Understanding Holistic Mental Health Practices
Recently, there’s been a powerful shift in how we approach mental health. More than ever before, people are realizing that true well-being isn’t just about treating symptoms. It’s about nurturing the whole person. This is the foundation of holistic mental health treatment: a perspective that acknowledges the profound connection between the mind, body, and spirit.
Rather than focusing solely on talk therapy or medications, holistic mental health treatments embrace a comprehensive approach. This includes nutrition, movement, mindfulness, community, nature, and more. All these factors play a vital role in emotional and psychological well-being.
The idea that mental health is more than just brain chemistry isn’t new. In fact, many traditional healing practices—from Traditional Chinese Medicine to ancient Ayurveda to Indigenous healing rituals to early Greek philosophy—have long recognized the intricate relationship between physical and mental health. Evidenced by numerous quotes throughout the ages about a strong body leading to a strong mind.
Sadly, for decades, Western medicine seemed to lose its way, leaning more toward compartmentalized, symptom-based approaches. Fortunately, mountains of research on the gut-brain axis, the effects of chronic stress, and the benefits of integrative therapies are bringing about a resurgence in holistic approaches to mental health. A sign of ancient wisdom blended with modern science.
This growing acceptance isn’t just anecdotal. It’s backed by hard evidence. More healthcare providers are incorporating complementary therapies like mindfulness-based stress reduction, yoga, acupuncture, nutrition, and movement into their treatment plans.
Even major institutions are now recognizing the value of treating mental health holistically, acknowledging that emotional resilience and healing require more than just a one-size-fits-all solution.
In this article, we’ll explore what a truly holistic mental health experience looks like: how it’s practiced, why it works, and how it’s transforming the mental healthcare landscape today. Be prepared to discover just how powerful this whole-person perspective can be in fostering lasting mental and emotional well-being.
The Benefits of an Integrative Approach
A holistic approach to mental health isn’t just about feeling better in the moment. It’s about fostering deep, lasting well-being. Unlike conventional methods that often focus on managing symptoms, holistic mental healthcare treats the whole person. It recognizes that mental, physical, and spiritual health are all interconnected.
By addressing all aspects of a person, integrative approaches can lead to more sustainable improvements in mood, resilience, and overall quality of life.
Beyond Symptom Management
Traditional mental health treatments like therapy and the appropriate medications can be highly effective. Life-saving even. But they don’t always address the underlying causes of emotional distress. Holistic approaches, on the other hand, recognize that many factors can contribute to mental health struggles. They look at chronic stress, poor nutrition, sleep deprivation, and trauma.
Practices like mindfulness, meditation, breathwork, grounding, and exercise, along with cognitive behavioral techniques (CBT), have all been used to help regulate mood, reduce anxiety, and improve cognitive functioning.
For example, mindfulness programs have been found to be well-tolerated and helpful for people with anxiety disorders. And various meditation practices have been found to help reduce anxiety, depression, and stress.
Supporting the Mind-Body Connection
Mental and physical health are deeply intertwined. When the body is neglected, the mind suffers, and vice versa. Exercise, proper nutrition, gut health, and quality sleep are all critical for well-being. Research, for instance, shows that exercise can be as effective as antidepressants for some individuals. A healthy, antioxidant-rich nutrition plan can both help support healthy levels of inflammation and regulate neurotransmitter function.
A study in Frontiers in Nutrition, for instance, investigated the impact of the Mediterranean diet on depression and suggested that those who followed the diet more closely had a lower risk of depression, highlighting the importance of diet in mental health. Other research has found that following a healthy diet can lead to significant mood improvements. These positive effects may be attributable to a healthier gut.
Finding Meaning and Connection
Spirituality—through religious practices, meditation, time in nature, or personal reflection—also plays a significant role in mental health. Studies show that individuals who have a greater sense of purpose and connection tend to have lower levels of stress, anxiety, and depression. Holistic therapies, such as guided imagery, journaling, gratitude practices, and energy healing, can help individuals reconnect with themselves and their communities.
Treating the Whole Person: Long-Term Benefits
By taking a whole-person approach, holistic mental health care fosters greater emotional resilience, self-awareness, and long-term recovery. Individuals who engage in interactive practices often report:
- Lower relapse rates for addiction, depression, and anxiety
- Improved self-regulation and emotional intelligence
- Greater resilience to stress and reduced risk of burnout
- Stronger social support networks and deeper connections
- Enhanced physical vitality
As we embrace holistic health treatments, we aren’t rejecting traditional treatments. Rather, it’s all about enhancing them with practices that support the body, mind, and spirit by focusing on the root causes rather than just symptoms.
