PTSD and Law Enforcement

 by Brian Warriner

            PTSD or Post Traumatic Stress Disorder is often associated with the military. The combat veterans have been in many battle areas. However, I want to raise awareness among law enforcement. Especially with many putting their lives on the line to protect the community. Not those who are “dirty” cops who betray the community they were sworn to protect. Hell, the good cops deal with them because of the dirty ones, and the reputation of law enforcement throughout the country in these dark times. Not all cops are the same, but the trauma they experience in responding to calls is. Answering the call of a domestic dispute can turn into a shoot-out, or a traffic stop can turn deadly. Alternatively, maybe you are a rookie showing up to the first call of your career, and it is a multi-car accident with victims' bodies mangled. The sight of blood, open wounds, and it all is hitting you at once can leave a lasting impact. It is something that you will never forget. You have to jump in and do your job.

            Given the constant under-fire, the news stories we hear, and the public's views of law enforcement, things are not good. Because the “dirty” cops who go on power trips and racially profile, and believe the public does not know their rights. The political climate also does not help matters any, when you have police officers cooperating with ICE. The public has lost confidence in the police and various law enforcement agencies. There have been numerous cops murdered due to the public's view. Whether they are on duty or off, the trauma that they experience is traumatic to say the least.  Back in December, a Delaware cop was shot and killed at the DMV. Sometime ago in Philadelphia, a cop was delivering a warrant and was shot and killed. This led to a standoff between the police and the shooter.

            These experiences in being a cop can be traumatic experiences, when your friend, partner, brother, or sister in arms is shot and killed on the job or not. You may experience PTSD. With my nephew being a police officer, or cop, I am on high alert and worried. However, he is a fighter and has a lot to live for, and I am very proud of the man he has become. However, knowing what the police go through makes the protective uncle in me come out. I would fight a bear if it attacked any of my nieces or nephews. This is why I am writing this entry, because mental health disorders do not discriminate; they are equal opportunity employers.

What is PTSD?

            PTSD, or Post-Traumatic Stress Disorder, is defined by the DSM-5 as the development of characteristics or symptoms after experiencing one or more traumatic events (American Psychiatric Association, 2024). These events can be anything that causes trauma, such as sexual assault, war events, and even natural disasters. For law enforcement, this can be their first accident, responding to the numerous murders and the various calls that they have to respond to. Imagine being a police officer, and you respond to a call where a woman was beaten, raped, stabbed, and left for dead in a vacant lot. When you see the victim, you see her as someone’s child, someone’s daughter. Afterwards, you go home to your children and hug them. Events like this can be traumatic for a person. I have found it something that, as a homicide detective, you have experienced numerous murder investigations. It is difficult to experience while keeping your mind from going to the dark places this kind of trauma can cause.

            Post Traumatic Stress Disorder varies from person to person, with fear-based re-experiencing, emotional, and behavioral symptoms predominating. For others, it may be arousal and reactive-externalizing symptoms are prominent. While others may show signs of dissociation, some can experience a combination of symptoms. The DSM-5, which is the Diagnostic and Statistical Manual of Mental Disorders, was published by the American Psychiatric Association. Therapists, psychologists, and psychiatrists use this manual to diagnose patients.

Statistics

            According to firstresponderswellness.com, 61% of police officers are screened positive for PTSD. The statistics of law enforcement having PTSD vary. However, nationwide, the rates of PTSD range from 7%-35%, which means approximately 19 % of officers may have PTSD. Where 35% of officers meet the criteria of PTSD, 38 % have experienced a significant impact of trauma.

            Unfortunately, some law enforcement agencies are teaming up with ICE and federal agents to commit illegal kidnappings and murders of people. Law enforcement is taking a hit. Moreover, the number of those who are suffering or living with PTSD is going up.

Symptoms and Signs

            There is a set of signs and symptoms that define PTSD. For law enforcement, the frequent exposure to traumatic events that involve children, accidents, natural disasters, and violent crimes is a concern. The lack of mental health treatment and support, and organizational stress, such as long shifts, disruptions to sleep and personal lives, and public scrutiny. All of these, mounted together over a long period of time, can cause a person to develop PTSD (Patel, 2025).

            The problem with the lack of mental health support is that it can affect officers' lives. It can lead to addictions, depression, anxiety, suicidal thoughts, affect workplace performance, and issues in the community (Patel, 2025). It can make an officer unprofessional on the job and when dealing with the public, which can spill over and cause more issues than they intended.

Treatment

            Researchers have found evidence that Cognitive Behavior Therapy and/ or Eye Movement Desensitization and Reprocessing have been beneficial to the treatment of PTSD (Hasan, 2024). Eye Movement Desensitization and Reprocessing is a treatment that is backed by evidence that helps the client process their traumatic memories. It is achieved by engaging both sides of the brain through bilateral stimulation, such as tapping and sound (Positive Change Psychological Services, 2025).

             Cognitive Behavioral Therapy, which focuses on changing negative thought patterns, behaviors, and beliefs once they have been identified. CBT is an evidence-based approach to treating PTSD (Team, 2024). Through the process, the client learns to identify triggers that influence their thoughts, behaviors, and beliefs. CBT has been known to treat anxiety, depression, and various other mental health disorders (Positive Changes Psychological Services, 2025).

