your mental health problem is caused by a nutrient deficiency, supplements are unlikely to be enough on their own to help your mental health problem.

But making sure you're getting your essential nutrients daily can improve your wellbeing and general health.

Where can I find out more?

• NHS information on vitamins and minerals

I have found that vitamin D, regular exercise, healthy eating and a heated blanket helps with both my mental health and sleep issues.

Weighted blankets

What are they? Weighted blankets are blankets lined or made with heavy materials, such as metal. Some people find that the pressure from a weighted blanket helps them to feel calm. 

What are they used for? Anxiety and sleep problems.  

Are there side effects and are they safe? Weighted blankets are safe as long as they aren't too heavy. It's recommended that you don't use a blanket that's heavier than 10% of your body weight. 

You may find a weighted blanket uncomfortable if you don't like physical touch. Or if you don't like heavy things on your body.

Do they work? Research has shown that weighted blankets can help with symptoms of anxiety. Some evidence shows they can help with sleep problems. Other evidence shows they don't have much of an effect.

I’ve used a weighted blanket when I’m struggling with anxiety and it does really help. I think it tricks your mind into thinking someone is hugging you. Like you’re being taken care of.

Yoga

What is it? Yoga is a form of exercise that involves moving your body into different poses. It often involves focused breathing and can involve meditation. There are many different kinds of yoga practice.

What's it used for? Many people use yoga as part of general exercise, self-care and relaxation. Some people also find it helps manage stress and symptoms of anxiety, depression and other mental health problems.

Are there side effects and is it safe? Yoga is generally safe. Some forms of yoga might be harder depending on your health or how much yoga you've done before. You might experience muscle strains if you push yourself too hard. Or if you don't follow the poses properly.

Does it work? Research on yoga has shown that it can help with stress, anxiety and depression. Many people find it a helpful part of looking after their wellbeing. There's some research to show it might help with symptoms of other mental health problems. But the evidence is not as good.

Where can I find out more?

• NHS pilates and yoga exercise videos

Having yoga as a practice to use in day-to-day life has helped my mental health generally. I can use movements I feel comfortable and safe with, as well as breathwork outside of class to support me.