In addition to traditional therapies, the below holistic techniques can be practiced daily in collaboration to improve your overall health.
Holistic healing considers the whole person- the mind, body, spirit and emotions to achieve optimal wellness. Holistic healing comes in many forms including, but are not limited to: Essential Oils, expressive arts, yoga, meditation and horticulture. Disclaimer: these suggested holistic healing techniques are to serve as personal use and should not be used as medical advice or in place of a treating physician.
Essential Oils
Essential oils are extracted from plants in order to improve physical, mental and emotional health. Aromatherapy has been practiced for centuries but has recently gained significant credit in the healing of many individuals. Essential Oils are widely used to help individuals cope with their mental illness' as well as manage their daily stressors and symptoms.
If interested in learning more or purchasing Essential Oils, please contact Doterra Essential Oil Wellness Advocate, Anna Chianese at (973) 464-8444.
Guided Meditation
Meditation is a valuable tool for everyday use to reduce stress, improve relationships, relieve anxiety, improve quality of sleep and ultimately, live a healthy lifestyle. Meditation is a combined form of both science and art that if practiced daily, can show significant improvement in one's physical and mental health. Over time, meditation changes how the brain works and teaches the individual the use of positive emotions like love, joy and peace.
Technology has made guided meditation easily accessible from a cell phone application, tablet/IPAD, computer, YouTube, Alexa Echo/Google Home, etc. In as little as 5 minutes an individual can successfully clear his/her mind of their daily stressors. The below guide, "The Headspace Guide to Meditation and Mindfulness," by Andy Puddicombe is recommended for those beginning their journey with guided meditation.
Healthy Lifestyle - Healthy Eating
(Above picture from Harvard Medical School) Our brains work 24/7 to generate our thoughts, movements, mood, among many other things. In order to work efficiently, we must provide our brain with the fuel (food) it needs to function properly. This means, we need to make every bite count to supply our brain with the necessary components and nutrients to function effectively. (Harvard Medical School)
Mental Health America has found that a better diet leads to better mental health. Why, you ask? Diet is regulated in the hippocampus of the brain which also regulates learning, memory and mental health. Choosing the right foods can reduce your risk for depression or reduce your depressive symptoms.
Below, Mental Health America maps out the do's and don'ts when it comes to food.
"People who eat a diet high in whole foods such as fruits, vegetables, nuts, whole grains, legumes, fish and unsaturated fats (like olive oil) are up to 35% less likely to develop depression than people who eat less of these foods." (Mental Health America, 2019)
"Highly processed, fried and sugary foods have little nutritional value and should be avoided. Research shows that a diet that regularly includes these kinds of foods can increase the risk of developing depression by as much as 60%." (Mental Health America, 2019)
Vitamins like Omega3 Fatty Acids, Vitamin B and Vitamin D are imperative to improve overall brain health and functioning. Finding these vitamin-rich foods are good components to add to your daily diet. A recommended way to get your vitamin D in is to get 5-30 minutes of sunlight twice per week. To learn more, please visit: Mental Health America: https://www.mentalhealthamerica.net/conditions/fitness-4mind4body-diet-and-nutrition Harvard Medical School: https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626 of find a trained nutritionist in your area.
Healthy Lifestyle -Exercise
Regular exercise is known to have positive influence on psychological, emotional and physical health.
It is recommended that individuals participate in moderate exercise 3 to 5 times per week for 30-60 minutes per day. Studies found that individuals that participated in 1hour of moderate exercise per week had lower levels of anxiety, mood and substance abuse disorders.
Individuals that exercised regularly were less likely to experience depressive symptoms, panic attacks and phobias. (Mental Health America)
Yoga is a widely practiced exercise that is known to decrease anxiety and depression in individuals. While yoga is being practiced the body experiences a reduced heart rate, lowered blood pressure and eased respiration. When practiced consistently, the body learns to control its heart rate which is crucial when responding to stress. Yoga assists individuals with coping with managing their daily stressors (Harvard Medical School, 2018).
To learn more about the benefits of exercise on mental health visit the following sites: Mental Health America: http://www.mentalhealthamerica.net/conditions/fitness-4mind4body-exercise Harvard Medical School: https://www.health.harvard.edu/mind-and-mood/yoga-for-anxiety-and-depression