Mental and physical health are intricately linked. This is because they must be in constant communication for the body and mind to work properly. Holistic health prioritizes this mind-body connection.
But what can we do for our emotional health to keep this connection open?
Therapy
Holistic therapy is a type of talk therapy that considers the whole person, including the mind, body, spirit, and soul. This approach aims to bring the individual pieces of a human together when interacting with our external and internal environment.
This form of therapy can be used to treat a multitude of health conditions. Some of these include:
- Addiction and substance abuse
- Depression and Anxiety
- Emotional Regulation
- Family distress
- Life transitions
- Trauma
The holistic therapy process will vary by practitioner and may include more than talk therapy. Typically they will do a general assessment to determine physical, psychological, and social deficiencies. This information helps guide you to the treatment plan that meets your individual needs.
The goal is to reduce stress levels by talking and processing things to help you think and live clearly again! There is growing evidence that low-stress levels are important for overall health. So don’t be surprised if they recommend regular exercise, healthy nutrition, and quality sleep on top of therapy sessions.
The therapist you visit should be a licensed mental health professional, like a therapist or psychologist. They may also have other credentials or work alongside other practitioners that provide complimentary treatments. These may include acupuncture, aromatherapy, breathwork, chiropractic adjustments, massage therapy, yoga, or supplements.
Mindfulness
Another way to keep your emotional health in check is to practice mindfulness. Mindfulness is the ability to be fully present and aware of what you are doing and what is happening around you with openness, acceptance, and curiosity. It invites us to be fully attentive in our lives rather than spending time in constant worry.
One way we can practice mindfulness is with stress reduction techniques. Stress affects both our mental and physical health. Learning to manage stress better can lead to improved heart health, mental health, better sleep, and more.
Here are some examples of natural stress reduction techniques:
Exercise is a natural remedy for anxiety because it releases endorphins that act as natural painkillers and mood-lifters. Exercise also improves insulin sensitivity, boosts self-esteem, improves mental processing, and helps regulate hormones that help our bodies recover during sleep.
Meditation is a proven stress reliever that helps people find peace of mind. This can be practiced for as little as 10-15 minutes a day to bring forth mindfulness. Various forms of meditation have been shown to improve mental alertness and lessen psychological responses to stress.
This stress reduction technique has even been shown to help overcome physical and mental problems like anxiety, depression, poor mental health, substance misuse, eating habits, weight gain, and more.
Acupuncture is a holistic health technique stemming from traditional Chinese medicine that involves a trained practitioner inserting thin needles into the skin of specific points in the body. It has been used to treat multiple stress-related conditions like autoimmune or immunological-related diseases, infertility, anxiety, and depression.
Researchers have found that because acupuncture helps regulate the nervous system, it is one of the best stress relievers for patients recovering from heart disease. The result is a positive effect on blood pressure, circulation, and hormones.
Nutrient-dense foods are packed full of essential vitamins, minerals, amino acids, healthy fats, electrolytes, and antioxidants, which all help the brain handle stress more efficiently.
Foods high in Vitamin B (like cage-free eggs, grass-fed beef, and leafy greens) help the body convert nutrients into energy.
Beans, legumes, avocados, unsweetened organic yogurt, and cruciferous vegetables (like broccoli and cauliflower) are high in calcium and magnesium. These minerals are critical for relieving headaches, relaxing muscles, and improving sleep quality.
High-protein foods, like grass-fed beef, eggs, and chicken breast, provide amino acids that our bodies need for proper neurotransmitter function. Neurotransmitters carry chemical messages to and from nerve cells.
Healthy fats like wild-caught salmon and sardines, avocados, olive oil, nuts, and seeds are high in Omega-3 fatty acids. These fatty acids help reduce inflammation, stabilize mood, and are great for brain development and heart health.
If you’re ready to take your emotional health into your own hands, start today! Here is a mindfulness practice to help you get started:
Step 1
Get comfy. Support the body in any way it needs. Lay down, sit up, or whatever position promotes relaxation.
Step 2
Set the alarm for 5 minutes. Commit to this time, even if the mind rambles for the entire session.
Step 3
Focus. Picture yourself staring up at a bright, blue sky. With each thought that creeps into your mind, see it like a cloud passing overhead. Just watch it as it crosses across your vision. Try not to interact with them. Notice them and let them move on.
Step 4
Sustain. As the mind wanders (which it usually does), gently guide your attention back to the sky. These 5 minutes are just for YOU! Your list of to-dos will be there when you’re finished.
____
“Mindfulness is the simple process of noticing new things about the familiar. When we notice actively, we become sensitive to perspective and change.” –Ellen Langer, professor of psychology