Implementing Holistic Strategies in Daily Life
Understanding the benefits of a holistic approach to mental health is one thing. But how do you put it into practice?
The good news is that you don’t have to overhaul your entire lifestyle overnight. Small, intentional changes can lead to powerful long-term benefits. The key is to start small, build consistency, and gradually incorporate practices that feel right for you.
Let’s break it down.
Start Small: Simple Steps to Begin a Holistic Mental Health Practice
If you’re new to holistic wellness, we’re here for you. One of the best approaches is to choose one or two small, manageable practices to start with, such as:
- 5-Minute Morning Mindfulness Practice: Start your day off right with some gentle breathing exercises or gratitude practice. For a mere five minutes, breathe deeply, set your intention for the day, or list three things you’re grateful for. If possible, head outside to get some morning light to welcome in the day.
- Move Your Body—Gently and Consistently: For instance, take a 10-minute walk, do a couple of gentle yoga stretches, or grove to your favorite song. Movement has been shown to boost endorphins, reduce stress, and lift mood.
- Upgrade One Meal at a Time: Revamping your entire diet can be hard. Instead, try focusing on simple swaps. For instance, you can add more omega-3s to your breakfast by sprinkling flaxseeds or walnuts onto your oatmeal or topping a bagel with some smoked salmon. Or incorporate more gut-friendly fermented foods like yogurt, kimchi, or sauerkraut into your daily ritual. Foods that help balance inflammation have been found to help reduce depression and anxiety. So, find ways to eat more fruits and vegetables daily.
- Give Your Brain a Break with a Digital Detox: Start by powering down your devices an hour before bedtime. Or schedule social media breaks throughout the day. Spending less time looking at a screen has been linked to lower levels of stress and anxiety and improved sleep. You can also use this time to move your body, breathe deeply, or practice other positive behaviors.
A Simple Mindfulness Exercise
This beginner-friendly exercise takes just five minutes and can be done just about anywhere! At home, in your parked car, during work breaks, or between appointments.
Step 1: Find a comfortable spot, such as on a chair with your feet flat on the ground or sitting on the ground or cushion with your legs crossed.
Step 2: Relax with your hands resting on your lap, palms facing up or down.
Step 3: Close your eyes or soften your gaze.
Step 4: Take a deep breath, inhaling slowly through your nose for a count of four. Feel the air fill your lungs and expand your belly. Pause for a count of two. Then exhale slowly, breathing out through your mouth for a count of four. With each breath, imagine your body releasing any tension, stress, or negative energy. Repeat each breath at least five times.
It’s normal for your mind to wander. As you notice it wandering, gently bring your focus back to your breath.
Take one final breath and open your eyes or focus your gaze. Take a moment to notice any changes in how you feel. Do you feel lighter? Calmer? More present? Good!
Building a Lifestyle that Supports Well-Being
As you master a few simple habits, you can begin to explore deeper lifestyle changes to create a more holistic mental health routine.
For instance, focusing on quality sleep hygiene is one of the most positive things you can do to lower anxiety, depression, and stress. To ensure a better night’s sleep, you can start going to bed 15 minutes earlier every night, creating a wind-down routine with lower lights, deep breathing, and no screens 30 minutes to an hour before bed. Or make your bedroom a sanctuary that’s cool, dark, and comfortable. You could also start using a sleep mask to block out excess light to help you sleep better.
Another exceptional way to support mental well-being is to engage in meaningful social connections. It doesn’t have to be a lot. You can send a text a day to a loved one. Join an online community that’s focused on positive shared interests. Enjoy a light, friendly conversation while picking up groceries. Or, if you want to do more, you can schedule in-person meetups with supportive friends or family. Or volunteer for a cause that brings you joy.
Remember, as humans, we’re wired to connect. Strong social support networks are not only one of the most powerful protective factors against mental health struggles, they’ve been shown to improve quality of life.
One of our favorite holistic approaches to mental health is to embrace nature. Spending five to 10 minutes outside—whether you’re drinking coffee on your porch, walking around the block, or sitting on a park bench is a wonderful way to get some small doses of nature therapy. If you can, set aside longer times to get outside for nature outings to hike, garden, or take in your favorite view. Spending time in nature has been linked to reduced stress, lower cortisol levels, and improved mood.
Another way to support mental health holistically is by incorporating spiritual or reflective practices into your daily routine. Perhaps that’s a one-minute meditation with a mantra before stressful situations or writing a positive affirmation at the end of every journaling session.
Developing a daily mindfulness practice, prayer time, or gratitude journal habit can help you process emotions, build resilience, and create a sense of purpose.
Remember, you don’t have to do everything all at once. Start with small changes and build from there. It’s about creating consistency over time. Remember, a holistic mental health practice is not about perfection—it’s about finding what works for you. And if one thing doesn’t seem to be sticking, try something else.