            However, when combined with journaling, you can write out your thoughts, ideas, and behaviors and identify them through writing. Because I believe speaking to them does not cement them into your reality. When you journal them down, you cannot escape them. They are right in front of you in writing and clear as can be.  

            In conclusion, it is possible to have PTSD, and it becomes a managed disorder. I ask those in law enforcement to seek help if they feel they are dealing with PTSD to get some help. If your department does not have the resources, other agencies can help you. Ask around, ask your union, and even go to organizations that offer mental health services. Thank you for protecting our communities.

 

 

 

 

 

References

American Psychiatric Association. (2024). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). American Psychiatric Association.

 

‌Team, N. editorial. (2024, August 22). PTSD in Police Officers: Comprehensive Guide to Treatment, Recovery, and Support. NeuroLaunch.com. https://neurolaunch.com/ptsd-treatment-for-police-officers/

 

Hazan, J. (2024, December 19). EMDR Therapy vs. Cognitive Behavioral Therapy: Which is Right for You? Modern Therapy Group. https://moderntherapygroup.com/emdr-therapy-vs-cognitive-behavioral-therapy/

 

‌Positive Changes Psychological Services (2025, July 30). Positive Change Psychological Services. Positive Change Psychological Services. https://www.positivechangepsychological.com/articles/combining-emdr-therapy-with-cognitive-behavioral-therapy-cbt-what-you-should-know

 

‌Patel, D. S. (2025, December 22). How Many Active Law Enforcement Officers Suffer From PTSD? - Advance Study. Advance Study. https://advancestudy.org/how-many-active-law-enforcement-officers-suffer-from-ptsd/

Energy Healing Therapies and How They Enhance Mental Health Treatment

 by Brian Warriner

            Energy healing, or energy work, is something I am passionate about. I have learned everything that I possibly can on the subject. From modalities, the aura, chakras, and when they are out of balance, aligned, and how to bring about health. I have advocated for energy work or holistic medicine to be used alongside Western medicine because I have seen how it works, not just through my studies, but in the workings of people like Donna Eden, the founder of Eden Energy Medicine. At a young age, Donna, a mother of two young girls, had Multiple Sclerosis, a heart attack, and was told by her western doctors that she had to find someone to raise her daughters because there was nothing more for them to do; she was going to die. She studied Chinese medicine and meridians, and, through her ability to see energy, she healed herself of her medical issues. While she was practicing energy medicine, a group of doctors sued her, claiming she was stealing money from them. Their patients would come to see her, and she would help them heal themselves. A judge ordered that if the doctors could bring forward one patient she hurt, they would hear the case. The doctors could not find one patient, and their case was dismissed. Since then, most of those doctors sent patients to her. She has since switched from seeing clients to teaching her Eden Energy Medicine and certification course and writing books.

            I noticed that when people say they had pain, they would do the laying on of hands. I would cringe because all they were doing was pushing the pain deeper. I would show them you have to remove the blockage, the pain, and then restore energy flow. I started to understand what a disease is: it is a dis-ease in the body's flow of energy. I noticed that when you are stationary for too long, you fall asleep. Or if you keep thinking or worrying about something, it will happen. That is because we forget that the mind is both healer and killer. In Dolores Cannon's work, we can think ourselves into illness and disease. Which is true, because how many of us have said things like I can’t stomach life or my heart is not in it and end up with stomach issues or heart issues. It is because we spoke ourselves into these issues.

            When it comes to mental healthcare, I am joining a group of people who are taking a holistic approach to mental healthcare by bridging the gap between holistic health and Western health. I believe sometimes mental health needs medication to help the person become stabilized, to be able to focus on the treatment, such as journaling, meditation, working out, and being in therapy. Taking a medication(s), is a way of turning down the volume so that a person can learn, develop and train in the tools that they need to help them when they have a mental health episode. Being monitored by a psychologist or psychiatrist, who can legally prescribe medication, takes a team to monitor a client. Everything needs to be documented. When it comes to mental healthcare, I feel that you have the doctor monitoring the medication part, and a therapist whom you are speaking to. That person is using the holistic approach to assist you and getting you to journal, using art therapy, working out, nutrition, or other means of helping you develop the skills needed for neutralizing your mental health disorders, also getting you okay with speaking about your battles and struggles. In doing so, we break the stigma of mental health. Speaking about it and sharing our stories is how we change the dialogue around the subject.

            Energy healing can help in your mental health journey. When I started to see a new healer, she is a licensed practical counselor, shamanic practitioner, and creative arts therapist. During our sessions, we would talk and set the road map for the work we were about to do. Then came the energy healing work, where I would lie on the table and get comfortable. She would do the energy work. I would feel the energy shifting, moving, being removed, or placed. I would see the helping spirits and the ancestors who would be in the room. I was a client for a while until I couldn’t afford to go anymore. I loved it because I would be doing the work, and the energy healing part helped boost me. My mood shifted, and I was able to stand in my power and walk this world with confidence. I hope that in 2026, I can start having regular energy work done again. I have shared my experience with energy work and my work as a healer in previous blogs, and I will continue to do so.

