Holistic Therapy For Stress: Common Approaches And Techniques

Holistic therapy has risen significantly in popularity in recent years. A holistic approach to therapy can often have a profound impact on a person’s mental and physical symptoms, including stress and its effects. High levels of stress hormones can significantly affect a person’s daily functioning at home and at work and can cause long-term health problems if not addressed, so it can be important to seek treatment. Here, we’ll explore how a holistic therapy provider may help a person reduce stress and anxiety, promote relaxation and resilience, develop healthier coping mechanisms, and engage in personal growth. 

Are you experiencing high stress levels?

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The holistic approach to therapy: a focus on the mind-body-spirit connection

The holistic approach to therapy is based on the mind-body-spirit connection. The mind, body, and spirit are believed to affect each other in numerous ways. For example, consider how a person losing their job could show emotional and physical aspects of depression and also have spiritual concerns about a lack of purpose or low self-esteem as a result. Instead of only treating mental and emotional depression symptoms, a holistic provider might recommend multiple approaches that could address symptoms on all three levels, such as cognitive behavioral therapy, yoga, and meditation. Holistic therapists typically aim to treat the whole person to promote mental, physical, and spiritual healing or wellness. 

Holistic therapy for stress and anxiety

Some feelings of stress and anxiety are normal parts of life and can even be helpful in certain situations, but they may be harmful in excessive amounts or when unmanaged. For example, someone who experiences persistent, excessive worry may have a diagnosable anxiety disorder, which can affect mood, daily functioning, relationships, and overall well-being. Someone who experiences persistent, excessive stress that is not well-managed may be at increased risk of cardiovascular health problems, dementia, depression, and other illnesses. That’s why it’s recommended that people seek professional support for anxiety or stress that have become difficult to control.

Holistic psychotherapists may use both traditional, evidence-based talk therapy methods as well as complementary and alternative medicine (CAM) techniques to treat stress and anxiety. For example, they might use cognitive behavioral therapy (CBT) to help clients identify and challenge negative or inaccurate thoughts, which may be contributing to anxiety and depression symptoms. These therapists might complement CBT with a diverse array of holistic techniques to reduce stress, like yoga, Reiki, or breathing exercises. The integration of evidence-based talk therapy with holistic approaches can often help reduce the effects of stress on the mind, body, and spirit. 

Meditation as a component of holistic therapy

Meditation techniques are a common component of holistic therapy for reducing stress. For example, therapists might lead clients who are struggling to cope with stress through a mindfulness meditation and give them tools to keep practicing it at home. 

Mindfulness meditation involves aiming to observe thoughts as they come and go without judging or identifying with them. In this practice, a therapist might guide a person to focus on their breath in the present moment in order to avoid getting pulled in by stress-related thoughts that may pass by.

Reiki for treating stress holistically

Many holistic therapists incorporate techniques that stem from ancient medicine practices around the world. One example is an ancient Japanese practice called Reiki. Reiki is based on the notion of universal life force energy. The word Reiki comes from Rei, which means universal, and ki, which means life energy. The practitioner typically aims to channel this energy to the patient by placing their hands on or above them. 

One study suggests that Reiki is a “safe and gentle “complementary” therapy that activates the parasympathetic nervous system to heal body and mind,” and that it may be useful for the management of chronic health conditions and for recovery after surgery. It’s usually used in combination with other treatments to promote holistic benefits.

Holistic stress treatment through breathwork

Another holistic practice that therapists often use is breathwork. A provider may teach people breathing techniques that they can then use as part of holistic stress management outside of therapy, such as box breathing or 4–7–8 breathing. Research suggests that deep breathing may help reduce stress and improve mental health, perhaps because of its power to calm the nervous system.

Where to find a holistic therapist to treat stress and other mental health challenges

Individuals looking for a holistic therapist might contact a local integrative health center. Some therapists also advertise their services online through their own website or through an online directory of holistic therapists. 

It may be worth noting that some practitioners might offer specific holistic modalities, such as Reiki or tai chi, but not talk therapy. Individuals looking for a qualified talk therapist who also offers holistic practices might search for someone with a license to practice psychotherapy. A licensed practitioner might have a title such as licensed professional counselor (LPC) or licensed marriage and family therapist (LMFT). When searching for a holistic therapist, you might ask about a prospective provider’s training and credentials to ensure they’re qualified to offer the services you’re seeking. 

Are you experiencing high stress levels?

Connect with a therapist virtually

Online holistic therapy for stress and various mental health conditions

Some people might not have many holistic therapists in their local area, while others may not be able to regularly commute to and from in-person appointments. Online therapy can be a more convenient option in cases like these, since many components of holistic therapy can be administered online. 

With a platform like BetterHelp, you can get matched with a licensed therapist who has experience with various holistic approaches. Sessions can then take place remotely via audio, video, or live chat at times that work for you. You can also contact your therapist at any time via in-app messaging, and they’ll respond as soon as they are available. This feature may be helpful on days when you experience high stress levels. 

Over the last decade or two, many researchers have studied the efficacy of online therapy, with findings largely indicating that it can often be effective for treating a variety of mental health conditions—including stress-related conditions and anxiety disorders. For example, one systematic review and meta-analysis suggests that online cognitive behavioral therapy (CBT) can often be effective for treating social anxiety, generalized anxiety disorder, bipolar disorder, post-traumatic stress disorder, panic disorder, and substance use disorder, among others. 

Note, however, that a person doesn’t need to be showing signs of a diagnosable illness to benefit from online holistic therapy. An online therapist may be able to help anyone develop healthier coping mechanisms for stress and address emotional challenges. 

Takeaway 

Holistic therapy recognizes each client as a whole person. It’s built on the practice of addressing an individual’s mind, body, and spirit. Holistic therapists might use a variety of approaches, such as breathwork and mindfulness meditation in combination with talk therapy, to help clients reduce stress levels or anxiety symptoms. You may be able to find a holistic therapist near you by reaching out to your local integrative health center, searching an online directory, or signing up with an online therapy platform.