Holistic Therapy For Anxiety: A Comprehensive Approach To Mental Health
Holistic therapy has been practiced for thousands of years in many forms, such as Ayurveda, traditional Chinese medicine (TCM), and others. Today, it’s used in many innovative ways around the world to promote a variety of health benefits. The National Center for Complementary and Integrative Health reports that holistic therapy is rising in popularity and can be effective in treating a wide range of mental health conditions. Here, we’ll explain what holistic treatment is and how it may offer a comprehensive, balanced approach to healing for a variety of mental health challenges, including anxiety.
What is holistic therapy for anxiety and mental health?
According to the American Psychological Association (APA), holistic psychology is an approach based on the view that “individuals are biological, psychological, and sociocultural totalities that cannot be fully explained in terms of individual components or characteristics.” That’s why this type of care focuses on the whole person rather than just a specific symptom or issue.
Holistic psychology isn't a specific technique but a broad set of approaches designed to complement each other and promote overall wellness. It differs from conventional treatments like psychotherapy (sometimes called “talk therapy”) or medication by taking a more comprehensive approach to a person's health, considering not just their mental and emotional state but also their physical and spiritual well-being.
Holistic approaches often incorporate lifestyle changes and complementary therapies alongside traditional methods to address the "whole person" rather than just certain symptoms. In contrast, conventional treatments typically focus on addressing specific issues with medication or targeted talk therapy techniques.
About anxiety disorders
The term “anxiety” is often used as a catch-all phrase to describe fear or worry—normal emotions that can be beneficial in certain situations. However, when worry becomes persistent, excessive, and interferes with daily life, it may be a sign of an anxiety disorder. According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5), generalized anxiety disorder is characterized by excessive, persistent worry and anxiety that lasts at least six months, interferes with daily functioning, and is associated with three or more of the following symptoms:
- Restlessness; feeling “on edge”
- Being easily fatigued
- Difficulty concentrating; mind going blank
- Irritability
- Muscle tension
- Sleep disturbances
In addition to generalized anxiety disorder, there are several other types of anxiety disorders a person could develop. Examples include social anxiety disorder, specific phobias, and separation anxiety disorder.
Statistics about anxiety and depression
Anxiety and depression are among the most common mental health disorders in the United States today. The National Alliance on Mental Illness (NAMI) reports that 19.1% of US adults have an anxiety disorder, and 8.3% experience a major depressive episode in a given year. It’s common for someone with an anxiety disorder to also have depression and vice versa. In fact, the Anxiety and Depression Association of America (ADAA) says nearly half of those diagnosed with depression are also diagnosed with an anxiety disorder.
Cognitive and emotional impacts of anxiety and depression
Anxiety and mood disorders like depression can cause cognitive issues such as difficulty concentrating, problem-solving, or making decisions. People with anxiety and depression might also experience excessive worry and rumination and feel overwhelmed and hopeless. Mood-related symptoms like irritability, low mood, and mood swings are common as well. Some people with depression and anxiety might also experience suicidal ideation and self-harming behaviors.
Physical impacts of anxiety and depression
Anxiety and depression can also affect an individual’s physical well-being. Some might experience disturbances in eating and sleeping patterns. Headache and muscle tension are common, as are digestive problems. People with anxiety and depression might also experience chronic pain without a physical explanation, increased blood pressure, or a weakened immune system.
How anxiety and depression can affect relationships
Depression and anxiety can negatively impact relationships, potentially leading to increased conflict, communication challenges, decreased intimacy, and a general sense of strain. Individuals living with these mental health conditions may withdraw socially, be overly critical, or have trouble expressing their needs clearly to a partner or family member. Depression and anxiety can also create problems at work or school due to conflict or decreased productivity and focus.
The mind-body-spirit connection in an anxiety disorder
Modern medicine is beginning to better understand the interconnectedness of mental, physical, and spiritual health in people with anxiety disorders. Emotions are often experienced in both the brain and the body, and bodily sensations can create or influence emotions. Definitions of spirit typically vary depending on one’s spiritual or philosophical beliefs, but in a holistic context, one may think of it as a “human capacity of emotion and thought that animates the physical body and provides a conduit of communication and power between human beings.” Holistic therapy often aims to address all three dimensions of health, with attention also paid to how they may interact.
