Holistic living has entered the mainstream and all signs point toward it keeping its popularity. It is more than just a fad, it is an effective method of looking at the whole picture–the multi-layers of all in existence. With a holistic path, a person’s background, traumas, beliefs, surroundings and abilities is considered for the most effective healing rather than just targeting the symptoms. When taking this route, emotional well-being will be at the forefront. Implementing a few different practices regularly can help you soothe yourself and develop wholesome coping mechanisms.  Take a look at some holistic exercises for depression and anxiety. 

Shaking

Grounding, through shaking, is a mindfulness somatic practice that can help release tension and bring you into your body. 

What to do:

If possible, stand upright with a slight bent at the knees, planting your feet firmly on the ground. If standing is not accessible, sitting is perfectly okay too. While staying rooted to the floor, let your body loosen up as you begin to shake all parts of your body from your fingers to hips to head — observing which parts of your body are tight. If you feel called to explore the flow of your body, move however feels right (think of dancing). You can close your eyes to feel more comfortable. You can also let out noises for release. Do this for 5-15 minutes, or until you feel slightly relaxed.  After you let go of some of the stress in your body and have diverted from an anxious state of mind, you can sit still for meditation for more relaxation.

Guided Imagery

The brain has the power to mimic physiological responses to thoughts. That is why guided meditation is so powerful. Thinking up calm can create calm. 

What to do:

Depending on your preference, either record your therapist leading you into a guided imagery meditation or record yourself guiding yourself into a meditation. Use a voice recording app on your phone so that you can access it whenever you need to. Have the script start in your safe place — this can be your childhood home, a garden, a place of worship — to anchor you in. Prompt yourself to notice what you see around you, what you smell in the safe space, what noises surround you, and all other internal and external sensations that surface when you are safe. Then have the recording lead you through a body scan of relaxation, releasing tension in parts of your body. Afterward, pump the script with positive affirmations such as “I am safe” and “I am resilient”, or any appropriate affirmation that resonates with you. End the imagery with a countdown from ten to bring you back to your physical present.  holistic exercises Write Writing has the power to reveal many unconscious truths to ourselves as well as to process our emotions. 

What to do:

Find a resource — website, writer, therapist, friend — that can provide weekly writing prompts that tap into your memories such as recollecting your first heartbreak or describing your relationship to your mother. Practice a simple meditation and conscious breathing before writing and then let the words flow out of you in a stream of consciousness. Take movement and breath breaks if you feel overwhelmed by what comes up. And, if necessary, come back to the prompt the next day. At the end of the week, read your writing out loud in front of a mirror, to your therapist, a support group, or a writing group and allow yourself to express your emotions as they arise, as well as allow for support from listeners. You can also get into the habit of journaling each night before bed to process your day. For more information on holistic healing, call Iris Healing® Retreat at (844)663-4747.