Here is my to-go list as a therapist and a millennial mom!
Here goes nothing! Feeling like anxiety has you in a chokehold? Don’t worry, take my six holistic therapy suggestions to help you breathe easier! From mindfulness and guided meditation to tapping (EFT), aromatherapy, and hypnotherapy—these anxiety relief methods will have your stress packing its bags. Let’s trade panic for peace, one holistic therapy session at a time! P.S: they’re great but don’t use them all, who has this kind of time!
1. Ecotherapy
Don’t add the H, it’s eco not echo!
A little visualization; you are stepping into a tranquil forest, where the world seems to slow down. Grass and trees whisper their lullaby by creating this calming rustle that can send anyone to sleep. The fresh scent of pine and earth surrounds you, grounding you with every breath. The sun also rises above the canopy, casting a golden glow on the forest floor and there you have this inexplicable feeling that demystifies your clouds; peace washing all over you. Each step brings you closer to a state of calm as if the forest itself is guiding you toward inner balance. Here, surrounded by the beauty and simplicity of nature, stress melts away, leaving only serenity. Yeah! I know what you are thinking, but Henry David Thoreau does not possess me; this is just “Ecotherapy”!
Ecotherapy is all about reconnecting with nature. Whether it’s hiking, gardening, or just finding a nice spot to sit and contemplate life’s mysteries (like why your cat looks at you that way), spending time outdoors can significantly reduce anxiety. Studies suggest that nature lowers cortisol levels—honestly just say goodbye to stress already and hello to your inner tree-hugger.
2. Neurofeedback
This is not a sci-fi movie plot; it’s real!
Neurofeedback can help you learn to regulate your brain activity, turning your mind into the calm oasis you’ve always wanted it to be, you know to actually self-organize without needing 50 planners, and it helps you turn your head into the tranquil shell you always wished for. This therapy will give the necessary space to your brain to regenerate, instead of chewing off the same negative thoughts over and over again. By receiving feedback on your brainwaves, you can train your mind to relax when anxiety strikes.
Think of it as a workout for your brain—just without the sweat and lycra and other people watching struggle with machines.
3. Mind-Body Practices
Tai chi, qigong, and yoga—oh my! These practices blend movement, meditation, and breathing exercises into one magical package. They help you cultivate that elusive mind-body connection. If you’ve ever wanted to feel like a Zen master while attempting to balance on one leg, this is your time to shine!
It’s all about finding your inner peace.
4. Art and Music Therapy
Who needs words when you have crayons or a guitar?
Art and music therapy allow you to express your feelings without saying a word. I used to spend mornings painting with numbers on the floor of my living room while experiencing a post-partum unbalanced hormone and it sure did help me manage that great period of my life! Whether you’re channeling your inner Picasso or serenading the neighbors, these creative outlets can help release pent-up emotions and reduce anxiety.
Plus, it’s a great excuse to finger-paint as an adult. Win-win!
5. Gut-Brain Connection
Did you know that your gut is like your second brain? It’s true!
I’m sure your gut told you already but you didn’t listen…
Did you know that the food you eat can influence your mood? Right! So why not treat your gut to some good stuff?
A diet rich in omega-3 fatty acids and probiotics can definitely support your brain health and help manage that sticky anxiety. When you feed your gut the right food, you’re not just feeding your body; you’re boosting your mind, your emotions, and your well-being too! Take Omega-3s, which you find in things like salmon and chia seeds, which help reduce inflammation in the brain, it does miracles. Then, you have your probiotics, from yogurt or fermented foods, which promote the growth of good bacteria. Yeah, we need that too!
Just think of your stomach as a happy little garden where good vibes grow!
This is the ultimate relationship you need to be working on the most: the gut-brain thriving connection.
6. Energy Psychology Techniques
Have you ever heard of Emotional Freedom Techniques (EFT)?
It’s a holistic healing method that involves gentle tapping on specific meridian points on the body while focusing on distressing thoughts or emotions such as persistent feelings of anxiety about the future, self-doubt that undermines your confidence, or a sense of hopelessness during challenging times. It helps you push away all the “I’m not good enough” or the “I’ll never succeed”, or “I’ll never find love”. So yeah, we use tapping… It’s tapping, but not the kind you do with your feet at a dance party! This tapping technique is believed to help release emotional blockages and restore balance to the body’s energy system.
It’s like giving your emotions a gentle nudge to leave – think of it as a friendly shove out the door.
So there you have it! Six integrative therapies to help manage anxiety that are as varied as the personalities of your friends. Remember, tackling anxiety is a journey, not a sprint. Find what works for you, and don’t hesitate to consult with a professional for guidance. Now, go forth and embrace your path to anxiety-free living—with a smile on your face and maybe a yoga mat under your arm!