Tag: Experiential Therapy

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Ecopsychology: 5 Science-Backed Benefits of Nature Therapy for Mental Health

Have you ever noticed how a walk in the park can shift your entire mood, or how sitting by a lake helps quiet racing thoughts? You’re not imagining it. Spending time in natural environments makes people a lot more likely to report feeling better mentally and emotionally. 

This isn’t just feel-good advice. It’s the foundation of ecopsychology, a field that explores how our connection to the natural world directly impacts our mental and emotional health. In this guide, you’ll discover what ecopsychology is, how it works, and the proven ways it can transform your healing journey.

Educational diagram explaining what ecopsychology is by breaking down the word into two parts. The left side shows ECO meaning connecting with nature, featuring icons for hikes, gardening, sunlight, and animals in teal. The right side shows PSYCHOLOGY meaning exploring your mind and self, with icons for emotions, healing, identity, and connection in warm orange tones. A brain illustration appears in the bottom right corner.

What Is Ecopsychology?

The field of ecopsychology recognizes something many of us intuitively know: humans aren’t separate from nature, but deeply interconnected with it. When this connection is strong, we thrive. When it’s broken, we may struggle with anxiety, depression, and a sense of disconnection.

Ecopsychology studies how nature impacts your physical, mental, and emotional health.1 This field emerged in the 1960s and gained momentum when psychologist Theodore Roszak coined the term in his 1992 book The Voice of the Earth.2 Roszak believed that conventional psychology was missing a critical piece: the human-nature relationship.3

Infographic displaying common types of ecopsychology with six categories shown as icons: nature walks and hikes (hiking boot icon), wilderness therapy (mountain icon), equine therapy (horse head icon), gardening therapy (plant pot icon), forest bathing (trees icon), and eco-art therapy (paintbrush icon). On the right is an illustration of two people hiking together with backpacks in a natural landscape with trees.

Ecopsychology differs from traditional psychotherapy by viewing your well-being through an environmental lens. This takes into account the experience that cultural ecologist and geophilosopher David Abram calls “being human in a more-than-human world.”4

Unlike talk therapy, it doesn’t just focus on your inner thought processes and resulting behaviors. It also considers how your connection to nature affects human health. The field is built on the understanding that humans evolved in natural environments and that disconnection from nature can contribute to psychological distress.5

The Theory Behind Ecopsychology

Ecopsychology is based on a few key concepts. The first is what Roszak called the “ecological unconscious“6—a core part of human identity that’s deeply tied to the ecosystems of the natural world. This theory suggests you’re born with an innate connection to nature that influences your psychological well-being.

Another important concept is biophilia,7 introduced by biologist Edward Wilson. This theory proposes that humans have an instinctive bond with other living systems. When you feel calmer around plants or energized by ocean waves, you’re experiencing biophilia in action.

Research supports these theories. Studies show that nature exposure activates your parasympathetic nervous system,8 which reduces stress hormones and makes you feel calmer. Even just looking at green scenery can lower blood pressure and improve your mood within minutes.

Infographic showing main benefits of ecopsychology with six benefits listed in boxes: reduces stress and anxiety, improves emotional regulation, boosts connection and belonging, promotes self-awareness, encourages physical movement, and supports trauma healing. Each benefit has an icon in a teal circle. On the right side is an illustration of a person in brown clothing sitting peacefully against a tree trunk with sparkles around them.

What Does an Ecopsychologist Do?

Ecopsychologists are mental health professionals9 who integrate nature-based approaches into their practice. They usually hold degrees in psychology, counseling, or social work, plus specialized training in nature-based interventions.

These practitioners might conduct therapy sessions outdoors, use natural metaphors in treatment, or prescribe specific nature activities as part of your healing process. Some ecopsychologists specialize in wilderness therapy, leading multi-day outdoor experiences that combine traditional therapy with adventure activities.

Unlike traditional therapists who work mainly in office settings, ecopsychologists view the natural environment as a co-therapist. They might guide you through mindful nature walks, help you process emotions while gardening, or use animal-assisted therapy to build connection and trust.

Who Can Benefit from Ecopsychology?

Ecopsychology can be helpful if you’re dealing with mental stress10 from anxiety, depression, trauma, or substance use disorders. Many people in recovery find that nature-based approaches are a great complement to conventional treatments as they reduce stress and make for a more enjoyable recovery experience.

You might especially benefit from ecopsychology if you feel disconnected from yourself or others, struggle with urban stress,11 or find that indoor environments feel overwhelming. Immersion in nature can bring a sense of calm and improve focus for people with ADHD. People dealing with grief, major life transitions, or chronic stress might also find that natural settings provide some much-needed comfort and perspective.

Ecopsychology can also be valuable if you’re interested in holistic approaches to mental health care that address mind, body, and spirit together. And you don’t have to choose between approaches—it works well alongside medication, talk therapy, and other evidence-based treatments.

Types of Eco-Therapies Available

Nature-based therapy takes many forms; each offers unique benefits for your mental health recovery:

Wilderness therapy involves multi-day outdoor experiences that combine traditional therapy with adventure activities like hiking or rock climbing. These programs help you build confidence, process trauma, and develop coping skills in challenging but supportive environments.

Horticultural therapy uses gardening and plant-related activities to promote healing. Working with plants can reduce anxiety, improve focus, and provide a sense of connectedness. This can look like planting seeds, tending vegetables, creating floral arrangements, and more. 

Animal-assisted therapy incorporates interactions with trained animals into treatment. Horses, dogs, and other animals can help you develop trust, practice communication skills, and experience unconditional acceptance.

Adventure therapy combines outdoor activities with therapeutic processing. Activities like kayaking, hiking, or team-building exercises create opportunities for personal growth and relationship building.

Forest bathing12 or “shinrin-yoku” involves mindfully immersing yourself in forest settings. Originally developed in Japan, this experiential therapy involves relating to nature not just as a backdrop for achieving goals like exercise, but as an opportunity to engage all your senses to connect with the natural world.

Mental Health Benefits of Ecopsychology

Research shows that ecopsychology can improve your mental health in several ways:

1. Stress Reduction 

This is perhaps the most immediate benefit. Natural environments lower cortisol levels13 and activate your body’s relaxation response. Even brief nature exposure can reduce stress more effectively than urban environments.

2. Improved Mood and Reduced Anxiety 

Immersion in nature increases your production of serotonin,14 the neurotransmitter linked to happiness and well-being. Research shows that spending time in green spaces can reduce symptoms of depression and anxiety15 within weeks.

3. Enhanced Focus and Cognitive Function

These result from what researchers call “attention restoration.”16 Natural environments give your you room to breathe and take a break from the constant stimulation of modern life. This, in turn, improves your ability to concentrate and make decisions.

4. Better Emotional Regulation 

This develops through nature’s calming influence on your nervous system. Regular nature exposure can help you manage difficult emotions and respond to stress with greater resilience.

5. A More Positive Perspective

Increased self-esteem and sense of purpose17 often emerge from reconnecting with something larger than yourself. Nature experiences can provide perspective on personal problems while inspiring awe and gratitude.

Addressing Climate Anxiety and Eco-Grief

Climate anxiety18—worry about environmental problems and climate change—affects millions of people worldwide. Ecopsychology validates these concerns as natural responses to real environmental threats.

Rather than avoiding these feelings, ecopsychology encourages you to process eco-grief19—the sadness about environmental loss—in healthy ways. This might involve connecting with others who share your concerns, engaging in environmental education, activism, and sustainability, or finding hope through positive actions.

Many people find that spending time in nature, even while grieving environmental losses, provides comfort and motivation to take action. Recognizing that caring for yourself and caring for the planet are interconnected goals can help us make sense of suffering in a tech-centered world.20

As author and scholar of deep ecology Joanna Macy, Ph.D says of the natural world’s role in human health,21

I love this world. And the world loves you back. There’s this reciprocity.

Engaging in ecotherapy can be a way to start noticing more of that natural reciprocity and abundance in your life.

Getting Started with Ecopsychology

Finding qualified practitioners is easier than you might think. Start by looking for therapists with training in nature-based interventions, wilderness therapy, or adventure therapy. These days, more and more traditional therapists are incorporating ecopsychology principles into their practice.

You can also start exploring ecotherapy on your own. Start with simple practices like taking mindful walks, spending time in your local parks, or gardening. Notice how different natural environments affect your mood and energy levels.

Integration with existing mental health treatment is often ideal. Ecopsychology can complement traditional therapy, medication, and other treatments rather than replace them.

To make nature a part of your recovery, explore rehabs offering experiential treatment to learn about their locations, pricing, therapies offered, and more.

FAQs

Q: Is ecopsychology the same as environmental psychology? 

A: No, while environmental psychology studies how all environments affect behavior, ecopsychology specifically focuses on the healing relationship between human beings and nature.

Q: What is an example of ecopsychology in practice? 

A: A therapist might conduct sessions in a garden while you tend plants, using the gardening process to explore themes of growth, patience, and nurturing in your life.

Q: How can ecopsychology improve mental health? 

A: Ecopsychology improves mental health through stress reduction, improved mood, better focus, enhanced emotional regulation, and increased self-esteem that come from connecting with nature.

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Yoga Asana for Menstrual Cramps: Rena Shoshana Forester

I’m Rena Shoshana Forester. A Teacher, Healer, & Mentor. My healing and recovery journey includes Depression, disordered eating, Poly Cystic Ovarian Syndrome (PCOS), divorce, and Post Traumatic Stress Disorder (PTSD).  

When I first received my PCOS diagnosis I dove deep into educating myself about feminine hormones and holistic womb healing. At that time, I suffered from serious menstrual cramps. I was shocked to find that of the countless free online Yoga resources that exist, I could count on one hand the number of people who were addressing menstrual challenges like cramps.

It is my honor to share with you how Yoga can help relieve and prevent menstrual cramping. May this serve you and/or your loved ones.

How to Relieve Menstrual Cramps Aside from Pills

Menstrual cramping is quite common. It may surprise you to learn that it is not normal; we were not meant to suffer. Severe and debilitating menstrual cramping is a sign of something deeper that needs to be addressed. Thankfully, this information is becoming more known. However, many people still feel helpless, with Advil, Tylenol, and other pills being the only tool that they feel confident turning to, or providing others in their care.

While it is important to use pills to relieve pain in order to prevent suffering as needed, it is equally important to acquire additional tools to turn to in times of need.

Yoga postures and techniques are powerful tools for preventing and relieving cramping, as well as addressing the deeper stuff calling out for attention.  

There are times, however, when a doctor or other professional is needed to take assessment and/or provide additional treatments to support the healing of these uncomfortable symptoms.

I hope that the Yogic postures and tools provided in this article serve as additional tools in your toolbox for healing your own menstrual cramping, and/or supporting those in your care with relieving their menstrual cramping.

My Experience Relieving Menstrual Cramps

When I received my PCOS diagnosis, I made a promise to myself to take my healing seriously, from the inside out. I asked the Chinese Medicine doctor I was working with at the time for suggestions of Yoga postures that could help reduce cramping. He gave me a couple of suggestions, but then looked at me and said, “That’s your area of expertise.” So I opened up my textbooks and put together a series of postures that I practiced regularly. Sure enough, I did experience relief.

It is worth mentioning that in addition to practicing Yoga postures intended to alleviate discomfort from menstrual cramps and other hormonal challenges, I also changed my nutrition, sleeping habits, stress levels, and worked with a number of professionals to support my healing. 

