Exploring Types Of Holistic Therapy For Physical And Mental Health
Holistic therapy is an approach to well-being that takes into account the whole person rather than separating their mental health from their physical and spiritual health. Holistic therapy is considered an integrative approach, since it often involves combining several different types of treatment—usually including complementary or alternative therapies. Here, we’ll explore what holistic therapy is, evidence for holistic therapies as mental health treatment, and different types of holistic therapy to consider exploring.
What is holistic therapy?
Holistic therapy is an umbrella term that can be used to describe a wide variety of treatments and tools intended to improve physical health, mental health, and overall wellness. The word "holistic" refers to the whole, as holistic treatments usually focus on a whole person rather than one specific challenge they’re experiencing. A holistic therapist may also use various forms of treatment to address a client’s spiritual side, their social relationships, and other aspects of their life that might not be as focused on in mainstream treatments.
Many holistic therapies can be categorized as forms of complementary and alternative medicine (CAM), a term that experts note doesn't have a single, agreed-upon definition. Essentially, complementary and alternative medicines are those that aren't considered conventional in terms of mainstream Western standards. Some holistic therapies focus on the body, human touch, or physical treatments. Others focus on mindfulness, breathing, or relaxation techniques. Some types of holistic therapies originated with specific cultures—such as Ayurveda, which dates back over 5,000 years ago in India, or traditional Chinese medicine (TCM), which there is record of as early as 200 B.C.
However, holistic therapy isn't always considered a form of complementary and alternative medicine, or "medicine" at all. Different people seek out holistic therapies for different reasons. While some might want to treat a physical or mental illness or alleviate a symptom, others may simply want to boost their mood, feel more calm and centered, improve their overall wellness, or further their spiritual growth.
Who is holistic therapy good for?
Since holistic therapy covers such a wide variety of practices, it's difficult to make broad statements about who should or shouldn't try it. It’s a personal decision depending on an individual’s wants, needs, limitations, and any special circumstances.
If you are interested in a specific type of holistic therapy, you might do some research before trying it out to see if it could be a good fit for you and your needs. Look into who the specific type of holistic therapy tends to work best for as well as who might consider avoiding it. Identify if the therapy is available in your area or if you'd have to travel far to try it. Finally, consider the cost and whether or not it fits within your current budget. If you’re interested, you might then meet with a provider for a consultation to explore a given approach further.
Types of holistic therapy
There are many different types of holistic therapy. That said, some categories of holistic therapy are more commonly offered today, such as the following.
Meditation and mindfulness
Meditation and mindfulness are tools people can use to connect to their breath, their bodies, and the present moment. Meditation often involves focusing attention on something specific, like breathing, a mantra, or a special object.
Mindfulness is typically practiced through meditation, but there are also other approaches to becoming more aware of and present in the current moment and viewing what happens without judgment. For example, sometimes people listen to guided mindfulness recordings, take mindfulness classes, or do journaling exercises in an effort to become more mindful.
Meditation and mindfulness are commonly associated with Buddhist and Hindu practices. There are also contemplative forms of Christianity, Islam, and Judaism that incorporate forms of meditation and mindfulness. However, meditation and mindfulness are not always necessarily spiritual practices. For example, mindfulness-based stress reduction (MBSR) is an eight-week course that helps people reduce stress through mindfulness and doesn't require or connect to any particular spirituality.
Art and music therapy
Art and music therapy are two different types of therapy that are often categorized together because of their emphasis on creative expression. According to the American Art Therapy Association, art therapy is conducted by mental health professionals who use hands-on art-making as part of their approach. In an art therapy session, a person may draw, paint, mold clay, create collages, or use unconventional art materials like sticks and leaves to create expressive works of art. While art-making, a person may also be guided through a discussion of feelings or past experiences by their art therapist.
According to the American Music Therapy Association, the healing power of music has been recognized at least since Aristotle and Plato wrote their philosophical musings and likely long before. In music therapy, a person may passively listen to music or actively create it. Music therapy is often used in schools, hospitals, nursing homes, and psychiatric facilities. It can be prescribed as an active treatment for physical or mental illness, or it can be participated in by people wanting to reduce stress.
Yoga, tai chi, and qigong
Yoga, tai chi and qigong are often referred to as mind-body therapies, or movement therapies. These practices emphasize mindfulness and present moment awareness. Unlike other meditation and mindfulness approaches, however, they generally involve physical movement rather than sitting still.
