Tag: Holistic

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Wellbriety: 4 Laws of Change That Guide an Indigenous Approach to Recovery

Wellbriety is just what it sounds like — wellness and sobriety. The Wellbriety Movement supports Indigenous people in the process of addiction recovery. This holistic approach supports clients’ physical, mental, and spiritual healing.

Origins of the Wellbriety Movement

Don Coyhis, Mohican nation, founded the Wellbriety Movement in 1988.1 He began by teaching people the spiritual methods that helped him heal from alcohol addiction. Over time, these practices would help his daughter heal from meth addiction and grow into a nationwide movement empowering Indigenous communities.

How Is Wellbriety Different From Traditional Programs?

Wellbriety stands out from other recovery programs in several ways. This approach to recovery is open to Indigenous people nationwide. You can also learn from the movement’s published resources. 

These teachings are available through White Bison, a nonprofit organization Don Coyhis founded in the 1980s. Based in Colorado Springs, White Bison offers free in-person and online meetings. According to their website, this organization is “dedicated to creating and sustaining a grassroots Wellbriety Movement – providing culturally-based healing to the next seven generations of Indigenous People.” 

Coyhis’ philosophy marries several different traditions. For example, members of the Wellbriety Movement follow the Medicine Wheel 12 Steps.2 This framework combines Indigenous spiritual beliefs with the principles of Alcoholics Anonymous.

White Bison and the Wellbriety Movement address an urgent need. While drug and alcohol addiction, trauma, and mental health issues can affect anyone, they’re especially prevalent in Indigenous communities. The Red Road, another nonprofit supporting Native communities, notes the scope of this problem: “Despite only representing 2% of the U.S. population, Native Americans have the highest rates of alcohol,3 marijuana, cocaine, and hallucinogen use disorders and the second highest methamphetamine abuse rates.”

Cultural Values

Wellbriety encourages people to heal from addictions by committing to shared cultural values. Many of White Bison’s principles4 direct communities to support each other. For example, they believe that “healing will take place through the application of cultural and spiritual knowledge.” This and other principles inform their holistic approach. In recovery, members come into alignment with themselves, their communities, and the natural world. 

Spiritual Focus

Spirituality is central to the Wellbriety Movement. Members believe in a Supreme Being and follow the teachings of community leaders. Many Wellbriety practices honor the Sacred Hoop, which holds great spiritual significance. In 1995, Indigenous Elders met in a sweat lodge and formed it out of a sapling. Since that time, the Sacred Hoop has traveled more than 200,000 miles around the U.S., connecting White Bison leaders with Indigenous communities.

Physical and Mental Health

Wellbriety encompasses both physical and mental health. Certain activities address both these goals at the same time. For instance, several studies show that drumming has powerful physical and emotional benefits.5 Partly for that reason, Wellbriety meetings often include drum circles.6 This practice also has spiritual meaning.

Wellbriety and the 4 Laws of Change 

Among other principles, the Wellbriety Movement follows 4 laws of change.7 Coyhis received these laws from an Elder in the 1980s. Today, they are pillars of White Bison’s work. 

1. Change Is From Within

This law, Coyhis explains, “means that we must have an internal desire to make changes in our lives.” Only the person with an addiction can commit to recovery. That commitment can’t come from a loved one, or even from your whole community. But when you cultivate an inner desire to heal, you can accomplish remarkable things.

2. In Order for Development To Occur It Must Be Preceded by a Vision

Members of the Wellbriety Movement begin by imagining what their lives would be like without substance abuse. As Coyhis puts it, “What would our lives, our community, or our nation look like if it were working in a good way?” This question invites people to start dreaming about a better future. Once you have a clear vision of your best possible life, you can start bringing it into reality. 

3. A Great Learning Must Take Place

This law frames the healing process as a communal effort. Coyhis says that recovery “must include the individual, the family, the community, and the nation acting as an integrated whole.” In most addiction treatment programs, holistic recovery combines the different aspects of the self. Wellbriety takes this a step further, seeking to integrate personal wellness with communal growth. 

4. You Must Create a Healing Forest

When it comes to addiction and mental health recovery, your environment is essential. Members of the Wellbriety Movement understand this through the metaphor of the healing forest:8

Imagine a forest of damaged, dying trees. The sickness is in the air, the soil, and the water supply. It’s all around them. You notice one tree that seems especially unwell. You dig it up, move it, and plant it in rich soil. You give it water and sunlight and plant food, and it starts to thrive. When it’s ready, you bring it back to the original forest and replant it. Does that one tree heal the rest of the forest? No, of course not. Back in an unsupportive environment, it just gets sick again. 

The forest is a metaphor for the way addiction, poverty, and intergenerational trauma affect Indigenous communities. White Bison teaches that while one person going to rehab or attending therapy can help, it’s not enough. Entire groups of people have to commit to recovering together, supporting each other throughout a complex healing process.

Find Additional Resources and Support for Addiction Recovery

White Bison supports Indigenous communities9 around the country. The nonprofit also trains and certifies residential centers in Indigenous treatment methods. If the Wellbriety Movement resonates with you, look for a rehab that offers this approach to recovery.

Start your healing journey in a rehab that honors your culture.

FAQs

Q: What is the Wellbriety Movement?

A: The Wellbriety Movement is a holistic recovery approach that supports Indigenous people in addiction recovery. Founded by Don Coyhis in 1988, it combines wellness and sobriety to support physical, mental, and spiritual healing using culturally-based methods.

Q: Is Wellbriety part of AA?

A: Wellbriety is not part of AA, but it incorporates AA principles. The movement follows the Medicine Wheel 12 Steps, which combines Indigenous spiritual beliefs with the principles of Alcoholics Anonymous.

Q: What are the principles of Wellbriety?

A: Wellbriety follows 4 laws of change: 

  1. Change is from within. 
  2. Development must be preceded by a vision.
  3. A great learning must take place.
  4. You must create a healing forest. 

The movement also emphasizes cultural values, spiritual focus, and community healing for individual and collective well-being.

Q: How does the Wellbriety program differ from a 12-Step recovery program?

A: While Wellbriety incorporates principles of the 12-Step program, it differs by focusing specifically on Indigenous communities and integrating American Indian spiritual beliefs through the Medicine Wheel 12 Steps. It emphasizes community and cultural healing alongside individual recovery.

Q: How does the Wellbriety approach incorporate Native American traditions in healing?

A: Wellbriety incorporates traditions like talking circles, drum circles, sweat lodge ceremonies, and teachings from the Sacred Hoop. The approach honors Indigenous spiritual beliefs, follows guidance from community Elders, and emphasizes connection to the natural world and cultural knowledge.

Q: How can I find Wellbriety meetings near me?

A: White Bison, the nonprofit organization that supports the Wellbriety Movement, offers free in-person and online meetings. You can visit their website to find Wellbriety Circle meetings and resources in your area.

Q: How can I get involved with the Wellbriety Movement?

A: You can get involved by attending White Bison meetings, accessing their free online resources, or looking for rehab centers that offer Indigenous treatment methods. White Bison also trains and certifies residential centers in Wellbriety approaches.

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“The reason blogs are longer is twofold – one, longer posts tend to perform better in search. Two, there is so much content out there that to really drive value, you have to go more in-depth. I find that our extended “guides” and research-driven pieces significantly outperform our traditional 1,200 word “how to” posts when it comes to traffic, engagement, and certainly leads. Why? They are interesting, unique, and they offer information other content does not.”
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Clint Mally clintmally.com

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Integrative Therapy: 5 Advantages for Whole-Person Healing

Mental health and addiction treatment look different for everyone. What helps one person might not work for another, and many people find that a single therapeutic approach doesn’t address all their needs. This is where integrative therapy comes in.

This flexible approach has become increasingly popular in both mental health and addiction treatment settings. Many treatment centers now use integrative methods because they can adapt to complex, co-occurring conditions that many people face.

Here, you’ll learn how integrative therapy works, what types of treatments it combines, and how it might benefit your treatment experience. 

