Lifestyle Changes To Reduce Chronic Pain, Inflammation And Depression
Understanding the Link Between Depression, Inflammation, and Mind-Body Healing
As a holistic psychotherapist in New York City, I frequently work with high-functioning professionals, creatives, and individuals navigating emotional and physical symptoms that overlap. Many clients come to therapy reporting concerns such as fatigue, low energy, insomnia, body aches, loss of interest in daily activities, reduced libido, social withdrawal, and appetite changes.
While these symptoms often resemble depression, the underlying cause isn’t always psychological. Chronic inflammation and physiological stress can also manifest as mood changes and emotional distress. At Holistic Psychotherapy & Wellness NY, I take an integrative approach—helping clients address emotional pain while exploring contributing physical and lifestyle factors.
What Is the Connection Between Depression and Inflammation?
Emerging research reveals a strong, bidirectional relationship between inflammation and depression. According to the American Journal of Psychiatry, chronic inflammation can contribute to depressive symptoms—and depression itself may activate inflammatory processes in the body.
Inflammation plays a role in several chronic health conditions, including:
Type 2 diabetes
Cardiovascular disease
Metabolic syndrome
Rheumatoid arthritis
Multiple sclerosis
Asthma
Psoriasis
Chronic pain syndromes
These conditions are also associated with an increased risk of depression and anxiety.
What Causes Chronic Inflammation?
Inflammation is the body’s natural response to injury, trauma, or infection. However, when inflammation becomes chronic or systemic, it can create a cascade of physical and emotional health problems. Contributing factors include:
Chronic stress and elevated cortisol
Poor diet and blood sugar instability
Hormonal imbalances
Food allergies and intolerances
Environmental toxins
Hidden infections
Sleep deprivation
Over- or under-exercising
If you experience persistent depressive symptoms, pain, or fatigue—and lab markers such as C-reactive protein (CRP) are elevated—it may be time to address inflammation as part of your wellness plan.
Common Health Conditions Linked to Inflammation and Emotional Distress
Thyroid disorders
Hormone imbalances
Eczema and psoriasis
Autoimmune disorders (e.g., lupus, MS, RA, fibromyalgia)
Gut inflammation (e.g., Crohn’s disease, IBS)
Diabetes and obesity
ADHD and autism spectrum conditions
Heart disease and atherosclerosis
Alzheimer’s disease
Elevated cortisol
Periodontal disease
A Mind-Body Approach to Reducing Inflammation
In addition to psychotherapy, many clients benefit from targeted lifestyle modifications that reduce systemic inflammation and support emotional well-being. These include:
Supportive Lifestyle Practices
Prioritize quality sleep
Engage in regular, moderate exercise
Adopt a whole-food, anti-inflammatory diet
Limit processed foods, trans fats, and added sugars
Maintain stable blood sugar levels
Incorporate meditation, breathwork, or yoga
Explore guided imagery and vagus nerve stimulation techniques
Build nourishing social connections
Practice gratitude and create space for joy, creativity, and play
Lifestyle Factors That Worsen Inflammation
Chronic stress and emotional reactivity
Elevated cortisol and adrenal fatigue
Inadequate or excessive exercise
Refined sugar and inflammatory foods
Hormonal imbalance
Social isolation or unresolved trauma
High toxic load (heavy metals, mold, endocrine disruptors)
Anti-Inflammatory Supplements and Nutrients
Always consult with your healthcare provider before adding supplements, especially if you have pre-existing conditions or are taking medication.
Probiotics for gut health and immune regulation
Fish oil (omega-3s) to reduce systemic inflammation
Ginger and turmeric (curcumin) for antioxidant and anti-inflammatory benefits
Alpha-lipoic acid to support metabolic and neurological function
Vitamin D, magnesium, vitamin C, CoQ10, B-complex, and selenium for cellular health and emotional regulation
Exploring Low Dose Naltrexone (LDN)
Low Dose Naltrexone (LDN) is gaining attention as a powerful treatment for individuals with chronic pain, depression, autoimmune disease, and inflammation-related mood disorders. LDN works by regulating immune response, calming overactive microglia in the brain and nervous system, and increasing natural endorphin levels.
Conditions that may respond to LDN therapy include:
Rheumatoid arthritis
Multiple sclerosis
Hashimoto’s thyroiditis
Fibromyalgia
Crohn’s disease
Chronic Fatigue Syndrome
Neuropathic pain
Depression and anxiety
Sjogren’s, lupus, Parkinson’s, and more
For more information, visit LowDoseNaltrexone.org.
The Role of Psychotherapy in Inflammation Recovery
Therapy provides essential support for clients experiencing both emotional distress and chronic physical symptoms. Approaches like EMDR, somatic therapy, DBT, and mindfulness-based psychotherapy can help:
Regulate stress responses and reduce inflammation
Improve emotional insight and resilience
Address unresolved trauma and relational wounds
Support nervous system healing and vagus nerve function
Promote a sense of balance, safety, and empowerment
Begin Your Mind-Body Healing Journey
At Holistic Psychotherapy & Wellness NY, I work with clients who are ready to explore the full spectrum of their well-being—from physical health to emotional insight, from brain chemistry to spiritual alignment. Whether you’re managing chronic illness, navigating hormonal changes, or struggling with anxiety or depression, therapy can support your healing on every level.
If you’re curious about a mind-body approach to mental health or looking for a deeper form of integrative care, schedule a consultation today.
About Holistic Psychotherapy & Wellness Manhattan
Kimberly Seelbrede, LCSW is a New York State licensed Psychotherapist, EMDR Practitioner and Couple Therapist with a private practice in New York City, Montana and virtually. As a wellness psychotherapist and holistic consultant, she has receive advanced, extensive training in Trauma Therapy, Psychoanalytic Psychotherapy, Internal Family Systems (IFS), Eye Movement Desensitization Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Somatic Experiencing (SE), and Nutrition & Integrative Medicine For Mental Health. She is passionate about honoring the exquisite interplay of the mind-body connection. Kimberly Seelbrede specializes in anxiety & mood disorders, trauma and women’s mental health. She brings over 20 years of counseling, coaching, and healing experience to her holistic practice and transformational work.
In addition to online therapy for anxiety, depression, trauma and relationship struggles, Holistic Psychotherapy & Wellness offers a wide variety of online services to fit the needs of busy professionals. New Yorkers often lead fast-paced and complex lives, which makes work-life balance and managing career, family and social obligations a challenge. Psychotherapy and wellness practices provide the support to help clients cultivate resources, resilience and enhanced emotional health, as well as uncover conflicts and obstacles that may interfere with having the life they desire.