Anxiety symptoms in the mind, body, and spirit
Anxiety disorders can manifest in the mind-body-spirit through a combination of racing thoughts, excessive worry, rapid heartbeat, muscle tension, and a sense of disconnection or lack of purpose. People with anxiety may experience overall feelings of uneasiness unassociated with any specific thing. In summary, the mind may become consumed by anxious thoughts, the body may react with physiological changes, and the spirit may feel overwhelmed and disconnected—all of which may be addressed by a combination of holistic healing methods.
Holistic healing for anxiety disorders
People often seek holistic therapy for anxiety because it looks beyond immediate symptoms to explore the role of factors like stress, eating patterns, sleep patterns, social elements, spiritual practices, and lifestyle habits that might be exacerbating symptoms. It also allows individuals to actively participate in their treatment plan, potentially giving them a deeper understanding of their thoughts and emotions and a sense of control over their anxiety.
Below are examples of mind-focused, body-centered, and spirit-centered holistic therapy practices. Many holistic practitioners will use an integrative approach, combining multiple techniques from each category.
Mind-focused approaches to holistic therapy for anxiety disorders
Holistic therapy may incorporate mindfulness meditation, cognitive behavioral therapy (CBT), and other cognitive restructuring strategies. Such techniques can help people identify and modify negative thought patterns to promote a more present and aware state. Cognitive awareness allows individuals to calm anxiety symptoms and develop healthier coping mechanisms so they may respond rather than react in stressful situations.
Body-centered therapy for an anxiety disorder
Body-centered therapies (often referred to as somatic therapies) are alternative treatments that combine psychotherapy and physical therapies to help ease and process anxiety, depression, trauma, stress, and more. A therapist might use touch therapies like massage, bodywork, movement therapies, or breathwork to help the client regulate stress hormones in the body, reduce anxiety symptoms, and promote overall wellness. Acupuncture and many other elements of traditional Chinese medicine (TCM) are also considered body-centered treatment approaches.
Spirit-centered practices for treating anxiety and depression
The most effective spirit-centered practices for treating anxiety will vary depending on one’s personal beliefs and experiences. Some people find that approaches such as mindful or mantra-based meditation, prayer, spending time in nature, and journaling help them reduce anxiety, cope with depression, and cultivate better overall well-being. Others may prefer connecting with a spiritual community, reading sacred texts, or speaking with a spiritual leader. Still others may benefit from creative expression like art or music, practicing gratitude, or performing acts of service.
Potential benefits of holistic therapy
Research on holistic therapy is ongoing and aims to explore its efficacy, benefits, and applications. For example, recent studies reveal that yoga-based interventions may be effective in treating substance use disorders and trauma. Some therapeutic trials using holistic health interventions indicate they can help young people in managing anxiety, academic-related stress, and depression, and others suggest they can be effective as a complement to family therapy.
A holistic approach to therapeutic intervention has other practical benefits, too. Holistic therapy aims to address the root causes of disorders, emphasizing preventive and intensive care rather than only managing symptoms. Additionally, because holistic therapy recognizes an individual’s comprehensive health, individuals in treatment often make lasting, healthy lifestyle changes that benefit them in all areas of wellness.
Integrating holistic therapy with conventional mental health treatments
Holistic therapies can complement conventional treatment methods like psychotherapy and medication in many ways. For example:
- Therapies like yoga and meditation promote relaxation that may help mitigate medication side effects such as insomnia.
- Somatic therapies can help individuals cultivate a deeper understanding of the body and emotions, supporting self-reflection in treatment and better self-care practices.
- Holistic therapy practices like mindfulness or journaling can help individuals identify and cope with emotional reactivity that may contribute to anxiety and depression, potentially enhancing the effectiveness of psychotherapy.
Seeking holistic mental health support through online therapy
More and more therapists are incorporating techniques that address mind-body connections and promote overall well-being, and this includes providers who practice virtually. For example, an online therapist might integrate mindfulness-based stress reduction techniques, movement, breathwork, or guided meditations into the therapeutic process to enhance client progress.
Research suggests that some holistic methods used in virtual therapy can be effective in helping people with a variety of mental health concerns, including anxiety. For example, one review published in the Journal of Holistic Nursing suggests that internet-delivered CBT and mindfulness therapy techniques were effective in reducing anxiety symptoms and psychological distress in students during the COVID-19 pandemic.
Despite the potential benefits of holistic therapy, many who need help don’t reach out for it. Some people fear the stigma associated with therapy or don’t feel comfortable talking about sensitive and personal topics with a provider face to face. Others assume they can’t afford therapy. In such cases, online therapy can be a preferable alternative to conventional in-office treatment.
