Embracing Holistic Mental Health: Your Guide to Well-Being

Create an individualized plan for self-actualization

Most of us will face challenges with mental health at some point in our lives. Thankfully, there are many valid treatment options available today. Complementary therapies, along with raditional talk therapies and medications are powerful tools in treating anxiety and depression.

Creating an integrative plan that combines traditional talk therapy with complementary, or holistic, treatments can tap into the mind-body connection. This approach enhances emotional awareness and improves resilience. Over time, simple changes in your daily routine can shift how you feel, help you manage stress, and strengthen your sense of self.

Below are five natural ways to improve your mental well-being that you can start using immediately.

Natural Ways to Nurture Mental Health

Set Boundaries by Learning to Say "No"

Learning to say "no" is an essential life skill. For many, it can be an emotional-behavioral challenge. How often do you struggle to say "no" because you don't want to let others down? Many of us find it hard to be transparent about our boundaries.

However, saying "yes" to everything can leave you feeling overwhelmed and stressed. Continuously agreeing to do things that don't resonate with you can build resentment, frustration, anger, and anxiety.

But "no" is a small word with great power. Learning to say "no" helps you set boundaries, allowing you to focus on your needs and what matters to you. It creates a healthy work-life balance and gives you a sense of freedom. Setting boundaries builds your self-esteem and helps others understand what they can expect from you.

Make Exercise Your Daily Habit

Yoga is a gentle way to incorporate movement into your lifestyle

It's no secret that physical activity benefits our health in numerous ways. Research shows that exercise increases levels of brain neurochemicals like endorphins, serotonin, and dopamine—often called the "feel-good hormones." These chemicals stimulate the growth of new cells and connections in the brain. This can help break the anxiety cycle by redirecting your thoughts, calming your mind, boosting energy, and improving focus.

The good news? You don't have to engage in intense workouts to reap these benefits. Studies indicate that even a short daily walk can be highly beneficial.

Be Kind and Give Back

Volunteering and helping others is a practical way to shift focus away from your own anxiety and depression. It allows you to reach out beyond yourself. However, it's crucial to check in with your emotional state before volunteering. Ensure you have enough emotional and energetic resources to give.

Volunteering in your community or donating to a cause you believe in is a wonderful way to support others. It nurtures your own mental health by helping you connect with people, develop a sense of purpose, and boost your confidence. Even simple gestures, like cooking a casserole or mowing the lawn for a neighbor in need, can create meaningful emotional rewards.

Practice Mindfulness and Relaxation

Mindfulness is a powerful practice that promotes inner peace, self-compassion, and relief from stress and anxiety. Simple techniques like mindful breathing or body scan meditation help you connect with the present moment. They also increase awareness of how your thoughts and emotions affect your body.

Even practicing mindfulness during everyday activities, like walking or eating, can bring clarity, calm, and a deeper sense of gratitude.

Express Emotions Creatively

Expressive art is an excellent tool for calming the mind and processing overwhelming emotions. Creative expression—whether through painting, writing, movement, or music—can be a healthy outlet when it's hard to understand or express your feelings.

For instance, writing poetry or journaling can help release built-up emotions. Dancing to music offers both emotional release and a pleasurable energy boost. Even listening to uplifting songs or guided visualizations can shift your mood, quiet racing thoughts, and bring a sense of comfort and clarity.

Traditional Talk Therapy for Anxiety, Depression, and Trauma

Traditional talk therapy is self-care

If you often feel worried, have trouble adjusting to life changes, or feel isolated and lonely, know that it's normal. You're not alone. However, if these feelings linger too long, they can disrupt your daily life and harm your mental health.

Even when you choose to support your mental health naturally, traditional talk therapy still plays a central role. Evidence-based approaches blend well with complementary practices.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is a goal-oriented and evidence-based approach. It focuses on changing negative or irrational thoughts that trigger negative emotions and behaviors. Once you become aware of your negative thinking patterns, you'll learn to replace them with more positive ones and develop new coping strategies.

Dialectical Behavior Therapy (DBT)

Dialectical Behavioral Therapy (DBT) was developed to support people who experience their emotions too intensely. It teaches concrete skills in four key areas: mindfulness, emotion regulation, distress tolerance, and interpersonal effectiveness.

DBT is a structured therapy that helps you learn to regulate emotions, tolerate stress, and accept who you are. The goal is to help you feel more in control, connected, and capable of facing life's challenges.

A core DBT concept called "radical acceptance" encourages accepting life as it is, even if you don't feel comfortable with it. This can be incredibly freeing for those stuck in emotional pain or rumination. Radical acceptance incorporates the tension between self-acceptance and the desire to change.

Internal Family Systems (IFS)

IFS has been effectively used in the treatment of trauma, anxiety, and depression. It views the mind as a complex system of interconnected parts, which is normal and natural. Each part—like the Inner Critic, Wounded Child, or Perfectionist—tries to protect you in its own way; there are no "bad" parts. The goal is to connect with your calm, compassionate "Self" and get to know these parts with curiosity rather than shame.

Somatic Experiencing®

Somatic Experiencing® (SE®) is a body-based trauma therapy. It focuses on the connection between the mind and body in healing trauma. After experiencing trauma, some people find it hard to fully process what happened, feeling as though they are frozen in the aftermath. SE® helps individuals gently tune into their bodily sensations to release trauma that has been stuck.

Taking the First Step Toward Integrative, Natural Healing

Healing doesn't have to look like one thing. Creating a personalized toolbox of integrative therapies helps you reconnect with your body, mind, and inner resources.

Interested in exploring holistic support?

It can be beneficial for you to see a therapist to work through any private issues you may have. Psychotherapy, in particular, can help you heal and build your self-esteem. Contact Kathy Morelli, LPC. Reach out to her through Psychology Today.