Every woman and every person’s healing path is unique to them.

I originally became a Yoga teacher because I understood that Yoga is a tool that is intended to relieve a person from their own internal suffering: physically, mentally, emotionally, and otherwise. In fact, Yoga is built on the inherent understanding that all of these parts of a person are intrinsically connected. So, when I understood that I had deep healing to do after receiving a PCOS diagnosis, it intuitively made sense to me that Yoga would be one of the tools in my toolbox for healing.

Again, it is my honor to share this tool with you and I would love to hear how it works for you.

Yogic Postures & Techniques for Relieving Menstrual Cramps

Before I dive into the specific exercises, it’s important to acknowledge that practicing Yoga encourages one to feel connected to one’s body. Particularly amidst pain and discomfort, it often seems much easier to turn away and/or numb these feelings. That may work for some time, but eventually, if unattended to for long enough, these sensations may scream out in much more painful ways. I invite you to start small: maybe just five minutes of practicing Yoga to give yourself space to feel the discomfort. Over time, you can train your brain to not only hold the discomfort, but simultaneously find parts of your body that are actually comfortable. We have a natural tendency to notice areas of the body that are uncomfortable. Speaking from experience, the body is rarely 100% uncomfortable. We can learn to paint a full picture of what’s going on in our body by acknowledging the discomfort and comfort that exist in the same moment. Simply accepting these sensations with compassion is a significant first step to any sincere healing.  

A few notes on HOW to practice, before we get into the specifics of WHAT to practice.

First, we live in a society that generally rewards constantly doing and achieving. These traits are important, but equally important are the qualities of resting and being gentle. As women, we follow a cycle much like the moon where part of the time we are expanding our energy and more naturally able to DO, and part of the time our body needs to move more slowly and gently. Many women suffer from menstrual cramps simply because they are not making space for slowness. I invite you to use the practice of these postures as an opportunity to practice being slow and gentle with yourself. Even if after the practice you jump right back into a busy day of doing and achieving, having taken some time for being slow and gentle with yourself is significant. 

Second, these postures and exercises are intended to be restorative. While they may be uncomfortable, especially if you’ve never practiced them before, they are not meant to be painful. Use the following three warning signs as indications that you ought to come out of the pose, and take a moment to rest in any comfortable position:

  1. Strained breathing
  2. Sharp pain
  3. Numb tingling

Aside from these three sensations, all other feelings are welcome parts of the process of letting go and creating space for something brighter and lighter to come in.

Now, let’s get to the techniques.

Balasana – Child’s Pose

Setting up for the pose: Start on the ground with your hands under your shoulders and your knees under your hips, in a table tip position. Open your knees wide and bring your big toes to touch.  Bring your pelvis back towards your feet, if possible, allowing it to rest on your feet. If needed, place pillows or folded blankets/towels as supports in the creases of your knees, for your pelvis to rest on. Extend your arms out in front of your body. It may be more comfortable, especially in the first couple days of menstruation, to place pillows or folded blankets under your torso for added support. You may prefer not to use any additional supports which is fine, too. Once you’re in the pose, hold for a minimum of six seconds, or up to five minutes. I invite you to focus your attention on your exhale as a symbolic release of any tension that you may be holding. When you feel complete, gently walk your hands towards your body and take a moment to sit with your spine straight up towards the sky, taking a moment to pause and feel the effects of the posture.

How it helps to relieve and/or prevent menstrual cramps: Being in Balasana is often compared to being inside of a womb; allow yourself to tap into the safe and nurturing qualities of this pose. Simply taking a moment to pause and relieve ourselves from the stress of the outside world can be enough to reduce and relieve menstrual cramping. Physically, Balasana offers a gentle massage to the inner organs which can release cramping. Balasana can also support the relief of menstrual cramps because it opens the hips and thighs. As the pelvis rests on the legs, or on the support of pillows or blankets, pressure in the low back is able to release which can also result in relief from cramping.

Marjaryasana/Bitilasana – Cat/Cow

Setting up for the pose: Come back to that table top position with your hands under your shoulders and your knees under your hips. As you inhale, let your pelvis tilt up towards the sky as your belly drops down towards the ground, feel your shoulder blades move towards each other along the back, and lift your gaze up to the sky; this is “Cow” pose. As you exhale, reverse this position by bringing the chin in towards the chest, rounding the shoulders, drawing the belly button up towards the spine, and feeling the pelvis tilt down; this is “Cat” pose. Continue like this, alternating between “Cat” & “Cow” pose, in sync with your breath, going at whatever speed feels appropriate for you. You get to choose how deep you go with this pose based on what feels nice for your body. It’s recommended that you practice 5-10 rounds, but you could carry on with this practice for up to 2 minutes if it feels nice for you. Once you feel complete, pause for a moment with a flat back to feel the effects of what you’ve just done.

How it helps to relieve and/or prevent menstrual cramps: Practicing Cat/Cow gently massages the inner organs, especially the ones located around the pelvis supports the relief of muscle tension and the proper flow of blood, oxygen, and energy to this region of the body. I like to think of the spine like the foundation of a house, as it houses all of our internal organs. By warming up the spine, one gently wakes up the inner organs, supporting proper functioning. This gentle stretch of the back also provides a gentle stretch to the pelvic floor muscles which connect to the womb. Gently stretching these muscles can reduce and relieve cramping.

Anjaneyasana – Low Lunge

Setting up for the pose: Once again starting from that table-top position, step your right foot forwards, align your right toes with your fingertips, and feel free to use your hands to help your foot find this positioning. Check that your right knee is directly above the right ankle (it’s okay if it’s slightly behind the ankle, just avoid inching the right knee in front of the right ankle). Check that your left toes are pointed straight back behind you, and feel free to adjust that back knee if it feels like it’s needing adjustment; for example, moving it back slightly will intensify the stretch, though that’s not appropriate for everyone. Some people may be able to place their hands directly on the ground here, on either side of the front foot, but others may need to place blocks or even big books underneath each hand in order to bring the ground up to them. Once you feel stable in the position, inhale to open your chest and lift your gaze. As you exhale, allow the weight of the pelvis to sink down. You are encouraged to hold this posture anywhere from approximately six seconds to two minutes. To come out of the pose, release back into your table top position and pause for a moment to observe the difference between each side of your body. It’s in this moment, when only one side of the body has been worked, that many of the lessons of the posture can be integrated. When you’re ready, on an inhale, take the left foot forward and repeat on the second side. The intent is to hold the posture for roughly the same amount of time on each side of the body. Once again, when you come out of the pose, pause to observe its effects.

How it helps to relieve and/or prevent menstrual cramps: Your quadriceps (aka “quads”) are a set of four muscles located in the front of your thigh. These muscles impact the positioning of your pelvis. Specifically, tight quads pull down on the pelvis which not only impacts posture, but also pain. As such, stretching the quads supports proper positioning of the pelvis which is essential for menstruation experience with minimal or no cramping. 

Bhujangasana – Cobra 

Setting up for the pose: From the table top position you left off in, come to lie on your belly. Bring your legs together, pointing your toes straight back behind you, feeling the tops of your feet press into the surface below you. Bring your hands under your shoulders with your elbows pointing straight back, and start with your forehead resting on the ground. On an inhale, lift your forehead and chest and as you exhale, release your upper body back to the ground. Repeat this movement a minimum of two more times, or as many times as feels appropriate for you, for no more than two minutes. When you feel complete, roll over to lie on your back, and take a moment to feel the effects of this exercise.

How it helps to relieve and/or prevent menstrual cramps: Bhujangasana supports the relaxation of lower back muscles. With the womb located directly opposite the lower back, the muscles that support proper positioning of the womb also get an opportunity to relax in this posture. Bhjugangasana is a gentle heart-opening posture. Like all heart-opening postures, it can lower stress, reduce heaviness in the mind and body, and increase energy. These benefits aid in reducing menstrual cramping. In Bhujganasana, blood is sent to the pelvic area which can relieve challenges related to menstruation, the uterus, and the ovaries, including cramping.  It is important to note that pregnant women should avoid this posture.

Savasana – Final Resting Posture

Setting up for the pose: Traditionally, Savasana is practiced lying on the back with the legs wide and the hands about 45 degrees from the body with the palms facing up. However, what’s most important in this posture is to feel comfortable and relaxed, and lying flat on the back is not comfortable for everyone. So, feel free to adjust this posture by placing a pillow under your knees, placing your legs up on a chair, lying on one side while hugging a pillow, or in any other way that feels nice for you. It’s important to stay warm as your body rests in this posture, so you may want to put on cozy socks and/or cover yourself with a blanket. Finally, you may choose to place a light cloth over your eyes to block out any light in the room. If time permits, it is advised to rest in Savasana for 15 minutes so that your nervous system can fully reset. However, if you’re not able to give 15 minutes to this final resting posture, any amount is better than nothing! You may wish to turn on relaxing music or a rejuvenating meditation while you rest in Savasana. Or you can simply, “do nothing” knowing that actually your body is working quite hard to integrate the lessons from your practice, and all you need to do is rest in order for that to happen.

How it helps to relieve and/or prevent menstrual cramps: Savasana is one of the things that sets Yoga apart from other forms of movement and healing modalities; the ancient Yogis understood that rest is an essential part of any healing process. After practicing a number of postures target areas of need, Savasana allows the parasympathetic nervous system to be turned on; it is in this restful state that the body’s natural healing capacities are activated. Additionally, Savasana alone can reduce pain, relieve lower back pain, and increase circulation throughout the body.

Closing Thoughts and Future Initiatives

As I mentioned, when I was in the thick of suffering from menstrual cramps and PCOS, there were minimal resources on the internet that I found to support my healing. It is my honor and pleasure to make these ancient practices accessible to people like you so that you can support your body in healing itself.

I mentioned that our society prioritises constantly doing, which can be counter-intuitive to a woman’s need for rest at particular times of the month. Though we cannot change the way our society functions at large, we can make spaces for pockets throughout the day that feel particularly restful, gentle, and slow. I hope this piece can support you in doing just so.

Know that these little pockets in the day, no matter how few or far between, are significant, and will have profound ripple-effects that support reducing menstrual cramping, increasing energy, and generally supporting your health and wellness journey.

In support of you,

Rena Shoshana

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Urge Surfing: A Mindful Technique to Navigate Through Cravings

Have you ever given in to a craving for sugar or salt? Coffee? A movie you’ve seen a dozen times, ignoring all the others on your roster?

These passing, innocent cravings happen to all of us. Indulging doesn’t usually cost your sobriety, relationships, or financial wellness. But the urge to take drugs, drink alcohol, or gamble can. Urges can arise at any point in your recovery journey and can derail even the straightest course. That’s where urge surfing comes in. 

Urge surfing, a specialized mindfulness technique, can help you “ride the wave” of an urge and experience them less and less. Urges typically last 30 minutes at most when they’re handled mindfully and calmly through urge surfing.

You can use urge surfing for more than addiction recovery, too. Use it to navigate any kind of urge, anytime, anywhere.

Introduction to Urge Surfing

Psychologist Alan Marlatt developed the mindfulness-based urge surfing technique1 as a quick and effective way for people to navigate cravings. Urge surfing is based on the mindfulness principle that urges, like waves, rise, peak, and eventually crash and dissipate. It sees addiction cravings as “rideable” and bearable with the right tools and practices.  

Compared to other interventions, like mindfulness-based cognitive behavioral therapy, urge surfing has a much faster impact. You may immediately notice benefits instead of the expected 2-4 weeks with traditional therapy and other interventions. You can also practice urge surfing almost anywhere, whereas traditional therapy often occurs in a specific setting (like an office you have to travel to). And, you can urge surf without the guidance of a professional, making it even more accessible.

With its ease and effectiveness, urge surfing has been used as a tool for addiction recovery1 and craving management. It teaches you to mindfully notice, sit with, and “ride” urges without self-judgment or fear.

Understanding Cravings and Impulses

Cravings are strong desires for something, like dessert after a meal or a cup of coffee on a groggy morning. People in recovery and active addiction often experience cravings for substances. Cravings can occur as your body adjusts to not having a substance, like alcohol. Certain places, situations, and emotions can also trigger cravings2, since your brain relates substance use to relieving stress and other unpleasant emotions. Even someone in long-term recovery can experience intense cravings. 

Impulses are sudden desires to do something. For example, you may see a soft blanket and feel a strong impulse to run your hand over it. You might reach out to touch it without even thinking about it. But, some impulses you first feel, notice, and then decide to act on it or not, like an impulse to touch a hot stove. While impulses are typically brief and fleeting, they can feel intense and usually lead to immediate action. This distinguishes them from cravings, which are persistent desires for something specific. 

An urge can feel more dire and discombobulating than a craving or an impulse. Negative emotions, like sadness and anxiety, can increase urges3 and make them harder to resist. But urge surfing can mitigate the urge and soothe the emotions flowing with it.

The Principles of Urge Surfing

The grounding principle of urge surfing is that you can navigate and alleviate urges without giving in. It hinges on mindfulness and experiencing emotions without self-judgment, fear, or worry. You may not experience a change in your urges, but rather in how you respond to them4. By staying present and focusing on the sensations in your body, you can ride out the urge without giving in to it.  

The “wave” you ride has 4 core parts: a trigger, rise, peak, and fall. As you continuously surf these waves, you’ll get better and better at understanding and alleviating urges. 

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Step-by-Step Guide to Urge Surfing

The process of urge surfing5, like cravings and urges themselves, varies from person to person. One person may quickly ride the wave of an urge, while someone else may need a half hour of peaceful solitude to reach the end of the wave. So–listen to your body and what works for you without expectations or judgment. If you don’t feel it helps right away, stick with it. Try it again and keep yourself open to the possibility of success.

Acknowledgment

Urge surfing starts by noticing and acknowledging what you’re feeling. This may look like:

“I want a drink right now. I feel my mouth watering and want the sensation of it in my stomach. I’m irritated and distracted because it’s hard to think of anything else.”

You can also notice your environment, mood, and other factors that may have triggered the urge. Did you see or feel something that triggered it? Make note of it if you can. 

Acceptance

Next, you accept the urge, rather than resist or condemn it. It’s happening, but you can choose how you respond to it. Now, if you want, you can also adjust your environment. Maybe sit in a private room, cross-legged with your eyes shut. Keep in mind you can urge surf anywhere, but have the option to pick your environment.

Stay Present, Curious, and Patient

Stay on the wave—notice and accept however intense the urge feels with curiosity and patience. Don’t force yourself to do anything about it, just experience it. Even if it feels bad or uncomfortable, you’re still in control. Picture a wave in your head, and that you’re on top of the crest as it moves towards the shore. 

Use your breathing as a grounding tool. Imagine it as the pulse of the water beneath you, moving within the wave. 

Reorient as You’re Ready

Check in on how intense the urge feels. Does it feel distant now? Do you feel more in control? If you do, you’re ready to come to shore. Reorient to your surroundings (what you can hear, feel, smell, and taste) and open your eyes if you shut them. 

Reflect on the experience and what you may have learned from it. Write it down or record a voice note. Keeping track like this can help you realize progress, learn what triggers your urges, and know yourself better.

Applications of Urge Surfing

You can use urge surfing for all sorts of cravings and urges, related to addiction or not. Less intense urges, like an urge to check social media or have a certain food, can pass quickly with urge surfing. The intense urges to use substances can take longer to “ride”, but it’s just as doable. 

You can also use urge surfing as a tool for emotional regulation, which works almost the same way. Instead of riding an urge, you move through an intense emotion like anger or panic. You’ll notice the emotion and accept it without judgment, then let it pass without acting on it.

Because you can urge surf almost anytime, anywhere, it’s a practical tool for the cravings, urges, impulses, and intense emotions encountered in daily life. You could surf the urge to respond angrily in a work email, or use urge surfing to cut down on or quit smoking.

Challenges and Support

Those who dislike or struggle with meditation may find urge surfing tedious. Practice and repetition can help, especially if you make your environment as comfortable as possible. Try playing instrumental music or binaural beats to help you focus.

The intensity and discomfort of urges can also pose a challenge, as urge surfing requires you to feel but not to act on the urge. Sitting with that discomfort can feel difficult at first. But as you keep doing it, you’ll get more used to the process and confident in your ability to “surf” safely to shore.

Build Hope as You Hang 10

Urge surfing serves as a powerful sobriety tool and resource for hope. Use it to manage urges to take substances, impulses, and reactive behaviors any time in your life. You can see just how capable you are of managing urges and navigating challenging moments.

As you become more adept at urge surfing, you’ll discover a growing confidence in your capacity to manage difficult situations and make empowered choices in your recovery. This skill doesn’t just apply to sobriety; it’s a life skill that enhances your overall self-efficacy and agency. Each successful experience of riding out an urge reinforces a hopeful outlook, showing you can overcome challenges and continue on your path to recovery and well-being.

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Nurturing Self: 13 Ways to Practice Self-Compassion

Self-compassion focuses on treating yourself with kindness, understanding, and acceptance, which can provide a plethora of benefits. Regularly practicing self-compassion can increase happiness, optimism, curiosity, and connectedness1. It can also decrease anxiety, depression, rumination, and fear of failure.

Implementing self-compassion into your daily routine is more simple than you may think. As you utilize the following 13 practices, your well-being may begin to flourish.

1. Understanding Self-Compassion

Dr. Kristen Kneff2, a pioneer in the field of self-compassion research, defines self-compassion3 as “the process of turning compassion inward. We are kind and understanding rather than harshly self-critical when we fail, make mistakes, or feel inadequate. We give ourselves support and encouragement rather than being cold and judgmental when challenges and difficulty arise in our lives.“

Self-compassion can motivate you to create positive change in your life because you love yourself and want to see yourself succeed. Creating a personal cheerleader as your inner dialogue can ensure that all your thoughts and actions benefit you. 

2. Cultivating a Positive Mindset

Self-compassion begins with a positive mindset as its foundation. To become that cheerleader for yourself, you first need to create positive thought and behavior patterns. You may say positive affirmations to yourself every morning or create a list of 5 things you’re grateful for every night. Small steps like these compound to a happier mindset. 

If you’re naturally a more pessimistic person, that’s okay. Self-compassion doesn’t ask you to change your personality completely but rather make a cognisant effort to reframe certain thoughts. 

For example, you can identify negative thought patterns that appear regularly for you. Then, become curious. Instead of getting mad at yourself, ask yourself where those feelings stem from. As you uncover why you feel negatively about certain things, you can actively shift your perspective to a more neutral or positive one. 

3. Embracing Imperfections

You wouldn’t expect your friend, partner, or family members to be perfect, so you shouldn’t expect that of yourself. Perfectionistic tendencies can often lead to stress and unrealistic expectations. They can also hinder your personal growth if you can’t accept progress unless it is exceptional. 

Growth is important for your goals, dreams, and relationships—but the growth doesn’t need to be linear. Even when it’s messy and imperfect, progress is still progress (and it’s better than no progress at all). Accepting yourself for all your positives and negatives will allow you to move forward and evolve as a person.

For example, if you tend to be hard on yourself when learning a new hobby, such as surfing, try to reframe your mindset. Although you are not perfect, are you better than when you first started? And are you proud of yourself for taking that leap and going to your first surf lesson? Did you have fun while doing it? Building a positive mindset can help combat unhelpful desires for perfection. 

4. Mindful Self-Compassion Practices

Mindful self-awareness allows you to realize which habits or ways of thinking contribute to a negative mindset. Practicing mindfulness can help you identify and refocus your thoughts to support self-compassion. 

To practice this, you can do a mindful body scan. As you sit in a comfortable position with your eyes closed, begin to pay attention to your head, then your shoulders, then your arms down to the tips of your fingers. As you scan down your entire body, you’ll mindfully release any tension. You can accept how you’re feeling in this moment and breathe out stress.

Mindful journaling can provide a great outlet to acknowledge all the emotions that you’re feeling. As you write, reflecting without judgment is key. Seeing your thoughts written out may provide insight into how you can change your mindset. 

Incorporating simple practices like these into your daily life can reduce stress and rumination and boost focus and cognitive flexibility4. Reap the benefits of mindfulness and see how it can transform your thoughts.

5. Compassionate Reflection

The first step toward self-compassion requires becoming aware of what areas of your life you want to change. Reflecting on your actions, thoughts, and feelings allows you to see what positive or negative energy you expend and where. 

Compassionate self-reflection takes inventory without judgment. It’s okay if you realize you’d like to shift some negative behaviors to more positive ones. This can be the start of a beautiful self-growth journey. Compassionate self-reflection can also bolster the thoughts and actions that you feel contribute to self-love.

To begin the reflection process, consider journaling the answers to questions such as

  1. What are the 3 most important things in your life? How do you prioritize them?
  2. What people and activities bring you joy?
  3. What would it be like to be free of commitments you feel trapped by?
  4. What change can you make today that will create a better “you” tomorrow?
  5. List 5 things you love about yourself. Do you tend to surround yourself with other people who also have these qualities?
  6. How did you initially respond to a recent challenge, and how might you respond in the future with self-compassion in mind?
  7. What is stopping you from being kind to yourself? What actions can you take to overcome this?
  8. What feelings do you tend to avoid? Why? 

6. Self-Compassionate Self-Talk

When your friend tells you they made a mistake and feel awful, or they were just short of achieving their goal, how would you respond? You would remind them of all the progress they made, help them create a plan for how they can do better moving forward, and, most importantly, comfort them.  

Now, begin to view yourself as your own best friend. You are human, and you will make mistakes. When this happens, offer yourself kindness. Progress isn’t created with negativity, but rather through confidence in yourself. 

If you engage in negative self-talk, try to change the narrative. Give yourself a compliment instead of an insult. You may leave sticky notes around your home with positive qualities about yourself, or you can say 5 positive affirmations about yourself every morning when you wake up. At first, it may not feel natural, but over time you can train your brain to focus on the positive. 

7. Setting Healthy Boundaries

Setting boundaries with friends, family, coworkers, etc. is not only important for your relationships but is also a practice of love for yourself. Without boundaries, you may say “yes” to things you don’t want to, avoid necessary conversations, and be consumed by others’ negative feelings. Prioritizing your boundaries ensures that you’re living your life in alignment with your beliefs and well-being.

If you want to create personal boundaries, begin by taking inventory of where you invest your time, energy, and emotions. Do all of these things matter? Do they require as much energy as you’re giving them? Do you give the most energy to your top life priorities?

Once you’ve decided what areas of your life you’d like to prioritize, clearly communicate this with your loved ones. Be firm in your decisions, and explain how this might affect your relationship moving forward. For example, you may tell a friend, “I can’t hang out on weeknights anymore because I like having alone time to decompress after work. We can still hang out on the weekends, though.”

Stay consistent with your boundaries; this will help others respect them. Be sure to let loved ones know that you appreciate their trust. 

8. Gratitude Practices

Practicing gratitude (giving thanks to the good things in life) can boost your overall well-being5. Fostering positive thoughts allows you to see and focus on the beauty in your life. Gratitude can also help you reframe the narrative of a difficult situation. 

To practice self-compassionate gratitude, try writing a self-appreciation letter. Describe gratitude for the qualities, skills, and achievements you value in yourself. Be specific about the traits you appreciate and their positive impact on your life. You can look back on this letter if you’re ever feeling down.

You can also create a gratitude jar. Write down one thing you’re grateful for daily on a small scrap of paper and place it in a jar. You could also write down your achievements and what you’re proud of. At the end of every month, sift through what you wrote and swell with gratitude and love for yourself.

9. Acts of Self-Care

Self-compassion and self-care go hand in hand. Nurturing your mind, body, and spirit are acts of self-love. Finding activities that recharge you helps maintain a healthy mindset. 

Self-care can be physical, with routine exercise, nourishing foods, and a regular sleep schedule.

Self-care can also be mental. Setting a boundary with family members to prevent emotional burnout6 is one example. Practicing meditation, gratitude journaling, and positive affirmations also provide self-care.   

10. Self-Compassion Meditation

Self-compassion meditation can foster a positive relationship with yourself, reduce self-criticism, and promote overall well-being. In fact, compassionate meditation can alleviate mental health conditions and symptoms like depression, anxiety, anger, and stress7. 

If you’re looking to mindfully tap into self-love, try following this adaptation of The Self-Compassion Break meditation script8:

Take a few deep breaths and settle into your body.

Then bring to mind a situation in your life that is causing you stress (begin with a mild to moderately challenging issue). 

Bringing this difficulty to life in your experience right now. Where do you feel it in the body? Be present with the sensations.

With the difficulty present, now try saying to yourself, slowly:

1. “This is a moment of struggle”

That’s mindfulness, the first component of self-compassion. Recognizing the struggle while we’re struggling, validating how we feel while experiencing it.

2. For the second stage of the Self-Compassion Break, try saying to yourself: “Struggle is a part of life.”

That’s common humanity, the second component of self-compassion. 

For the third stage of the Self-Compassion Break, experiment with offering yourself a simple gesture of soothing touch. One option is placing your hand over your heart or trying another gesture of soothing touch of your choice somewhere on your body. And try saying to yourself:

3. “May I be kind to myself,” or “May I give myself what I need.” That’s kindness, the

third component of self-compassion.

Continue experimenting with this practice and becoming familiar with it. The next time you are struggling or stressed, you can pause for a moment and acknowledge what you are experiencing with the 3 stages of the Self-Compassion Break.

11. Connecting with Others

Having a strong social circle is the strongest predictor of a happy life9. When you surround yourself with people who make you feel loved, lift you up, laugh with you, and support you through thick and thin, it makes it easier for their kindness to replicate in self-compassion.

Wisely choose the people you surround yourself with. Often, they can reflect many of your traits (or they can influence your characteristics). If you wish to improve certain aspects of your life, such as having a more optimistic outlook, hang out with people who have that optimistic outlook.

If there are unavoidable people in your life that have negative characteristics, set boundaries with them. Clearly communicate that your interactions might be restricted, or that you won’t be discussing certain topics.

12. Creative Self-Expression

In getting to know and love yourself, creative outlets allow you to compassionately tap into your feelings. Creativity provides ways to access thoughts and feelings that you may be unable to reach with words. Creative thinking also helps you embrace imperfections in your hobbies and in yourself. 

For some, drawing and painting speak to their souls. Others may find joy in music and dance or expressing themselves through fashion. However, you choose to access your creativity, live it authentically. 

13. Learning from Challenges

Learning to ride life’s lows and highs helps you adapt to changes and promote personal growth. When a challenge, or a low, happens, you can view it as a learning opportunity—not only to learn how you can adjust your actions for the future, but also how to practice self-compassion. It’s okay if you didn’t perfectly respond to a challenge. You did the best that you could with the knowledge that you had at that moment.

You can learn from challenges by reframing your view of the situation. For example, if you are rejected from a job interview, a positive mindset would see the situation as a redirection to another job opportunity that will be better suited for you. You may be better prepared for the next job interview, too. A relationship break-up teaches you what you prioritize in a partner and how you can be a better partner. 

Seeking Professional Support

If you need help for addiction or mental health issues, one of the best things you can do for yourself is seek professional treatment. Licensed providers can offer evidence-based therapies and holistic modalities to heal the root cause of the conditions. By caring for your mind, you’re showing self-compassion. Nurturing yourself is a lifelong process that can always be prioritized.

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Psychodrama Therapy: 5 Techniques for Emotional Healing Through Action

Sometimes talking about our problems isn’t enough. When words seem stuck or emotions feel too big to express, our bodies and actions can help us heal in ways that traditional therapy cannot. This is where psychodrama therapy comes in.

Psychodrama is a unique form of therapy that uses role-playing, enactment, and movement to help people work through their emotional challenges. Instead of just sitting and talking, you actively explore your feelings by acting out situations from your life. This hands-on approach can unlock insights and healing that might take months or years to achieve through talk therapy alone.

This therapeutic method helps many people in recovery overcome trauma, reduce anxiety and depression, and build stronger relationships. It can be especially helpful if you feel limited by traditional counseling or if you learn better by doing. Let’s explore how this therapy works, what happens in a session, and whether it’s the right choice for your path to recovery.

What Is Psychodrama Therapy?

Psychodrama therapy uses dramatic techniques like role-playing to help people gain a better understanding of emotional conflicts. Instead of just talking about problems, you act out scenes from your life with other group members or your therapist. 

Here’s how the American Society of Group Psychotherapy and Psychodrama describes this types of therapy: 

Psychodrama employs guided dramatic action1 to examine problems or issues raised by an individual (psychodrama) or a group (sociodrama). Using experiential methods, sociometry, role theory, and group dynamics, psychodrama facilitates insight, personal growth, and integration on cognitive, affective, and behavioral levels. It clarifies issues, increases physical and emotional well being, enhances learning and develops new skills.

The key differences from traditional talk therapy are movement and action. Rather than describing how you felt when your boss criticized you, you might act out that scene. Our bodies hold memories and emotions2 that we can’t always access intellectually. Like other experiential and arts therapies, processing emotions through a different channel often reveals insights that talk therapy might miss.

How Psychodrama Works: The Key Players

Every psychodrama session involves 3 important roles that work together to create an environment for learning and healing. 

The Protagonist 

The protagonist is the person at the center of the session. As the protagonist, you’ll share a situation or feeling you want to explore. You might choose to work on a recent conflict, a childhood memory, or even a recurring dream. The protagonist guides the action and decides how much to share and explore. 

Auxiliary Egos

Auxiliary egos are other members of the group who help bring your story to life. They might play your mother, your boss, or even parts of yourself like your inner critic or confident self. These helpers don’t need to be perfect actors; they just need to be willing to support your healing process. Sometimes auxiliary egos even play objects or abstract concepts like hope or fear.

The Director

The director is a trained therapist who guides the entire process. They set a safe tone, guide the group through warmups, and gently steer the action toward healing insights. They know when to let scenes unfold naturally and when to suggest techniques that might help you explore deeper. Their job is to make sure all the pieces work together for an effective outcome.

In groups, people take turns playing protagonist and supporting roles. This 3-part structure creates a supportive container where you can safely explore difficult emotions and situations. Everyone contributes to the healing process.

Core Techniques and Methods

Psychodrama uses different techniques3 to help you explore your inner world. Each technique serves a different purpose. Your director will choose techniques that are most helpful for your situation.

1. Role-Playing

Role-playing is the foundation of psychodrama. You act out real or imagined situations to better understand them. This might mean recreating a difficult conversation with a family member or practicing how you’d handle a challenging situation at work. Physically moving through these experiences often helps group members uncover new perspectives or solutions.

2. Role Reversal 

In role reversal, you switch places with another person in your scene. If you’re exploring a conflict with your partner, for example, you might switch roles and speak as your partner would. This technique often creates surprising moments of understanding and empathy. A lot of people discover they already know more about the other person’s perspective than they realized.

3. Doubling

Doubling is when someone speaks your inner thoughts out loud. Your “double” stands behind you and voices the feelings you might be holding back. This can help you connect with emotions you’ve been suppressing or find words for complex feelings. If the double says something that doesn’t feel right, you can correct them. You’re always in control.

4. Mirroring

Mirroring involves watching someone else act out your behavior or emotions. Seeing yourself reflected this way can increase self-awareness and help you notice patterns you might miss otherwise. It’s like looking in a mirror that shows you things from a new angle.

5. Soliloquy

Soliloquy is when you speak your inner thoughts directly to the group. This technique helps externalize your internal dialogue and can reveal important insights about how you talk to yourself.

Spontaneity is central to the effectiveness of psychodrama. Rather than planning your responses, you’re encouraged to react naturally in the moment. This often reveals authentic emotions and insights that you might miss if you were rehearsing or overthinking your responses.

What Conditions Can Psychodrama Help With?

Psychodrama is powerful for healing trauma and PTSD4 because traumatic memories often live in the body rather than in words. When remembering trauma, the language center of your brain becomes less active, making it hard to talk about what happened. Psychodrama offers an alternative (or complement) to psychiatry and talk therapy that focuses on using movement and action.

People with depression and anxiety often find it helpful because it builds self-esteem and offers new ways of dealing with challenges. Acting out challenging situations gives you practice handling them in real life.

Addiction recovery benefits from psychodrama’s hands-on approach. Role-playing addictive behaviors helps people understand deeper triggers and practice refusal skills. Relationship issues also improve through techniques like role reversal, which helps you understand the other person’s perspective.

Even people without specific mental health diagnoses can benefit. It’s excellent for personal growth, improving communication skills, and gaining deeper self-awareness.

What to Expect in a Psychodrama Session

Sessions usually last 90 minutes to 2 hours and have 3 phases: 

  1. Warm-up: Getting comfortable and choosing what to work on
  2. Action: The actual role-playing
  3. Sharing: Processing what happened with the group

Sessions begin with everyone in a circle, creating equality and openness.

The warm-up helps everyone get comfortable through simple exercises or check-ins. During the action phase, one person becomes the protagonist and works on their chosen issue with help from the director and group members. The sharing phase allows everyone to integrate what happened.

It’s important for facilitators guiding this process to ensure the safety of everyone in the group throughout the session. Directors should establish clear boundaries, ensure confidentiality, and continuously monitor how the dynamic is unfolding. You never have to do anything that feels unsafe or uncomfortable. Group sessions typically have about 6–12 people, while individual sessions are just you and your therapist.

Combining Psychodrama With Other Approaches

Psychodrama works beautifully alongside other modalities, often enhancing their effectiveness. These are just a few therapies you might use in combination with psychodrama: 

  • Cognitive behavioral therapy (CBT) helps you identify and change unhelpful thought patterns. Psychodrama gives you a space to practice new behaviors through role-play.
  • Gestalt therapy naturally pairs with psychodrama since both focus on present-moment awareness. Some techniques, like the “empty chair” method,5 are essentially psychodrama approaches.
  • Dialectical behavior therapy (DBT) and psychodrama complement each other well. You can practice DBT skills like distress tolerance through realistic psychodrama scenarios.

How Psychodrama Therapy Came to Be

J.L. Moreno, a Romanian psychiatrist working in New York, created psychodrama in 1921.1 Moreno was fascinated by the healing power of interpersonal relationships and the group setting. He believed people could become healing agents for each other—a revolutionary idea at the time.

Moreno’s inspiration came from improv theater and the growing psychoanalytic movement led by Sigmund Freud. But while Freud focused on individual analysis, Moreno saw the power of group work and active participation. Psychodrama became the first form of group psychotherapy.

During the 1940s through ‘60s, interest in psychodrama grew rapidly. It expanded beyond clinical settings into schools, businesses, and community programs. Today, psychodrama group therapy is used worldwide in a wide range of settings, from trauma treatment centers to corporate team-building programs. 

Finding the Right Psychodrama Therapist

To find a qualified therapist who uses this method, look for professionals trained by recognized organizations like the American Board of Psychodrama. Your therapist should have a master’s degree or higher in mental health, with credentials like Psy.D., M.S.W., or L.M.H.C., plus specific psychodrama training.

Ask potential therapists about their approach to group safety, experience with your specific concerns, and how they integrate psychodrama with other approaches. A good therapist will be happy to explain their methods, answer your questions, and help you feel comfortable from the beginning.

Take the Next Step in Your Healing Journey

If this approach sounds right for you, the good news is that many comprehensive mental health and addiction treatment centers now include psychodrama as part of their healing programs. Explore treatment programs that offer psychodrama therapy and talk to a specialist today. 

FAQs

Q: How effective is psychodrama? 

A: Research shows psychodrama can be highly effective for trauma,6 depression, anxiety, relationship issues, and eating disorders. It can be as effective as traditional talk therapy, with the added benefit of often working more quickly due to its experiential nature.

Q: What is the cost of psychodrama therapy? 

A: Group therapy sessions typically cost $50–$150 per session, while individual therapy sessions may range from $100–$200. Many insurance plans cover psychodrama if it’s provided by licensed mental health professionals. Check with your healthcare provider about coverage.

Q: Who can benefit from psychodrama therapy? 

A: Almost anyone can benefit, from children to seniors. It’s especially helpful for people who feel stuck in traditional talk therapy, those who process information kinesthetically, and people dealing with trauma, addiction, or relationship issues.

Q: Can psychodrama help with trauma recovery? 

A: Yes, psychodrama is effective for trauma because it allows you to work through traumatic memories using not just words, but your body and actions. This is especially helpful when trauma memories are difficult to verbalize.

Q: Can psychodrama therapy help with anxiety and depression? 

A: Absolutely. Psychodrama builds confidence, provides new coping strategies, and offers group support, all of which are crucial for managing anxiety and depression. The active nature of the therapy often provides faster mood improvements than talk therapy alone.

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Energy Healing Therapy: 7 Types That Support Mental Health and Addiction Recovery

Have you ever wondered if there’s more to healing than just medication and conventional talk therapy? You’re not wrong. Many people in recovery from addiction or mental health challenges are exploring energy healing as a supportive practice alongside conventional healthcare.

Energy healing isn’t about replacing your medical care, it’s about enhancing it. These complementary therapies use the body’s natural energy systems to promote relaxation, reduce stress, and support your healing processes. From acupuncture sessions that ease anxiety to meditation practices that calm racing thoughts, energy healing offers gentle yet effective tools for your recovery journey.

We’ll explore 7 types of healing that have shown promise in supporting mental health and addiction recovery, help you understand how they work, and guide you toward making informed choices about incorporating them into your treatment plan.

Infographic explaining energy healing therapy with sections on belief, practice, and goal. Beliefs include the body having a natural energy field, stress or illness blocking flow, and restoring balance supporting healing. Practices involve movement or gentle touch in a relaxed state. Goal is reducing stress and promoting overall well-being. Illustration of a human figure in a yoga pose is shown on the right.

What Is Energy Healing and How Does It Support Mental Health and Addiction Recovery?

Energy healing is based on the idea that your body has natural energy systems that, when balanced, promote physical and emotional wellness. These types of alternative medicine work with what many cultures call “life force energy”—known as Qi in Chinese medicine or prana in Indian traditions. When this energy flows freely, you feel more balanced, calm, and resilient.

Research shows that energy healing practices activate your body’s relaxation response,1 reducing stress hormones and promoting the release of feel-good chemicals like endorphins. For people in addiction recovery, this is especially valuable as it helps retrain the brain’s reward system naturally. Many people with substance use disorders have depleted dopamine and serotonin levels, and energy healing modalities can help restore this balance over time.

Learn more about rewiring your reward system in our article on dopamine and addiction.

In mental health treatment, energy healing addresses the mind-body connection that’s often disrupted by trauma, anxiety, and depression. For those in addiction recovery, it can ease withdrawal symptoms, reduce cravings, and teach healthy coping mechanisms. Energy healing works best as a complement to traditional medical care, not a replacement for it. Many treatment centers now incorporate these practices because they address the whole person—mind, body, and spirit. 

Infographic showing main types of energy healing including acupuncture with thin needles, reiki using hovering hands or touch, qigong with gentle movements and breathwork, tai chi with mindful flowing movement, yoga with postures and meditation, meditation and breathwork focusing the mind, and sound healing using noise vibrations to restore harmony. Illustrated with icons and hands radiating energy.

Understanding Energy Healing Fundamentals

Before exploring specific techniques, it’s helpful to understand the basic concepts behind energy healing. Most energy practices focus on balancing your body’s energy flow through specific pathways or centers. In Chinese medicine, these pathways are called meridians,2 while Indian traditions focus on energy centers called chakras.

Think of your energy system like a river. When the water flows freely, the ecosystem thrives. But when there are blockages or stagnation, problems arise. Energy healing aims to clear these blockages and restore healthy flow. This doesn’t require special beliefs—just an openness to exploring practices that have helped millions of people feel better.

Modern science is beginning to understand how these practices work. Studies show that energy healing affects the nervous system, reducing inflammation and promoting healing. Its measurable changes include decreased cortisol levels,3 improved heart rate variability, and increased production of healing hormones. These effects make energy healing valuable for people dealing with stress-related conditions, chronic pain, and the physical effects of addiction.

Infographic highlighting warning signs of shady energy healing including miracle cure promises, discouraging medical care, high-pressure sales, lack of credentials, fear tactics, spiritual ego, guaranteed results, and one-size-fits-all approaches. Illustration shows a hooded figure with glowing energy around them.

7 Types of Energy Healing for Mental Health and Recovery

These diverse healing approaches tap into the body’s subtle energy systems, offering powerful support for emotional regulation, stress relief, and inner balance—especially when integrated into a comprehensive recovery plan.

1. Acupuncture: Precision Healing for Mind and Body

A core technique of traditional chinese Medicine (TCM), acupuncture involves inserting thin needles at specific points on your body to restore energy balance. Don’t worry—the needles are much thinner than those used for injections, and most people walk away from a session feeling relieved and relaxed.

Research shows acupuncture is effective for chronic pain,4 depression, and anxiety, among other conditions. For people in recovery, it’s shown to reduce cravings and ease withdrawal symptoms. The practice activates your body’s natural pain-relief system and releases endorphins, your body’s feel-good chemicals.

Many addiction treatment centers now offer acupuncture because it provides immediate relief from anxiety and restlessness. A typical session lasts 30–60 minutes, and you might feel deeply relaxed or even fall asleep during treatment. Most people notice improvements after several sessions, and it’s not uncommon to start feeling better right away.

2. Reiki: Healing Touch

Reiki is a Japanese practice where practitioners channel healing energy through their hands, either by light touch or hovering just above your body. This style of energy medicine focuses specifically on promoting balance and reducing stress. It’s usually performed by a Reiki master: someone with the certification level required to practice reiki on others.

Research shows that Reiki can help reduce anxiety,5 depression, and chronic pain. It activates your parasympathetic nervous system, otherwise known as “rest and digest” mode—the part responsible for rest and healing. For people in recovery, Reiki offers a safe, non-invasive way to experience therapeutic touch, which can be healing for those with trauma histories. 

Note: If you’re uncomfortable with physical touch, you can request that your Reiki practitioner work with their hands hovering over your body instead, which still allows the energy transfer to take place.

The risks of Reiki are minimal since it’s non-invasive and doesn’t involve medications or equipment. Some people report feeling emotional during or after sessions as blocked energy is released. This is considered normal and often leads to a sense of lightness and peace afterward.

3. Qigong: Moving Meditation for Inner Peace

Qigong combines gentle movements, breathing techniques, and meditation to balance your body’s energy. Think of it as a slow, mindful form of exercise that anyone can do, regardless of fitness level.

This practice is excellent for reducing stress and improving overall well-being. Scientific evidence supports the use of Qigong for boosting immune function,6 lowering blood pressure, and improving sleep, among other benefits. For people with anxiety, the slow, controlled movements help break the cycle of racing thoughts and ground you in the present moment.

Regular Qigong practice can help you develop better emotional regulation7 and stress management skills. Many people find it easier to stick with than conventional workouts because it’s gentle and doesn’t require a gym membership or special equipment.

4. Tai Chi: Meditation in Motion

Tai chi takes elements from Qigong and adds martial arts-inspired movements. Often called “meditation in motion,” it helps build physical strength, balance, and mental clarity through flowing movements.

Research shows tai chi can reduce symptoms of depression and anxiety8 while improving physical health. It’s especially beneficial for older adults and people with chronic pain conditions. This practice helps you develop mindfulness skills while gently strengthening your body.

For people in early recovery, tai chi provides structure and routine while building confidence and community. Many classes have a social component, which helps combat isolation—a common challenge in recovery.

5. Yoga: Uniting Body, Mind, and Spirit

Yoga combines physical postures, breathing exercises, and meditation to optimize the flow of energy and address imbalances in your chakras. Chakras are energy centers in the human body that correspond to different aspects of physical and emotional health. When these centers are balanced, you feel more grounded and emotionally stable.

Different yoga styles offer different benefits. Gentle, restorative yoga eases anxiety and insomnia, while more active styles build strength and endurance. Studies show yogic breathing techniques (pranayama) can reduce anxiety9 associated with addiction and withdrawal.

Yoga addresses both the physical and emotional aspects of healing. It improves your self-awareness while teaching you to observe your thoughts and feelings without judgment—a hugely helpful skill for long-term recovery.

6. Meditation and Breathwork: Your Inner Healing Tools

Meditation is the practice of intentionally focusing your attention (often on the breath, a mantra, or bodily sensations) while observing your thoughts and feelings without judgment. Over time, this builds self-awareness, emotional regulation, and the ability to respond to stressors more wisely.

In addiction recovery, meditation is proven to reduce the risk of relapse10 by helping people recognize triggers and cravings without immediately acting on them. It also supports long-term mental health by reducing symptoms of depression and anxiety, improving sleep, and increasing overall emotional resilience. Regular practice—even just a few minutes a day—can noticeably shift how you relate to yourself and the world around you.

Breathwork is a powerful way to regulate your emotions and reconnect with your body, which can be very helpful during the ups and downs of recovery.

Try Box Breathing: A Simple Grounding Technique

Box breathing is a controlled breathing technique that can help regulate your nervous system in moments of stress. To try it: 

  1. Inhale for 4 counts. 
  2. Hold your breath for 4 counts. 
  3. Exhale for 4 counts. 
  4. Hold again for 4 counts. 

Repeat this process, creating a steady, calming rhythm. 

This practice activates the parasympathetic nervous system, which helps reduce anxiety, slow your heart rate, and bring your body back to a state of balance.

For people in addiction recovery, box breathing can be a simple and effective way to pause and ground themselves during cravings or high-stress situations. It’s quick, discreet, and accessible—making it easy to use anytime, anywhere.

7. Sound Healing: Vibrational Medicine

Sound healing therapy is based on the idea that everything vibrates at different frequencies, and certain sounds can help restore harmony to your energy field (also called the biofield). Sound healing might include instruments like singing bowls, gongs, or even specific frequencies played through speakers. Integrative health researchers John Beaulieu and David Perez-Martinez describe this therapy and its benefits:

Sound healing is the practice of using sound and listening in a mindful manner11 to transform and expand consciousness to enhance the body’s natural drive to regenerate and heal itself…Mindful listening, mantra repetition, and other meditative techniques facilitate the ability to quiet or silence the mind. 

While research is still emerging, many people report feeling deeply relaxed and peaceful after sound healing sessions. Specially tuned vibrations can help release physical tension and emotional blockages. 

Learn more about this gentle yet effective practice in our guide to sound healing for addiction and mental health recovery.  

How Energy Healing Supports Specific Recovery Challenges

Energy healing can be helpful for common challenges in mental health and addiction recovery. For chronic pain, acupuncture12 and other alternative therapies show measurable benefits in reducing pain levels and improving quality of life. Many people with chronic pain also struggle with depression and anxiety, making energy healing an effective way to address these issues simultaneously.

Systematic reviews confirm that anxiety and stress respond well to most forms of energy healing.13 The combination of deep breathing, mindful movement, and deep relaxation can break the cycle of worry and physical tension that characterizes anxiety disorders. For people in recovery, this is especially important because stress is a major trigger for relapse.

Depression often involves feeling disconnected from your body and emotions. Energy healing practices help you reconnect with yourself in a gentle, nonjudgmental way. Physical movement in practices like yoga and tai chi also help transmute the lethargy and hopelessness that often accompany depression.

Important Note: Finding Reputable Energy Healers

Unfortunately, some people with predatory behaviors are attracted to healing professions because they provide access to vulnerable people. Nami Bates, an energy healer and hypnosis expert who specializes in helping women heal from toxic relationships, advises people in recovery to avoid red-flag “healers“14 who:

  • Claim to be divine or the only person who can heal you
  • Pressure you into romantic relationships
  • Use spiritual excuses for disrespectful behavior
  • Guarantee permanent cures
  • Display spiritual ego by judging others for not being “enlightened enough”
  • Project fear by predicting negative outcomes or disasters
  • Insist on a “my way or the highway” approach, demanding you follow only their methods

Good healers listen more than they talk, respect your boundaries, offer clear pricing, and encourage you to maintain your primary care. They should be properly trained and certified in their practice. Always trust your instincts: If something feels off, it probably is. Check reviews and ask for referrals from trusted sources.

Building Your Personal Practice

You don’t need to wait for professional sessions to benefit from energy healing. Simple daily practices can make a big difference in your well-being. Start with just 10–15 minutes of meditation or gentle stretching each morning. You can easily do a simple technique like box breathing, for example, any time you feel stressed or triggered.

Many online resources offer guided practices you can do at home. Start small and be consistent instead of trying to do everything at once. As part of a transformative recovery process, you might choose to work with qualified practitioners who can guide you through deeper healing work.

Remember that healing is a journey, not a destination. Be patient with yourself and notice your progress. Energy healing works best when combined with other healthy self-care practices like regular sleep, good nutrition, and connection with supportive people.

Start Exploring Energy Healing to Support Your Recovery

Energy healing offers gentle yet profound ways to support your mental health in recovery. From the precise meridian work of acupuncture to the flowing movements of tai chi, these practices are designed to address the whole person—mind, body, and spirit. While they’re not a replacement for conventional medical care, they can be just as important for enhancing your treatment process and quality of life.

The beauty of energy healing is its accessibility. These practices meet you where you are and work with your body’s natural healing abilities. Whether you’re dealing with chronic pain, anxiety, depression, or the challenges of addiction, energy healing can provide additional tools for your long-term recovery toolkit.

Ready to explore how energy healing can support your recovery? Our treatment finder can help you find facilities that incorporate these holistic approaches into their programs. Reach out to a center to learn more about their program and take the next step in your healing journey today.

FAQs

Q: What are the 5 elements in energy healing? 

A: The 5 elements typically refer to earth, water, fire, air (or wood), and space (or metal) in various traditional healing systems. These elements represent different qualities of energy and are used to understand balance in the body and mind.

Q: What are some other energy healing techniques? 

A: Beyond the 7 covered in this article, other techniques include reflexology, craniosacral therapy, energy psychology methods like EFT (tapping), aromatherapy, and various forms of bodywork like massage therapy.

Q: Can I practice energy healing on myself? 

A: Many energy healing techniques can be self-practiced, including meditation, breathwork, gentle yoga, and basic Qigong. However, some hands-on practices like acupuncture and Reiki require trained practitioners.

Q: How do I know if energy healing is working? 

A: You might notice increased relaxation, better sleep, reduced anxiety, improved mood, or decreased pain. Some people feel energized while others feel calm. Effects can be immediate or build gradually over time.

Q: Are there any side effects to energy healing? 

A: Energy healing is generally very safe. Some people experience temporary emotional release, mild soreness from movement practices, or feeling tired after sessions as the body processes and integrates the healing.

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What Is Biohacking?

What is biohacking? Biohacking allows scientists and nonscientists to use various techniques to alter and improve the genetic makeup of humans, plants, and other living species. By doing so, they can enhance existing characteristics or introduce new ones to create the desired result. They take a DIY approach to even some of the most advanced experiments, like DNA splicing.

Biohacking involves making lifestyle adjustments and dietary changes to enhance your body’s natural workings. For instance, altering your diet to improve your physical appearance or overall wellbeing.

Anyone interested in biohacking can become a biohacker, but many have tech, science, health, or engineering backgrounds. Artists and designers also enjoy the creative aspect of biohacking. When done safely, there’s benefits for all types of people.

Types of Biohacking

Biohacking involves many types and varieties of science. Some biohackers enjoy optimizing their body’s natural functions through health technology. Others splice and research DNA. Some also implant in-body technology to enhance their senses. 

Biohackers can also work alone or in shared biohacking labs. Lab members often pay a membership fee to access lab equipment and work with other biohackers. 

Nutrigenomics

Nutrigenomics studies how nutrients impact your genes and how they’re expressed1, including how nutrition can protect genomes (all the DNA in a cell). A biohacker using nutrigenomics tailors their diet to enhance their genetic makeup, protect their genes from damage, and generally learn more about genes and food. Nutrigenomics also examines how nutrition affects all the protein and metabolites in a cell. 

Doing so, researchers and biohackers can learn more about how they, or members of the population, will respond to dietary changes. Biohackers can use nutrigenomics to predict what diet changes will do and adjust their diet accordingly. They “hack” the way their body responds to food to enhance their functioning and reap specific rewards. 

For example, a biohacker using nutrigenomics may take and test a gene sample after eating processed food with biochemicals. (If they don’t have access to the right machinery, biohackers often send their results to another lab for processing.) Based on the results, the biohacker will know how that food affects them and how adverse/beneficial the effects are. 

DIY Biology

Someone using DIY biology operates alone, usually working towards a solution with self-invented tools, modified tech, and their own resources. 

Because it’s more solitary in nature, most DIY biologists have a scientific or engineering background. Their knowledge and experience allow them to tinker with biology independently, sometimes just in their garage or spare bedroom. 

Many DIY biologists enjoy the freedom of doing what they want, when they want. Without any oversight, as some biohackers have when they join a shared biohacking lab, DIY biologists can create almost anything and test on themselves whenever they’d like. For example, they may implant a chip made only with parts they already had on hand. 

DIY Gene Therapy

In this form of biohacking, biohackers aim to splice and change their DNA or the DNA of other organisms directly. They’ll add in and remove specific DNA blocks to create a new function or feature. For example, one biohacker created glowing plants2 by splicing plant genes and bioluminescent coding to make plants that glow. 

A biohacker also bioengineered a radiation-resistant plant3. And, biohackers stitched together horsepox, a long-extinct disease, using DNA splicing. Some biohackers use gene therapy to (try to) make themselves HIV-resistant, un-lactose intolerant, have bigger muscles, and stop aging. So far, these attempts haven’t been successful, but biohackers continue to work at it. 

Lifestyle Changes

Not all biohackers need scientific equipment to “hack” how their bodies work. Some less intensive, lifestyle-change-only biohacks include:

  • Diet changes
  • Sleep routines  
  • Exercise
  • Supplements
  • Wearable technology, like a Fitbit 
  • Apps that store your biometrics when inputted, including what you eat and the calories you burn

Many people have been or are a biohacker, even if they don’t deeply understand the science behind why lifestyle changes work. Someone with that knowledge will have a stronger understanding of how and why the changes occur. They can tailor their body’s response more finely than someone broadly choosing to eat healthy, for example. 

Implanted Technology

Some biohackers, called grinders, aim to blend living and non-living material to enhance their senses. They implant devices, sensors, and cosmetic items4 to feel new sensations and monitor processes in their body, among other things. Some implanted devices include:

  • Neodymium magnets. Biohackers implant a small neodymium magnet into their fingertip to supposedly feel electromagnetic fields like a 6th sense. Some don’t report any sensation at all. In either case, it still functions as a magnet. Those with the implant can pick up small metal objects, like bottle caps, with their fingertip. The magnet could trip certain switches to open a door, turn on a device, and activate other sensors. 
  • Biometric sensors. Small sensors can relay biometric information about areas and processes in the body. For example, some small chips monitor temperature and communicate via Bluetooth with phones and other devices. Biohackers also created an identifying chip to communicate an unconscious patient’s medical history with first responders. 
  • Lighting implants. Small light implants serve a cosmetic purpose for now, but biohackers are working to create gesture-responsive, Bluetooth-connected devices that won’t need recharging. A handful of biohackers implanted a circle of LED lights into the tops of their hands. Newer versions of the device change color through a phone app. 

What Are Some Examples of Biohacking?

See examples of the different types of biohacks. 

Cold Water Therapy

Cold water therapy improves circulation and can reduce depression5. The temperature of ice baths shocks your body into survival mode, causing a flush of circulated blood and increased blood flow. Cryotherapy, another cold-temperature treatment6, offers similar benefits.

The adrenaline from cold shocks can also reduce symptoms of depression and anxiety over time, though research has only loosely connected that as a benefit. Cold water therapy can also help athletes recover muscle and reduce inflammation.

Intermittent Fasting

Intermittent fasting puts stress on your cells7, which can make them more stress-resistant over time. However, one of the main benefits of intermittent fasting often comes from weight loss. Losing excess weight can help your joint health, heart, and overall functioning.

Consult with a doctor before fasting. They can help you determine a safe fasting schedule and what to eat on your feeding days.