            Not only do I wish to have regular energy sessions, but I also want to learn more about Reiki. I am a Reiki Master Teacher, but it is always good to get a refresher course. I would love to learn new modalities and practice them. It is my dream to open my own holistic wellness business focused on mental healthcare and to take a holistic health approach to treatment. I will be posting about this journey.

            If you are interested in my healing journey, I recommend purchasing a copy of my book, With the Hands of a Healer. You can scan the QR codes below to purchase. Available in paperback, hardback, and eBook.

 Use this code for the Paperback Version.

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The Holistic Approach to Mental Health

 by Brian Warriner

            The landscape of mental healthcare is changing, and the options in treatment for mental health disorders are changing. With the holistic approach, you are treated as a whole person (Better Help, Editorial Team, 2025). This means that mind, body, spirit, and every aspect of your life are included in your treatment, including your sex life, emotions, cognition, social interactions, and eating habits. From this, one can link everything together and enhance one's treatment. If this includes medication, your healthcare team needs to be informed about your treatment.

            As a holistic health practitioner, I have spent years learning and practicing different modalities, including massage therapy, Reiki, energy healing, and Eden Energy Healing. Through my education and career as a massage therapist, I learned how aromatherapy and massage can help with physical ailments and reduce stress through massage therapy. I worked in corporate spas like Hand and Stone or Massage Envy. When I taught massage therapy, I spoke to my students about energy healing and how to incorporate it into their massages.

            My passion has been energy healing, and for my birthday one year ago, I bought myself a Reiki certification. I went to a teacher who taught me levels one and two together. Then, I was certified at level three as a Master Teacher. The fun part was performing my first session with my teacher. Then, afterwards, I received some feedback and learned what I could do to improve. Since then, I have learned about and read about various energy healing modalities and have fallen in love with holistic. Moreover, how can you incorporate them into your medical and healthcare treatments? I have written a book about energy healing and Reiki titled With The Hands of a Healer. I discussed the chakra system, offered ways to incorporate energy work into your life, and explained how to ground your energy. It was something I was proud of, as it combined my years of study and practice into one place.

            I have made holistic health my life’s work, and now I am starting a new chapter in my passion and career. I believe that improving your energy field can help prevent diseases and alleviate the pain of cancer treatment and many other health issues. Through this post, you will see that passion as I educate you, my wonderful readers. I hope you include this in your mental health treatment.

Mind-Body Connection

            I have mentioned this in different terms in previous posts. The Mind-Body connection is a relationship between your mind and body. Where your mind reacts to your word and your body reacts to your mind. For example, when you keep repeating a certain phrase, you develop a physical issue. It is well documented through the works of Dolores Cannon and her Quantum Healing Hypnosis Technique. She discussed how we think ourselves into disease. This is the truth: We say things like, “My back is killing me.” “I cannot stomach life.” Alternatively, “My head is killing me.” If we say it often, we will develop physical issues. You break your back, or develop stomach cancer, or you have a stroke. You spoke those things into existence. We need to stop that and start to program for positive things.

            Mind-body connection is a relationship between your mental and physical health. This can also affect your emotional and bodily states (McGarvie, 2025). It is important to understand how our health is interconnected. Our words create the world around us, our mind reacts to those words, and our body reacts to the mind. Making the mind the healer and the killer. Because we do think ourselves into sickness and disease, we can think ourselves into disease by saying things that create the sickness. Also, why don’t we think ourselves into health? Saying things like, “I am healthy.” “I am strong, healthy, and all my body systems work in perfect working order.”

            I do recommend that when you meditate, you go through your body systems and your cells, bringing them to a healthy state. When you listen to a live lecture of Sylvia Browne’s, she walks you through a meditation to bring your systems up and to rinse your body clean of any pain, except for pain that is a warning sign that you should see your doctor. However, the pain that we put on our bodies.

Types of Holistic Health Practices

            There are many forms of holistic health practices that can be brought into your mental health treatment. Practices like massage therapy, meditation, movement therapy, and energy healing. These practices have been proven to improve your overall health. It is because when you express what is going on with you, you release it and get it out. Then, we try to fill the hole the release has left. It keeps us stuck in the same place. Thus, we are stuck in the same cycle because it keeps us in our comfort zone. I have seen this in my energy healing work and my massage work. During massage sessions, clients often come in with pain in their necks. I would ask them, as I massage, who is a pain in the neck. It would be their spouse, children, boss, or work, whatever it may be. I would say take a deep breath in and let it out. We would do that three times, by way of breath, we are releasing the pain in the neck and bringing in healing energy to replace it. That is how I included energy work into my massage sessions. My client would feel the pain go away. I explained to them and my students when I taught massage therapy. Everything that bothers us starts on an energetic level and, over time, eats away at our aura till it hits the physical body. That is how we manifest physical health issues. We will feel it before it gets to our physical body.

