What Is Alternative Holistic Therapy? Therapies That Address Mind-Body Health
Alternative therapies have been used for centuries to treat various mental and physical health conditions, from acupuncture and herbal medicine to energy healing and mindfulness techniques. Studies suggest that methods like these are also gaining traction in modern, mainstream psychology in the United States. For example, the National Center for Complementary and Integrative Health (operating under the umbrella of the National Institutes of Health) reports that 36.7% of Americans used some type of holistic therapy in 2022—up from 19.2% in 2002.
An alternative, holistic approach may be attractive to many people who seek a more comprehensive solution to their mental health challenges. Unlike conventional medicine, which tends to focus on treating symptoms, alternative holistic therapies aim to address the root causes of physical and emotional disorders, offering an integrative approach that may nurture the mind, body, and spirit. Read on to learn more about alternative holistic therapies and how to find this type of provider.
Understanding holistic mental health approaches
The American Psychological Association (APA) characterizes holistic psychology as an approach to treatment which believes that “individuals are biological, psychological, and sociocultural totalities that cannot be fully explained in terms of individual components or characteristics.” As such, therapies that fall into this category of holistic methods often integrate lifestyle changes, spiritual approaches, and others with conventional treatment to address the “whole person” rather than focusing only on resolving symptoms in one area.
On the other hand, conventional treatments often involve medication or targeted psychotherapies to address specific challenges. Both approaches can be practical and they may even be combined in many cases; it depends on the individual's needs and preferences.
Common holistic, complementary, and alternative therapies for mind-body wellness
Holistic alternative medicine has roots in the ancient cultures of many parts of the world, including Greece, India, and China. For example, Western herbalism originated in Ancient Greece and Rome. Ayurvedic medicine has been used in India for centuries to heal the mind and body with plants, and traditional Chinese medicine (TCM) methods like acupuncture have long viewed the body as a system of interconnected parts.
Mindfulness and meditation for mental health
Mindfulness and meditation are some of the most commonly used components of holistic medicine. They may help improve emotional regulation and reduce stress by encouraging individuals to become more aware of thoughts and feelings in the present moment without judgment. Research suggests that, in some cases, mindfulness meditation may help decrease anxiety symptoms as effectively as some types of anti-anxiety medications, though remember to not stop, start, or change any medication without consulting with your doctor.
Yoga and movement-based alternative therapy
In general, physical movement may help reduce stress and anxiety, boost mood, improve sleep quality, enhance cognitive functions like memory and concentration, increase energy levels, promote self-esteem, and provide a sense of accomplishment. Yoga, tai chi, Pilates, qigong, and dance are examples of types of therapeutic physical activities that may act as natural mood regulators, potentially also decreasing anxiety by regulating the body’s stress response in addition to providing spiritual benefits in many cases.
Nutritional psychiatry and herbal remedies in alternative medicine
Nutritional psychiatry is a holistic approach that uses nutrition to help address mental health challenges. It operates on the principle that when the body is adequately nourished, its natural healing mechanisms may work more effectively.
Similarly, traditional medicine in the form of herbal remedies has developed in different cultures over the centuries. Some common herbal remedies include St. John's wort, kava, ginkgo, and valerian. Be sure to consult with your doctor before taking herbal remedies, however, since some may interact with certain medications or cause potentially serious side effects.
Energy-based mind-body practices as types of alternative holistic therapy
Reiki, acupuncture, qigong, therapeutic touch, and practices that use sound vibrations or breathwork are examples of ancient healing therapies that aim to restore balance and well-being. In general, these methods aim to channel healing energy into a person's body to address blockages or imbalances in the body's energy field. This energy movement is thought to help promote emotional, physical, and spiritual healing.
Creative therapies
Creative therapies are types of complementary and alternative therapies that may help people express themselves and, in doing so, work through strong emotions and address mental health concerns. With this type of treatment, a therapist might provide ideas or prompts and encourage clients to use them to identify, express, and make sense of emotions. Some clients prefer visual arts like painting, drawing, or sculpting, while others use music, dance therapy, or dramatherapy to express themselves and process difficult feelings.
