A Holistic Approach to Psychotherapy
When it comes to mental health, I believe a holistic approach to psychotherapy is key. This method sees the mind, body, and emotions as connected. Mental health symptoms will often manifest physically in our bodies. Tune in and pay attention - Do you ever feel fatigued, have an increased heart rate, headaches, digestive issues, changes in appetite, or have difficulty falling or staying asleep? All of these can be signs of mental health concerns, and it’s on us to recognize these symptoms and reach out for help when things become overwhelming.
At the heart of the holistic approach is the understanding that mental health conditions deeply affect our well-being. A solid holistic approach to mental health includes physical activity, good nutrition, mind-body practices such as yoga or tai chi, spiritual practices, environmental and lifestyle changes (reduction of toxins and processed foods), sleep hygiene, energy health, and bodywork such as acupuncture, reiki and massage therapy, social and emotional support, aromatherapy, herbal medicine and supplements, prescription medication if needed, and mindset shifts including self-compassion, boundaries, and acceptance.
The mind and the body are not separate. What affects one, affects the other.
Choosing the Right Therapist
If you’re not sure where to start or feel completely stuck and overwhelmed, a therapist could be a great starting point. I strongly believe that finding the right therapist is like finding a new pair of shoes. Whether you like high tops or designer heels, you must first try them on to ensure the fit is just right for you. Not every therapist will be a good fit for everyone. As such, I offer a free 15-minute initial consult to learn what got you here in the first place, what your goals for therapy are, and how I may be able to help. If I am unable to help, I would be happy to connect you with someone that can.
Exploring Different Therapeutic Modalities
There is no single way to fix mental health problems but understanding a bit more about different therapeutic models can help to focus your therapy sessions so they are most beneficial to your needs. Some of these therapeutic modalities may include cognitive behavioral therapy, dialectical behavior therapy, psychodynamic therapy, mindfulness practices, and humanistic therapy, among others. Mental health professionals use these methods to help people achieve lasting mental health and wellness.
It's important to find a therapist who fits your needs. Some of these therapeutic modalities include:
Cognitive-Behavioral Therapy (CBT): Focuses on identifying and changing negative thought patterns and behaviors.
Psychodynamic Therapy: Explores the unconscious drivers and childhood experiences that shape our current mental health.
Humanistic Therapy: Emphasizes personal growth, self-awareness, and the inherent potential for positive change.
Mindfulness: Teaches cognitive exercises that bring gentle awareness to the present moment without judgment.
Dialectical Behavior Therapy: Combines cognitive-behavioral techniques with mindfulness practices to increase the ability to tolerate stress and improve emotional regulation.
Everyone's journey is different and the list above is only a sampling of all the therapeutic modalities available. By exploring different therapies and finding a trusted therapist, you're one step closer to a more balanced and fulfilling life.
Embracing Self-Care
Dealing with mental health is complex, and self-care is key. Doing things that care for our mind, body, and spirit helps us feel better overall. Take time each day to do something for yourself, whether a cycling or yoga class, or quiet time to read a self-help book. What you focus on grows. Be intentional about where you put your time and energy.
Managing stress is not just important, it’s crucial! There’s tons of medical research linking stress to physical illness such as high blood pressure, inflammation, a weakening of your immune system, fertility issues, hair loss, weight fluctuations, and more. Prioritize your self-care.
Perhaps you’d like to try a meditation class, spend an hour in your house of worship, go for a reiki session, or wake up each morning with deep breathing or a dedicated yoga practice. All these activities can help to calm the mind and reduce stress.
Taking breaks helps us stay calm and strong inside. Visualization techniques help to get rid of negative and intrusive thoughts.
Good sleep, a healthy diet, and adequate hydration are all vital too! Having a regular sleep schedule, eating foods that power brain function, exploring supplements, and drinking enough water each day can also help boost your moods.
Finding joy and laughter, staying present, and doing things we love are crucial too. It could be hobbies, nature, or time with family. These activities make us feel good and provide purpose in our lives.
Self-care is all about taking care of ourselves fully. Sometimes that also means creating boundaries and distancing ourselves from relationships that negatively affect our moods.
Building a Supportive Network
Surrounding ourselves with supportive people is key in our mental health journey. This can include family, friends, co-workers, or mental health experts. Having a strong support system helps us heal and overcome mental health challenges.
Consider reading a self-help book, joining a local support group, volunteering your time, or signing up for weekly therapy sessions to cleanse your brain of the thoughts that are no longer serving you. Whatever it is that you decide is right for you, I commend you for taking the time to focus your attention inward and for taking the steps necessary to become a more authentic and happier version of yourself.
~ Victoria Roger, LCSW - Therapist and Founder of Inner Harmony NY based in Massapequa, NY and serving clients across New York State