            Energy work was something that I had done in the past. My spiritual journey started in 2009, and a mini session led to a full session. After my first full session, I felt like a drug addict going through withdrawal. I have talked about it in my first book, which is Retired, The Spirit of Me: Coming Out as a Medium. I discuss my spiritual journey and what I have learned up to 2013. I have since seen other healers and learned more, and right now I am not able to, but I do wish to continue my personal energy work.

Benefits of Holistic Health

            The benefits of holistic health practices are improved mental health and mood. One can also see that their sleep has improved, their energy has increased, their anxiety and stress have reduced, and they have a greater sense of peace and well-being (Baron, 2024). Depending on the practice you employ, there are other benefits. For example, if you are doing tai chi or yoga, you will notice improved flexibility, strength, and range of motion in your joints.

            When you are using a holistic health check with your doctors, you might have an issue that is contraindicated for massage, especially if you have an infection and are on antibiotics. You cannot receive a massage when you have an active infection and are on antibiotics. Once you are done with the antibiotics, you must be cleared, and most places require a doctor’s note to receive a massage. I have had to turn clients away for this. Furthermore, if you were in the hospital on a Monday and were discharged on a Friday, then do not make an appointment for a massage on a Saturday. Because you will need to be cleared by a medical doctor in order to receive a massage. I have several years of experience as a licensed massage therapist in the state of New Jersey.

            I have worked as an energy healer for many years and studied different modalities. I learned Reiki, and its noninvasiveness adds to its appeal. Because, unlike massage, the client does not have to undress to their comfort level. They get on the table for their session. I taught about energy healing and demonstrated it on a student who was going through a lot at the time. Afterwards, I sat with her and discussed in private what I was picking up. Normally, I share as I conduct the session, but not in a group setting like that. She validated what I was picking up. If you have a session with me, I will share what comes up with you, and we will work to clear it. Sometimes, the need for silence, to do the energy work, and to guide the energy is an important part. It is really what the helping spirits say.

            You can apply these holistic health practices to your mental health treatment, especially if you are recovering from addiction, stress management, management for your anxiety and depression, and for other mental health conditions (Himas, 2025). Along with these practices, nutrition also plays a role. When you make positive changes for your health and wellness, your body may start to demand them. Like changing what you ingest, your body may have you cut out the caffeine, processed foods, and fast foods. Furthermore, you might start eating fresh, clean, organic foods and beverages. When you treat yourself better and introduce these holistic health practices into your mental health treatment, you will start to feel better. However, I want to stress that you should never discontinue your mental health medication and treatment without discussing it with your mental health professionals.

            In conclusion, when you include holistic health practices in your mental health treatment plan, remember these important points. Make sure your team is in communication with each other. That your doctor prescribes medication is an integral part of your treatment plan. Even if they do not believe in a holistic health approach, research and studies support its effectiveness, and a true practitioner of holistic health will show you. It is about you, the client, and treating you as a whole person, and getting to the root of your issues.

 

 If you wish to purchase a copy of my book With the Hands of a Healer. Click on the link below. 

https://www.lulu.com/shop/brian-l-warriner/with-the-hands-of-a-healer/paperback/product-mr5kz5.html?q=Brian+L+Warriner&page=1&pageSize=4

 

 

 

 

 

 

 

 

References

Better Help, Editorial Team. (2025, February 28). The Holistic Approach to Mental

            Healthcare: Exploring Holistic Health and Therapy| Better Help. Betterhelp.com

            https://www.beatterhelp.com/advice/therapy/the-holistic-approach-to-mental-health-care-exploring-holistic-health-and-therapy/

McGarvie, Susan. (2025, April 16). Body-Mind Integration: Training Attention For

            Mental and Physical Health. PositivePsychology.com. Positive Psychology

            https://positivepsychology.com/body-mind-integration-attention-training/

Holistic Therapy: Types, Uses, and Effectiveness. (2025, September 6). Helpguide.org.

            https://www.helpguide.org/mental-health/treatment/holistic-therapy

Baron, M. (2024, September 20). Holistic Approach to Mental Health Care-

            Moriah Behavioral Health. Moriah Behavioral Health.com

            https://www.moriahbehavioralhealth.com/holistic-approaches-to-mental health-care/

Himas, R. (2025, September 10). Understanding Holistic Approaches in Mental Health

            Centers. Mental Health Centers.

            https://www.mentalhealthcenters.org/understanding-holistic-approaches-in-mental-health-centers/

The Holistic Approach: Faith-Based Mental Healthcare

by Brian Warriner

            I know someone may question, how are spirituality and mental health connected? Moreover, what does one have to do with the other? But the simple answer is that when times get dark, such as during a mental health crisis, people look to their spiritual/ religious background for solace. It is the practices within the spiritual practices that have entered faith-based mental healthcare. Through this blog, we will look at the concept and break it down. Through my research, I found that this answered my question about the connection between spirituality and mental health.

