Connecting Spiritual, Physical, And Mental Health With Holistic Therapy Techniques

Physical, spiritual, and mental health—some of the primary components of our overall well-being—are thought to be tightly and intricately linked. The challenges we experience in one area of wellness may impact us in the others. Given these connections, we may be able to better care for our mental health by utilizing interventions that address the whole person. Holistic therapy takes that approach, helping individuals foster mental wellness through a combination of traditional and alternative therapies. Below, we’re providing an overview of holistic psychotherapy, discussing the potential benefits of this approach, and outlining holistic therapy techniques that tend to the mind-body-spirit connection. 

What is holistic therapy?

Holistic psychotherapy—which is based on the principles of holistic psychology—incorporates complementary and alternative modalities into traditional talk therapy with the goal of treating individuals in a more comprehensive manner. According to the APA, holistic psychology is “an approach to psychology based on the view that psychological phenomena must be studied as wholes, or that individuals are biological, psychological, and sociocultural totalities that cannot be fully explained in terms of individual components or characteristics.” 

To treat the whole individual (as opposed to only addressing the symptoms of a mental health disorder), practitioners may use a variety of modalities that work with the complex links between our emotional, physical, and spiritual well-being. A holistic approach may involve not only traditional talk therapy, but also a range of techniques pulled from complementary and alternative medicine. Research suggests that the use of holistic interventions is on the rise. According to the NIH, there was a “substantial increase in the overall use of complementary health approaches by American adults from 2002 to 2022.” 

Holistic psychotherapy recognizes that the effects of mental health challenges can extend beyond emotional concerns. Therapists typically employ treatment methods that simultaneously engage body systems, cognitive functions, and emotional responses. For example, a holistic therapy approach to managing chronic stress may involve not only a traditional modality like cognitive behavioral therapy, but also alternative medicine techniques like acupuncture, massage therapy, and mindfulness meditation.  

Understanding the connections between mind, body, and spirit

The mind-body-spirit connection refers to the complex interweaving of our mental, physical, and spiritual health. While it’s still not known exactly how these links work, experts are starting to uncover some of the mechanisms through which the systems in our bodies interact. For example, recent research suggests that the brain regions responsible for important bodily functions are closely entwined with those that facilitate thought and executive function. 

How physical, spiritual, and mental health factor in to the holistic approach

To explore the connections between our minds, bodies, and spirits, it can help to understand some of the primary components of overall well-being:

• Physical health: feelings of well-being related to the body
• Spiritual health: a sense of well-being that arises out of a connection to a greater purpose
• Mental health: perceived well-being related to emotions and cognition 

Many people add other dimensions of well-being—including social, occupational, intellectual, environmental, and financial health—to the above factors as well for an even more complete picture of health. 

Understanding the mind-body-spirit connection

There are thought to be numerous links between physical, spiritual, and mental health that, together, form the mind-body-spirit connection. For example, the gastrointestinal system and central nervous system are linked by a connection known as the gut-brain axis. Such connections may help explain how physical ailments can lead to mental health challenges and vice versa. They also serve as the basis for the use of holistic treatments for various types of medical conditions and psychiatric disorders. 

Additionally, experts believe that spiritual health can influence mental and physical well-being. In one study that explored these connections, researchers suggest that “both spirituality and health-related behaviors are positively related to psychological well-being, and that the relationship with spirituality is also mediated by health-related behaviors.”

Potential benefits of a holistic approach to mental health care

One of the primary potential benefits of holistic therapy treatment is that it allows for greater personalization. Many holistic therapists take a client-centered approach to treatment, focusing not only on symptoms of mental health conditions but also social challenges, physical health concerns, and difficulties related to a lack of purpose. This can be empowering for clients, helping them feel more in control of their healing journey. 

Additionally, holistic techniques are often easy to incorporate into an individual’s daily routine. To engage in deep-breathing exercises, for example, participants only need a quiet place to sit or lie down. 

Common holistic therapy techniques

Holistic therapy incorporates principles of various psychotherapeutic modalities, physical exercises, and mind-body practices. The following are some of the most common holistic therapy techniques that may be incorporated into a person's treatment plan. 

Cognitive behavioral therapy

Talk therapy is typically a core component of holistic treatment. Cognitive behavioral therapy (CBT) is a common type, though hundreds exist. This psychotherapeutic modality is centered around the connections between an individual’s thoughts, feelings, and behaviors. Using CBT principles, a therapist can help a participant learn to identify and reframe negative thought processes that may be underlying symptoms of mental health concerns. 