Over time, simple changes like those above can transform not only your mental health but your overall quality of life.
Exploring Various Holistic Therapies: Finding the Right Approach for You
Holistic mental health embraces a wide range of therapies. From movement-based practices like yoga to energy-focused treatments like acupuncture and sound healing—these approaches can complement traditional treatments like talk therapy and medication to better support overall well-being.
Yoga, for instance, is an ancient mind-body practice that combines breathwork, movement, and meditation. It’s been used for thousands of years to support the body and mind, reducing stress, increasing flexibility, and promoting mental clarity.
Acupuncture is a Traditional Chinese Medicine (TCM) practice that involves inserting thin needles into specific points on the body to promote energy flow (Qi) and balance the nervous system.
Sound healing uses vibrational frequencies from instruments like singing bowls, tuning forks, gongs, or binaural beats to bring the mind and body into a state of deep relaxation to soothe troubled thoughts and help you slow down.
The best approach to holistic mental health depends on your personal needs, preferences, and comfort level. Here’s a quick guide to help you get started:
| If you struggle with… | Consider… |
| Anxiety and stress | Yoga, sound healing, acupuncture |
| Depression or low mood | Yoga, acupuncture, mindfulness-based practices |
| Trauma and PTSD | Sound healing, acupuncture, yoga nidra |
| Chronic pain | Acupuncture, yoga, breath work |
| An overactive mind and racing thoughts | Sound healing, breath work, slow movement practices |
Start with one therapy that resonates with you, experiment with it, and notice how your mind and body respond to holistic mental health treatment.
Building a Supportive Environment
Healing doesn’t happen in isolation. A supportive environment, personal relationships, caring healthcare providers, and even the spaces we live in can all make a profound difference in our holistic experience.
Humans thrive on connection. Research consistently shows that having a strong support system can reduce stress, improve resilience, and even speed recovery from physical and mental health challenges. In fact, social connection has been called “the greatest protective factor” for mental health.
To strengthen supportive relationships, start by prioritizing quality over quantity. Having one or two deeply supportive relationships is more impactful than having a large yet shallow social circle. Choose people who uplift, encourage, and genuinely listen. One of the best ways to have better friends is to be a better friend—by being the person who uplifts, encourages, and listens as well for a genuinely mutually beneficial friendship.
Seek out supportive communities, such as groups aligned with your interests or healing journey. Consider mindfulness groups, yoga classes, support groups, or community wellness programs. They don’t always need to be in person. Online forums and mental health communities can also provide a sense of belonging for those who struggle with in-person interactions.
Remember to be open and authentic in your communication. Even when you feel like you’re on the same wavelength, we can’t read each other’s minds. Express your needs clearly and practice active listening when others share their thoughts. It’s also important to set healthy boundaries, especially if you find your energy is being drained.
Fostering a Therapeutic Alliance
A strong relationship with mental health professionals can be a powerful pillar in your healing journey. Building a collaborative, trust-based relationship with a therapist, holistic practitioner, or doctor ensures better outcomes.
That starts with finding the right provider. Not every therapist or doctor will be the right fit. It’s okay to try different practitioners until you find someone who truly understands and supports your needs.
Again, be open and honest as you share your experiences, concerns, or even skepticism. The best providers collaborate with you rather than simply prescribe solutions. Seek professionals who are open to blending traditional and holistic therapies. Search for mindfulness-based cognitive therapists, integrative psychiatrists, or trauma-informed therapists. And don’t be afraid to ask questions, such as: do they support mindfulness, nutrition-based interventions, or somatic therapy in addition to traditional treatments?
Creating a Supportive Home Environment
Your surroundings deeply influence your mental state. A chaotic, cluttered space can increase stress and anxiety. On the other hand, a calm, intentional home environment can promote healing and relaxation.
To design a healing space, start by decluttering to reduce mental load. Start small—one area at a time. Even just clearing off your bedside table can make a difference.
Then, start adding calming elements, such as soft lighting, calming colors (such as blues, greens, or earth tones), and natural elements for a more soothing atmosphere. Soothing scents can also make a difference. Try essential oils like lavender or chamomile to promote relaxation.
Set aside some space for relaxation. A small sanctuary of sorts can give you a place for intentional mindfulness, quiet reflection, reading, or journaling. It can simply be a cozy corner with a comfortable chair, yoga mat, or meditation cushion.
Lastly, limit digital overload. Avoid excessive news (and doomscrolling), social media, or screen time, especially before bed or first thing in the morning. Replace that activity with listening to music, journaling, or quiet conversations to support emotional well-being.