            Faith-based Mental Healthcare brings together two of my passions, spirituality and mental healthcare. When it comes to spirituality, I enjoy meditation, prayer, and saying the rosary. I have taught myself how to pray and chant with a Buddhist mala—communicating with spirits, angels, ancestors, and saints. I love collecting and reading the various prayers of the church, praying the rosary, and lighting candles. I love learning about and hearing stories of the saints. I also thought about the religious life, the habit, and a life of prayer and service. But being strictly Catholic is not my thing. I have been ordained as a minister with the Universal Life Church. It has allowed me to study and read the bible and various other religious texts. To me, being spiritual means to do good, help each other, then shut up and go home.

            Exploring faith-based mental healthcare is providing me with another avenue to explore in my career in mental healthcare.

What is Spirituality and Faith-Based Mental Healthcare?

            Spirituality is defined as the quality of being concerned with the human spirit or soul as opposed to material or physical things (Merriam-Webster, 2019). There is a difference between spirituality and religion. Spirituality to me is the expression of my soul that is not bound by strict dogmatic rules. It is how I see those I interact with as spiritual beings experiencing human experience. I have my path and relationship with mother and father God. I do not follow the dogmatic rules of Christianity, Islam, or Judaism. Personally, I am a Celtic Witch who indulges in many traditions of majick. It is my affinity for different aspects of both religious and spiritual life.

            In an article in Psychology Today, spirituality is defined as “an expression of the transcendent ways in which to fulfill human potential, and this may include religion” (Sallcru, 2022). There is an acknowledgment of how spirituality can enhance the therapeutic process and contribute to improving one’s life—your spiritual health matters to your mental health as well as your overall health. However, I found Nuerolaunch.com’s definition to be more fitting for understanding Faith-based Mental Healthcare. They define it as the foundation of your understanding and movement through adversities, which can enhance your emotional resilience and emotional regulation (Team, 2025).

            Faith-based mental healthcare started when psychologists started to reach out to religious organizations to change the way religions and people of faith see the stigma in seeking help for mental health disorders. Many religions find that only God can cure you, and if you seek help, then you do not trust God to heal you. However, faith-based mental healthcare comes in (Weir, 2020). For many decades, clergy counseled their flock on mental health issues. Nevertheless, they never diagnosed or treated any mental health issues. This is where spirituality and mental health intersect. As a person who is dealing with mental health disorders and is studying to be a clinical mental health counselor, and someone who is spiritual, this is right up my alley.

            Every center that offers Faith-Based Mental Healthcare is different. However, the overhead view is that they utilize scripture to provide perspective on one's life and actions, incorporating mindfulness, meditation, and group therapy. The treatment also combines Cognitive Behavioral Therapy within the faith-based activities. It is not just for the faithful; it is for everyone who finds themselves on any path, whether you have been a lifelong believer, curious, or a recent convert to any faith. This form of care is open to everyone.

            Faith-based mental healthcare does not replace medical interventions; however, it enhances them with proven methods such as meditation, prayer, and many other activities. You also have a therapist whom you work with on your mental health issues. In fact, it is stated that faith-based mental healthcare is where spirituality meets science (Team, 2025).

            I know that more can be said, but my research has taken me this far. I will be blogging more about Faith-Based Mental Healthcare and (CBT) Cognitive Behavioral Therapy. I asked whether churches have taken this up and offer this service to their congregations. It has piqued my interest, and I want to explore this further and incorporate it into my expertise as a tool to help those in need. Especially ridding themselves of the stigma that religion places on seeking help. Together, we can help each other break the stigma and seek the help we need.

 

 

References

Merriam-Webster. (2019). Definition of Spirituality. Merriam-Webster.com.

                https://www.merriam-webster.com/dictionary/spirituality

Sallcru, S. (2022, August 6). Spirituality and Its Contribution to Mental Health. Psychology Today.

                https://www.psychologytoday.com/us/blog/psychology-insight-new-world/200208/spirituality-and-its-contribution-mental-health?msockid=3c615a7a3ec3684126f04bdc3fda69d9

Team, N, Editorial. (2025, February 16). Spirituality and Mental Health: Exploring The Intricate Connection.

                Neurolaunch.com. https://neurolaunch.com/spirituality-and-mental-health/

Team, N, Editorial. (2025, February 16). Faith-Based Inpatient Mental Health: Integrating Spirituality and

                Psychiatric Care. Neurolaunch.com.

https://neurolaunch.com/faith-based-inpatient-mental-health/#google_vignette

Weir, K. (2020, April 1). Reaching Out to The Faithful. American Psychological Association.

                https://www.apa.org/monitor/2020/04/reaching-faithful 

Meditation, Stress Reduction and Mental Health

 

by Brian Warriner

            Take a deep breath in and hold it, then let it out. Meditation is a tool that I have used in my life, not just as a spiritual practice but as a mental health practice. To sit quietly and let your mind focus on your breathing, and let the world around you fade away. In a world where you are dealing with anxiety or depression, meditation has been found to help manage these disorders. You must find the practices that work for you. Not all holistic practices will resonate with you. However, talking to your therapist and counselor is important to discuss what works for you.

