This article was first published on ProHealth on November 28th, 2018. It was later removed for reasons outlined in this notice. Most of the links on this post are informational, but a few are affiliate links to help maintain this website. One of the biggest concerns I hear from my clients is about medication. They either want to avoid it altogether or try therapy first. As a holistic psychotherapist, I have no bias toward medication. It is life-changing for some people, and in some cases, absolutely necessary. However, it is one of the areas where holistic therapists approach mental health in a slightly different way. Holistic psychotherapy is an umbrella term that refers to a therapist who considers the body, mind, and spirit of the client, as well as, the connection between the three. Holistic therapists may also refer to themselves as:
Like traditional therapy, holistic therapy is rooted in research. This type of therapist tends to emphasize alternative treatments over more invasive interventions. Research shows treatments such as acupuncture, meditation, yoga, and supplements are all effective for anxiety and depression. In addition, mindfulness has become one of the most studied fields in recent times and proven to be very useful for treating many mental health issues. In the assessment phase, I approach a diagnosis as a starting point, rather than a definitive truth. A diagnosis is often helpful for a client to feel heard and validated (and most insurances companies require one); however, I encourage clients not to become attached to labels, because mental health is dynamic and ever-changing. A mental health issue is not "just in your head," and it is also not automatically a life sentence. When it comes to drug therapy, holistic therapists may consider a few steps before recommending a medication evaluation (unless the situation appears to require an assessment by a psychiatrist right away). For example, holistic "prescriptions" may include: walking in nature, spending time with animals, or adjusting sleep habits. We frequently consider physiological factors, as well, like vitamin deficiencies or thyroid issues, which often mirror symptoms of anxiety and depression. This is not to imply that other therapists don't have a similar approach, but it is one of the hallmarks of holistic therapy. The process of counseling may look different as well. Personally, I incorporate spirituality into my sessions. This does not necessarily mean religion, but we may explore the "bigger picture," such as interconnectedness, intuition, meaning, and purpose. During sessions, I may provide coaching on starting a meditation practice or do a guided meditation in the room with the client. Within holistic forms of psychotherapy, there is an emerging field called "somatic therapy." Somatic therapy uses the intelligence of the body to process trauma. Trauma has a profound effect on the nervous system. Essentially, people who experience trauma get stuck in the "fight or flight" response of the sympathetic nervous system. This has profound, negative effects on the brain and body, including an increase in inflammation and the stress hormones cortisol and adrenaline. As a result, people become chronically anxious and depressed, sometimes, to a severe degree. This type of reaction to trauma is also correlated with chronic illness, especially autoimmune conditions. One way somatic psychotherapy retrains the nervous system is through a process called "somatic inquiry," in which the therapist asks the client about physical sensations in the body, as well as, what they may notice in the physical environment. The therapist helps the client move energy that has long been stuck in the tissues. The goal of somatic psychotherapy is to help the client reach (and then maintain) what is referred to as "optimal arousal.: Therapists facilitate a shift from "hyper-arousal"(anxiety/panic) or "hypo-arousal" (depression/withdrawal) to a state of "calm vitality." In this state, a client feels energized, but not keyed up or activated. This greatly reduces symptoms, and it also creates a safe emotional place in which to process trauma and avoid retraumatization. So, how do you know if holistic therapy is right for you? Ask yourself the following questions: 1. Do I prefer a holistic approach to healthcare? If you see an integrative or naturopathic doctor and prefer to take supplements over medication, this may be the right type of therapy for you. 2. Am I interested in exploring the body-mind-spirit connection in therapy? For some people, this is very important. For others, they may want to focus more on talking through a problem. If you are very attuned to your body, you may find this approach particularly helpful. 3. Am I drawn to yoga and meditation as a way to reduce stress? If you are drawn to these modalities, you may find that a holistic therapist "speaks your language." 