Yoga originated in ancient India as a spiritual practice associated with Hinduism, Buddhism, and Jainism. In the present-day Western world, yoga is more often practiced without a connection to any religion or spirituality. The practice involves stretching, holding certain poses, and taking deep breaths throughout the session. Many people practice yoga to improve flexibility and reduce stress.
Qigong and tai chi may look similar to people unfamiliar with these practices, but they are different. Qigong is an ancient Chinese healing practice that involves making slow movements aligned with the breath. Like yoga, qigong has spiritual roots and may lead to increased mindfulness and relaxation. Tai chi began as an ancient martial art, but the version of tai chi common in the Western world today is usually a slow, gentle form of low-impact exercise.
Other relaxation techniques as types of holistic therapy
Examples of other holistic relaxation techniques include breathing practices, hypnotherapy, progressive muscle relaxation, and guided imagery, among others. With breathing practices, a person generally follows a specific pattern of deep breaths to feel more relaxed. Hypnotherapy involves listening to someone else speak in a specific way that may lead the listener into a deeply relaxed state.
Progressive muscle relaxation involves first tensing, then releasing every muscle in the body in order to reduce stress and promote mental and physical calm. Guided imagery involves an in-person provider or recording describing a scene that the listener then mentally pictures. Often, this scene involves nature or another place that feels relaxing and safe.
Complementary medicine approaches
There are many complementary and alternative medicine approaches, but some of the most common are acupuncture, chiropractic care, herbal remedies, and bodywork, like massage. In acupuncture, needles are placed in a person's skin on specific pressure points. In chiropractic care, a person's back and neck may be adjusted to promote spinal alignment. Herbal remedies can involve teas, herbs used in food, and herbal supplements to promote health. Bodywork generally involves human touch in the form of massage or similar physical manipulations.
Is holistic therapy a mental health treatment?
Some people seek holistic therapies as a mental health treatment, and some people who provide holistic therapies advertise them as benefiting mental health. However, holistic therapies are often called "alternative" or "complementary" for a reason: They are not the conventional treatments generally recommended by today’s authorities in the psychology field for an illness, including a mental illness. If a person has a mental illness, they may also require conventional approaches, like medication and talk therapy, as part of their treatment.
What the evidence says about holistic therapy as a mental health treatment
While holistic therapies might not always be standalone treatments for mental health, there is scientific evidence suggesting that they may often help reduce mental health-related symptoms. Here's a brief overview of some of the mental health benefits that various holistic therapies may provide:
- Multiple studies suggest that meditation and mindfulness may reduce symptoms of anxiety, depression, and stress in many cases.
- Studies suggest that music therapy may reduce anxiety, improve depression, and alleviate stress. For depression, music therapy may be most helpful when paired with another form of treatment.
- Relaxation techniques may help with anxiety, depression, and stress as well, especially the physical symptoms they may cause.
- Massage therapy may help reduce anxiety- and depression-related symptoms among people with other health challenges, like fibromyalgia or HIV.
- Art therapy may improve emotional well-being among people with chronic illnesses, like cancer, HIV, and end-stage renal disease.
Talk therapy vs. holistic therapy
Although talk therapy is commonly viewed as something separate from holistic therapy, there are types of talk therapy that incorporate holistic therapy elements. For example, acceptance and commitment therapy (ACT) practitioners often integrate mindfulness practices into this talk therapy framework, as do providers of some types of cognitive behavioral therapy. Somatic experiencing therapy incorporates mindfulness as well through practices encouraging people to be present in their bodies.
People interested in holistic therapies and talk therapies don't necessarily have to choose one or the other. It’s common to try both talk therapy and holistic therapy or to seek out a form of talk therapy that incorporates holistic therapy elements.
Exploring online therapy for mental health challenges
When people seek out talk therapy to improve their mental health, they may feel anxious or discouraged by the prospect of needing to travel to a different location and meet a provider in person. Online therapy allows people to save themselves the time and stress of traveling elsewhere. It allows a client to meet with a licensed therapist virtually from the location of their choosing via phone, video call, or in-app messaging. Engaging in online therapy from home can be a more comfortable and convenient approach to mental health care.
Research on online therapy for mental health
Research suggests that therapy conducted online can often offer similar benefits to traditional, face-to-face care. For example, a systematic review and meta-analysis published in the Canadian Medical Association Journal suggests that cognitive behavioral therapy (CBT) delivered remotely can often be just as effective as in-person therapy. The review included research on people seeking treatment for anxiety, depression, insomnia, chronic pain, fatigue, eating disorders, tinnitus, and alcohol use disorder.