            For me, meditation was something that I started doing when I started my spiritual journey. I would listen to guided meditations because trying to meditate on my own did not work. My mind kept wandering off, and the thoughts were constantly distracting. Guided meditation helped me focus on my breathing. When I was able to complete a meditation, I would feel calmer and grounded. I used guided meditations for grounding, connecting with my spirit guide, past lives, and many other spiritual purposes. I even tried to write my own guided meditation scripts, but that did not go well. Furthermore, I am considering becoming a certified meditation guide, which is a person who leads groups of people into a meditation practice. It is something I would like to teach people to include in their mental health treatment.

            As a holistic wellness practitioner and a soon-to-be clinical mental health therapist, I want to integrate holistic practices into the mental health field. I will try to introduce these holistic concepts into practice and teach you to incorporate them into your treatment.

How Does Meditation Connect with Treatment

            To include meditation in your treatment, it will not take hours a day. There are simple ways that take no more than twenty minutes of your time. You can do these exercises when you wake up, before you go to bed, or whenever you have a few minutes to spare. Sometimes when you are journaling, you can take a few deep breaths and allow yourself to find your grounded, centered self.

            You can even use guided meditation, available on YouTube. 

Forms of Meditation

            According to the American Psychological Association, researchers studied over 200 studies on the benefits of meditation. Through it, they found that mindfulness-based meditations have a better effect on the brain (American Psychological Association, 2019). These forms of meditation are both mindfulness-based, such as (MBSR) Mindfulness-Based Stress Reduction and (MBCT) Mindfulness-Based Cognitive Therapy. MBCT is a combination of meditation and cognitive behavior therapy. The purpose of MBCT is to give the client an understanding of what depression is, what causes them to be vulnerable, and the connection between negative thinking and their spirals (Guy-Evans, 2022)—using meditation, cognitive restructuring, and psychoeducation, to identify and modify negative thought patterns (Guy-Evans, 2022).

            Mindfulness-Based Stress Reduction is backed by evidence and research that uses mindfulness practices with meditation and wellness enhancements (Ackerman, 2017). According to Positive Psychology, there are exercises you can do to include this practice at home. MBSR uses meditation and body scans, encouraging one to be present in the moment and accept the moment. When you use MBSR, it is meant to reduce not just stress but anxiety, but to enhance one’s emotional resilience (Ackerman, 2017).

            Both MBSR and MBCT use meditation to treat mental health disorders. With these treatments, you become aware of what your triggers are and how to work through them to deactivate them. For the most part, meditation helps bring awareness to oneself because that is where we can have control. Moreover, do our part to participate in our own recovery.

            Besides mindfulness-based meditation and guided meditations, I am mentioning the various forms so you may choose from them that suits your needs. One may also try mantra meditation, where you are chanting a mantra while focusing on your breath, qigong, and tai chi, which are slow-moving movements where the focus is on the moment and the movements. Yoga is also a form of meditation where you focus on breathing. The purpose is to get your mind to focus on something else other than your problems or issues that are adding to your anxiety (Mayo Clinic, 2023).

Stress Reduction

            Meditation has been used for stress reduction for many decades. It is a tool that many people employ to help when times get difficult, like when a loved one is in the hospital with a serious medical issue, break-ups, divorces, and even during the school year when your children have so many sports and activities. Life can be stressful, whether you are a caregiver to loved ones or a student who works all day and attends classes at night. No matter what the situation, stress comes in many forms.

            May spiritual beliefs have included meditation, while the roots of it are in spiritual or religious practices, many have used it for other purposes. When you see a religious person prostrating on the floor, they are meditating. You may have also seen Buddhists or Hindus meditating and chanting. There is no wrong way or where you pull from your practice.

            The Mayo Clinic posted about simple ways to use meditation to reduce stress. Meditation does not require you to sit cross-legged, chanting peanut butter a thousand times. You can do tai chi, yoga, and Qigong, which involve slow and rhythmic movements. You can also pray or do breathing exercises that bring you into the moment and center around your breath (Mayo Clinic, 2023). It also suggests how one can use meditation during medical treatment for various medical conditions, such as cancer. Those who have survived a cardiac event, such as a heart they, are recommended to take up tai chi, not just for the exercise, but also because it has many benefits for cardiac patients.

            The fact that stress can make your mental health disorder worse. It is possible that when you reduce your stress, you can improve your mental health and your overall health. That is according to Psychology Today. Most medical professionals would agree with that. Because stress can cause you to have a panic attack, be stressed out, and cause physical health problems. It is best to include a stress reduction tool(s) into your everyday life (Ahmad, 2019).

Benefits of Meditation

            The benefits of having a meditation practice improve your overall health. Stress reduction, increased self-awareness, depression, and anxiety management. Whether you have physical issues due to mental health disorders, or because mental health disorders can cause physical issues to flare up (Welch, 2019). This could also be from certain medications that are prescribed for mental health disorders. If you are having side effects and issues with medication, please contact your mental health provider or your doctor.

            UC Davis Health has been studying the benefits of meditation and how they can improve your health. Studies have shown that meditation can lower your blood pressure, and it can help you take deep breaths that bring in fresh oxygen, which can improve lung function. If you are someone like me, who has insomnia, meditation can improve your sleep. Through meditation, you can have awareness of your thoughts, and you can use the techniques of meditation to help you get to sleep (UC Davis Health, 2022).