Individuals participating in online therapy can do so via phone, video, or messaging from the comfort of home at times that suit their schedule. Online therapy platforms also partner with a wider variety of mental health professionals than what may be available in a person’s local area, including those experienced in holistic techniques. Additionally, online therapy through a platform like BetterHelp is often more affordable than traditional in-office therapy without insurance.
Takeaway
Holistic therapy is a personalized and integrative approach to healing designed to address multiple aspects of an individual’s well-being. Embracing a holistic perspective may help individuals with anxiety and other mental health challenges cultivate greater resilience, self-discovery, and lasting wellness. If you’re living with symptoms of anxiety or depression, reaching out for help can be a first step toward addressing them.
What is the number one treatment for anxiety?
According to randomized controlled trials and systematic reviews, cognitive-behavioral therapy (CBT) is the most effective therapeutic modality for anxiety disorders like severe generalized anxiety disorder (GAD) and social anxiety disorder. Other effective modalities may include mindfulness-based cognitive therapy (MBCT) and alternative therapies like holistic treatment. Natural remedies for anxiety might include essential oil therapy, medical treatment, nutritional supplements, natural supplements, and other herbal remedies. However, talk to a doctor before taking herbal supplements to relieve anxiety or reduce stress, as they can sometimes interact negatively with prescription medications or food.
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 is the most popular holistic therapy?
One of the most popular holistic therapies, according to meta-analysis studies on anxiety, is mindfulness. Mindfulness involves focusing on your present physical sensations and environment to ground yourself. These practices can help individuals manage stress, reduce the risk of a panic attack, reduce muscle tension, and calm anxiety. Physical exercise, creating art, and meditation may also be popular methods of holistic therapy for mental health problems and other underlying medical conditions. Healthy adults can also take part in these methods, as you don’t need to be diagnosed with or living with a condition to get support.
Do holistic therapists prescribe medication?
Therapists cannot prescribe medication in the US. Only psychiatrists and other medical doctors can prescribe medication. However, a holistic therapist might recommend certain supplements or vitamins to support your health. In this case, consult a doctor before taking a supplement to ensure there are no contradictions to your health.
What happens in a typical holistic therapy session?
Each holistic therapy session is different, as holistic therapists practice many different types of therapy. For example, in an art therapy session, clients may create art alongside their therapist while talking about their mental health. In acupuncture, a client lays on a table while small needles are placed into pressure points on their body. Each type of therapy is different, so consult multiple therapists before starting to ensure you know what the sessions will involve.
How effective is holistic therapy?
Some types of holistic therapy, like mindfulness, are considered evidence-based therapy practices. Others, such as Reiki, Chinese medicine, and essential oil therapy, may not be as evidence-based, though some evidence does support their use. If you’re unsure about the effectiveness of a method, research the method before you go to a therapist.
What should you look for in a holistic therapist?
When seeking a therapist, look for a provider who is empathetic, kind, and experienced. In addition, you might try a quick consultation with each therapist you consider to ask them questions about their practice and approach. In a consultation, you can also get a sense of whether you and the therapist connect well as people, too.
What are the popular holistic therapies?
Popular holistic therapies include yoga, mindfulness, art, acupuncture, massage, and meditation. However, hundreds of therapeutic modalities can be practiced, so if you don’t find one you like from this list, you may try another type by searching for holistic therapists in your area.
Who benefits from holistic therapy?
Anyone can try holistic therapy. You don’t have to have a mental illness to seek support. However, whether you benefit can depend on the therapist's specific approach and the evidence backing up the chosen method. If you don’t find one method effective, you can switch therapists anytime to try another option. Holistic therapists often tailor sessions to their clients, so your treatment plan may be personalized.
What is the holistic approach to anxiety and depression?
Holistic therapies for anxiety and depression can include any holistic treatment, such as massage therapy or mindfulness-based cognitive therapy. Talk to therapists in your area or online to learn how to get started.
What is a holistically recommended treatment plan for anxiety?
Each person is different, so what works for one client might not work for another. Holistic therapists use a person-centered approach to therapy, so they may incorporate several modalities and techniques into sessions. If you’re curious about a specific type of therapy for anxiety, mention this in your consultation with the therapist. In addition, ensure any therapist you work with is licensed to practice mental health therapy in your state.
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