Treating Insomnia

Insomnia is a common sleep disorder that makes it hard for one to fall asleep, stay asleep, and/or get good quality sleep. These symptoms persist even when individuals with insomnia have the time and right environment for good sleep. When insomnia is left untreated, it can interfere with daily activities as one may feel tired and unrested throughout their day. The following are methods for treating insomnia that have been proven to help many.

Creating Healthy Sleep Habits

  • Make your bedroom as “sleep friendly” as possible
    • Do your best to keep your room quiet and at a comfortable temperature
  • Create a timely routine of when to wake up and when to go to sleep
    • Try to maintain consist sleep times even on weekends
  • Try to get in physical activity during your day
    • Exercise can help make it easier for one to sleep at night, but it is best to avoid exercising too close to your bedtime
  • Learn new ways to manage stress
    • Finding a way to relax and lower stress levels can help one wind down and sleep better a night

Cognitive Behavioral Therapy for Insomnia

  • Cognitive therapy
    • Can help one feel less nervous and think more positively
  • Relaxation and Meditation Therapy
    • Helps teach individuals how to relax and fall asleep faster
  • Sleep Restriction Therapy
    • This type of therapy gives you a specific amount of time to spend in bed, whether or not you sleep during that time. This method overtime has been found to help improve one’s ability to fall asleep and quality of sleep


  • Prescription medications
    • Benzodiazepines can be helpful for getting a better night’s rest, but they are habit forming and should not be taken for more than a few weeks
    • Benzodiazepine receptors agonists, such as zolpidemzaleplon, and eszopiclone
    • Melatonin receptor agonists, such as ramelteon
    • Orexin receptor antagonists, such as suvorexant
  • Over-the-counter medicine or supplements
    • Melatonin supplements are lab-made versions of the sleep hormone, melatonin
    • Other over-the-counter medications may be used as sleep aids

More information and RESOURCES

  • To learn more about insomnia and treatment, we suggest the following link:
  • We recommend talking to your healthcare provider before attempting to treat insomnia or with any additional questions you may have


Treating Depression

Depressive disorder, often referred to as depression, is more than just a rough patch or period of sadness in one’s life, but rather a serious mental health condition that is also one of the most common. The symptoms of depression can vary, but tend to commonly interfere with an individual’s day to day life. For those struggling with depression, there is hope as treatment is available and has been proven to make a difference. The following list features various common types of treatment used for treating depressive disorders. 


Psychotherapy, also called talk therapy or counseling, is widely recognized as an effective way to treat depression.

There are various types of psychotherapy, including cognitive behavioral therapy (CBT) and interpersonal therapy (IPT). CBT helps change the negative thinking patterns one may have because of depression. IPT focuses on improving problems in relationships or other aspects of life that may be contributing to one’s depression.


For some people, antidepressant medications may help reduce or control depression symptoms. 

Types of antidepressants include:

    • Selective serotonin reuptake inhibitors (SSRIs), which are the most commonly used type of antidepressant and include medications such as: Prozac, Zoloft, Lexapro, and more.
    • Serotonin and norepinephrine reuptake inhibitors (SNRIs) which include: Effexor, Pristiq, and more.
    • Norepinephrine-dopamine reuptake inhibitors (NDRIs) which include: Wellbutrin and more.

More information and RESOURCES

  • We recommend talking to your healthcare provider with any questions or concerns you may have.
  • To learn more about depression and the treatment used, we suggest the following links:
    • NAMI:
    • NIMH:



NAtional Suicide Prevention Month

National Suicide Prevention Month is recognized every September to help raise awareness on the topic.

During the month of September, healthcare professionals, survivors, allies, and more, come together to promote suicide awareness and education.

Suicidal thoughts can affect anyone, and are often the result of an untreated mental health condition. However, there is help available. We aspire to raise awareness, spread hope, and provide resources for those struggling with suicidal thoughts, and also those who have been impacted by suicide.


Crisis Resources:

  • If you or someone you know is in an emergency, call 911 immediately.
  • If you are in crisis or are experiencing difficult or suicidal thoughts, call the National Suicide Hotline at 1-800-273 TALK (8255)
  • If you’re uncomfortable talking on the phone, you can also text NAMI to 741-741 to be connected to a free, trained crisis counselor on the Crisis Text Line.

For more information and resources, use the following links to these nationally recognized organizations:



Overview Of PTSD

Posttraumatic Stress Disorder (PTSD) is a disorder that individuals can develop after experiencing a traumatic event, such as an accident, assault, military combat, or natural disaster. According to the National Institute of Mental Health, PTSD affects 3.6% of Americans. There is hope, however, as treatment is available for those struggling with PTSD.