            You will be able to regulate your mood through meditation, and you can identify your triggers and how you react to them. If you are feeling a certain way or a situation affects your mood, you can modify it. This is the self-awareness that I stated before.

            In conclusion, when you include meditation in your mental health treatment, you develop the tools you can use when you have a mental health episode.  These tools give you ways to ease the suffering of mental health disorders and deal with them. However, I will always advise you to stick with your current mental health treatment and discuss with your doctor, therapist, or mental health professional before you do anything.

 

References

American Psychological Association. (2019, Oct 30). Mindfulness Meditation: A Research

                Proven Way to Reduce Stress. American Psychological Association.

                https://www.apa.org/topics/mindfulness/meditation

 

Guy-Evans, O. (2022, March 30). Mindfulness-Based Cognitive Therapy (MBCT) | Simply Psychology.

www.simplypsychology.org https://www.simplypsychology.org/mindfulness-based-cognitive-therapy.html

 

Ackerman, C. (2017, February 19). MBSR: 25 Mindfulness-based Stress Reduction Exercises

                And Courses. PositivePsychology.com.

https://positivepsychology.com/mindfulness-based-stress-reduction-mbsr/

 

Mayo Clinic. (2023, December 14). Meditation: A Simple Fast Way to Reduce Stress.

                Mayo Clinic. https://www.mayoclinic.org/test-procedures/meditation/in-depth/meditation/art-20045858

 

Ahmad, S M.D. (2019). Meditation and Mental Health. (2019). Psychology Today.

                https://www.psychologytoday.com/us/blog/balanced/201907/meditaion-and-mental-health?msockid=3c615a7a3ec3684126f04bdc3fd69d9

 

Welch, A. (2019, April 29). How Meditation Can Improve Your Mental Health. | Everyday Health.

                Everydayheath.com. https://www.everydayhealth.com/meditation/how-meditation-can-improve-your-mental-health/

 

UC Davis Health. (2022 December 14). 10 Health Benefits of Meditation and How to Focus on Mindfulness

                Cultivating Health; UC Davis Health.

                http://health.uscdavis.edu/blog/cultivating-health/10-health-benefits-of-meditation-and-how-to-focus-on-mindfulness-and-compassion/2022/12

Working Out and Mental Health Improvement

 

by Brian Warriner

            Working out, the gym, and exercise are words most people dread. For various reasons, especially when they need to get in better shape. This is normally at the beginning of the year with all the New Year's resolutions. It’s very short-lasting, but what if I told you that working out, exercise, and walking are good for your mental health? As well as your overall physical health.

            At my heaviest, I was in high school. I was 6 feet 4 inches tall, and I weighed about 450 pounds. Now, people didn’t believe me and said I was tall and carried it well. I carried it everywhere and was always panting and sweaty, which isn’t a good look for anyone. I was closeted to my family; I was depressed and had no direction in my life. But I had my nightly walks. I would grab my lunch bag, fill it with CDs, and my batteries. I would go for a walk. If I needed to, I would change the disc or the batteries. I would walk from my house and explore the town. My friend at the time, Jessica, joined me when life at home became ridiculous. We would walk and talk. For the most part, I would go for a walk on my own and clear my head. This is why my mental health wasn’t as bad as it was before, and it could have been. It was something that I did all year round. In winter, I would bundle up and go for a walk at night. In the summer, I would go at night, and I would be drenched in sweat. If I were on vacation at Myrtle Beach, then I would go for a night walk up and down the beach.

            For years, that is what I did; if it rained, I stayed in. Then, when I went to the doctors for a check-up, I was shocked by the weight; I was down to 250 pounds. I have lost 200 pounds in two years. I did what I could to keep up with my walks. When I started to work, that's when my walks became fewer. I would either come home from work and lie down or work at night. When I wasn’t, I would go for a walk, and there were times I tried going to the gym. But I would be there for thirty minutes and then go. Until I eventually stopped going. Now my health isn’t the best, and I have had problems with my feet. I’ve had three toes amputated due to infection. And continue to have pressure issues, which makes it difficult for me to go for my walks. I honestly hate it because I would like to start training to do charity walks. I would go for the charity walks and raise money for charity. But until I get my feet situated, I am unable to do so.

            I wanted to start walks for charity. It gives me something to develop and work on because I want to lose weight and help raise money for charity. But the benefits of improved physical and mental health are what I benefit from.

 

The Benefits of Working Out

            I have tried to work out, but my mind hates the thought of it, because I have to give up the food that I like to see results. Because of my tremors, I find it difficult to lift anything heavy without uncontrollable shaking, which is dangerous. I may not be a workout person or a gym goer. But gym goers may feel the benefits of working out. According to the Mayo Clinic, it helps with depression and anxiety reduction, reduces endorphins, takes your mind off your worries, helps you gain confidence, and is a healthier way to cope with life’s stress. One can be more social when working out in a class (Mayo Clinic, 2023). There is a reason why, when you are feeling blah or you have a bad day at work. Just go to the gym and work out.