Infographic titled What Is Integrative Therapy explaining a personalized approach that combines multiple therapies. Central text highlights the use of multiple modalities, personalized care, and a flexible approach. Puzzle pieces labeled with therapy types such as EMDR, DBT, Somatic, Eco, and Art surround the graphic, symbolizing integration of various treatment methods.

What Is Integrative Therapy?

Integrative therapy combines different evidence-based treatment methods1 to create a personalized approach for each person. Instead of relying on just one type of therapy, it draws from multiple techniques to address your unique challenges and goals. It’s like having multiple tools available for different situations.

How Integrative Therapy Works

The integrative therapy process starts with a comprehensive assessment. Your therapist will want to understand your current challenges, your history, what you’ve tried before, and what your goals are for treatment. This helps them determine which therapeutic approaches might be most helpful for you.

Based on this assessment, your therapist creates a personalized treatment plan that combines different methods. For example, they might teach you mindfulness techniques to manage stress and anxiety, and use cognitive behavioral therapy (CBT) to help you identify and change your thought patterns.

Sessions can vary depending on what you’re working on. One week you might focus on processing emotions through talk therapy, while the next session could involve somatic techniques to help you reconnect with your body. Your therapist acts as a guide, selecting the most appropriate tools for what you need at any given time.

The beauty of this approach is its adaptability. If something isn’t working, your therapist can try a different technique without abandoning your overall treatment plan. This flexibility helps ensure you’re always moving forward in your healing process.

Infographic showing an example of integrative therapy for someone struggling with anxiety and trauma. The visual pathway illustrates a step-by-step combination of therapies: CBT to manage anxious thoughts, mindfulness therapy to stay calm and present, and EMDR to process traumatic memories. Illustrated figures show emotional transformation from distressed to empowered.

Types of Therapies Used in Integrative Treatment

Integrative therapy can draw from any number of evidence-based approaches. Your treatment team will select the combination of therapies that best fit your needs.

Cognitive behavioral therapy (CBT) helps you identify and change unhelpful thought patterns and behaviors. It’s particularly effective for anxiety, depression, and substance use disorders. CBT provides practical tools you can use in daily life.

Dialectical behavior therapy (DBT) teaches skills for managing intense emotions, improving relationships, and tolerating distress. Originally developed for borderline personality disorder, DBT techniques are now widely used for various conditions.

Mindfulness-based interventions help you stay present and aware without judgment. These practices can reduce anxiety, improve emotional regulation, and support overall mental wellness. Many people find that mindfulness techniques are a simple, effective way to self-regulate during difficult moments.

Psychodynamic therapy explores how past experiences influence current patterns and relationships. This approach can help you understand recurring themes in your life and develop deeper self-awareness.

Somatic therapies aim to improve your mind-body connection. These approaches recognize that trauma and stress are stored in the body and work to release tension and promote healing through body awareness.

Art and expressive therapies use creative outlets like art, music, or movement to process emotions and experiences. These can help access parts of the brain that talk therapy can’t and can be especially helpful when verbalizing your experience feels too challenging.

Infographic titled What is Whole-Person Healing featuring a human silhouette surrounded by six key areas of healing: mind, emotions, body, spirit, purpose, and relationships. The graphic emphasizes that true healing addresses all aspects of a person, not just symptoms.

Conditions Treated With Integrative Therapy

Integrative therapy is effective for both mental health conditions and substance use disorders. Because it can address multiple issues simultaneously, it’s especially helpful for people with co-occurring conditions.2

Depression can benefit from an integrative treatment plan that includes talk therapy, behavioral activation, and complementary techniques like creative therapy. The variety of approaches helps address different aspects of depression, such as negative thinking and social isolation.

Anxiety disorders often respond well to integrative approaches3 that combine CBT techniques with mindfulness practices and body-based interventions. This combination helps address both the thoughts and physical sensations that contribute to anxiety.

Trauma and PTSD often require multiple therapeutic approaches. Integrative treatment might combine trauma-focused talk therapy with somatic techniques and mindfulness to help process traumatic experiences safely.

Substance use disorders frequently co-occur with mental health conditions. Integrative therapy can address both the addiction and underlying mental health issues, using approaches like CBT, motivational interviewing, and mindfulness-based relapse prevention.

Integrative therapy can be especially helpful when you’re dealing with multiple mental health issues, as single types of therapy might not be enough to address everything you’re going through.

Benefits of Integrative Therapy

Integrative therapy offers several key advantages that make it appealing to a lot of people seeking treatment.

  1. Personalized treatment plans mean your therapy is tailored specifically to your needs, preferences, and goals. Rather than fitting into a predetermined treatment model, the therapy adapts to you.
  2. A whole-person approach4 addresses not just your symptoms but considers your emotional, physical, social, and spiritual well-being. This comprehensive perspective often leads to more sustainable healing.
  3. Flexibility to adapt as your needs change ensures your treatment remains relevant throughout your healing process. You won’t need to start over if your focus shifts or new issues emerge.
  4. Evidence-based effectiveness comes from combining proven therapeutic methods. Research shows that integrative approaches can be as effective5 (and sometimes more effective than) single-modality treatments for many conditions.
  5. Improved treatment engagement6 often results because you have more options to find approaches that resonate with you. When people feel more connected to their treatment, they’re more likely to stick with it.

Integrative Therapy vs. Other Approaches

While integrative therapy shares some similarities with other treatment approaches, there are some important distinctions.

Holistic Therapy 

Holistic treatment approaches are all about treating the whole person:7 mind, body, soul, and spirit. Integrative therapy also takes a whole-person approach but emphasizes combining different evidence-based therapeutic methods.

Single-Modality Treatments 

Some therapists use one, primary therapeutic approach throughout treatment. While this can be very effective, it may not address all aspects of more complex mental health scenarios.

Eclectic Therapy 

This also combines different approaches but may do so less systematically8 than integrative therapy. Integrative therapy follows a more intentional, structured process of assessment and treatment planning.

The choice between these approaches depends on your needs, preferences, and the complexity of your situation. Many people find that integrative treatment approaches offer the flexibility they need for comprehensive healing.

Finding an Integrative Treatment Program

When you’re looking for integrative treatment, whether for mental health or addiction issues, there are a few factors to consider:

  • Look for programs that clearly describe their integrative approach and the specific therapies they combine. Quality programs should be able to explain how they select and integrate different treatment methods.
  • Ask potential providers about their assessment process and how they develop personalized treatment plans. A good integrative program will take time to understand your unique needs before recommending specific approaches.
  • Consider the qualifications and training of the treatment team. Effective integrative therapy requires therapists who are trained in multiple approaches and understand how to combine them safely and effectively.

See our ultimate guide to finding a treatment provider for more details on what to look for in a program. 

Ready to Explore Your Options? Start Your Comprehensive Healing Journey Here

Integrative therapy offers a flexible, personalized approach to mental health and addiction treatment. If you’re ready to explore treatment options that can adapt to your evolving needs, find a qualified treatment program to take the first step toward healing today.

FAQs

Q: What does an integrative therapist do? 

A: An integrative therapist combines different evidence-based therapeutic approaches to create personalized treatment plans. They assess your specific needs and select techniques from various therapy methods that will be most effective for your situation.

Q: What is an example of integrated therapy? 

A: An example might be combining CBT to address negative thought patterns with mindfulness techniques for stress management and art therapy for emotional expression, all within the same treatment plan for someone dealing with anxiety and trauma.

Q: When is integrative therapy used? 

A: Integrative therapy is often used when people have complex mental health presentations, co-occurring conditions, or haven’t responded well to single-approach treatments. It’s also helpful when someone wants a more personalized, flexible treatment experience.

Q: How does it help with anxiety and depression specifically? 

A: For anxiety and depression, integrative therapy might combine CBT for thought pattern work, mindfulness for present-moment awareness, behavioral activation for depression, and somatic techniques for physical symptoms, addressing both conditions comprehensively.

Q: What is the difference between holistic therapy and integrative therapy? 

A: While both take a whole-person approach, integrative therapy specifically focuses on systematically combining different evidence-based therapeutic methods, while holistic therapy may incorporate a broader range of wellness practices, including non-traditional approaches.

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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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Biohacking: 8 Key Ways to Optimize Your Health and Mental Well-Being

Biohacking refers to the practice of modifying biology to enhance physical or mental performance, often outside conventional scientific or medical settings. It can include a wide range of activities from basic lifestyle changes like diet and sleep optimization to cutting-edge and experimental techniques involving technology or genetic experimentation. 

Biohacking is rooted in a do-it-yourself (DIY) ethos where individuals and communities explore ways to take control of their health and biology. This movement is also known as citizen science or DIY biology. 

Infographic titled What Makes Biohacking Wellness Unique, featuring icons and text highlighting key traits of biohacking: self-experimentation and testing, real-time data tracking, embedded or wearable technology, highly personalized approaches, performance over illness prevention, science lifestyle integration, and experimental tools and protocols. A person stands beside health-related digital visuals.

History of Biohacking

Biohacking1 emerged from the convergence of several movements in the early 2000s.2 The broader Do-it-yourself biology movement represents a biotechnological social movement in which individuals, communities, and small organizations began to study biology and life science.

Connection to the Quantified Self Movement

A crucial factor in biohacking’s rise was its relationship to Quantified Self movement.3 The term “quantified self” was proposed in 2007 by Wired magazine editors Gary Wolf and Kevin Kelly in San Francisco, as a collaboration between users and toolmakers who share an interest in self-knowledge through self-tracking. The Quantified Self movement was first developed in 2007 by two editors from Wired Magazine, who established a website devoted to the movement in 2008.

This self-tracking culture provided the technological and philosophical foundation for many biohacking practices, emphasizing data-driven self-optimization.

Over time, many people have popularized biohacking, especially that of nutrition, fitness, and lifestyle. Ben Greenfield is someone who attributes biohacking to his success with tackling obesity.4

Infographic titled Common Biohacking Techniques featuring icons and labels for methods like blood testing, intermittent fasting, red light therapy, cold exposure, nootropics and supplements, sleep optimization, wearable tech, and grounding practices. A figure in a lab coat holding a brain model appears on the right.

Types of Biohacking

Biohacking5 can be broken down into three main categories:

1. Nutrigenomics

Nutrigenomics6 is a branch of biohacking that examines how nutrition influences an individual’s genetic makeup.  It focuses on tailoring diet and lifestyle choices based on genetic information to optimize bodily functions, such as metabolism,7 energy levels, and immune response, among others.  The goal is to understand how specific nutrients influence gene expression and overall health.

Key elements of nutrigenomics include:

  • Genetic testing
  • Personalized diet plans
  • Targeted supplements and functional foods
  • Sleep manipulation, exercise
  • Attention hacking
  • Adjusting environmental triggers (like sound and light)
  • Stress management
  • Dietary modifications and supplement optimization
  • Personalized nutrition based on genetic testing
  • Food sensitivity and allergy management

As genetic testing becomes more accessible and affordable, nutrigenomics is gaining popularity among those seeking a highly personalized approach to health and wellness.

Infographic titled Main Risks of Biohacking with icons and text highlighting concerns such as unregulated substances, injury or infection, mental health side effects, ignoring body signals, hormonal imbalance, and legal or ethical gray areas. A cartoon robot with a distressed brain symbolizes potential cognitive overload.

2. DIY Biology (DIYBio)

DIY Biology,8 or DIYBio, is a community-driven movement in which people (notably, often without formal scientific training) conduct biological experiments outside traditional laboratories.  Many biohackers believe that science should be accessible to everyone and that independent experimentation can lead to meaningful contributions in biology and biotechnology.

Key elements of DIYBio include:

  • Open-source information, biology, and shared knowledge
  • Community labs with accessible scientific tools
  • Experiments involving genetic modification or bioengineering

While DIYBio encourages creativity and innovation, it also comes with risks.  Safety concerns, lack of regulation, and ethical implications are all challenges facing this form of biohacking.

3. Grinder Biohacking

Grinder biohacking is the most extreme and controversial form of biohacking that involves physically modifying the body or implanting technology.9

These measures are meant to enhance sensory perception, physical abilities, or cognitive function.  Aiming to push the boundaries of human potential, grinders attempt to merge biology with technology.

Standard grinder practices include:

Because it often involves invasive procedures, grinder biohacking11 carries high risks, including infections, rejection of implants, and unknown long-term effects.  Significantly, it also raises legal, ethical, and philosophical questions about how far we humans ought to go in enhancing ourselves.

Wearable Technology Biohacking

Things like smartwatches and Fitbits are examples of technology-based biohacking12 that provide individuals with data about their bodies. This data can help people try to optimize their exercise performance through data analysis.

Common wearable devices:

  • Oura Ring is a bite-sized health, fitness, and sleep tracker with an impressively long battery life for its size.
  • Lumen is portable and hand-held CO2 sensing device that measures metabolism, along with the type of fuel your body is using to produce energy in a single breath
  • Heart rate variability monitors
  • Sleep tracking devices
  • Continuous glucose monitors

Quantified Self Integration

The Quantified Self is a movement to incorporate technology into data acquisition, focusing on a person’s daily life in areas such as nutrition, sports, sleep, and mood. Self-monitoring is typically performed using wearable sensors and smartphone apps.13

Quantified Self Applications

Biohackers often utilize self-tracking techniques14 to gain a deeper understanding of their health and optimize their performance. By collecting and analyzing personal data individuals can make informed decisions that support well-being and longevity.

Collecting and analyzing data related to various aspects of their lives can lead to better health outcomes. By utilizing wearable technology and monitoring biomarkers, individuals gain valuable insights into their bodies. Examples include:

  • Activity tracking and performance optimization
  • Biomarker monitoring
  • Environmental factor analysis

8 Ways to Biohack Yourself

The following interventions can help optimize your health.

1. Elimination Diet

This involves temporarily eliminating common allergens (such as dairy, gluten, soy, or peanuts) and gradually reintroducing them to identify which foods may be triggering symptoms, including fatigue, digestive issues, or skin problems.  It’s a powerful way to optimize your nutrition.

2. Cut Out Sugar

Reducing or eliminating added sugars (found in sodas, sweets, salad dressings, and processed foods) can help stabilize your blood sugar levels, lower inflammation, improve mood, and boost overall energy.  It also reduces the risk of diabetes, heart disease, and other chronic conditions.

3. Intermittent Fasting

By limiting eating to a specific window of time (e.g., 8 hours a day), intermittent fasting can help regulate hormones such as insulin and ghrelin, improve metabolic health, and support weight loss.15  It also gives the digestive system time to rest and repair.  It is important to note that intermittent fasting affects men and women differently.

4. Sleep Optimization

Getting 7–9 hours of quality sleep each night supports proper hormone functioning, cell repair, immune system activity, and brain behavior.  Key hacks include reducing screen time before bed, maintaining a consistent sleep schedule, and establishing a calming bedtime routine.

5. Eat More Fat

Consuming healthy fats, such as those found in avocados, olive oil, and nuts, can improve focus, support weight loss, and enhance energy regulation.

6. Meditation

Practicing mindfulness or other forms of meditation for even a few minutes a day can significantly reduce stress, calm the nervous system, improve focus, and support emotional well-being.  It’s a simple mental “reset” with powerful benefits.

7. Grounding (Earthing)

Walking barefoot on grass, soil, or sand may help neutralize free radicals in the body by reconnecting with the Earth’s natural electrical charge.  Grounding is associated with reduced inflammation, improved sleep quality, and enhanced mood.

8. Stand More

Too much sitting is linked to a higher risk of obesity, heart disease, and early death.  Regularly standing up and moving throughout the day—such as taking short walks, using a standing desk, or stretching—can help improve circulation, energy, and posture.

Advanced Biohacking Techniques

Some biohacking strategies go beyond fundamental lifestyle changes and venture into more experimental territory. Below are a few examples of advanced biohacking techniques:

  • Nootropics:16 Also known as “smart drugs,” these are substances — ranging from caffeine to prescription medications — that aim to enhance cognitive function, focus, and memory. While some are naturally derived and considered relatively safe, others may carry significant risks and side effects.
  • Neurofeedback:17 A brain-training technique that uses EEG technology to provide real-time feedback on brainwave activity. The goal is to help individuals gain more control over mental states such as stress, attention, and relaxation. For a list of rehabs providing neurofeedback, click here.
  • Heart Rate Variability (HRV) Training:18 This involves using wearable technology to monitor the time between heartbeats — a key indicator of stress and autonomic nervous system health. HRV training can help improve the body’s resilience to stress, ultimately leading to enhanced performance and recovery.

These methods should be approached thoughtfully and ideally under the guidance of a qualified professional.

Blood Testing in Biohacking

Blood tests can be a common and valuable tool in biohacking.  They help you track hormone levels, vitamin deficiencies, cholesterol, blood sugar, markers of inflammation, and other information.

Biohackers can monitor how dietary changes, supplements, and other lifestyle modifications, such as sleep routines, affect their health by getting blood work19 done.

This data-driven approach enables you to fine-tune your wellness plan and prevent potential health issues before they arise.

Impact on Addiction and Mental Health Recovery

Biofeedback, biochemical therapy, and other biohacking techniques are increasingly being used in addiction and mental health recovery, both by individuals and within rehab centers.

Biohacking can be particularly beneficial during withdrawal and detox, helping to alleviate symptoms and support recovery.

Some people experiment with or use biohacking techniques to manage triggers, stabilize mood, and maintain overall health as part of their ongoing recovery journey.

By using these strategies, people can take an active role in their health, collaborating with healthcare professionals and treatment providers to optimize their well-being.

For a list of rehabs offering biofeedback, click here.

Safety and Precautions

While many biohacks (e.g., eating healthier or improving sleep habits) are safe and low-risk, others involving implants, extreme fasting, or untested supplements can carry serious risks.

To stay safe, always:

  • Do your research
  • Seek input or medical advice from a qualified healthcare provider
  • Respect your body’s limits—pushing too far in the name of “optimization” can do more harm than good

​The U.S. Food and Drug Administration (FDA) maintains a cautious stance toward biohacking, particularly practices involving unapproved gene therapies and self-experimentation.

The FDA specifically regulates genetic biohacking20 practices that involve gene editing or unapproved therapies. While not aggressively enforcing individual actions, the agency issues warnings and promotes public awareness to prevent health risks that could have dangerous effects.

Conclusion

At its heart, biohacking is about tuning into your body and making thoughtful, science-backed choices to support your health.

The biggest changes often come from simple, sustainable habits like getting enough sleep, cutting back on sugar, or building a regular mindfulness practice.

Ready to explore how biohacking can support your recovery journey? Discover treatment programs that offer biofeedback and other wellness-based therapies tailored to your needs.

FAQs

Q: What is an example of biohacking?

A: An example of biohacking is using intermittent fasting to improve metabolism and cognitive function. Another common biohack is using nootropics (smart drugs) to enhance focus and memory.

Q: What are the three main areas of biohacking?

A: The three main areas of biohacking are:

  1. Nutrigenomics – Optimizing health through diet and genetic information.
  2. DIY Biology – Conducting biological experiments outside of a lab setting.
  3. Grinder Biohacking – Body modification or implanting technology to enhance physical abilities.

Q: What is a biohack diet?

A: A biohack diet is basically a custom approach to eating that’s tailored to help you feel and function at your best. It might involve certain foods, supplements, or even intermittent fasting or other measures that support overall health and wellness. The key is that it’s personalized to your body and goals.

Q: What is biohacking your body?

A: Biohacking your body involves making intentional changes to your lifestyle, diet, or even your biology to optimize your physical and mental health. This may include practices such as exercise, nutrition, supplements, or even more extreme measures, like body modification.

Q: Is an Apple Watch or weight loss app considered biohacking?

A: Yes, many people consider devices like an Apple Watch or weight loss apps a form of biohacking because they track health metrics and provide feedback, allowing individuals to optimize their lifestyle choices based on data.

Q: What is the difference between biohacking and biotechnology?

A: Biohacking is more of a grassroots, do-it-yourself approach to health and performance. This can be done through simple techniques or tools. Biotechnology, on the other hand, involves the use of biological systems and organisms for industrial, agricultural, or medical purposes, often at a professional or clinical level.

Q: Can you boost your immune system?

A: Yes, biohacking techniques like regular exercise, eating a well-balanced diet, getting quality sleep, managing stress, and taking supplements such as vitamin C and zinc can all play a role in boosting your immune system.

Q: Is biohacking safe and effective?

A: Biohacking can be safe and effective when approached thoughtfully and with care. Practices like optimizing diet, sleep, and exercise are generally safe; however, more extreme techniques, such as body modification or the use of unregulated supplements, can carry significant risks. The field of bio ethics is examining some of these critical issues. It is always imperative that you consult a healthcare professional before beginning any type of treatment.

Q: How can biohacking improve mental clarity and focus?

A: Using nootropics, practicing mindfulness meditation, following a ketogenic diet, or optimizing sleep, are all examples of biohacking that can enhance brain function. These practices can help improve mental clarity, focus, and cognitive performance over time by providing the brain with the necessary nutrients and optimal conditions to function optimally.

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Saad’s 7 Steps to Starting Your Mental Health and Wellness Recovery Journey

Saad’s powerful story of overcoming significant health challenges and transforming his life offers a beacon of hope for anyone facing similar struggles. His journey, marked by weight gain, injury, mental health issues, and job loss, led him to a profound realization: recovery is possible through a combination of inner faith, practical action, and a shift in perspective.

Saad vividly recalls his lowest point: “I completely hit the rock bottom…I started hating my body the way I looked. I hid behind those baggy clothes, always trying to cover your area of your, you know, belly avoiding mirrors. Fear of confrontation of your to yourself had very low self-esteem.” This feeling of despair and self-loathing is a common experience for many who find themselves struggling with their physical and mental well-being. However, Saad’s story underscores that this “rock bottom” can also be the catalyst for profound change.

1. Shift Your Mindset and Perspective

Saad emphasizes the crucial role of changing his mentality. He realized that his previous approach of self-punishment through extreme diets was unsustainable. Instead, he focused on understanding his body’s needs and cues. This shift in perspective is fundamental to long-term recovery. Instead of viewing lifestyle changes as restrictive punishments, consider them acts of self-care and investment in your well-being. Recognize that recovery isn’t about perfection, but about progress with self-compassion.

2. Take Practical, Sustainable Actions

Saad didn’t just rely on a change in mindset; he took concrete steps to improve various aspects of his life. He focused on nutrition, sleep, emotional health, exercise, movement, and mobility – all factors that contribute to functional metabolism and long-term health. This holistic approach is vital. Recovery isn’t just about addressing one symptom; it’s about nurturing your overall well-being through consistent, sustainable habits. Consider incorporating small, manageable changes into your daily routine, such as a short walk, a healthier meal, or a few minutes of mindfulness.

3. Listen to Your Body’s Cues

One of Saad’s key learnings was the importance of listening to his body. He moved away from rigid rules about “good” and “bad” foods and instead focused on mindful eating and understanding his body’s signals of hunger and fullness. Developing this awareness is crucial for sustainable health and well-being. Pay attention to how different foods make you feel, notice when you feel truly rested, and acknowledge any discomfort or pain signals your body might be sending.

4. Find Your “Why” and Cultivate Purpose

Saad found motivation in wanting to help his family and others. Helping his mother reverse her type 2 diabetes fueled his passion and provided a strong sense of purpose. Having a clear “why” can be a powerful driving force in your recovery journey. What motivates you to change? Is it your health, your relationships, your aspirations? Connecting with this purpose can provide the resilience needed to navigate challenges.

5. Embrace Learning and Seek Knowledge

Saad’s journey involved extensive learning about functional metabolism, clinical research, and health and wellness coaching. While you don’t need to become a certified expert, actively seeking knowledge about mental health, nutrition, and well-being can empower you to make informed decisions about your recovery. Explore Recovery.com’s Resource Library to gain a better understanding of your challenges and potential solutions.

6. Understand That Shame and Isolation Are Harmful

Saad’s powerful statement, “shame and isolation are more harmful than food,” highlights the detrimental impact of negative self-talk and social withdrawal. Shame can erode self-esteem and hinder progress, while isolation deprives you of crucial social support. Be kind to yourself, practice self-compassion, and actively seek connection with supportive individuals. Consider exploring support groups or therapy as avenues for reducing isolation and processing difficult emotions. Recovery.com can help you find treatment centers and support networks.

7. Ask for Help and Break Free from Ego

Saad emphasizes the importance of asking for help when needed. “No matter how far gone you feel, there is always a solution out there. You just have to ask for help when you need to ask. Do ask. Don’t get that ego in the middle. Don’t hold yourself back.” Overcoming the fear of vulnerability and reaching out to trusted individuals, professionals, or support systems is a sign of strength, not weakness. Just as Saad sought guidance, allow yourself to lean on others during your journey.

Saad’s journey is a testament to the power of resilience and the possibility of profound transformation. He reminds us that “you are not broken, just a bit overwhelmed by the situation and the circumstances.” By starting small, taking practical steps, listening to your body, finding your purpose, seeking knowledge, combating shame and isolation, and asking for help, you too can embark on a meaningful and sustainable recovery journey. Remember, as Saad wisely advises, “just start. You’ll be amazed by the capacities your body’s built in. You’ll be amazed on how your mind is capable of what extent it can go to achieve something.”

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Finding Your Calm: 7 Steps to Overcoming Panic Attacks and Anxiety

Life with anxiety and panic attacks can feel like navigating a minefield of unpredictable triggers and overwhelming sensations. For Stanley, his experience was marked by a constant fear of impending death fueled by health anxiety. “Life before my recovery journey was such a scary time,” he recalls. “It was so many different new things that were happening to me. So many new sensations that I was going through. And to always feel as if, at least for me in my head, I felt like, oh my god, I’m gonna die. I’m gonna die.” This intense fear, coupled with the difficulty of explaining his internal turmoil to others, left him feeling isolated and desperate.

Stanley’s story, however, is also one of hope and recovery. He bravely sought help and embarked on a journey that led him to a place where anxiety no longer dictates his life. His insights offer valuable guidance for anyone struggling with similar challenges. Here are 7 key steps, inspired by Stanley’s experience, to help you find your calm and navigate the path to recovery from panic attacks and anxiety.

1. Recognizing When Enough Is Enough

The turning point for Stanley came when his anxiety began to severely impact his daily life. Simple activities like showering became overwhelming, and leaving the house felt impossible.

“I knew it was time to get some help when I couldn’t do regular everyday things anymore,” he explains. “When it would be hard for me to take a shower. I remember my body used to be so overstimulated that even warm water would make me feel more anxious or just feeling my heart beating so fast. Literally, it would stop me from being able to take a shower.”

Recognizing when anxiety is significantly disrupting your ability to function is the first crucial step towards seeking help. Don’t wait until you feel completely overwhelmed; acknowledging the impact of anxiety on your life is a sign of strength, not weakness.

2. Reaching Out for Support

Stanley’s decision to reach out for help was pivotal. He contacted his school’s counseling department and connected with a therapist. “What I did to help me up on a path of recovery is that I reached out to a therapist. I reached out to my school at the time,” he shares.

This proactive step demonstrates the power of seeking professional guidance. Therapists are trained to understand anxiety disorders and can provide evidence-based strategies and support tailored to your specific needs. Recovery.com can help you find mental health professionals and support resources.

Additionally, Stanley found it helpful to communicate his struggles to friends and professors, fostering a supportive environment. Sharing your experiences with trusted individuals can alleviate feelings of isolation and encourage understanding.

3. The Power of Breath

One of the foundational tools Stanley learned in his recovery journey was the importance of mindful breathing. “Are you breathing properly? Are you taking deep breaths? That has saved me a million times over.”

Deep, diaphragmatic breathing can activate the parasympathetic nervous system, which helps to calm the body’s stress response. When you focus on your breath, you bring yourself into the present moment, disrupting the cycle of anxious thoughts about the future or worries about the past. Studies have highlighted the effectiveness of breathing exercises in reducing anxiety symptoms1. Practice taking slow, deep breaths, inhaling through your nose and exhaling slowly through your mouth, to anchor yourself in the present.

4. Reframing Your Thoughts

Anxiety often involves negative thought patterns that can fuel panic and distress. Stanley learned to observe his thoughts and challenge their validity. “If you are in your body, and if you’re in the present moment, then you’re able to observe your thoughts, and you’re able to say, Hey, I’m thinking negative right now. Is that a thought that I wanna have?” This mindful awareness allows you to identify and interrupt negative thought loops before they escalate.

Cognitive Behavioral Therapy (CBT), a common therapeutic approach for anxiety, focuses on identifying and modifying these unhelpful thought patterns. By consciously reframing negative thoughts into more balanced and realistic ones, you can gradually reduce their impact on your emotional state.

5. Learning to Accept, Not Fight

A key insight Stanley gained in therapy was to shift his relationship with panic attacks from resistance to acceptance. His therapist’s advice was transformative: “‘Don’t fight the panic attack. Feel it, let it process through. You don’t judge it.’ And that’s easier said than done, obviously, if you feel like your world is coming to an end. But, in therapy, my therapist said that when you feel anxiety, tell it to come on more. Say, come on, gimme more. Gimme more. I want more.”

This counterintuitive approach can be incredibly powerful. Fighting anxiety often intensifies it, creating a cycle of fear and avoidance. By learning to accept the physical sensations of anxiety without judgment and reminding yourself that they are temporary and not dangerous, you can reduce their power over you.

6. Cultivating Self-Compassion

Living with anxiety can be emotionally draining, and it’s crucial to practice self-compassion. Stanley’s journey highlights the importance of being kind and understanding towards yourself. “Love on yourself and know that you deserve help, you deserve support. You doing this is in the best interest of yourself. It’s loving yourself, and it’s taking care of yourself to get help.”

Recognize that experiencing anxiety is not a sign of weakness or failure. Treat yourself with the same kindness and understanding you would offer a friend going through a difficult time.

7. Embracing Hope and Progress

Stanley’s life today is a testament to the possibility of recovery. “My life now is so much better,” he shares. “Of course I still experience anxiety from everyday challenges and living in general, but I rarely ever have panic or anxiety attacks anymore. And if I do, I know how to bring myself down from them with all the tools and everything that I’ve learned.”

Recovery is not always linear, and there may be ups and downs. However, with consistent effort, self-awareness, and the right tools, it is possible to significantly reduce the impact of anxiety on your life. Embrace the progress you make, no matter how small it may seem, and hold onto hope for a calmer and more fulfilling future. Find anxiety treatment options.

In conclusion, Stanley’s powerful message to those on the fence about seeking help underscores the transformative potential of recovery: “I promise you it’s so worth it. You learn so much about yourself, who you are as a person, your history. You’re gonna feel so much better. You’re gonna thank yourself. Your future self is thanking you right now. You never know how beneficial it’s gonna change your life for the better.” Take that courageous first step, knowing that you are not alone and that a brighter future is within reach.

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Top 10 Weight Loss Spas in the World

Luxury weight loss spas offer a unique and holistic approach to managing weight while prioritizing overall wellness. These retreats combine personalized fitness programs, expert nutritional guidance, and cutting-edge therapies in luxurious settings, helping guests achieve sustainable weight loss. 

Beyond the physical benefits, luxury weight loss spas support mental and emotional well-being by incorporating mindfulness practices like yoga, meditation, and stress relief techniques. The serene, high-end environments can provide a peaceful escape from daily life, allowing guests to focus entirely on their health and transformation in comfort and luxury.

Here are some of the best weight loss spas around the world.

Euphoria Retreat 

Greece

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Euphoria Retreat, located in the heart of the Peloponnese in Greece, offers a unique wellness experience that blends ancient Greek and Chinese healing philosophies within a luxurious and tranquil setting. Nestled in Mystras, a UNESCO-listed town, the retreat is renowned for its state-of-the-art spa facilities, which include a 4-story wellness center featuring saunas, a cold plunge pool, and hydrotherapy options. Guests can indulge in an array of treatments that prioritize holistic well-being, such as Kneipp water therapy, aromatherapy, and hot stone massages.

Euphoria Retreats’ approach integrates physical fitness and mindfulness with activities like yoga, pilates, hiking, and meditation. These are complemented by tailored wellness programs, including detox services, weight management, and emotional balance retreats. The on-site restaurant serves nutritious Mediterranean cuisine that detoxes and boosts energy.

Chiva-Som

Thailand

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Set on the beautiful beaches of Hua Hin, Thailand, Chiva-Som is a luxury wellness retreat that offers a holistic and integrative approach to health and well-being. The program combines Eastern and Western therapies with customized wellness programs designed to meet individual health goals, including detox, weight management, fitness, and stress relief​. The retreat offers over 200 treatment options, including traditional Thai therapies, advanced physiotherapy, acupuncture, and spa treatments. Chiva-Som focuses on mind-body balance through various activities, such as yoga, meditation, Tai Chi, and fitness training​. 

Chiva-Som crafts personalized wellness journeys, where guests undergo consultations with health professionals to develop tailored plans based on their specific needs. The serene surroundings, luxurious accommodations, and wellness offerings all create a transformative experience for guests​. 

Golden Door

USA

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Golden Door is a luxury wellness retreat in San Marcos, California that offers a truly personalized and immersive experience aimed at rejuvenating the body, mind, and spirit. Set on over 600 acres of private land, it includes 30 miles of exclusive hiking trails, biodynamic gardens, and serene natural surroundings. Each guest enjoys a custom wellness plan tailored to their goals, including daily spa treatments, fitness classes, and nutritious farm-to-table meals sourced from their own organic farms. The intimate setting, accommodating only 40 guests at a time, provides a highly personalized experience with a 4:1 staff-to-guest ratio.

The wellness journey at Golden Door is deeply holistic, focusing on physical fitness, mental clarity, and spiritual healing. Offerings range from yoga, pilates, and meditation to more adventurous activities like archery. The retreat also integrates mindfulness practices and personal empowerment workshops, making it a transformative experience for those seeking a fresh start, relaxation, or recovery from life’s challenges.

SHA Wellness Clinic

Spain

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Tucked away in serene Alicante, Spain with stunning ocean views, SHA Wellness Clinic is a unique wellness retreat that combines modern medicine with natural therapies, drawing from both Eastern and Western practices. The SHA Method is a holistic approach focused on improving long-term well-being through personalized health programs that are tailored to address a wide array of needs, such as weight management, fitness, stress relief, and anti-aging​.

The clinic utilizes cutting-edge medical treatments alongside holistic therapies like genetic testing, hydrotherapy, and acupuncture. Its Integrative Health Programs are designed to help guests achieve optimal health by blending medical expertise, nutrition, physical activity, and relaxation techniques​. 

Clinique La Prairie

Switzerland

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Clinique La Prairie, located on the shores of Lake Geneva in Montreux, Switzerland, is a world-renowned luxury retreat known for its innovative approach to health and longevity. Established in 1931, it combines cutting-edge medical science with holistic therapies, offering a unique and personalized approach to wellness​. 

The retreat’s Revitalization Program is based on a unique cell therapy that is integrated into a broader philosophy that blends preventive medicine, longevity research, and natural wellness practices​. The clinic emphasizes personalized care, offering tailor-made health programs that address various needs such as detox, stress management, weight loss, and anti-aging. Guests benefit from access to leading specialists, advanced diagnostic technologies, and a luxurious spa experience​.

In addition to its health programs, Clinique La Prairie is renowned for its tranquil location with views of the Alps and Lake Geneva, luxurious accommodations, and Michelin-starred dining focused on balanced, nutritious meals​. 

VIVAMAYR

Austria

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VIVAMAYR is known for its unique fusion of modern medicine and traditional healing practices based on the Mayr Cure, a detoxification method developed by Dr. Franz Xaver Mayr. Located in Austria, VIVAMAYR’s programs focus on improving gut health and overall well-being through personalized medical diagnostics, nutrition plans, and holistic therapies​.

The retreat offers various health programs tailored to individual needs, such as weight and stress management. They believe that gut health is key to overall health, so VIVAMAYR integrates cutting-edge medical treatments with lifestyle coaching, therapeutic fasting, and mindful eating practices​. The retreat combines advanced diagnostic tools with therapies like hydrotherapy, massage, and tailored fitness programs, all set in a tranquil environment, offering a holistic path to lifelong wellness​. 

Preidlhof

Italy

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Preidlhof, located in South Tyrol, Italy, is a luxurious retreat renowned for its comprehensive approach to well-being, combining relaxation, medical spa treatments, and holistic healing. With the serene backdrop of the Italian Alps, Preidlhof’s attention to personalized care, innovative treatments, and unique location combine to create a wellness retreat that offers both luxury and rejuvenation .

Preidlhof’s 6-floor spa includes saunas, steam rooms, pools, and panoramic relaxation areas, providing a unique experience. Guests can indulge in treatments ranging from massages to advanced medical therapies like anti-aging and detox treatments​. Preidlhof also offers various holistic wellness programs that integrate mindfulness, nutrition, and fitness, making it a destination for those seeking a transformative health experience.

Absolute Sanctuary 

Thailand

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Absolute Sanctuary is a standout wellness retreat located on the island of Koh Samui in Thailand that specializes in fitness, detox, and overall well-being. The facility combines holistic health programs with a luxury resort experience, and it’s particularly renowned for its comprehensive detox programs, yoga retreats, and fitness boot camps, all designed to help guests rejuvenate their body and mind.

The retreat offers an extensive range of wellness facilities, including a top-notch fitness center, yoga studio, detox center, and spa with treatments ranging from massages to specialized therapies like colon hydrotherapy​. Its programs are customizable to address specific health goals​. Absolute Sanctuary strives to provide healthy cuisine with nutritious, plant-based meals that complement guests’ wellness journeys. 

Rancho La Puerta

Mexico

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Rancho La Puerta is a pioneering wellness retreat known for its holistic approach to well-being, blending fitness, mindfulness, and nature. Established in 1940 in Baja California, Mexico, it has a rich legacy of promoting health through connection with nature and personal empowerment. The retreat offers an all-inclusive wellness program that provides 80+ fitness classes, therapeutic spa treatments, and workshops aimed at enhancing physical, mental, and spiritual well-being​.

Rancho La Puerta’s mission and legacy focus on creating personal transformation and community through an environment where guests can unplug from daily life and focus on lasting well-being. The retreat features an organic farm-to-table dining experience, where meals are sourced from the center’s own gardens to incorporate nutrition as a key part of the wellness journey. Mindfulness is a core value and is utilized through activities such as meditation, yoga, and nature hikes across the 4,000-acre property​. 

Canyon Ranch

USA

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Canyon Ranch in Tucson, Arizona, has an integrative approach to health and well-being, focusing on whole-person wellness and offering customized programs that address physical, mental, emotional, and spiritual health. The resort provides an extensive range of services and experiences, including fitness classes, spa treatments, nutritional guidance, and specialized wellness consultations with medical experts, life coaches, and spiritual advisers​. 
Set in the Sonoran Desert, Canyon Ranch integrates nature into its wellness offerings with outdoor activities like hiking and biking to take advantage of the desert landscape. The retreat also provides mind-body practices such as yoga, meditation, and mindfulness to complement cutting-edge treatments in their spa and health centers​. Canyon Ranch’s holistic wellness approach, personalized care, and immersive desert environment makes it a standout destination for those seeking transformation and renewal.

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7 Steps to Creating a Holistic Recovery Plan: Janelle Salo

Why a Holistic Recovery Plan Matters

A holistic recovery plan1 takes a big-picture approach, focusing on all parts of your well-being rather than just one specific issue. It looks at strengthening your mind, body, and spirit together, helping you feel balanced and strong in all areas of your life. Think of it like a toolbox filled with different tools to help you heal and grow into the best version of yourself.

The benefits of this approach are impressive! Creating balance in your life increases your chances of finding lasting success and avoiding setbacks. Plus, it helps you develop by teaching you valuable skills and habits that boost your pride and confidence.

Recovery isn’t just about dealing with obstacles; it’s about building a life you truly love. With a holistic plan, you’re not just solving problems, you’re working step by step to create something amazing for yourself. Each part of the plan supports you in creating a brighter and more rewarding future.

Set Clear and Realistic Goals

Recovery is a deeply personal journey, and it varies greatly from one individual to another. Take a moment to reflect on what recovery means for you. Is it about regaining your physical health, discovering a genuine sense of happiness, or perhaps returning to a version of yourself that you cherish? 

Success on this path can often manifest in small, everyday victories. These might include maintaining a positive outlook, adhering to a daily routine, or simply finding joy in the little things. 

While the prospect of achieving large goals can be daunting, breaking them down into smaller, more manageable steps2 can significantly lessen the pressure. Concentrate on one step at a time, and take time to celebrate each of those small triumphs. Each accomplishment, no matter how minor it may seem, contributes to your overall progress on the road to recovery. Remember, all these little achievements accumulate, paving the way to your ultimate goals!

Tip: Write down your goals. It helps you stay motivated, keeps you on track, and gives you a clear picture of how far you’ve come.

Identify Triggers and Create a Plan to Manage Them

Triggers can come from many different places in our lives. Stress from school, work responsibilities, family issues, or even certain locations can bring back difficult memories or create feelings of sadness and frustration. The first step to staying in control is to recognize what those triggers are.

Managing triggers is all about having a solid plan. You might try mindfulness techniques3, like taking deep breaths to calm yourself down or journaling4 to unpack your thoughts and feelings. If you know there are certain situations or places that make you feel anxious or vulnerable, it’s smart to avoid them when possible or, better yet, to take a supportive friend with you.

Think of this strategy as a way to protect your progress. By staying aware of what affects you and being prepared, you give yourself a better chance at success and keep your recovery moving in a positive direction. Remember, you have the power to take charge of your feelings and experiences!

Build a Support Network

Having a group of supportive people around you can really make a big difference when you’re trying to recover from something tough. Friends and family can offer encouragement, listen when you need to vent, and remind you that you’re not alone in what you’re going through. Their support can help you stay strong, especially when things get challenging.

Another great way to expand your support system is by joining a support group5 or finding an accountability partner. These are people who really get what you’re experiencing and can help keep you motivated and focused on your goals.

Remember, asking for help isn’t a sign of weakness; it’s actually a sign of strength. It shows that you care about yourself and are willing to take the steps needed to succeed. Don’t hesitate to reach out, it’s an important part of the journey!

Focus on Nutrition and Physical Health

Eating healthy foods and staying active6 can really boost your energy and improve your mood. When you choose nutritious meals and get moving, you’ll feel stronger, happier, and ready to tackle whatever the day throws at you. It’s like giving your mind and body a high-five!

Starting out doesn’t have to be overwhelming; taking small steps is the way to go. You might consider going for a walk with friends or doing a quick yoga session; there are many beginner classes available on YouTube. Try adding an extra serving of fruits and veggies to your lunch or dinner. These small changes can make a big difference over time.

It’s also important to remember that taking care of your body goes hand in hand with feeling good emotionally. When you’re active and eating well, your mind feels clearer and calmer. This balance helps you manage stress better and stay focused on your goals, making it a win-win for your overall well-being!

Practice Mindfulness and Self-Care

Practicing mindfulness7, like meditation and journaling, is a great way to connect with your feelings and understand what’s going on inside your head. When you take the time to sit quietly and focus on your breath while meditating, or when you write down your thoughts and emotions in a journal, you start to notice what you’re really feeling. This awareness can help you stay calm and respond thoughtfully instead of just reacting in the heat of the moment. It’s like strengthening your relationship with yourself.

Additionally, making time for self-care activities that you enjoy is important for your overall happiness. Engaging in activities such as creating art, listening to music, or enjoying a good book can help you relax and recharge. Taking these breaks can help you feel more balanced and ready to tackle the challenges that come with work, school, family and life. Embracing these fun and relaxing experiences can boost your mood and improve your well-being.

Tip: Make mindfulness a daily habit, even if it’s just for five minutes. A little bit every day can add up to big improvements in how you feel and handle life!

Track Progress and Celebrate Wins

Take a moment to think about how far you’ve come on your journey. Reflecting on your progress8 is a great way to acknowledge the hard work you’ve put in. Think about what’s going well and what might need some tweaking along the way. It’s perfectly normal to adjust your plan as you learn and grow; being flexible helps you keep moving forward.

Don’t forget to celebrate your small victories9. Whether you’ve handled a difficult situation or reached a short-term goal, every little win matters and deserves to be recognized. Treat yourself to something nice; you’ve earned it!

Remember, recovery is all about progress, not perfection. Each step you take, no matter how small, shows your strength and determination. Celebrate these moments because they’re all part of your journey!

Stay Flexible and Adapt Your Plan

Life is always changing, and so should your recovery plan. Being willing to make adjustments keeps your plan up to date and helps you tackle new challenges as they arise. Think of flexibility as your secret strength!

As you grow and change, it’s important to take a step back and look at your goals10 and how you’re getting there. What worked for you before might need a refresh to fit where you are now. Remember, updating your approach is a normal part of the process, and it can lead to exciting new opportunities. Don’t be afraid to rethink your goals. This adaptability will help you navigate the ups and downs of life with confidence!

Tip: Think of your plan as a guide, not a strict rulebook. It’s there to support you, not box you in, so feel free to adapt it as needed!

Your Journey, Your Plan

A personalized and holistic approach to recovery means taking care of yourself as a whole; mind, body, and spirit. It’s important to remember that recovery isn’t the same for everyone; what works for one person might not work for another. This uniqueness is what makes this approach really effective. When you focus on all parts of who you are, you create a solid foundation for lasting change and success.

As you go through this journey, take it one step at a time. Celebrate every little win, whether it’s making a healthier choice, feeling more in control of your emotions, or understanding something new about yourself. Recovery isn’t a race; it’s a personal journey, and every step you take forward is something to be proud of.

This is your journey, so own it! Embrace the growth that comes along the way, and believe in yourself at every stage! You’ve got this!

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Grief: A Journey to Wellness by Rebecca E. Tenzer

Grief is a profound and unapologetic experience that can have an impact on every aspect of a person’s life. Whether it is the loss of a loved one, a pet, a relationship, or even a significant life transition, grief affects us on physical, emotional, and mental levels. It is often thought of as purely emotional, but grief significantly affects our nervous system, mental health, and overall wellness. Understanding the way grief interacts with our nervous system sheds light on why the experience can feel overwhelming, uncontrollable at times, and highlights the importance of approaches that integrate both clinical services and holistic care.

What Is Grief?

Grief is something that everyone will experience at some point in their lifetime; however, each person’s experience will be different. Grief is a journey, often complex, where we may experience different states of emotion, physical symptoms, and even psychological stressors. Grief can affect us on a level that is sometimes even undetected, however there are signs that it is there. Grief can be debilitating for some, it can be subtle for others and sometimes we can even feel “fine.” 