Many people will feel short term responses to life-threatening events, but when symptoms persist and become long term it can lead to the diagnosis of PTSD. Symptoms for people with PTSD may vary, but common symptoms include:

  • Re-experiencing Symptoms
    • Recurring, distressing memories
    • Flashbacks of trauma
    • Bad dreams
  • Avoidance Symptoms 
    • Avoiding certain places or things that remind one of the traumatic event
    • Avoiding thoughts about the traumatic event
  • Arousal Symptoms
    • Feeling tense or on edge
    • Easily startled
    • Outbursts of anger
  • Cognitive and Mood Symptoms
    • Trouble remembering the event
    • Feelings of guilt and/or blame
    • Loss of interest in once enjoyable activities
    • Negative thoughts about one’s self


Treatment varies by person, but the most common types of treatment used for PTSD include the following: 

  • Medication
    • Antidepressants are the most studied type of medication for treating PTSD. They have been found to help treat symptoms of worry, anger, sadness, and a feeling of numbness. 
    • Other medication types may be used in the treatment of specific symptoms.
  • Psychotherapy (often called “talk therapy”)
    • Psychotherapy can include one-on-one talk sessions or group sessions.
    • The therapy tends to include education on symptoms, learning how to help identify symptoms, and skills to manage symptoms.
    •  Cognitive Behavioral Therapy (CBT) is also common and includes:
      • Exposure therapy
      • Cognitive restructuring



We are excited to announce that NW Mind-Body Wellness will be opening a new office in Bend, Oregon this September. With the new office, we will be welcoming all prior Roots Family Medicine patients. We look forward to meeting and serving you.

For more information, check back on our website, follow our social media accounts, or contact us.

Links to our Social Media

  • Facebook:
  • Instagram:
  • LinkedIn:


ADHD: Signs and Symptoms

Attention deficit hyperactivity disorder (ADHD) is marked by inattention, hyperactivity and impulsivity. It affects not only children, but also many adults. For individuals with ADHD, the symptoms interfere with daily life. With treatment, however, people with ADHD can further their success in school, work, and other aspects of life.


The symptoms of ADHD may vary depending on the person. Common symptoms include, but are not limited to:

  • Inattention
    • Difficulty keeping focus
    • Disorganized
    • Easily distracted
    • Trouble completing assignments or projects
    • Difficulty processing information quickly 
  • Hyperactivity
    • Trouble sitting still
    • Often fidgeting or talking
    • Restlessness
  • Impulsivity
    • Interrupting others
    • Impatience
    • Acting without thinking of consequences
    • Inability to delay gratification 

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Medication
    • Although not always, stimulants are most commonly used to treat ADHD as they increase dopamine and norepinephrine, which play essential roles in thinking and attention
    • Non-stimulants may also be used in the treatment of ADHD although tend to work slower, but they still have been found to improve focus, attention, and impulsivity
  • Psychotherapy
    • Behavioral therapy is often used as it helps one monitor their behaviors, and focus on the positives of controlling their impulses
    • Cognitive behavioral therapy is also used as it helps teach mindfulness activities and creates a greater sense of self-awareness


  • To learn more about attention deficit hyperactivity disorder, or to find out if it may affect you, we recommend contacting your health care provider.
  • To read more about ADHD, the following resources are suggested:
    • NAMI:
    • NIMH:


Treating Anxiety Disorders

Anxiety is one of the most common mental health disorders in the United States. Many people get feelings of anxiety but, an anxiety disorder is more than a passing feeling and can prevent one from being able to complete everyday tasks, due to the intense fear and distress they may feel. Treatment, however, can help and is available for those struggling with an anxiety disorder. 


Psychotherapy, which is also referred to as talk therapy or counseling, involves working with a therapist or mental health professional to help reduce anxiety symptoms.

One of the most effective forms of treating anxiety using psychotherapy is cognitive behavioral therapy (CBT). This form of therapy focuses on teaching an individual the skills needed to help complete everyday tasks and feel their best while doing so. 


Various different types of medication are used in the treatment of anxiety disorders, all with the goal of relieving the anxiety symptoms of the user. 