Ecotherapy and nature-based alternative therapies
Ecotherapy involves spending time outdoors in natural environments to improve mental and physical well-being. Individuals might participate in activities like walking, gardening, or simply being present in nature to connect with the natural world and utilize its restorative powers to enhance healing and overall wellness. Ecotherapy can be practiced individually or in group settings, sometimes guided by a trained therapist.
How holistic therapies can complement mainstream medicine
Holistic therapies can be used in tandem with conventional techniques to address underlying factors like lifestyle habits, stress, and spiritual conflict that may be contributing to an individual’s symptoms.
For example, holistic therapies like acupuncture, massage, and meditation may help alleviate side effects of medications or treatments like nausea, pain, and anxiety. Practices like yoga, mindfulness, and nutrition counseling encouraged by holistic therapies can empower individuals to manage their health. By addressing the whole person, holistic therapies may also strengthen patient participation and adherence to treatment.
Scientific evidence for alternative holistic therapy
While peer-reviewed scientific evidence for alternative therapies are not currently as strong, research generally supports the efficacy of several complementary medicine methods. Some examples include:
- Exercise: Evidence suggests that regular physical activity may help reduce symptoms of anxiety and depression.
- Mindfulness meditation: Studies suggest that mindfulness meditation can be beneficial for managing stress, anxiety, and depression symptoms.
- Yoga: Research suggests that yoga may improve mental health by potentially reducing symptoms of depression, anxiety, and post-traumatic stress disorder (PTSD).
- Acupuncture: While evidence is mixed, some research suggests that acupuncture can help with mental health conditions like depression and anxiety.
Potential benefits of holistic therapies, including alternative therapy
Holistic therapies may have many potential benefits tailored to the individual’s needs and preferences. They can teach patients emotional regulation, coping techniques, and stress reduction strategies. Holistic therapies aim to address the root causes of mental health challenges, which may result in more lasting healthy habits. Holistic therapies involving spirituality can help clients stay motivated and find meaning in their experiences.
Potential drawbacks to consider
Many alternative treatments lack robust scientific evidence to support their effectiveness, and there is often a lack of regulatory oversight regarding quality of care. Additionally, the educational requirements and clinical experience required for some practices can be arbitrary, leading to inconsistent quality of practitioners.
Like with any treatment, while alternative holistic therapies work well for some people, they might not help everyone. Depending on the conditions and type of therapy, they can even be harmful for some. When individuals choose alternative or complementary therapies over conventional methods, there is also the potential for delayed or inadequate treatment of severe conditions.
Practical considerations for adopting alternative therapies or alternative medicine
There are some things to consider if you're exploring the option of using alternative therapies to care for your mental health. First, you might research the method of interest to determine whether there is scientific data to support its efficacy. Look for professional association sources outside of anecdotal claims, such as clinical studies, meta-analyses, or reviews by mental health professionals supporting its use. Be wary of treatments lacking regulation or oversight. Avoid practitioners making unrealistic claims like the treatment can cure all mental conditions or is guaranteed to eliminate your symptoms entirely.
Consider side effects, ask your doctor about potential interactions with prescription medicines, and be aware of possibilities that some treatments could exacerbate some symptoms. For example, some natural products and over-the-counter herbal remedies may interfere with antidepressants. Consult a licensed healthcare professional to ensure the approach is safe and appropriate. A general doctor, psychiatrist, or integrative medicine specialist may help you assess risks and benefits.
Also, consider whether the holistic approach complements existing therapy or medical treatments you may be partaking in. Some methods, like mindfulness-based cognitive therapy (MBCT), are already integrated into mainstream mental health care. Finally, check the treatment cost. Some alternative treatments, such as acupuncture or biofeedback, can be expensive and are rarely covered by insurance. Some treatments also require a long-term commitment to effectiveness, which can boost the cost even more.