Vagus Nerve Stimulation

Stimulating your vagus nerve can reduce depression8 and anxiety. The vagus nerve runs through part of your ear, where you can non-surgically stimulate the nerve. Acupuncture or gentle massage both stimulate the vagus nerve.  

Stimulation of the vagus nerve sends electrical signals in your brain8, which can treat treatment-resistant depression and improve overall mood. And, since you can stimulate the vagus nerve anytime, it’s a useful biohack for combating in-the-moment stress.

Red Light Therapy

Right light therapy can alter and repair damaged cells9. You can target certain body parts, like facial acne scars, or experience full-body red light therapy. It can make your skin feel smoother, reduce wrinkles and fine lines, and fade scars and stretch marks. 

Caffeine

Caffeine, a central nervous system stimulant, blocks the receptors for adenosine10. The chemical adenosine builds up throughout the day, causing sleepiness. Caffeine “plugs” the adenosine receptor and stimulates the central nervous system, making you feel less tired and more awake.  

Drinking safe amounts of caffeine can make you feel focused and alert. You may feel more productive if you drink a cup of coffee or tea in the morning. Just be sure to moderate your intake and not have caffeine too close to bedtime.

Nootropics

Nootropics, or cognitive enhancers, are supplemental “smart drugs”11 that can improve cognitive function. Most nootropics, like a plant or pre-existing chemical compound, have a natural origin. Some biohackers use nootropics to enhance their memory, intelligence, reaction speeds, and general wellness. 

Examples of nootropics11 include the compounds deanol (improves learning and memory), lecithin (improves attention and thinking), and plant products like ashwagandha (antioxidant), ginseng (mental and physical resilience), and more. 

Cybernetics

Biohackers using cybernetics create cyborgs, or cybernetic organisms. Cyborgs are anyone with an in-body mechanical enhancement. For example, one colorblind biohacker found a way to “hear” color12 using a device permanently set on his forehead.

Biohackers have used cybernetics to implant sensors, one of which can unlock certain doors. One “cyborg’s” implant allows him to feel the same sensations his similarly-equipped wife feels13 on her hand, even on the other side of the ocean.

Wearable Technology

Wearable technologies like Fitbits and Apple Watches give you real-time insight into your biometrics, like your heart rate. You can also use them to track your sleep and its stages. 

Wearable technology can track and store information about your nutrition, exercise habits, calories burned, and menstrual cycles. Most fitness watches will also prompt you to stand and move throughout the day. Some even detect falls and car crashes, and can alert emergency services.

These benefits can help you better understand your body, attune your diet and sleep schedule, and add extra safety for your day-to-day life. 

Research on Biohacking

Biohacking connects scientists and non-scientists alike to biology of all types. It enables anyone to play with biology, down to their DNA. But its effects on the world haven’t been wildly remarkable14. 

Researchers compare biohacking to the 1970s boom of self-taught computer builders and hackers, finding less advancement in biology compared to the lengths tinkerers advanced computer technology. That’s mostly because biohacking tools and materials aren’t yet as accessible as computer materials are and were. 

But, that doesn’t mean biohackers could or should stop. Any biohacker could discover a life-changing breakthrough. Many argue self-DNA manipulation, for example, could lead to live-saving gene therapies2. Researchers and biohackers alike agree anyone exploring biology and technology should feel encouraged to do so.

Biohacking can and does lead to lifestyle improvements. So for some, it can be an extremely effective tool that positively changes their lives. This may be especially true for lifestyle changes, like creating a sleep routine to feel more rested and productive during the day. 

Each example of biohacking has the potential to benefit lives. 

What Are the Risks Associated With Biohacking?

Biohacking does pose some safety risks. Around 2009, concerns arose about what biohackers could create, and why. Some feared biological weapons. In response, the FBI sent agents to a biohacking event2, a collaboration many biohackers welcomed. Law enforcement found little bioterrorism threats  as they continued to work with the biohacking community.

Risks of DIY Biology and DIY Gene Therapy

The International Gene Synthesis Consortium further protects against malevolent experiments14 by carefully monitoring what DNA sequences are purchased and by whom. They also ensure all buyers have an academic affiliation, or something similarly relevant. 

The nature of shared biohacking spaces also prevents security risks. Todd Kuiken, Senior Research Scholar at the Genetic Engineering and Society Center, North Carolina State University, says, “It would be nearly impossible for someone to work on such a project in a community lab without someone noticing what they were doing and stopping it.” 

Any nefarious DIY biologists would hit roadblocks regarding mass-production, storage, and distribution of a chemical weapon. Creating it in the first place, with restrictions and limits on genetic material, is just as complicated. 

Risks of Implanted Technology

Implants and biotech require a skilled biohacker to build and implant. The risk of infection always exists, as does the risk of contamination from a leaking implant. Your body may also reject the implant.

Risks of Lifestyle Changes

Before you majorly adjust your diet or take supplements, consult your doctor. Some supplements could interact with each other or with your current medications. You’ll also want to ensure you’re not malnourished through intermittent fasting or other restrictive diets. See what your doctor thinks before you get started. 

Is Biohacking Safe?

Usually, yes. Biohacking often is as safe as the biohacker makes it. So, if you create a new gene-based cure for gluten sensitivity and inject it into yourself without prior testing, most would see that as unsafe. But most biohackers dabble in small enhancements with plenty of testing beforehand. 

In any case, biohacking has no FDA approvals or strict government testing saying it’s safe. Though that’s the appeal for many, they do put themselves at risk. 

But small lifestyle changes, like wearing a Fitbit or occasional cold showers, pose little safety risks. You can decide how much safety you’re willing to risk before adopting a new bio-hack. Always consult a doctor before making major changes, or if you have questions. 

Hack Your Recovery

In addiction and mental health recovery, some rehabs use biofeedback, biochemical therapy, and biohacking to enhance healing. Patients coming out of detox can find biohacking helpful for withdrawals and their overall health in recovery.

You can turn whichever form of biohacking works for you into a life-long habit for your recovery. Biohacking can help you manage low mood, recovery triggers, and physical health. Once you run changes past your doctor, biohacking also empowers you to control and understand aspects of your health.  
Browse our list of rehabs with biofeedback to see photos, reviews, insurance information, and more.

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Tai Chi for Addiction Recovery

Tai Chi is an ancient martial art. Today, you can also use it as a complementary therapy in addiction treatment. Like any other form of gentle exercise, it can help you stay physically healthy during recovery. What’s more, a growing body of evidence shows that Tai Chi can improve your mental health. Many rehabs offer Tai Chi to help clients reduce stress, practice mindfulness, and begin to heal the relationship between their minds and bodies. 

What is Tai Chi? 

Tai Chi began as a Chinese martial art.1 Over time, it’s grown into a type of mindful movement that promotes physical health. While it’s often taught to small groups, you can also practice Tai Chi on your own. 

Compared to some other martial arts, Tai Chi is gentle2 and non-combative. It combines slow movements with mindful breathing and meditation. In most classes, practitioners flow smoothly from one pose to the next instead of sparring with each other. To a casual observer, this type of movement can look a lot like dancing.

What Are the Physical Health Benefits of Tai Chi? 

Tai Chi is a highly accessible form of exercise. It’s safe for people of all ability levels,3 you can practice it anywhere, and its fluid movements improve strength and flexibility. For people in addiction recovery, some of Tai Chi’s physical effects are especially important. 

Decreases Blood Pressure

Consistently practicing Tai Chi can reduce your blood pressure.4 This makes it a powerful treatment for clients recovering from alcohol addiction, which is a risk factor for high blood pressure.5 As your body continues to heal, Tai Chi can help you find a new normal.

Improves Circulation

Data shows that practicing Tai Chi for at least a year greatly improves blood circulation.6 Cycling fresh blood and oxygen throughout the body keeps your brain healthy,7 your organs working smoothly, and your immune system strong. For those in recovery, this boost in circulation can help your body repair damage caused by long-term substance use. 

Relieves Chronic Pain

Tai Chi can alleviate chronic pain8 associated with several conditions, including fibromyalgia, arthritis, tension headaches, and osteoporosis. Because of the correlation between chronic pain and addiction,9 this is often important during recovery. 

In particular, data implies that chronic pain makes people more vulnerable to opioid addiction. If that’s your experience, you’ll learn safer ways to manage your pain during rehab. If you find Tai Chi helpful, it can become part of your ongoing plan of care. 

Reduces Stress

Tai Chi is more than a form of physical exercise. This mindfulness practice also improves mental health and relieves stress.10 And because stress has a direct impact on physical well-being,11 this can be extremely important in early recovery.

Without proper support, stress makes you more vulnerable to addiction.12 But sustainable, fulfilling outlets like Tai Chi help you manage stress in the long term. If you find it helpful, you can continue practicing this martial art long after you leave rehab.

How Does Tai Chi Help With Addiction?

Experts agree that Tai Chi can help with addiction recovery.13 It’s most effective as a complementary approach, alongside treatments like talk therapy or medication. 

Promotes Sleep

Good sleep is foundational to addiction recovery.14 Getting enough sleep regulates stress hormones and helps your body heal. However, many people with addiction also have insomnia or other sleep disorders. This is especially common during early recovery. 

Data shows that Tai Chi improves sleep15 habits, which can in turn improve cognitive function. It also boosts your energy levels, making it easier to participate in therapy. 

Reduces Impulsiveness and Cravings

Your desire to use drugs or drink may never entirely disappear. But in rehab, you’ll learn healthy ways to cope with cravings if and when they arise. Studies show that tai chi improves impulse control,16 which can help you maintain sobriety in every stage of recovery.

Because Tai Chi also reduces cravings,17 you experience fewer triggers. Researchers note that the spiritual aspects of Tai Chi are essential here. As one study explains, mindfulness empowers people in recovery to have “an aware reaction rather than an automatic response” to difficult situations.

Strengthens the Mind-Body Connection

Like other complementary therapies, Tai Chi strengthens the connection between your mind and body.18 And that mindfulness can help you resist the desire to take drugs or drink. You’ll learn to accept your feelings just as they are, instead of trying to fix or change them. This improved self-awareness can help you stay grounded even when you face triggers and other challenges.

Connects You With Community Support

Addiction can be isolating. Because Tai Chi is usually taught in small groups, it invites you to connect with your peers. And building community in rehab can be a very important part of healing. 

Over time, your peers in Tai Chi class can become a strong support network. According to one study, “tai chi may have a significant impact on social support19 as a result of the shared group experience and group motivation components.”

How to Find a Rehab That Incorporates Tai Chi Into Your Treatment Process

Tai Chi is a holistic approach to addiction recovery. This practice promotes mindfulness and general well being. In conjunction with traditional treatments, it can be a powerful way to work through the symptoms of addiction.


If you’re interested in supplementing your addiction recovery with Tai Chi classes, search for rehabs that offer Tai Chi to find the right center for your needs.

Frequently Asked Questions About Tai Chi for Addiction Recovery

How does Tai Chi help with addiction?

Tai Chi can help with addiction recovery as a complementary approach, alongside traditional treatments like talk therapy or medication. Tai Chi promotes good sleep, reduces impulsiveness, strengthens the mind-body connection, and connects people with community support. These benefits can improve overall mental and physical health and support long-term recovery from addiction.

What are the mental health benefits of Tai Chi?