Types of medication used to treat anxiety disorders include:

    • Certain antidepressants
    • Anti-anxiety medications, such as buspirone
    • In some cases, benzodiazepines

More information and RESOURCES

  • We recommend talking to your healthcare provider with any questions or concerns you may have.
  • To learn more about anxiety disorders and the treatment used, we suggest the following links:
    • NAMI:
    • NIMH:

Binge Eating Disorder: Signs and Symptoms

Binge Eating Disorder (BED) is characterized by recurrent episodes of binge eating accompanied by feelings of distress and a lack of control. For individuals with BED, unlike bulimia nervosa, the binge-eating is not followed with purging, excessive exercise, or fasting. As result of the episodes, people with binge eating disorder are often overweight or obese. According to the National Institute of Mental Health, it is the most common eating disorder in the United States. Complete recovery is possible for those with BED.


The symptoms of binge eating disorder may vary depending on the person. Common symptoms include, but are not limited to:

  • Eating unusually large amounts of food in a specific amount of time, such as a 2-hour period
  • Eating when already full
  • Eating fast during binge episodes
  • Eating until the point of discomfort
  • Eating in private to avoid embarrassment
  • Feelings of distress or guilt about eating
  •  Frequently diet, often without the result of weight loss

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Individual, group, and/or family psychotherapy
  • Medical care and monitoring
  • Nutritional counseling
  • Medications


  • To learn more about binge eating disorder, or to find out if it may affect you, we recommend contacting your health care provider.
  • To read more about BED and other eating disorders, the following resources are suggested:
    • NAMI:
    • NIMH:
    • NIMH “About More Than Food”:


Becoming Your Healthiest Self

Individuals all have unique health needs, specific to their body and mind. To create the healthiest version of you, it may take some self discovery, however, there are steps we can take to help ourselves along the way. The National Institute of Health (NIH) has provided the public with wellness toolkits to help promote everyone becoming their healthiest self. The following list highlights some of the NIH’s most useful tips.

Improve Your Emotional Health

  • Reduce stress
    • Make sure you are getting enough sleep
    • Set priorities, decide what you must do and what can wait
    • Try out new relaxation methods, such as yoga or meditation
  • Attempt to brighten your outlook
    • Note your accomplishments rather than focusing on what you haven’t done
    • Forgive yourself and remember that people make mistakes
    • Give yourself credit for the good deeds and positivity you spread
  • Try to be more mindful
    • Enjoy strolls and admire your surroundings
    • Practice mindful eating, enjoying the flavors and experience
    • Take deep breaths: “Breathe in through your nose to a count of 4, hold for 1 second and then exhale through the mouth to a count of 5. Repeat often.”

Improve Your Physical Health

  • Increase your activity level
    • Try walking or biking in your free time or as an alternative mode of transportation
    • Take the stairs instead of an elevator when possible
    • Try strength exercises, such as using hand weights at home
  • Find a healthy weight for your body
    • Eat healthy
      • Be mindful of portion size
      • Limit added sugars
      • Try to incorporate fruits and vegetables into your meals or eat them as snacks
    • Be active
      • Find activities that you enjoy so they don’t feel like work
      • Get active even if you don’t have much time, every bit counts

Improve Your Social Health

  • Take care of yourself while caring for others
    • Ask for help with tasks when needed
    • Help stay organized with things such as to-do lists or a daily routine
    • Make time for your hobbies and interests when you can
  • Build healthy relationships
    • Share your honest feelings with others
    • Listen to others without judgement
    • Set boundaries with people when necessary
  • Make new social connections
    • Join a group focused around one of your hobbies or interests
    • Take a class and learn a new skill
    • Join a local community group
    • Find volunteer opportunities 

Improve Your ENvironment

  • Make your home healthier
    • Try to use “Safer Choice” or non-toxic products when cleaning
    • When cleaning, open a window or use a fan for better air circulation
    • Maintain a good ventilation system within your home
  • Stay safe against extreme hot and cold weather
    • Wear sunglasses to protect against UVA and UVB
    • Use sunscreen that blocks both UVA and UVB with a SPF of at least 15, but preferably higher
    • Drink plenty of water when spending time in hot weather
    • In cold weather, dress in proper layers and rain protection if necessary

More information and RESOURCES

  • To learn more about becoming your healthiest self, we suggest the following link to NIH’s wellness toolkits:
  • We recommend talking to your healthcare provider with any additional questions you may have.


This September, NW Mind-Body Wellness will be opening a new office for mental health care in Wilsonville, Oregon, conveniently located off of I-5. We are excited to announce the opening of this new office as our expansion will allow for more individuals to receive the care that they deserve. For more information, check back on our website and follow our social media for updates coming soon. 

Links to our Social Media

  • Facebook:
  • Instagram:
  • LinkedIn: