Tag: Yoga

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Hilary Phelps on Alcohol Addiction and Recovery: 10 Lessons Learned in 18 Years of Sobriety

“I was the least successful in my family,” said Hilary Phelps, a Division I collegiate swimmer with a full scholarship. “Which is kind of fun. I mean, it’s like a joke, and I laugh about it, and like, that’s pretty good. But then, you know, my brother and sister were the greatest.” Hilary Phelps is a writer, wellness coach, and sobriety advocate who founded the women’s support platform, The Right Room. Once a nationally ranked swimmer, she privately battled a 15-year alcohol addiction. She has been in long-term recovery since 2007 and now uses her story to help others navigate burnout, recovery, and personal reinvention.

Phelps joined Recoverycast for a conversation with host Brittani Baynard, opening up about what it’s like to live with an addiction that’s hiding in plain sight, the daily work required for long-term sobriety, and finding the courage to finally share her story.

1. The Perils of Perfectionism

Phelps’s journey into addiction began at age 14, a time when her life looked perfect on the outside. She was a top-ranked swimmer and a high-achieving student. Yet, she felt a profound emptiness inside. “I never felt good enough,” she said. “There was something inside that said, I’m not good enough. And so it didn’t matter.” This internal struggle, a feeling of inadequacy despite external validation, drove her toward a dangerous pursuit of perfection.

“And that’s the idea of like being perfect. Right? This perfectionism that drives me, like once I’m perfect, once I, once I figure all this out, then it will feel better.” This relentless drive for perfectionism created an unattainable standard and a constant sense of failure. When she couldn’t achieve perfection, she sought an escape.

“And it just, you know, for me, when I put alcohol or drugs and my body it, quieted everything. And it just made me feel okay in that moment. And then I just chased that for 15 years,” she explained.

2. When Achievement Becomes a Form of Validation

As a young athlete, Phelps was used to receiving praise for her accomplishments. Swimming became more than a sport; it was her source of self-worth and validation. She believed that if she just worked harder and achieved more, she would finally feel loved and validated. However, this external validation was a temporary fix that never addressed the underlying issues.

“For me, athlete athletics, it was achievement,” Phelps said. “And so I’m like, well, if I just do better, then I will feel better, then I will be loved, then I will have validation.” The cycle was relentless: a brief high after winning, followed by the need to achieve more. This constant chase for the next high became a pattern she would later replicate with alcohol and drugs.

3. The Unspoken Language of Pain

Phelps’s struggles with depression and self-harm at a young age were an attempt to communicate a pain she couldn’t express. She cut herself “because I thought, I think I, I wanted attention, and I didn’t know how else to get it, and I didn’t know how to say like, I’m struggling and I need help.”

Mental health was not a widely discussed topic at the time, and her parents, navigating their own struggles with a divorce, dismissed her pleas for help as a “phase.” This lack of understanding left her feeling isolated, with her internal turmoil manifesting in external behaviors. The pain she was trying to articulate went unnoticed and was simply attributed to her parents’ divorce.

“Because no matter what is going through or where you sit, like socioeconomic status and stuff, like a 14-year-old can be going through things outside of like their parents’ experience,” said Baynard. This highlights a crucial point: a child’s pain is their own, regardless of their family’s circumstances.

See treatment options for depression.

4. The Mask of an “I Don’t Care” Attitude

As Phelps’s addiction progressed, she developed a new persona. The competitive, driven athlete was replaced by someone who didn’t seem to care about anything. This shift was a coping mechanism to avoid facing the reality of her addiction.

“I became somebody I wasn’t, I became someone that wasn’t innate to who I am,” she explained. “And what I mean by that is I became that like, I don’t care. You win today. Like, I don’t care. And I did though. And I feel like that starts to tip away at my soul, at my identity, at who I am. And that feels really bad too. I’m trying to fit into a narrative or being somebody that I’m not in order to keep this addiction.”

This performative indifference was a defense mechanism, a way to protect her addiction by feigning a lack of interest in the things she once loved. It was easier to pretend she didn’t care than to admit she was losing control.

5. The Deceptive Nature of “High-Functioning” Addiction

Phelps’s story is a powerful example of how addiction can hide in plain sight. Despite her substance use, she maintained a college scholarship, continued to swim, and even held a job after graduation. This “high-functioning” facade made it difficult for her and others to see the severity of her problem.

High-functioning addiction is a term used to describe individuals who can maintain their professional and social responsibilities while struggling with substance use disorder. Because these individuals don’t fit the stereotypical image of a person with addiction, their struggles often go unaddressed. They are often well-educated, employed, and have stable families, making their addiction less visible.

For Phelps, this stereotypical image was a barrier to seeking help. She felt she didn’t fit the mold of an alcoholic and could therefore rationalize her behavior. “I’m not drinking before work,” she thought. “I don’t have kids. I’m not that bad.”

6. Understanding Blackout Drinking

A significant part of Phelps’s addiction was blackout drinking, a frightening experience where an individual can seem coherent and functional but has no memory of the events.

“Every time I put alcohol in my body, I’d forget what happened the night before,” she recalled. “I don’t know what happened, and I don’t know what could have happened. And I don’t, and I wake up places, and I didn’t remember how I got there. Physically, that feels really scary. Emotionally, that feels really scary. Knowing I put myself and other people in danger feels really scary.”

Blackouts are not the same as passing out. During a blackout, the brain’s ability to create new memories is temporarily impaired, even though the person is conscious. This phenomenon is a serious indicator of an alcohol use disorder and can lead to dangerous situations, as Phelps’s experience of falling down an escalator attests.

Explore alcohol addiction treatment options.

7. The Power of an Intervention

An unofficial intervention by her college roommates marked a turning point. They confronted her, saying, “You’re acting really bad. We don’t like this version of you.”

“I would be mean to girls that I felt threatened by,” she admitted. “I would get in people’s faces. I would fight girls in bathrooms.” The person they were seeing was not the person they knew. At the time, Phelps’s response was to reject them: “I’ll get new friends.” But their words planted a seed.

An intervention, when done with love and concern, can be a wake-up call. It forces the person with addiction to face the impact of their behavior on the people they love. While Phelps wasn’t ready to change at that moment, the confrontation was a powerful catalyst for her eventual recovery.

8. The Destructive Cycle of Shame

Shame was a central theme in Phelps’s story, both in her active addiction and early recovery. She used alcohol to numb the shame she felt about her behavior. In turn, her actions while drinking created even more shame.

“Shame’s a bitch,” Baynard said. “It’s having to address why I feel so much shame and am I allowed to move past that shame? Am I okay now? Am I better now? Can I release that shame?”

The shame she carried was so heavy that she held onto things from her childhood, like a dog attacking a cat she was holding, for decades. She also worried about people finding out about her past actions. “I hope they get to know me and love me so much that if they do find out all the stupid things I did in my past that they can look past it somehow,” she said.

9. The Importance of Sharing Your Story with the Right Audience

“I remember talking to someone that’s non-recovery and we were, and I was like, oh, and I just started sharing my story and I was like, and this and this and this,” Phelps recalled. “And he was like, oh, oh yeah. Oh. And I’m like, noted, keep these stories for people in recovery or like the rooms or somewhere because some people it’s still not fully understood.”

Phelps found that sharing her story with others in recovery was a crucial part of her healing process. The vulnerability required to speak about her past was met with empathy, not judgment, and it helped her release the shame she had carried for so long.

10. Learning Self-Compassion

“I would never speak to somebody, a stranger, the way I speak to myself,” Phelps said. The journey to long-term recovery is not just about abstaining from substances; it’s about healing the underlying emotional wounds. For Phelps, this meant learning to be kind to herself.

It took years of dedicated work for her to find the same acceptance for herself that she so easily gave to others. She now makes a conscious effort to challenge her negative self-talk. “I have to cognitively say out loud now, good things to try and like outweigh those moments,” she explained.

Conclusion

Hilary Phelps’s journey is a powerful reminder that addiction is a complex disease that can affect anyone. Her story challenges the stereotypes of addiction and highlights the importance of addressing the internal struggles that often fuel substance use. By sharing her experiences, she offers a beacon of hope for others who may be struggling in silence, proving that recovery is not just possible but can lead to a life of authenticity, purpose, and self-compassion.

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Addressing Mental Health in Schools with Yoga: Rena Shoshana Forester

My name is Rena Shoshana Forester. I have a Bachelors of Science in Elementary Education and a Bachelors of Science in Special Education. I am also a certified, trauma-informed Yoga teacher for kids and adults. I have 10+ years of professional, international teaching experience, including two years formally teaching Mindfulness & Yoga in a school.

As a child I was diagnosed as having a learning disability and placed on a learning track that was below my cognitive abilities. As a teacher, I experienced the stress of school politics and administrative pressures hindering the effectiveness of well-intentioned teachers. Both my experience as a student and a teacher fuel my passion for improving the current landscape of mental health in schools.

Mental Wellness in School: A Full-Team Effort 

Addressing mental health in schools is particularly challenging as it requires the participation of the administrators, teachers, students, and parents, in order to truly be effective.

The challenge with administrators is for them to prioritize addressing mental health in school by understanding that it is actually a basic need that will have positive ripple effects on the school’s culture and performance far greater than anyone could ever perceive.

The challenge with teachers is that they are already swamped with content that they need to teach. Asking them to add on attending to both their mental health and that of their students risks tipping them into overwhelm, and raises the genuine question: when will they be able to fit it in?

The challenge with students is arguably the easiest to solve: it’s just making lessons on mental health and learning tools relevant and engaging for them. The greater challenge is getting them to remember to use their new knowledge and tools, which often requires partnership from the grown-ups in their lives, which is a separate but related challenge.

The challenge with parents is that they, too, are often already feeling on the brink of overwhelm, so it’s hard for them to make time for learning new information and building new habits.

At the end of the day, there is much research about how addressing mental health in schools, particularly through Yoga and Mindfulness yields positive effects. A few specific findings are outlined below:

  • “The effect of a Yoga intervention in children with attention deficit hyperactivity disorder (ADHD) was compared to conventional motor exercises. The yoga intervention achieved medium to high effect sizes on all measures; test scores on an attention task and parent ratings of ADHD symptoms. The yoga training was particularly effective for children undergoing pharmacotherapy.” -Haffner, Roos, Goldstein, Parzer, and Resch (2006, p.258).
  • “Yoga breathing techniques including right nostril breathing, left nostril breathing, alternate nostril breathing, or breath awareness was tested in a group of school children for ten days. All four groups showed a significant average increase of 84% in spatial cognitive task test scores over control, but not in verbal task scores.” -Telles and Naveen’s (1997, p.265)
  • “A small trial of yoga for boys with ADHD reported results, partly because the study was under-powered, however that yoga may still have merit as a complementary treatment for boys with ADHD already stabilized on medication.” -Jensen and Kenny (2004. p.262)
  • “The important finding of this study is that the yoga module can be taught to symptomatic inpatients with ADHD and these children were able to learn the yoga procedures. This is demonstrated by the assessment of yoga performances showing that there were improvements on all four domains of the yoga performance… The finding also indicates that as they reduced/stopped the yoga practice, the symptoms worsened. This may suggest a therapeutic benefit from Yoga.” -Hariprasad, Arasappa, Varambally, Srinath, and Gangadhar (2013, p.383)
  • “Results from the direct assessments indicated significant effects of the intervention across all three indices of self-regulation. There was also some evidence that the children who were most at risk of self-regulation dysfunction benefited the most from the intervention.” -Razza, Bergen-Cico, and Raymond (2015, p.372)

 Tackling Mental Health Challenges in School Communities

The following is a list of how I have tackled mental health challenges in school communities:

  1. As a homeroom teacher, I began each day with a 3-5 minute guided meditation.
  2. As a homeroom teacher, I showed my students 15 minute Yoga videos and cleared space in the classroom for them to practice along.
  3. As a Yoga & Mindfulness teacher in a school, I regularly taught Kindergarten and First Grade age-appropriate meditations, breathing exercises, physical postures, and deep resting techniques that they used outside of class.
  4. As a Yoga & Mindfulness teacher in a school, I facilitated Mindful Recess: an opportunity for students through 5th grade to learn meditations, breathing exercises, physical postures, and deep resting techniques that they used outside of class.
  5. As a Yoga & Mindfulness teacher in a school, I facilitated Mindfulness Week where I taught every class in the school meditations, breathing exercises, physical postures, and deep resting techniques that they used outside of class, and gratitude practices.
  6. As a Yoga & Mindfulness teacher in a school, I created a Gratitude Board where students, teachers, and faculty could stop and write something they are grateful for on a board display for all to see. When passing by, one could pause to read what others had written, also sparking a sense of gratitude for the reader.
  7. As a Yoga & Mindfulness teacher in a school, I ran a workshop for high school students before final exams to teach them strategies to reduce stress and increase focus.
  8. As a Yoga & Mindfulness teacher in a school, I taught weekly Yoga classes after school for teachers and faculty.

Holistic Healing for Mental Health Challenges in Schools

Based on my experience, in order to solve mental health challenges in schools, all parties must be addressed, and they must be addressed holistically. This means that administrators, teachers, students, and parents alike must be learning and actively practicing the interventions. This also means that the food that the school is serving must be addressed as gut health is closely tied to mental health. I do not think that there is a one-size-fits-all solution. Rather, each school community must come together to address the mental health concerns that their community is facing in a way that meets them where they are at. Each school community has a unique set of resources including time and money to give to such an endeavor, and said resources will impact what solution is appropriate.

That being said, a general solution must include:

  • An assessment of overall stress levels of the entire school community and a discussion of what might need to change based on the results.
  • Regular education for the students to learn tools for emotional processing, emotional release, increasing focus, and deep relaxation 
  • Regular space for the teachers to emotionally process, release tension, and relax deeply.
  • Regular sessions for parents to learn the same tools that their children are learning so that they can practice them together at home.
  • Regular sessions for administrators for emotional processing, emotional release, increasing focus, and deep relaxation.
  • Ongoing assessment of the effectiveness of these interventions.

The specific tools that ought to be taught to administrators, teachers, students, and parents include:

  1. Belly breathing
  2. Three-Part Yogic Breathing
  3. Alternate Nostril Breathing
  4. All of the basic Yogic postures that address tension in various parts of the body
  5. Mindfulness Meditation
  6. Deep Rest

Closing Thoughts and Future Initiatives

Kids today are already growing up in a world that we know nothing about with AI, new apps coming out daily, and unprecedented global crises. We have no idea what the world that they are left with will look like. That being said, it is safe to assume that their bodies will continue functioning similar to how our bodies function, as the evolution of the human body takes multiple generations to unfold. With this in mind, we can understand the importance of teaching them tools for self-regulation and healthy emotional processing, in support of optimal mental health.

Now, I invite you to envision with me: a world where teachers show up to school feeling nourished, calm, and supported. Where administrators show up to school feeling calm and centered. Where children show up to school feeling energized and resilient. Where parents drop off and pick up their children with smiles on their faces. In this world, a parent still might have an emotional outburst, but will take responsibility for it and model healthy emotional processing for their children. In this world, teachers will have a manageable amount of content to teach their classes that prioritizes knowledge and tools for improving mental health just as much as math, science, social studies, and language arts. In this world, administrators will go to every length to make sure that not only are the cognitive needs of students met, but their emotional needs are met too. In this world, schools will serve local produce, adequate protein, and healthy fats to supportive optimal functioning of the students.

For some of you, envisioning such a world may seem nearly impossible. For others, you may already be doing your best to make these things the norm.  No matter where you are, simply holding this vision as possible is the first step in transforming the way mental health is addressed in schools.

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Yoga Asana for Menstrual Cramps: Rena Shoshana Forester

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

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

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

How to Relieve Menstrual Cramps Aside from Pills

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

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

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

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

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

My Experience Relieving Menstrual Cramps

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

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

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

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

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

Yogic Postures & Techniques for Relieving Menstrual Cramps

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

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

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

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

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

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

Now, let’s get to the techniques.

Balasana – Child’s Pose

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

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

Marjaryasana/Bitilasana – Cat/Cow

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

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

Anjaneyasana – Low Lunge

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

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

Bhujangasana – Cobra 

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

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

Savasana – Final Resting Posture

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

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

Closing Thoughts and Future Initiatives

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

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

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

In support of you,

Rena Shoshana

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Yoga for Depression: Rena Shoshana Forester

My Background, Personal and Professional 

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

I watched my Grandma suffer from depression for my entire childhood and find no relief in the medication she regularly took. So when I understood that I was suffering from depression, I did not believe taking antidepressants would magically make me feel better, certainly not sustainably.

One of the reasons that I became a Yoga teacher is because I understood that Yoga is a scientific method that has the potential for profound healing, including relief from depression.

The Issue or Challenge at Hand: Learning to Turn Towards Discomfort

First and foremost, it’s important for me to validate any tools and resources that you, your clients, or your family members may use to cope with depression. My intent with this piece is just to make it clear that Yoga can be a part of one’s toolbox for coping with and healing from depression.

Far too many people turn away from discomfort when it arises. I used to do the same. I’ve learned that discomfort generally arises to teach us something, and leaves once we’ve learned the corresponding lesson. In order to go through this learning process, one must first develop the capacity for holding discomfort; in other words: one must learn to turn towards discomfort rather than turning away from it.

Oftentimes, depression arises as an indicator that certain needs are not being met. Turning towards depression invites an opportunity for listening to what the body is asking for and finding ways to sustainably meet the need.

My Experience Tackling Depression

Before I was a Yoga teacher, I was a school teacher. I saw students, colleagues, parents of students, and myself experience depression on a regular basis. In my personal life, I saw multiple family members—not only my Grandma who I previously mentioned—suffer from depression. I basically saw people do one of two things when depression surfaced: either take medication as a way to carry on with day-to-day living, or hopelessly accept that their depression as is.

Neither of those options appealed to me.

I initially sought out meditation, in 2015, as a way for coping with my own depression, inspired by my father. I believed this would be a sustainable approach, but was a bit disheartened by the fact that it might take a number of years before I’d see the results of my efforts. Nevertheless, I committed to regular meditation and am glad I stuck it out to reap the benefits.

Before I found Yoga, I was a competitive swimmer; I’ve always found pleasure and relief from regular physical activity. But in 2015 I took a break from swimming and found my way to a Yoga class.

Was it a coincidence or a strike of fate that I found meditation and Yoga in the same year? Who knows. What matters is that I intuitively understood that there was a connection between the two. I kept up with both practices for about a year and a half before being introduced to The Yoga Sutras of Patanjali.

When I first began reading this foundational book on Yogic philosophy, I was blown away that it had taken me over 25 years to access this information. I started to understand that Yogic postures and meditation were two parts of the same system intended to relieve humans from internal sufferings.

I was working as a classroom teacher at the time, yet felt a strong passion to teach the science of Yoga, as opposed to the science of plants, basic math, and other general education topics I was teaching.

Not a year later, I found myself at an Ashram in India deep diving into the science of Yoga, and committing to becoming a certified Yoga teacher.

Now, nearly 7.5 years later, I can confidently say that the entire scientific method of Yoga, which includes meditation, can reduce symptoms of depression, when practiced regularly, in earnest.

Yoga as a Tool for Depression Recovery 

There are a number of specific Yogic postures, exercises, and techniques that supported me in addressing depression, and they may just work for you, too!  

Before I get to that, the way that one relates both to one’s depression and to the practice of Yoga are no less important than the tools themselves. In other words, the “how” is just as important as the “what.” One must first and foremost cultivate acceptance and compassion for one’s experience of depression, and simultaneously have a sincere openness to the potential power of Yoga. This acceptance, compassion, and openness are fundamental, and no relief will come if this subtle yet significant component is skipped.

One more note before we dive into the postures: the postures and exercises that I’ve included in this post are intended to be restorative. While they may be uncomfortable, especially if they are new for you, there should be no pain. The following three warning signs are indicators that you ought to come out of the pose, and take a moment to rest in whatever position is most comfortable for you:

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

Aside from these three warning signs, all other sensations are welcome, and a part of the process of letting go, in order to make space for fresh and new energy to enter your body.

Now let’s get into some of the specific postures, exercises, and techniques, written in the order that is recommended for practicing.

Balasana – Child’s Pose

Setting up for the pose: Start in a table tip position with your hands on the ground under your shoulders and your knees on the ground under your hips. Then, bring your big toes to touch and open your knees out wide. Draw your pelvis back towards your feet. If you’re able to, let your pelvis rest on your feet. If you need some support, place pillows or folded blankets/towels in the creases of your knees, so that your pelvis can have something to rest on. Extend your arms out in front. Feel free to place pillows or folded blankets anywhere else where you need to bring the ground up to you like under your forehead or below your hands. You may not need support and that’s fine too. Once you’re in the posture, hold for a minimum of 30 seconds, or up to five minutes. When you’re ready to come out, gently walk your hands towards your body and straighten your spine back up towards the sky. Pause for a moment to feel the effects of the posture.

How it supports depression healing: Balasana (Child’s Pose) is a very nurturing posture. Simply by holding the pose, one can access feelings of safety, protection, and nourishment, this alone can relax the mind and offer relief for symptoms of depression. Additionally, nowadays there’s a lot of research proving the connection between our mind and our gut. Improving gut functioning can also reduce symptoms of depression. While people often speak about nutrition as a way to heal the gut, Balasana is another way to improve gut functioning because it compresses the abdominal muscles and offers a sort of massage to the internal organs.

Prassrita Sukhasana – Seated Twist

Setting up for the pose: Start seated in a comfortable posture, which could mean with your knees crossed, or kneeling, or even on a chair. Engage your core by pulling your belly in towards your spine and up towards your chin while simultaneously feeling both sides and the back of your torso elongate up. Check that your shoulders are relaxed, the front of your chest is broad, ears are over your shoulders, and chin is parallel to the ground. On an inhale, once again feel into the length of your torso and spine and then continue feeling into that length as you stretch your arms up to the sky, with the palms facing each other. As you exhale, turn your body towards the right, placing your right hand close to your spine behind you and your left hand on your right knee. Take another inhale and feel the right hand supporting your spine and straightening up just a bit more. On the exhale, twist from your lower belly first, then your middle belly, next your chest, and finally your neck twists last. Once you’re in the posture, hold for a minimum of 30 seconds, or up to five minutes. With every inhale, use the back hand to support the spine in stretching up. With every exhale, use the front hand to twist a little deeper, always starting the twist from the lower belly, working up into the chest, and twisting the neck last. When you feel complete, on an inhale, engage the muscles in your core and twist your body back through the center. As you exhale, twist your body to the left, now bringing the left hand close to the spine behind you and your right hand on your left knee. Continuing on this side just as you did the prior, holding for roughly the same amount of time. Remember to maintain a sense of curiosity for this second side is essentially a whole new posture for the body. When you feel complete, on an inhale, engage the muscles in your core and twist your body back through the center. Take a moment to pause and feel the effects of this posture.

How it supports depression healing: As already mentioned, mental health is deeply connected to gut health. If you think of your body like a house, the spine is the foundation and the inner organs are the respective houses. So by twisting the spine, it gently massages the inner organs from the inside out, sending vital fluids and energy there, and also assisting with detoxing any gunk that needs to be cleaned out. Energetically, I like to think about how when we twist our body, we’re able to twist our perspective. Oftentimes, a person suffering from depression is stubbornly attached to a certain story, so this shift in perspective, which starts in the physical body, can be a beneficial way to bypass the mind.

Supta Baddha Konasana – Reclined Bound Angel Pose

Setting up for the pose: Start lying on your back with the sole of your feet on the ground, knees bent up towards the sky. Take a moment just to feel your body lying down, being held down by gravity. Once your breathing is calm and regulated, let your knees fall out to each side and bring the soles of your feet to touch. You may choose to place supports such as blocks or pillows below your thighs or your knees. Keep your chin centered and tucking in towards your chest. Let your hands come wherever it’s comfortable: either on your thighs, on your torso, or on the ground. Once you’re in the posture, hold for a minimum of 30 seconds, or up to five minutes. When you feel complete, place your hands under your knees and on an inhale gently bring the knees back up towards the sky. As you take a moment to feel the effects of this posture, you may feel your body calling out to move in a certain way. Listen to these callings. For example, you may want to wrap your arms around your knees as you hug them into your chest and rock and roll, or you may want to keep the sole of the feet on the ground as you let your legs sway from side to side like wind-shield wipers.

How it supports depression healing: Supta Baddha Konasana (Reclined Bound Angel Pose) is a hip-opener. Many people tend to unconsciously store emotions in their hips. Interestingly enough, depression itself can sometimes be a “mask” for other emotions lying underneath. So allowing the hips to open in this restorative way invites the release of deep, often unprocessed emotions. Because Yoga is built on the inherent understanding between the mind, body, and emotions, these emotions are released simply by holding the physical posture.

Three-Part Yogic Breathing

Setting up for the practice: If you are already lying on your back after the previous pose, you can continue lying on your back. If you wish to practice this exercise on its own, it can be practiced seated or standing, with the spine erect. It can be helpful to start by bringing one hand to the belly and the other hand to the chest. Then take a cleansing breath: deeply in through the nose and fully out through the mouth. With the next inhale feel the lower belly expand first, then the middle belly expands, and finally the chest rises. Fully fill up the lungs and at the top of the breath exhale through the nose letting the chest fall first, then the middle belly come in, and finally the lower belly come all the way in, pressing towards the spine. One round may be enough for you, or you can repeat, recommended up to five rounds. However, if you feel that five rounds is not enough, feel free to carry on until you feel complete. Once you do feel complete, relax your hands to wherever it’s comfortable, and observe the effects of this exercise as your breath returns to its natural rhythm.

How it supports depression healing: First and foremost, in Yoga, it is understood that if one can gain control of the breath, then one can gain control of the mind. So by simply controlling the breath, one may alleviate symptoms of depression. On a deeper level, Three-Part Yogic Breathing puts extra emphasis on the exhale. This has two specific benefits. The first is that it allows one to let go of old energy that has been pent up in the body, thus creating space for new energy to come in. Second, by pulling the belly in towards the spine while exhaling, one engages the diaphragm. The diaphragm is a muscle located between your lungs and stomach. The diaphragm is connected to the vagus nerve, located in the brain. The vagus nerve is responsible for many things including activating the parasympathetic nervous system, AKA, relaxation. So, simply put, engaging the belly in deep breathing is a simple tool that can actually relax the body.

Closing Thoughts and Envisioning the Future

I’d like to conclude with a little story, hopefully it will provide you with some inspiration.

When I was in the thick of Depression, I found myself wanting to use these tools often: Yogic postures, breathing techniques, among other things. I found myself needing to rely on these tools while walking down the street, sitting on buses, eating, and in other public settings.  

At first, shame stopped me. I thought people might judge me, think I was crazy, or even call the cops for doing arguably strange things in public.

But I found myself shifting my perspective one day while walking down the street in Tel Aviv. On bench after bench, I saw person after person sitting and smoking a cigarette. Something clicked for me as I felt immense compassion for these smokers: they were just like me. These were not just smokers, they were wounded humans, just like myself, suffering from their own mind-stuff, and leaning on whatever tool they had access to in order to find some relief. Unfortunately for them, their most accessible tool was a cigarette.

I had other tools, and thanks to this article (and probably other Recovery.com articles, too!), so do you.

I asked myself, “Why would I feel shame for using my tools for coping and healing in public?” Walking a fine line to not throw shame onto the smokers, I gently acknowledged that if those smokers felt comfortable publicly harming themselves as a way to cope with dis-ease, then I surely could also lean into feeling comfortable publicly healing myself. So I began, and continue to this day, proudly using my Yogic tools in public. 

My intent is never to draw unwanted attention or disturb anyone else, but I have easily been able to find spaces in airports, parks, restaurants, and offices where I could practice my Yogic tools and find the relief I needed, without needing to hind behind the closed doors of a Yoga studio or the privacy of my own home.

This is the world I envision: where all people coping with depression not only have the tools that they need to heal, but the confidence to use those tools wherever and whenever needed.

In life and in support of you,

Rena Shoshana

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

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

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

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

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

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

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

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

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

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

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

Understanding Energy Healing Fundamentals

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

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

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

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

7 Types of Energy Healing for Mental Health and Recovery

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

1. Acupuncture: Precision Healing for Mind and Body

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

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

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

2. Reiki: Healing Touch

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

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

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

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

3. Qigong: Moving Meditation for Inner Peace

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

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

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

4. Tai Chi: Meditation in Motion

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

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

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

5. Yoga: Uniting Body, Mind, and Spirit

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

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

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

6. Meditation and Breathwork: Your Inner Healing Tools

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

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

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

Try Box Breathing: A Simple Grounding Technique

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

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

Repeat this process, creating a steady, calming rhythm. 

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

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

7. Sound Healing: Vibrational Medicine

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

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

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

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

How Energy Healing Supports Specific Recovery Challenges

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

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

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

Important Note: Finding Reputable Energy Healers

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

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

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

Building Your Personal Practice

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

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

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

Start Exploring Energy Healing to Support Your Recovery

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

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

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

FAQs

Q: What are the 5 elements in energy healing? 

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

Q: What are some other energy healing techniques? 

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

Q: Can I practice energy healing on myself? 

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

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

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

Q: Are there any side effects to energy healing? 

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

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How to Spot High Functioning Depression: Signs and Treatment

High functioning depression can look like appearing okay to friends and family, while really you’re struggling on the inside. There are a lot of misconceptions about what depression looks like. But depression actually comes in many different forms and levels of intensity. Sometimes, symptoms can be hard to identify.

Seeking help can be daunting, but you are strong enough to begin healing. You can get treatment for high functioning depression to start living to your fullest potential.

What Is High Functioning Depression?

High functioning depression is a subtype of depression in which individuals experience symptoms of depression but can maintain their daily functioning, such as going to work or school, socializing, and completing daily tasks. It is characterized by a relatively high level of functional status, low depression scores, and little agitation.

High functioning depression can be challenging  to spot, so it’s important to recognize the symptoms you’re experiencing. This disorder usually has milder symptoms of major depression1. And it can be caused by a combination of genetic factors2 and other life experiences.

Despite feeling the opposite, putting on a happy face may seem like a good way to cope with depression at first. But ignoring the signs that you might be depressed can make it worse. High functioning looks different for everyone. Sometimes it seems like a way to protect yourself from uncomfortable feelings, and sometimes it looks like wearing a mask and pretending to be happy when you are not.

While your high functioning depression might feel manageable now, it could snowball into something more harmful. But co-occurring disorders like anxiety, major depressive disorder, and insomnia can also be an issue as a result of the depression3. And if you’ve experienced these feelings for 2+ years, you may have persistent depressive disorder (PDD), or dysthymia4. 

Signs of High Functioning Depression

If you think you have high functioning depression, it’s essential to talk to a licensed clinician who can diagnose you; however, here are some of the symptoms that you can identify4: 

  • Low self-esteem
  • Changes in sleep habits 
  • Changes in appetite 
  • Internalized distress
  • Difficulty concentrating
  • Trouble making decisions
  • Feelings of sadness and hopelessness
  • High achievement orientation
  • Difficulty seeking help

These symptoms can have damaging and long lasting effects. Sometimes, high functioning depression can cause more harm than acute major depression5. But there are resources and tools available. You can stop the cycle and step into a more fulfilling, positive lifestyle by seeking professional help for your high functioning depression. 

Healing from the Inside Out: Treatment for High Functioning Depression

Acknowledging that you may have high functioning depression, and facing those negative feelings, is a vital first step in your journey toward healing. Getting a diagnosis and the right care can then get you to feel like the real you again.

Antidepressants like selective serotonin reuptake inhibitors (SSRIs) and monoamine oxidase inhibitors (MAOs) can help manage your symptoms. However, medications are even more effective when combined with other therapies5. 

Talk Therapy

Cognitive behavioral therapy (CBT) is proven to be one of the best treatments for depression6. This therapy helps you identify unhelpful thought patterns that might contribute to your high functioning depression. Then, you’ll learn how to replace those negative thoughts with positive ones. Once you build out these new ways of thinking, your emotions will likely become more manageable. And you’ll learn habits to overcome any new challenges that arise in the future.

Cognitive behavioral analysis system of psychotherapy (CBASP) is a therapy designed specifically for persistent depression7. CBASP helps you create a clear, step-by-step action plan to tackle your issues. You’ll learn how to develop constructive, positive habits. And you’ll focus on your actions’ impact on yourself and others. This, in turn, motivates you to maintain a positive lifestyle.  

Holistic Therapies

Healing requires looking at the whole “you.” And healthy lifestyle changes can enhance treatment for depression5. There are a few different holistic practices that you can incorporate into your recovery to heal your mind, body, and spirit.

Yoga builds physical and mental strength, which makes it an effective treatment for depression8. Yoga can provide community and a sense of belonging, and depression-related themes can be shared in classes. You’ll work through breathing exercises, learn resilience in different poses, and practice mindfulness. And you can do it from anywhere and on your schedule. 