Enhancing Self-Care and Personal Growth
Taking care of your mental health isn’t just about therapy or external support. It’s about how you care for yourself every day. Self-care, self-reflection, and personal growth aren’t luxuries. They’re essential tools for maintaining emotional balance, reducing stress, and building a life that’s fulfilling and meaningful. Think of it as fuel for your well-being. It’s what keeps you going. It allows you to process emotions and show up for yourself and others more healthfully.
Self-care is different for everyone. And finding what works for you is key. In addition to previously mentioned practices, such as mindfulness, movement, and gratitude, consider:
- Self-reflection through journaling or art to help you process emotions.
- Embracing life-long learning through books, podcasts, and other resources that expand your perspective
- Taking classes to learn new skills and step outside of your comfort zone.
- Enjoying more meaningful conversations with trusted friends and family, support groups, and therapists to foster insight and growth.
Prioritizing self-care allows you to create a strong foundation for lasting mental well-being.
Addressing Common Concerns and Misconceptions
With research backing, there is growing acceptance of holistic approaches in mental health care. Still, many people continue to have questions or concerns about their effectiveness. Some worry that these approaches are just “trendy.” Others assume they have to choose between traditional medicine and holistic care.
The truth is that holistic therapies are meant to complement, rather than replace, conventional treatment. In addition, many approaches have been scientifically validated to support mental well-being.
Holistic Mental Health Treatment Myths vs. Facts
Myth 1: Holistic therapies aren’t backed by science.
Fact: Many holistic practices have strong research backing. For instance, studies have shown that mindfulness meditation can reduce anxiety and depression symptoms. Acupuncture helps regulate stress responses. And diet can dramatically and directly impact mental health.
Myth 2: You have to choose between holistic and traditional therapies
Fact: Holistic approaches work alongside conventional mental health treatments. In fact, many therapists, psychiatrists, and healthcare professionals now integrate mindfulness, nutrition, and movement-based therapies into their overall treatment plans.
Myth 3: Holistic therapies work the same for everyone.
Fact: Just like traditional treatments, what works for one person may not work for another. The key is to explore different options and find what best supports your unique needs.
Who Benefits Most From Holistic Health Approaches?
Holistic therapies can be helpful for anyone looking to enhance mental well-being. But they may be most beneficial for people who are:
- Experiencing chronic stress or burnout
- Those who struggle with anxiety or depression
- Individuals recovering from trauma or PTSD
- And anyone who’s looking to improve emotional resilience.
With this in mind, however, it’s important to remember that holistic approaches aren’t a substitute for professional therapy, especially for those experiencing more severe mental health challenges. Reach out to a licensed provider to ensure the safest, most effective treatment plan. In addition, when working with holistic therapists, it’s essential to:
- Ensure your provider is qualified and experienced in handling your concerns. Always verify credentials and certifications where appropriate.
- Communicate with your healthcare team, including your current doctor or therapist.
- Beware of extreme claims. Any therapy promising a complete “cure” should raise red flags.
- Seek immediate help if you’re experiencing severe depression, suicidal thoughts, or a mental health crisis. Reach out to a licensed therapist, crisis hotline, or emergency services. You can find additional resources at DMHBH.org.
Finding the Right Holistic Practitioner
Finding a qualified holistic practitioner is crucial for getting safe and effective treatment. Choose wisely by researching their qualifications and checking certifications and licenses, such as the American Holistic Health Association (AHHA) for holistic wellness professionals, the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM) for acupuncture, or the International Association of Yoga Therapists (IAYT) for certified yoga therapists.
Once you’ve narrowed down your options, it can be worthwhile to read reviews and testimonials to see others’ experiences and see if their approach resonates with you.
Once you meet the practitioner, don’t be afraid to ask questions, such as:
- What is your training and certification in this field?
- How do you approach mental health from a holistic perspective?
- Do you integrate your work with other healthcare providers?
- How do you tailor treatments to individual needs?
If a practitioner dismisses traditional medicine entirely or makes unrealistic claims, consider looking elsewhere.
Other resources for finding certified practitioners include online directories, such as:
- Psychology Today – Search for therapists who integrate holistic practices.
- National Center for Complementary and Integrative Health (NCCIH) – Provides evidence-based research on holistic health.
You can also ask your primary care doctor or therapist for recommendations or join local support groups or wellness communities to get personal referrals.
Final Thoughts: Your Journey to Holistic Mental Health
Holistic mental health is about empowerment—choosing treatments that support your mind, body, and spirit while working alongside traditional care. Whether you’re drawn to yoga, acupuncture, sound therapy, or mindfulness, the key is to find what works best for you and to ensure you’re working with qualified professionals who can help develop a personalized holistic mental health treatment plan.