4. Have I tried medication or traditional therapy and am looking for another option? Maybe you already tried the traditional route and were left wanting more from your appointments. Remember there are always other options and holistic therapy may be right for you. Now, you may be thinking "I want to try holistic therapy, but how do I find a therapist who practices this way?" The process of finding a holistic therapist is similar to that of finding a traditional therapist. If you see an integrative doctor or naturopath, they most likely have a list of referrals. Another way is to do a search on the website of your insurance company, and then, view a therapist's individual site for more information. Another option is to use the search feature on Psychology Today, which allows you to search by your zip code and then narrow it down by category. Two categories to consider are "Mindfulness-Based (MBCT)" or "Somatic." Last but not least, don’t underestimate the strength of a good old-fashioned Google search. Both a traditional or a holistic approach to therapy can be helpful. What's most important is finding a therapist who is a good fit for you. When choosing a therapist and therapy style, don't be afraid to shop around a little before making a commitment. References: S.G. Hofman, A.T. Sawyer, A.A. Witt, D. Oh. (2010, April 1). The Effect of Mindfulness-Based Therapy on Anxiety and Depression: A Meta-Analytic Review. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848393/ Shohani, G. Badfar, M.P. Nasirkandy, S. Kaikhavani, S. Rahmati, Y. Modmeli, A. Soleymani, M. Azami. (2018, February 21). The Effect of Yoga on Stress, Anxiety, and Depression in Women. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5843960/ T.S. Sathyanarayana Rao, M.R. Asha, B.N. Ramesh, K.S. Jagannatha Rao. (2008, April-June). Understanding nutrition, depression and mental illnesses. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/ "There's something in everybody that longs for that awakening to be more true to yourself." - Eckhart Tolle
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This article was first published on ProHealth on October 28th, 2018. It was later removed for reasons outlined in this notice. Most of the links on this post are informational, but a few are affiliate links to help maintain this website. When you think of depression, you probably think of it as a mental illness, but the truth is some of the most devastating effects of depression are physical. On the other hand, you may have experienced years of physical symptoms and never considered depression as a possible cause. We still don't know exactly what causes depression. There's strong evidence it's related to neurotransmitters, the chemical messengers of the brain, but this isn't the whole picture. Certain genes can predispose a person to low mood, and stress levels are another important factor. The brain and body are complex and intertwined; there is nothing that affects the brain that doesn't affect the body and vice versa. Either way, it's important to be aware of the physical symptoms of depression, so you can get proper treatment and start down the path of feeling better—mind, body, and spirit. Headaches Researchers have found links between depression and headaches. These headaches are usually described as mild to moderate in intensity and are probably tension-related. One study found that people with depression were quicker to develop a headache under induced stress, than those without depression. Even if a person isn't formally diagnosed with depression, tension headaches are often treated with antidepressant medications, which demonstrates how the two are biologically interrelated. Stomachaches Stomachaches are common in people with depression. People with depression report nausea, diarrhea, and constipation, sometimes leading to a loss in appetite. Similar to headaches, stress and the subsequent changes in the nervous system is the probable cause. Additionally, stomachaches can also be a side-effect of eating different types of foods or a change in exercise habits. Insomnia or Hyper-somnia Almost everyone with depression has some type of sleep disturbance—either sleeping too much or too little. When you are not sleeping properly, your body is not able to enter into the rest and recovery phase of deep sleep. During our most restful sleep, the body goes to work repairing cells and tissues. When you are not getting good sleep, it can have a lasting impact on your physical health. Fatigue Fatigue is different from the lack of motivation typically associated with depression—it's feeling completely drained and void of all energy. Some people describe it as feeling like there are heavy weights attached to their body, pulling them down. This can come from chronic sleep issues or can simply be a classic symptom of depression. People with fatigue struggle to get out of bed, get off the couch, or do normal day-to-day activities. This has a domino effect on jobs and relationships, compounding the effects of depression. Weight fluctuations Weight loss or gain frequently happens with depression. One major cause is the side-effects of antidepressant medications. A noticeable change in appearance can be a blow to a person's self-esteem and is especially difficult for those already dealing with depression. Lowered immune function When the nervous system is dysregulated, like what happens with depression, it has a huge impact on the immune system. This means more colds, infections, and viruses—all of which affect quality of life. We now know that lowered immunity over time can be linked back to chronic illnesses, which is discussed in the next section. Chronic illness The co-occurrence of depression and chronic illnesses, such as autoimmune disorders, Parkinson’s, and heart disease, is significant. This begs the question, does depression cause chronic illness? Or, does chronic illness cause depression? In