Takeaway
Holistic therapy is an umbrella term that describes a wide variety of techniques that are often also called alternative or complementary, mainly because they fall outside of the conventional Western approach to physical and mental health. Some examples of holistic therapies include meditation, mindfulness, art therapy, music therapy, yoga, qigong, tai chi, hypnotherapy, progressive muscle relaxation, massage, chiropractic care, among others. Research suggests that holistic therapies may help with mental health symptoms, particularly when combined with more widely researched treatment methods like talk therapy.
What is the most popular holistic therapy?
Meditation and mindfulness are the most popular alternative therapies in the holistic therapy realm. These practices are often taught in integrative therapy alongside typical modalities to promote relaxation and overall health. Other popular holistic therapy methods include massage therapy, tai chi, traditional Chinese medicine, essential oils, and Reiki. These practices can be part of a complementary and alternative medicine practice led by healthcare professionals like licensed therapists.
What is an example of holistic therapy?
An example of holistic therapy is working with a practitioner of therapeutic massage who also provides talk therapy for mental health disorders. Not everyone who offers complementary therapies or alternative medicine is a therapist. Some of these providers may be doctors or independent practitioners. If you’re seeking therapy or addiction treatment, holistic therapy may only be effective if you look for a licensed mental health provider to support you in your healing process.
What are the holistic treatments?
Below are some of the most common holistic treatments:
- Reiki and energy work
- Massage therapy
- Acupuncture
- Essential oils
- Supplements and vitamins
- Meditation and mindfulness
- Yoga
- Certain types of exercise, such as intuitive dance
- Music and art therapy
Talk to a holistic or integrative therapist to develop a personalized treatment plan together. Holistic therapy may reduce stress, improve self-awareness, and improve emotional regulation skills. These modalities may be helpful for many mental health conditions, including but not limited to depression, anxiety, and post-traumatic stress disorder (PTSD). In addition, holistic therapy works to improve both mental and physical health simultaneously through a comprehensive treatment plan tailored to each unique client.
Who needs holistic therapy?
Anyone interested in alternative treatments may find holistic therapy helpful. You don’t have to have a mental illness or physical condition to try holistic therapy. However, if you will be trying a supplement or invasive procedure like acupuncture, talk to a doctor beforehand to see if they have any contradictions for you having these treatments. Some supplements can interact poorly with medications and food, which is why talking to a doctor can be so important.
The BetterHelp platform is not intended to provide any information regarding which medication or medical treatment may be appropriate for you. The content provides generalized information that is not specific to one individual. Do not take any action without consulting a qualified medical professional.
What degree do you need to be a holistic therapist?
To be a holistic therapist who offers mental health treatment, you must get at least a master’s degree in counseling or holistic therapy. Therapists must be licensed in their state to practice therapy and must meet a certain amount of supervised hours before they can practice on their own.
Do holistic therapists prescribe medication?
Holistic therapists, unless also psychiatrists or medical doctors, cannot prescribe medication. In the US, only a doctor can prescribe medication. In a few states, psychologists with a PhD may be permitted to prescribe some medications, though most are not licensed to. You can talk to a doctor to learn more about medication options.
H3 What is an example of a holistic therapy medicine?
In holistic therapy, a therapist might recommend a supplement or vitamin. These supplements are not medications but often natural remedies made to support the body and mental health. However, some of these supplements are not regulated by the FDA, so talk to a doctor before taking any substance.
What does holistic therapy consist of?
Holistic therapy involves practices made to treat all aspects of a person’s health, including physical, emotional, spiritual, and mental. Holistic treatments can be physical, like massage or acupuncture, or mental, like mindfulness exercises. These providers often tailor their services to each unique client, so talk to a therapist about what you hope to get from therapy.
What is the difference between a holistic therapist and a therapist?
A holistic therapist uses holistic practices. They may also use traditional therapy practices, like CBT. A typical therapist only uses evidence-based modalities of talk therapy, such as CBT or DBT. Some therapists combine these approaches.
How effective is holistic therapy?
Holistic therapy can be effective, depending on the type someone uses. For example, mindfulness practices are generally evidence-based and have been incorporated into therapeutic modalities like mindfulness-based cognitive therapy (MBCT). Some practices may have less evidence behind them but may still be effective depending on what you seek from therapy. Ensure the therapist you go to has a license to practice therapy.
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