After struggling with stress and sleepless nights for months, I took my friend to a local art therapy class. I was unsure at first, but I was amazed at how painting helped ease her anxiety. Along with breathing exercises and herbal teas, her emotional well-being began to improve. If your story also seems similar to my friend’s, this article will introduce you to various alternative therapies, including yoga, aromatherapy, cognitive therapies, and herbal remedies. It will discuss their benefits, limitations, and simple ways to include them in your daily life.
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What Are Alternative Therapies?
Alternative therapies are also known as integrative and complementary therapies. These cures are not a part of Standard Western medicine. The main agenda of these alternative therapies is to make a balance between the body and mind. The methods might include some herbal supplements, physical exercises, and integrative health practices.
Complementary therapy: When alternative therapies are used and applied with medical care, it is a complementary therapy.
Alternative therapy: On the other hand, when it is used instead of traditional treatment, it is called alternative therapy.
Integrated therapy: When healthcare professionals use both methods simultaneously, it is called the integrative method.
Popular Alternative Therapies For Mental Well-being
Meditation & Mindfulness
For centuries, medication and mindfulness techniques have been used for mental well-being. These techniques are beneficial for better focus. It also reduces intrusive thoughts and builds a sense of calmness. Scientific research has shown that meditating on a regular basis can reduce the symptoms of anxiety or panic attacks. It improves emotional control and mental toughness.
Yoga & Breathwork
Yoga practice consists of physical postures and breathing exercises, i.e., Pranayama. Yoga enhances physical strength and promotes inner peace. Deep breathing while doing yoga activates the parasympathetic nervous system, which is a network of nerves that relaxes your body after shock, stress, or danger.
Art & Music Therapy
For the people who are not-so-good with words, or can’t express themselves verbally, art is the best option for them. It serves as an outlet for the trauma, feelings, or stress they are holding. Studies have proven that artistic expression increases the stress-relieving hormones, boosts self-esteem, and promotes healing.
Aromatherapy & Essential Oils
Aromatherapy means curing by using fragrance and oils. Sweet-smelling oils and scents like lavender, chamomile, eucalyptus, and bergamot have a soothing effect. It helps to reduce anxiety, enhances sleep quality, and lifts mood. This technique can be practised via diffusers, massage oils, or inhalation.
Herbal Remedies & Supplements
Exploring herbs and making remedies with them is a centuries-old practice for healing. Ashwagandha is helpful in reducing stress and cortisol levels. Also, remedies like St. John’s Wort lessen depression, and Ginkgo biloba supports cognitive functions. It is always suggested to consult a professional healthcare provider before using any herbs, as they may cause side effects when you are already taking some medication.
Cognitive Therapies For Depression
Cognitive therapies are categorized with traditional care. Some of its techniques are used integratively, as these methods manage the thought process. Techniques like hypnotherapy, guided imagery, and biofeedback blend physical ease with mental conditions. It supports behaviour change and minimizes symptoms of depression.
Benefits & Limitations Of Alternative Therapies
Benefits:
- A holistic approach integrates both physical and mental aspects of health for better and comprehensive care.
- Alternative therapies have minimal side effects, as most of them are non-invasive.
- The techniques, such as medication and Yoga, are easy to practice at home.
- They are beneficial for mental health, serving as a valuable option for healing and self-awareness.
Limitations:
- Training quality, methods, and effectiveness may vary.
- Some therapies lack proper clinical research, so they may not be as effective as they appear.
- As its name suggests, it is most effective when used alternately, rather than in place of, conventional medical treatments.
- Some of them might be expensive and can incur out-of-pocket costs.
How To Integrate Alternative Therapies Into Your Routine?
First of all, choose your area of interest. Start small, for example, begin with morning yoga sessions, or you can opt for evening aromatherapy sessions that improve sleep quality. If not daily, you can opt for weekly art therapy sessions to support your emotional well-being. Try to adopt tech-free hobbies that are good for your mental health.
If you need a mentor for practice, consider finding a certified professional. If you are on medication, always inform your healthcare provider before starting an alternative therapy.
When To Seek Professional Help?
If you are experiencing feelings of hopelessness, like you are not worthy of anything, suicidal thoughts, or self-harm. You are finding it hard to wake up in the morning, like life has no meaning, it’s become more meaningless day-by-day, and you struggle to function in daily life. You have tried every possible thing and do not get any relief; things are only getting worse and worse. You need to seek professional help immediately.
Final Words
Alternative therapies offer valuable tools for enhancing mental well-being by addressing both the mind and body through holistic practices. Alternative methods such as meditation, yoga, and herbal remedies can promote emotional balance, reduce stress, and support overall well-being and healing. However, it’s essential to approach these therapies mindfully and seek guidance from qualified professionals. By integrating them thoughtfully, individuals can empower themselves on their journey toward better mental health and overall wellness.
