Mindfulness and Holistic Therapy: Keeping an Open Mind

Article by Courteney Barlow-Ferguson Graphic Designer

Many people wonder, what is holistic therapy? The term ‘holistic’ has typically been associated with negative connotations as, for some, it’s linked to controversial treatments, such as homeopathy.

However, widely accepted and accredited treatments, such as chiropractic and massage therapies, are forms of holistic therapies that are used by an estimated 9 million people in the UK.

Holistic therapy is treatment that considers all aspects of a person’s health, such as the physical, mental and spiritual, combined with an understanding of the complex nature of conditions including depression, stress, anxiety and addiction.

Some people also see holistic therapy as a response to reactionary approaches to health, for example, treating only the symptoms, instead of finding and treating the root cause of a condition or addressing the multiple factors that contribute to a person’s wellbeing.

For example, those with anxiety might experience chronic pain in relation to their illness (usually in the form of headaches and migraines and muscle tension) and a therapist will then explore possible psychological sources of their suffering and, if an emotional issue is found to be the source, dealing with it could also help to alleviate or lessen the chronic pain.

It’s important to remember that holistic therapy doesn’t necessarily exclude conventional medicine – it can involve utilising these complementary techniques alongside treatments prescribed by GPs.

While medication may be a big part of a person’s treatment (for example, selective serotonin reuptake inhibitors [SSRIs] and serotonin-noradrenaline reuptake inhibitors [SNRIs] for depression) a holistic approach may include other treatments, such as cognitive behavioural therapy (CBT), to address unresolved issues and triggers, and help to learn relaxation techniques, breathing exercises, and more.

Some examples of mindfulness and holistic therapy activities include:

• acupuncture and acupressure

• aromatherapy

• art therapy

• breathing exercises

• ecotherapy

• guided meditation

• hypnotherapy

• journalling

• meditation

• music therapy

• nature therapy

• yoga.

Whilst holistic therapy has been effectively used around the world for centuries, the scientific and medical communities today are now recognising the importance it can play in maintaining good mental health and overall wellbeing.

A published study undertaken by the School of Psychology at the University of Surrey and Wellmind Health in early 2018, evaluated the effect of the Be Mindful course (the only clinically validated mindfulness-based cognitive therapy [MBCT] programme and listed on the NHS Apps Library) on depression, anxiety and perceived stress.

Results showed that participants who completed the course reported a 63% decrease in depression, a 58% reduction in anxiety, and a 40% reduction in perceived stress, these effects were maintained at the 3- and 6-month follow-up.

These findings strongly support the effectiveness of holistic based therapies and MBCT. The same study also looked at the effect of mindfulness related to work-associated rumination, chronic and acute fatigue, and sleep quality.

Again, the results showed significant changes. Participants reported a 25% decrease in rumination, a 26% reduction of chronic fatigue, and 33% improvement in sleep quality. The findings not only show the positive benefits of mindfulness, but also strongly support the effectiveness of online mindfulness training.

Mindfulness

Mindfulness is not only developed through online courses but is a technique you can learn which involves making an effort to notice what’s happening in the present moment, within your mind, body and surroundings.

Professor Mark Williams, former Director of the Oxford Mindfulness Centre, defines mindfulness as “directly what is going on inside and outside ourselves, moment by moment”.

Mindfulness aims to help you:

• Become more self-aware

• Feel calmer and less stressed

• Feel more capable to choose how to respond to thoughts and feelings

• Cope with difficult or unhelpful thoughts

• Be kinder towards yourself.

An important part of mindfulness is being aware of our thoughts and feelings and the way our bodies are feeling in the present moment. Practising mindfulness can be as simple as having a coffee. When you take a sip, pay attention to the taste and smell and, as you swallow, feel the warmth.

By focusing on the coffee and how it makes you feel, you will find it easier to meditate and, with time, that can make you feel calm and relaxed.

The theory behind mindfulness is that by using various techniques to bring your attention to the present (by focusing on your body and your breathing), you can:

• Notice how thoughts come and go in your mind You may learn that they don’t have to define who you are, or your experience of the world, and you can let go of them

• Notice what your body is telling you For example, tension or anxiety can often be felt in your body, such as in a fast heartbeat, tense muscles or shallow breathing

• Create space between you and your thoughts, so you can react more calmly.

Studies show that practising mindfulness can help to manage depression, some anxiety problems and feelings of stress.

Structured mindfulness-based therapies have also been developed to treat these problems more formally and many of these treatments are recommended as evidence-based treatments by the National Institute of Health and Clinical Excellence (NICE).

Mindfulness and Holistic Therapy in the Nursing and Care Sector

Mindfulness and holistic therapy aren’t just suited to mental health. In nursing and care homes and other long-term care facilities, loneliness is a big risk factor for residents, due to lack of mobility and increased isolation. Practising and taking part in mindfulness techniques can improve the quality of life and health of the elderly, particularly those who are living with dementia, as well as people with debilitating illnesses and challenging treatments.

Dementia destroys memory, disrupts mental functions, and can muddle a person’s emotions, but research has showed that a combination of medication and breathing exercises can help to slow down the development of dementia-related diseases. Other research indicates that mindfulness aimed towards the elderly is an ‘encouraging intervention’ that is well-worth introducing to residents [5] .

Together, with the Highland Hospice Complementary Therapy Service, Nairn Healthcare Group has launched a service to develop tai chi and wellbeing groups within their local area, with the aim to support the challenging patterns of chronic and life-limiting illnesses. The groups are offered on a drop in basis and available to anyone affected by a life-limiting or long-term health conditions, including families and carers.

Susan Fraser, a complementary therapist, was inspired to create these services by Professor Scott Murray of The University of Edinburgh, who spoke about how holistic care helps to empower patients and families to manage living with an illness.

Speaking of the wellbeing groups, Susan said

Our Health and Wellbeing Programme is designed to help manage living with an illness, including topics such as fatigue, sleep, anxiety, nutrition, pain and medication. It changes a patient’s perspective, so they don’t feel they have moved into care designed for those who are dying.

The acceptance of mindfulness and holistic therapy as treatments has been growing. In fact, around 16 out of 100 people in the UK will be treated by a holistic therapist and as many as half of us may use holistic therapy at some time in our lives.

A large number of medical and mental health professionals now recognise the potential benefits of complementary treatments.

Many people find practising mindfulness helps them to manage their day-to-day wellbeing, but it doesn’t always work for everyone, only you will be able to determine if a holistic approach is right for you.