Finding holistic mental health support
Finding a mental health professional with experience in holistic methods near you can sometimes be challenging. If you're interested in in-person therapy, you might search for an integrative health clinic in your area or look for online directories for specific types of practitioners.
If you're interested in online therapy, it may be easier to find the right provider for your needs and preferences. For example, online therapy platforms like BetterHelp partner with thousands of therapists specializing in a variety of methods. You can get matched with a provider according to your answers to a brief questionnaire, and you can switch providers at any time for no additional cost.
Virtual therapy also allows clients to receive treatment from the comfort of home, which may help reduce barriers like lack of transportation or a reluctance to seek face-to-face treatment due to mental health stigma. Online therapy is also more affordable than in-person treatment without insurance in many cases.
In addition, research suggests that internet-delivered mindfulness-based therapies can be as effective as in-person treatment for some. For example, one 2022 study followed the outcomes of a four-week web-based CBT mindfulness program for individuals experiencing stress, anxiety, and depression. The study’s researchers indicate that the four-week intervention “improved mindfulness and reduced stress, emotional distress, anxiety, and depression symptoms” in the majority of the study’s participants.
Takeaway
Holistic therapy is an approach to treatment that aims to address mind, body, and spirit. Many alternative therapies are those that are considered non-mainstream in Western culture and that may not be as strongly supported by scientific evidence. That said, many of these methods are ancient and have helped many people, so it's often a case of considering your own personal needs, consulting with your doctor, and exploring various methods. You may be able to connect with an alternative holistic therapy provider in person or online.
What is an example of alternative therapy?
A few examples of alternative therapy include massage therapy, dietary supplements, Reiki, reflexology, aromatherapy, and yoga. In general, any health practice that falls outside of mainstream medical treatment is considered alternative medicine or complementary medicine.
What is the most popular holistic therapy?
Reflexology may be the most popular holistic therapy option. Other popular examples of holistic therapy include yoga, acupuncture, and massage.
What are the seven holistic approaches?
There are many more than seven holistic or complementary health approaches. However, some practitioners attempt to treat seven facets of well-being through holistic practices: physical health, emotional health, spiritual health, social health, intellectual health, occupational health, and environmental health.
What type of therapy is holistic?
Holistic therapy usually involves a combination of different concepts and complementary approaches to treat the whole person, rather than only addressing the challenge at hand. For example, a person seeking holistic therapy may receive traditional talk therapy, as well as herbal supplements, nutrition counseling, prescribed yoga practices, chiropractic care (adjustments of the skeletal system), and more.
Do alternative therapies really work?
More research is needed on the efficacy of complementary and alternative medicine (CAM) practices. Some specific practices are backed by evidence, but consulting your doctor before adding alternative therapies to your health regimen can ensure that these practices are safe for you.
What are alternative treatments for anxiety?
A few alternative treatments for anxiety include meditation, exercise, yoga, and herbal supplements. Always talk to your doctor before taking any supplements or medications.
Who needs holistic therapy?
Anyone may benefit from holistic therapy with a complementary and alternative medicine (CAM) practitioner. Many of the practices recommended by these practitioners are healthy habits that can easily be incorporated into daily life, such as regular exercise, breathing practices, and mindfulness.
Is massage a holistic therapy?
Massage, or the manipulation of the body’s soft tissues, can be categorized as a holistic therapy. It’s often helpful for individuals living with chronic pain and is not known to have any harmful effects.
Do holistic therapists prescribe medication?
Only individuals with a doctorate degree and valid medical license can prescribe medication. Holistic therapists, who can be categorized as human services workers, may prescribe medication if they are qualified medical doctors.
Do you need a degree to be a holistic practitioner?
You usually need a degree to be a holistic practitioner, but requirements vary depending on the type of professional you wish to become. For example, a naturopathic doctor typically needs more schooling than a massage therapist.
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