Millions of people suffer from mental health conditions. Depression and anxiety are the most common mental health conditions, so much so that you probably either struggle with them yourself or know someone who does. For many, traditional treatments like therapy and medication are effective. However, there has been a recent uptick in interest in holistic therapies. These natural methods are typically used in conjunction with standard care to provide long-term relief of the mind and body. In this article, we aim to explore the most effective holistic therapies for reducing anxiety and depression.
What are effective holistic treatments for depression and anxiety?
Holistic therapies focus on treating the whole person. This means that what is in view is their physical, mental, spiritual, and emotional parts. These approaches include physical activities, dietary changes, herbal remedies, and mindfulness and prayer practices. Studies show that combining these therapies with traditional treatments has a higher chance of improving overall well-being and promoting recovery from mental health conditions.
How can exercise alleviate symptoms of depression and anxiety?
Exercise is a very effective way to reduce anxiety and treat depression. Physical activity releases endorphins, the feel-good chemicals that can lift your mood and reduce stress. When you are physically active, you lower your blood pressure and set up your body to manage the body’s stress hormones like cortisol, which can contribute to a host of mental health conditions.
Research shows that the benefits of regular physical activity are:
- Improved mood and energy levels
- Reduced symptoms of anxiety and depression
- Better self-esteem
- Increased resilience to stress
Being physically active is the most important, even if it is low-impact activities like walking, bicycling, or yoga.
What dietary changes support mental well-being?
Our diets can have a major impact on mental health. Omega-3 fatty acids found in fish like salmon and tuna have been linked to better brain health and are known to help treat depression. Research suggests that people who eat a diet rich in omega-3s tend to have lower rates of depression and anxiety.
Moreover, focusing on nutrient-rich foods like fruit, vegetables, and animal products can support brain function and improve mood. Foods rich in antioxidants may also help reduce inflammation, which can be linked to depression. If your mental health issues impair your sleep, eating a balanced diet also improves overall health and helps in improving sleep.
Which herbal remedies are beneficial for managing anxiety and depression?
For thousands of years, herbal remedies have been used to manage mental health conditions. Some show benefits in reducing anxiety and a reduction in depression symptoms.
The common herbal remedies for combatting mental health are:
- St. John’s Wort: Known for its ability to treat depression, this herb has been shown in some studies to work, as well as certain antidepressants for mild to moderate depression.
- Chamomile: This calming herb helps to reduce stress hormones and promote relaxation, making it a good option for treating anxiety.
- Lavender: Often used in aromatherapy, lavender helps calm the nervous system, reduce stress, and promote better sleep.
Other herbal remedies that need to be mentioned are:
- Valerian root
- Passionflower
- Lemon balm
- Kava
- Hops
- Saffron
What role do essential oils play in reducing stress and anxiety?
Essential oils have become increasingly popular as a natural remedy for reducing anxiety. These concentrated plant extracts are used in aromatherapy to promote relaxation and mental clarity. Oils like lavender, eucalyptus, and peppermint are known for their soothing properties.
Use them by:
- Adding a few drops to a diffuser for inhalation
- Mixing them with a carrier oil for massage
- Adding them to a warm bath
These methods help reduce stress and anxiety while creating a calm environment, helping to improve mood and promote restful sleep.
How does mindfulness meditation help with anxiety and depression?
Mindfulness meditation and prayer are simple practices that can significantly help with managing depression and anxiety. They typically involve focusing on the present moment and expressing gratitude, allowing yourself to recover from your worries and negative thoughts.
Research shows that they can help lower stress hormones and improve mood over time. Meditation and prayer help people with depression and anxiety, helping them gain control over their thoughts and feelings, leading to a more balanced emotional state.
Mindfulness meditation and prayer can be practiced anywhere, making them convenient and powerful tools for reducing anxiety, calming the mind, and ultimately promoting emotional well-being.
Can yoga practice improve mental health symptoms?
Because it is a physical activity, yoga can be a form of treatment for anxiety and depression. It combines deep breathing, movement, and mental intentionality to help calm the mind and body. Studies show that yoga can lower blood pressure, improve mood, and even increase the levels of feel-good chemicals in the brain.
By stretching and holding poses, yoga helps release tension from the muscles, particularly in the foot and ankle areas, where tension is often held. Because it seeks to bring into alignment both mind and body, sleep can become easier at night, ultimately improving sleep and boosting overall energy levels.
What are the benefits of acupuncture for anxiety and depression?
Research suggests that acupuncture can help reduce symptoms of anxiety and depression. It does this by promoting balancing energy in the body. Acupuncture is the process of inserting thin needles into specific points on the body to stimulate nerves and release tension. This therapy is believed to help balance the body’s energy flow, leading to a better mental state.
Holistic Therapy Treatment at Fountain Hills Recovery
At Fountain Hills Recovery, we want to help you overcome depression and anxiety. We approach every situation differently because every person is unique. From holistic to evidence-based treatments like medication, we offer a personalized approach that promotes lasting mental wellness.
If you or someone you know suffers from depression or anxiety, inquire at (888) 788-7033.