            As you work out, you start to relieve stress, improve self-confidence, improve your sleep, and improve your cognitive abilities, sharpening your memory and thinking processes (Preiato, 2012). I know that when I was walking around my town, I would feel like my mind would be clear. I felt great—the scenery of the sunset or seeing how big the sky is. Taking a big, deep breath made me feel alive.

Even the times I tried working out at Planet Fitness, once a friend and I went and registered for membership. Then, when I was working at a spa, we had a Planet Fitness in the next shopping center. I went there and registered for a membership. I went there and would stay on the machines, such as the seated bike or treadmill. It would be thirty minutes. It was a waste of time and money, because I went there a couple of times. I didn’t know how long to do it or how to create a circuit. I gave up.

Working Out and Different Mental Health Disorders

            There are many different mental health disorders in the DSM-5, which is the Diagnostic and Statistical Manual of Mental Disorders. When you have a mental health disorder, such as depression and anxiety, it helps to move around and get out of your head. Being in your head makes depression and anxiety worse. I have experienced this myself, and it’s the worst feeling in the world. When in my head, my depressive episode is the worst feeling, I can’t even be productive. I would stay in bed, but the physical pain I feel every day, constantly, I can’t stay in bed.

            If you are a person who has depression or anxiety, then getting up and working out can help ease the symptoms of the disorder. In some cases, it can reduce the disorder from mild to moderate, can prevent the recurrence of depression, and can even counteract the weight gain symptoms of antidepressant medication (Using Exercise in Mental Health Treatment (guide)| Therapist Aid, 2025). Sometimes medication is needed, and that is a discussion with your doctor. Working out does give you exposure to the physical symptoms of what one feels during a panic attack. This helps you identify when you feel the onset of an attack. This is why you do see physical fitness centers in mental health centers and clinics, as well as rehab centers, because physical movement helps you avoid being stuck in your circumstances.

            From a holistic perspective, when you are dealing with things and you are stuck in your head. When you are lying in bed or sitting in a chair, you feel blah or lack energy. It’s because the energy within your body has become stagnant. This is the reason why you feel like crap. But if you get up and move, you feel better, even if you are cleaning the house or doing some other physical activity. When you are having a mental health episode, such as a depressive episode, get up and move. You will feel an improvement in your mental and physical state.

            If you are dealing with substance abuse, working out is a healthy replacement activity. That’s when you replace your drug taking with working out. As you work out, it can help reduce cravings. When you feel like you are going to use or have a drink, you work out. It’s because of this that you can break your addiction habit, and it makes you less prone to relapsing. Replacement activities are meant to retrain your sobriety. When you are a recovering addict, it’s best to maintain your sobriety.

You Don’t Have to Work Out; Go for a Walk

            You don’t have to hit the gym, and you don’t have to work out; just put your walking shoes on and go for a walk. I find it to be more fitting for me than working out at the gym. Plus, I am not one for looking at myself in the gym mirror. It’s a problem for me because I don’t need to get into my head with the mirror. It can fuck up your mind when you are trying to work out, and there is this mirror. No, thank you.

            When I started my walks back in high school, I didn’t know how healthy it was for me. Because I was a closeted gay kid and overwhelmed with everything that I was going through. I went for a walk. Now, after over twenty years have passed since my senior year, I still make sure that I go for my walks. Then I heard the benefits of walking, which helped me feel better after the walks. UCLA reports that walking can reduce depression and anxiety, boost my mood, enhance cognitive function, and promote mindfulness (Increased Walking Can Lessen Depression, 2025). When you are walking and breathing in the fresh air, you look into the sky or the flowers along your walk. It can help you feel at peace and relaxed. Walking can give you a sense of accomplishment, and it provides social interaction and numerous physical benefits (Increased Walking Can Lessen Depression, 2025).

            It’s something when you are walking around and you have someone with you and are talking. Or if you are like me, you have your iPod and you go for a walk. I even have a walking playlist that has high-energy music. I’m normally out for about an hour. I feel like my mind is clear, and my body feels like a weight has been lifted off my shoulders. More importantly, I feel grounded, and I am not in my head. Trust me, when you are not in your head and grounded, you can feel like everything is okay. For some time, I have had a break from the depressive and anxious thoughts. I can breathe deeply and feel better.

            In conclusion, the benefits of working and walking are designed to provide a different approach to your mental health treatment. When you include therapy, if it’s needed, medication, then you can get a hold of your mental health. But always consult with your medical professional before you start any workout routine or walking routine.

 

 

 

 

References

Mayo Clinic. (2023) Depression and Anxiety Exercise Eases Symptoms. Mayo Clinic.

            https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-excerise/art-20046495

Preiato, D. (2012, March 29). Exercise and The Brain: The Mental Health Benefits of

Exercise. Healthline. Healthline Media.

https://www.healthline.com/health/depression/excerise#general-mental-health-benefits

Using Exercise in Mental Health Treatment (Guide)| Therapist Aid. (2025) Therapist Aid

            https://www.therapistaid.com/therapy-guide/exercise-and-mental-health-treatments

Increased Walking Can Lessen Depression. (2025, January 29).

            UCLAhealth.org. UCLA Health.

            https://www.uclahealth.org/news/article/increased-walking-can-lessen-depression