Tai Chi is a form of mindfulness practice that can help you manage stress and improve your overall mental well-being. It can improve your cognitive function, while also reducing cravings that may arise in early recovery. Tai Chi can help you become more self-aware and better equipped to resist triggers and other challenges.

How can I find a rehab that incorporates Tai Chi into my treatment process?

If you’re interested in incorporating Tai Chi into your addiction recovery, search for rehabs that offer Tai Chi classes. These holistic practices can be a powerful way to work through addiction symptoms alongside clinical approaches.
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Growing Past Addiction With Horticulture Therapy

Gardening can be more than a relaxing pastime. It also has clear mental health benefits—and it even supports addiction recovery. Rehabs with horticultural therapy help patients get grounded, literally. This treatment can inspire an appreciation for nature, give you a new hobby, and help you get to know yourself again. 

What Is Horticultural Therapy (HT)?

In horticultural therapy, a therapist guides you through nature-based activities.1 That could mean gardening, weeding, or just spending time outside. You might even learn how to cook the food you grow.

Horticultural therapy looks different for everyone. In some programs, you’ll tend to a small window box of herbs. Others, like Mountainside Treatment Center, have more outdoor space for clients to explore. 

mountainside treatment center campus
Mountainside Treatment Center in Cannan, Connecticut has plenty of outdoor space for clients to explore.

What to Expect in HT, Whether Your Garden’s Big or Small

Specially trained therapists facilitate HT2 in rehab. You might see them one on one, or meet with a group of your peers. Treatment takes place in a natural setting, like a greenhouse, outdoor garden, or vegetable patch. In any of these places, you’ll learn about gardening and what different plants need to survive. Then, you’ll put it into practice. 

Like most complementary therapies, HT also invites you to process your feelings. You might talk while you’re watering, or check in after you finish weeding for the day. Specifically, gardening teaches patients to be mindful.3 This skill is hugely important during addiction recovery.

How Can Gardening Help With Addiction?

Plants don’t judge you.4 They don’t know if you have an addiction or any other diagnosis. The way you treat them is the only thing that matters. And what’s more, they depend on you for care. You’ll learn how to show up for them every day, doing your best even if you feel your worst. And that skill can help you commit to every phase of addiction recovery. 

Experts at Enlightened Recovery, a rehab focused on sustainability, believe that gardening echoes the cycle of recovery.5 They explain:

“This lesson that all things must grow, live, perish, and in turn be put back into the land is a part of our holistic outlook on recovery and living.” 

In their program, gardening becomes a metaphor for your personal growth. The act of starting rehab can be a challenge, even before you begin treatment. HT reminds patients that letting go of the past is empowering. And what comes next can be beautiful.

enlightened solutions garden
Enlightened Recovery in Egg Harbor City, New Jersey shows clients how gardening echoes the cycles of recovery.

The Benefits of HT in Rehab

Rehabs around the world use horticultural therapy to treat mental health issues, including addiction. And even after treatment, the benefits of gardening can support your ongoing recovery. 

Treatment for Co-Occurring Disorders

Horticultural therapy helps people heal from more than one diagnosis at a time. If you’re recovering from addiction and a co-occurring disorder, this treatment might be a great fit. Gardening is especially helpful for patients with certain mental health issues,6 like depression and anxiety. 

Stress Relief

Stress raises your risk of addiction.7 So throughout recovery, it’s important to engage in calming activities. And data shows that horticultural therapy relieves stress.8 Having regular access to plants—either indoors or outdoors—can greatly improve your mental health.

summit malibu campus
Summit Malibu in California teaches clients how to cook with veggies they harvest themselves.

Nutrition

Scientists believe that growing the food you eat may have physical health benefits.9 And in rehabs like Summit Malibu, it’s easy to see why. After coming in from the garden, patients here learn how to cook with their own harvest. This process can help you reconnect to your own body, and find joy in healthy hobbies. It can also teach you about the importance of nutrition during recovery. 

“Everything you do in the garden is an act of love.”

Gardening lets patients connect to nature. Every day you can see, feel, and even taste your own impact on the world around you. At rehabs like Mountainside Treatment Center, that perspective is crucial. Sheree Surdam, overseer of their horticultural therapy program,10 explains why.

Gardening gives “people a sense of purpose and stewardship over the natural world,” she says. “Everything you do in the garden is an act of love.”

Root Yourself in Recovery

A healthy plant is tangible. When you smell a rose you grew, you’re breathing in joy of your own hard work. And by learning to nurture your garden, you can learn to nurture yourself. 


Compare rehabs with horticultural therapy to find the right program for you.

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Choosing the Right Rehab as a Celebrity

We hear it all the time: “celebrities are just like everyone else.” And in many ways, that’s true. But you might have some unique concerns when it comes to rehab. For example, privacy, flexibility, and maintaining your lifestyle might be especially high priorities. In a luxury rehab center, you can start addiction and mental health recovery without sacrificing your other needs. 

Why Is Addiction So Common in Celebrities?

Addiction doesn’t discriminate. Whether or not you’re famous, you might develop an addiction for a variety of reasons. But certain aspects of fame contribute to higher rates of addiction among affluent people:1

  • Easier access to drugs and alcohol
  • Isolation from trustworthy support systems
  • Trauma from abuse and neglect, especially during childhood fame
  • Pressure from demanding professions

Like anyone else, some celebrities may also have a genetic predisposition to addiction.2 This risk is further increased when combined with a stressful lifestyle. 

Unique Challenges of Recovery for Celebrities

If fame plays a role in developing addiction, it also affects how you access treatment. Many celebrities have ongoing contractual obligations like games, tours, or interviews. So if you take time off work for treatment, you might face career and financial penalties. And those commitments don’t end after rehab. Many of them even come with an expectation to drink or use drugs with your colleagues and fans.

High achievers also face significant financial pressures. You might be supporting a large staff, artistic collaborators, and loved ones. So if you stop working, they could feel immediate effects. And fame doesn’t always bring financial success. High-profile activists, politicians, and artists can’t always afford rehab centers with the strict privacy they need. 

For this demographic, public opinion has a major impact on the recovery process. And unwanted media attention can interfere with healing. Because of this, confidentiality is a major concern for high-profile clients—as it should be. You have the right to recover on your own terms. That’s why most rehabs have privacy policies that keep celebrities safe from prying eyes. 

What Do Celebrity Rehabs Offer?

Celebrity rehabs understand the unique ways that fame affects addiction and recovery. There are a few key ways rehabs approach treatment for high-profile patients. 

Confidentiality

For most celebrities, privacy is essential for recovery. That way, you can focus on yourself and the changes you want to make, without distractions. With this in mind, celebrity rehabs have strict privacy policies. 

For the utmost confidentiality, some rehabs treat only one client at a time, and some centers cater specifically to celebrities. They take a personalized approach to recovery, tailoring treatment to meet your unique needs. 

Location can also play a role in keeping your recovery private. Swiss rehabs, for example, take anonymity to the next level. Jan Gerber, CEO of Paracelsus Recovery in Zurich, explains: 

“In terms of confidentiality, that’s basically the second name of Switzerland. It’s the banking secrecy, the whole discretion. The Swiss mindset is, in a way, non-sensational. We get clients who are celebrity, A-list Hollywood actors, who go to the local Starbucks. Of course they’re recognized, but it’s not in the news, the local tabloids don’t write about it, and they’re not harassed for autographs either.”

Flexibility

With success comes responsibility. If a team of employees depend on you, you might not be able to take time off work for recovery. Or you might need to attend social functions, or stay in touch with your family. At many elite rehabs, you can keep these commitments during your stay. 

Some centers have more relaxed device use policies, so you can stay connected throughout treatment. Others even allow you to work remotely. As long as these activities don’t interfere with your progress, you can continue taking care of business while you heal.   

Gerber describes how the clinicians at Paracelsus Recovery accommodate each patient’s individual needs:

“We’ve had people with regular scheduled TV appearances, such as entertainers who have had to be in front of the camera once a week in a different country. We could accommodate that. We have people who run companies, or family business empires. They have to have work calls every day. We have to accommodate that.”

tikvah lake recovery pool
Tikvah Lake Recovery provides clients with a sober companion to join them at special events.

Joyful Recreation

If you’re successful in your chosen field, you may be accustomed to a certain lifestyle. Rehab doesn’t have to interrupt that. In fact, learning to enjoy yourself without drug use is an important part of recovery.3 

At White River Manor in South Africa, for instance, patients can go bungee jumping, whitewater rafting, or even on safari. Director Co-Owner Giles Fourie describes the therapeutic value of these activities:  

“There’s great therapy in that. It’s also just about having fun. There’s great value in our clients experiencing what it is to have fun outside of addiction, outside of the substances that they believed they needed in order to experience joy in their lives.” 

And these experiences don’t just bring joy to your time in treatment. They can also set you up for long-term success. 

Comprehensive Aftercare

When you leave inpatient treatment, you’ll probably return to the same world you left behind. Even if you’re sober, you might need to keep attending high-profile events where drugs and alcohol play a role. And you’ll still face the same pressures you did before entering treatment. 

That’s why many celebrity rehabs offer comprehensive aftercare. You can return to the center for a follow-up stay, or meet with your therapist remotely. Some rehabs, like Tikvah Lake Recovery, even offer sober companions to join you at special events. Their presence can help you work through triggers and avoid relapse. 

What Rehabs Do Celebrities Go To?

Recovery is unique for everyone—even high-profile clients. While many celebrity rehabs are lavish retreats, that’s not universally true. 

As extravagant as this sounds, not all celebrity rehabs are expensive. And most of them accept insurance since the adoption of the Affordable Care Act. Treatment in some parts of the world, like Thailand, is particularly accessible. Whatever your budget is, you can likely find a luxury rehab that fits your lifestyle.

the hills rehab chiang mai property
The Hills Rehab Chiang Mai and other rehabs in Thailand offer luxury amenities at an affordable price point.

Bespoke Luxury Rehabs

When you’re used to a high standard of living, leaving it behind can interfere with healing. But if luxury amenities are a priority for you, many rehabs can meet your needs. You might have a private chef, personal trainer, and house staff assigned to you during your stay. And you can stay in a 5-star room, private suite, or even an entire villa. Many luxury rehabs also offer a 24/7 concierge service. You’ll have somebody there to act as a liaison between you, the staff, and your loved ones throughout treatment. And they can also be an important source of emotional support outside of your treatment team. 

In rehabs like Orenda at Futures, this approach is central to recovery. Their team believes “freeing patients to concentrate fully on therapy produces better outcomes.” To that end, their team is dedicated to meeting each client’s unique needs. They’re always available to answer your questions and make your stay as comfortable as possible. 

Holistic Rehabs

Holistic rehabs treat addiction using a variety of evidence-based and alternative therapies:

These types of rehabs treat the whole person, addressing your physical, mental, and spiritual wellness. At Alta Mira Recovery in California, expert staff “address neurobiological, psychological, social, physical and spiritual aspects of addiction” with therapies ranging from cognitive behavioral therapy (CBT) to equine therapy.4

Celebrity Rehabs: Joyful and Private Places to Heal

When you find fame, it’s all too easy to lose yourself in the process. In treatment, you can get to know yourself again without the pressure of public opinion. And you won’t have to choose between career success and recovery. Celebrity rehabs show you how to keep the best parts of your lifestyle, and let go of the behaviors that aren’t serving you.

Search our collection of luxury rehabs to learn more about their locations, approaches, and special considerations.