an article published by the Harvard Medical School, it says, "medical illnesses or medications may be at the root of up to 10% to 15% of all depressions." So, that provides some insight on chronic illness causing depression, but what about the other way around? The fact is that we know that people with depression have a higher risk of developing chronic diseases, but we don't know exactly why. How long-term stress affects the body is an area of emerging research. It's essential for medical professionals and therapists to be aware of the overlap between chronic illness and depression and treat both conditions accordingly. All too often, depression in people with chronic illness goes undiagnosed and untreated. Chronic pain Much like chronic illness, chronic pain can turn into an endless loop with depression—people with pain become depressed, and people with depression develop pain. No matter which comes first, they exacerbate each other and prevent either one from improving. Back pain is especially common with depression and can become debilitating. What the physical symptoms of depression teach us is that self-care is crucial. People with depression often take medication or go to talk therapy, but they may not prioritize sleep or eating nutrient-dense food. Considering these symptoms can be the most debilitating, it's vital to make coping with the physical manifestations of depression part of your comprehensive treatment plan. But it's not all bad news. We know that depression can be treated, and when thought patterns improve, many of the physical symptoms improve as well. Every day, we're learning more and more about the nervous system and how it impacts the mind and body. Body-centered approaches, like somatic psychotherapy, are rising to the forefront of treatment, and they focus more on the root causes of depression and have lasting positive results for clients. "May God give you...For every storm a rainbow, for every tear a smile, for every care a promise and a blessing in each trial. For every problem life sends, a faithful friend to share, for every sigh a sweet song and an answer for each prayer." - Irish Blessing This article was reprinted on ProHealth on June 17th, 2018. It was later removed for reasons outlined in this notice. Most of the links on this post are informational, but a few are affiliate links to help maintain this website. In 2015, I took a Mindfulness-Based Stress Reduction course to cope with having an undiagnosed illness. Through this course I learned the tenets of mindfulness and how to apply them to daily life. Before taking the class I had thought about practicing meditation, but I’d never created a habit around doing it. In the end, the class changed my outlook on life and gave me tools to cope with the uncertainty that comes with illness. Mindfulness-Based Stress Reduction is an 8 week course designed by Jon Kabat-Zinn of the University of Massachusetts Medical Center. Kabat-Zinn is the the author of Full Catastrophe Living: Using the Wisdom of Your Body and Mind to Face Stress, Pain, and Illness. The class is taught all over the world and there’s probably a class offered near you. Many classes are covered by insurance, because they are taught by a licensed mental health professional. So what is mindfulness? According to Kabat-Zinn, "Mindfulness means paying attention a particular way: on purpose, in the present moment, non-judgmentally." The keyword is "non-judgmentally." It's about changing your awareness in the ever changing present moment with openness. This means when something new comes into your life, such as a symptom or test result, you try to bear witness to it in a non-judgmental way. Symptoms and test results do not need to be seen as "bad" or "good," in the moment they can just "be." Research shows when a person practices mindfulness it decreases anxiety and increases focus. This is due in part to the "relaxation response." After about 10-20 minutes of meditation the mind and body enters a different state. This state is thought to have many positive effects on health. Mindfulness also creates space for things to emerge creatively. If we are constantly moving and not noticing what we are doing, life can easily pass us by without time for what nurtures our spirit. In addition, mindfulness allows us to think creatively about problems. When you get quiet, you might open yourself up to new solutions to an old problem, or new opportunities in treatment. As you start to practice mindfulness you will notice that when you have a negative emotion, you become aware of it, contain it, and not allow it to take over. You will develop the capacity to learn unconditional self-acceptance and unconditional acceptance of others. However, it's not an automatic process. Failing is inevitable and is an opportunity to grow. Relaxation and learning to pay attention is not a waste of time, it's one of the best uses of your time. Practice meditation, practice mindfulness, and see the results for yourself. What are you waiting for? "Just keep coming home to yourself, you are the one you’ve been waiting for." - Bryon Katie |
WelcomeI'm Kerry (She/Her/Hers) and I am a licensed therapist, group facilitator, poet, writer, & speaker. This is a place to acknowledge and validate our suffering and trauma, while also learning how to turn toward aliveness and spaciousness. Categories
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