Let us “de-fine” what it means to be “fine.” Although grief is ever present, some days you may be able to get through work, relationships, and daily tasks without being consumed with the thoughts of whatever you are grieving. Grief is still there, it may just show up at various times and in unexpected ways. It could be a song you hear at the grocery store, a scent you recognize while walking past a restaurant, a picture or a memory that pops into your head that could trigger an emotional response. It is not always sadness that we experience, you might find yourself smiling and or laughing while remembering a happy time with that person, place or thing. 

Grief can also be complex. We do not always grieve just those that we have loved. Complicated family dynamics, toxic relationships, or jobs, even an experience that was not pleasant can cause a confusing grief response. I always say to people when they ask, “does grief really get better with time?” Honestly, it doesn’t really get better, in my personal and professional experience, it just gets “different.”

Grief and Mental Health

Grief has a massive impact on both mental and physical health. Specifically, grief heightens emotions like sadness, loneliness and hopelessness. When someone is feeling these emotions, they can often get down, feel blue more often than not or even suffer from depression. It can be challenging to diagnose because grief and depression have such similar characteristics. Grief, like depression, can have an impact on your sleep patterns, appetite, desire to do pleasurable things and cause us to isolate in our sadness. 

Sometimes folks may even experience anxiety and panic attacks thinking about the future without their loved one, relationship, job or whatever loss they have experienced. It can be difficult to imagine what life will look like after the loss. People often begin to question things like, “where will I end up in life now?” They may reconsider an identity they once had or be fearful of future stability and security. It is quite common to have overpowering doubts about the future when coping with a significant loss. All of these characteristics we so often associate with grief can create a stressed and anxious state for both the mind and the body. 

Grief and the Nervous System

When we experience grief, it triggers a trickle effect of responses in our body, particularly within the nervous system. The nervous system is responsible for regulating bodily functions, reacting to stress, and supporting overall well-being. When we experience grief, our nervous system can become stressed, as the intense emotional response to the loss triggers the body’s “fight, flight, or freeze” response. This can lead to increased stress (and an increase in cortisol levels), anxiety, fatigue, insomnia and difficulty focusing. It is important to note that all of these symptoms of grief can profoundly affect our mental health. Grief puts a strain on the nervous system, which changes the overall functioning of our bodies, both mentally and physically.

Understanding and nurturing our nervous system is essential during times of grief. Mindfulness also plays a key role in calming the system by creating a “rest and reset” response. The impact grief has on our bodies, minds and systems helps us to understand why it can be so difficult to “move on” and why people may feel trapped in a cycle of distress, unable to experience calm or relief. Mindfulness practices like breathwork, gentle movement, sound bath, reiki and restorative activities can help us regain balance and promote healing. Taking care of our nervous system supports our ability to process and recover from loss in a healthier way.

What many people do not know is that the nervous system’s involvement in grief is central to this mental health crisis one may be experiencing. The autonomic nervous system’s continued activation during grief can prevent individuals from engaging in healthy coping mechanisms like therapy, engaging socially, moving their bodies, eating healthy and sleeping regularly. 

Sometimes, grief can encourage the use of substances to handle the impacts on the mind and body as an escape from thoughts, feelings and sensations they cannot control. Often, grief reinforces negative thoughts or emotions associated with the loss. Because the nervous system is continuously strained, it becomes difficult for individuals to return to a baseline of mental wellness, meaning that mental health interventions must account for the body’s physiological state alongside the mind’s emotional needs.

The Role of Holistic Services in Alleviating Grief

Holistic services offer unique pathways for individuals to cope with grief in a way that addresses both the body and mind, providing a comprehensive approach that alleviates the nervous system’s strain and supports mental health. Unlike traditional therapies, which may focus primarily on the mind, holistic approaches recognize the interconnectedness of the body and mind, further emphasizing the need for whole-body healing. Techniques such as mindfulness, yoga, breathwork, and Reiki directly engage the nervous system, helping to alleviate the impact of chronic stress and bringing the body back to a state of balance.

1. Mindfulness and Meditation

    Mindfulness meditation is an effective way to bring the nervous system back to equilibrium by helping individuals focus on the present moment rather than ruminating on their loss. Mindfulness techniques stimulate the parasympathetic nervous system, promoting a sense of calm and allowing the body to rest. Through mindful breathing exercises and meditation, individuals can interrupt the body’s fight-or-flight response, offering relief to an overactive nervous system. 

Meditation helps in rewiring the brain’s response to grief, often associated with Cognitive Behavioral Therapy, reducing the intensity of negative emotions, and fostering mental resilience.

2. Yoga and Movement Therapy

Yoga, particularly restorative and gentle practices like mindful movement, plays a vital role in soothing the nervous system during grief. By emphasizing slow, mindful movements and breath, yoga can shift the nervous system to a relaxed state. Restorative poses and guided breathing ease the release of tension and stored emotions in the body, helping individuals process grief on a somatic level. 

Movement therapy in yoga encourages a reconnection with the body, disrupting the feelings of disconnection and numbness that grief often brings. Yoga’s emphasis on bodily awareness allows people to tune into their feelings without judgment, creating a safe space to process and accept their grief. 

3. Breathwork

Breathwork is a powerful tool for managing grief, as it directly impacts the nervous system by activating the parasympathetic response. Conscious breathing techniques, such as diaphragmatic breathing or 4×4 breathing, allows individuals to regulate their heart rate and calm the mind. Breathwork practices help individuals confront the overwhelming emotions associated with grief, empowering them to face their loss without feeling overwhelmed by it. Engaging in regular breathwork can help break the cycle of stress that affects the nervous system, providing relief and helping individuals feel more grounded.

4. Reiki and Energy Healing

Reiki, a form of energy healing, is particularly beneficial for those struggling with the physical symptoms of grief. This practice focuses on balancing the body’s energy, promoting relaxation, and supporting the healing process. By channeling energy into areas of tension, Reiki soothes the nervous system and helps individuals release stored emotions that might otherwise manifest as physical symptoms. 

For many, the calming nature of Reiki helps alleviate the sense of “heaviness” often described in grief, offering a pathway to find lightness and inner peace. People often refer to a Reiki session as a “massage from the inside out” due to the deep healing and stress relief they feel during and afterwards.

5. Sound Therapy

Sound therapy, including sound baths and the use of specific sound frequencies, has shown to be helpful for those experiencing grief. Sound vibrations resonate with the body and help bring about a state of calm and relaxation by slowing down brainwave activity. This shift in brainwave patterns can reduce stress, making it easier for the nervous system to disengage from the fight-or-flight response. 

Sound therapy offers a therapeutic experience that can provide a momentary release from the emotional weight of grief and help individuals find moments of peace within their pain. People often describe sound bath immersion as a full body experience, like taking a nap on the beach, surrounded by soothing sounds of waves, while in a tranquil state of peace.

Embracing a Clinical AND Holistic Path to Healing from Grief

Grief is not a condition to be “cured” from but an experience to be lived through. While traditional mental health treatments like talk therapy and medication can play essential roles, holistic services offer a complementary approach that acknowledges the profound interconnectedness of the body and mind. By focusing on the nervous system and integrating practices that promote physical and emotional balance, holistic services provide a pathway to process grief in a way that respects the complexity of the experience.

For those navigating grief, embracing both clinical intervention and holistic practices can offer a way to honor their loss without becoming overwhelmed by it. These practices help individuals reconnect with their inner strength, cultivating resilience and a renewed sense of hope. 

Grief is a transformative journey, and while it may never fully disappear, therapy with holistic services empowers individuals to move forward with compassion for themselves, honoring their loss while embracing life’s ongoing potential for healing and joy. Holistic approaches, with their focus on the nervous system and whole-body wellness, provide invaluable tools for those facing one of life’s most profound challenges, helping them find peace and balance in the wake of loss.