For example, an individual living with social anxiety disorder may believe that they are frequently being judged by others despite evidence to the contrary, which may be leading to feelings of discomfort and avoidance behaviors. A cognitive behavioral therapist may be able to help the individual challenge this irrational belief and focus instead on the positive interactions the client has with others. This approach may lead to increased comfort in social situations and a reduced desire to self-isolate.   

Mindfulness

Mindfulness meditation focuses on fostering a sense of presence through a heightened awareness of one’s emotions, thoughts, and surroundings. One study suggests that mindfulness may help reduce symptoms of anxiety and depression, alleviate sleep disruptions, and improve quality of life for people with chronic illnesses, and others have demonstrated potential benefits for the general population as well. 

If you’d like to try a simple mindfulness exercise, start by sitting or lying down in a quiet place. While breathing deeply, bring your attention to the emotions and physical sensations you experience. Are you warm? Happy? Hungry? Take note of your environment as well. Is there a breeze? What smells are you encountering? If your mind starts to wander, bring it back to the present without judgment. By practicing mindfulness regularly, you may be able to connect with yourself in a deep and meaningful way. 

Yoga, tai chi, and other mind-body exercises

Mind-body practices can lead to positive health outcomes by helping participants quiet their minds, employ slow, purposeful movements, and focus on their breath. Yoga and tai chi are exercises that are commonly incorporated into holistic therapy programs to promote relaxation, address physical pain, and improve mental health. Such interventions may help participants reap the potential benefits of physical activity (improved mood, reduced pain, etc.), breath therapy (decreased anxiety, lower blood pressure, etc.), and/or meditation (reduced tension, improved cognition, etc.). 

What the research says about holistic therapy

While there aren't as many studies on the overall effects of clinical holistic medicine, extensive research has been conducted on the interventions that are often used in such an approach. The following are studies on holistic therapy as a treatment approach as well as studies that have examined the efficacy of certain holistic modalities.

Studies on holistic approaches

Research suggests that holistic therapy may help people with Alzheimer’s disease address numerous challenges, including cognitive impairment, depressive symptoms, sleep disruptions, social isolation, and lack of energy. There is also evidence that a holistic, tailored approach to therapy may reduce psychological distress in adults with physical disabilities. 

Studies on holistic therapy techniques

Numerous studies have been conducted on the strategies that are often used for holistic treatment. In addition to challenges related to mental health, challenges arising out of physical and spiritual concerns can often be addressed by holistic therapy. Studies from recent years indicate the following about the effectiveness of these approaches:

• The results of a large number of studies suggest that cognitive behavioral therapy can often lead to improvements in a range of mental health conditions. 
• Studies suggest that yoga is positively correlated with spiritual aspirations, including a desire to search for truth and meaning. Research also indicates that, although this ancient practice isn’t intended as a form of fitness, yoga may also help improve cardiovascular health in many people as well as self-image and mindfulness. 
• There is evidence of a link between massage therapy and improvements in mood and pain in people with cancer. 
• Studies suggest that meditation can have a wide range of mental and physical health benefits, including lower blood pressure, reduced cholesterol, and decreased symptoms of depression, anxiety, and post-traumatic stress disorder (PTSD). 

How an online therapist can help you take a holistic approach to mind-body wellness

If you’d like to explore new therapeutic techniques, consider connecting with an online therapist. Online therapy is a convenient, flexible form of care that may help you better understand the connections between your physical, mental, and spiritual health.

Exploring the mind-body-spirit connection with online therapy

With an online therapy platform like BetterHelp, you can get matched with a therapist from a huge team of mental health professionals according to your needs and preferences, meaning you’ll have a good chance of connecting with someone who can tailor a therapeutic approach to address your specific concerns. If you decide that your first match isn’t the right fit, you can switch therapists at any time, for any reason, at no additional cost. Online therapy also allows for flexible scheduling, allowing you to attend sessions at times that work for you. 

The efficacy of online therapy for mental health concerns

Research suggests that online therapy platforms may help participants address mental health challenges through interventions that involve both traditional and alternative therapeutic techniques. For instance, in a systematic review that included 56 studies, researchers indicate that online therapy interventions that utilized a mind-body approach led to significant reductions in depression and anxiety symptoms. The holistic techniques used included cognitive behavioral therapy as well as yoga, tai chi, mindfulness, and breathwork. 

Takeaway

Holistic therapy addresses psychological challenges by focusing on the entire individual, employing varied modalities and techniques while tending to the complex connections between physical, emotional, and spiritual well-being. Holistic therapy interventions may involve psychotherapy, mind-body exercises, and an array of other complementary and alternative treatments that may help alleviate symptoms of physical and mental illnesses. If you’d like to learn more about the mind-body connection and develop helpful techniques for coping with mental health challenges, consider speaking with a licensed therapist.