Meditation and mindfulness are another instrumental way to treat depression. In fact, data shows that mindfulness-based training is as effective as other talk therapies for depression treatment8. These practices draw your attention to the present moment and your surroundings. By incorporating mindfulness into your daily routine, you can become more aware of your emotions. And in time, you can better manage your feelings and choose to seek the positive. 

How to Support Someone with High Functioning Depression

If you think someone you love is experiencing high functioning depression, providing a listening ear and complete understanding can go a long way. While you can be a support system for the person you love, encouraging them to get professional treatment is the best way to help them heal. You can be their rock, guide them through the process, and be patient as experts help your loved one work through their depression. 

Learning to Live Fearlessly

Coming face-to-face with your depression can be scary. But by confronting what’s holding you back, you can set yourself free. Tap into your resilience by seeking help for your high functioning depression. 

Change happens in small steps. Here are 6 things you can start doing today to live fearlessly: 

  1. Seek professional help
  2. Challenge negative thoughts
  3. Practice self-care
  4. Reach out for support from friends and family–remember reaching for help is a good thing
  5. Make manageable changes (i.e. daily routine, new hobby)
  6. Set goals for yourself
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How Fitness Supports Us in Addiction Recovery and Beyond

It’s no secret that exercise makes you feel good. These positive feelings are thanks to endorphins released during and after physical activity. It can also be an important part of healing your body from the effects of addiction, trauma, and stress.

Recovery is all about building a sustainable, healthy routine, and exercise can help you get there. Because of this, many addiction and mental health rehabs focus on fitness, and have amenities to help you stay active during your care. 

Why Exercise is Good For You

Exercise helps physical and mental health,1 and can improve the following:

  • brain health
  • anxiety
  • depression
  • sleep
  • focus
  • confidence

One study found that “People who exercised had about 43% fewer days of poor mental health.”2 

Exercise Lowers Stress Levels

Exercise reduces stress3 by lowering stress hormones like adrenaline and cortisol. Rhythmic activities like walking clear the mind, helping you relax naturally. 

Stress makes people more prone to relapse,4 so learning to manage it is crucial for recovery. A regular fitness routine decreases the likelihood of falling back into familiar coping patterns.

personal training the banyans
An exercise physiologist designs individual exercise plans for each client at The Banyans in Brisbane, Australia.

Physical Fitness Helps Treat Depression

Studies show that exercising is effective in treating depression.5 On the flip side, not exercising is a risk factor for developing depression. When you work out, your brain releases serotonin, a hormone that improves your mood. (Antidepressants relieve depression by increasing serotonin levels.)

Even just a few minutes of physical activity per day can make a big difference in your mood. One study compared people who exercised with those who didn’t. Researchers found that 1.25 hours of walking per week lowered the risk of depression by 18%.6 This decreased by 25% with at least 2.5 hours per week.

Regular Exercise Reduces Anxiety

Research shows that physical activity is associated with less anxiety.7 It can help distract you from anxious thoughts. Instead, you’ll focus on something positive, like finishing a workout or achieving a goal—even if that’s just walking for 20 minutes. 

Exercise Improves Your Overall Well Being

By trying new activities and overcoming challenges, your confidence will increase.8 You’ll start to feel better as your immunity, sleep, and energy levels improve. And your risk for disease and health complications goes down as your body repairs the damage caused by substances and prolonged stress. Drugs and alcohol aren’t kind to your body, but the good news is that damage is usually not permanent. Exercise can be the first step in working towards better health—and a better outlook on life.

Exercise and Addiction

Studies show that exercise facilitates recovery from substance abuse9 in these ways:

  • decreases the likelihood of relapse
  • lessens drug-seeking behavior
  • reinforces positive change

People who exercise are less likely to use drugs.10 It’s likely that its ability to reduce stress, and therefore regulate emotions, is a factor. You can see the effects in animal studies, too: opioid-dependent rats took morphine less often when they swam consistently.11 Rodents dependent on cocaine were less likely to use the drug when they had access to an exercise wheel.12 A fitness routine adds structure to your day, allows you to explore new interests, helps you build community, and even overcome addiction.

A New, Healthy Hobby

Physical activity can become a new way to spend time outside of substance abuse. It can even become a new hobby. You might realize that you love spending time at the gym or running outside. Or, you may return to an old interest: maybe you used to shoot hoops for hours or play volleyball every weekend with your friends.

Regardless of the role fitness has in your life, it’s important to find activities you enjoy doing while sober. These can replace the time that you used to spend using drugs. Remember that recovery can—and should be—fun.

cycling white river manor
Cycling at White River Manor in Mpumalanga, South Africa

A Way to Meet Other Sober People

Physical fitness can give you a way to connect with new people, both in rehab and after you leave. During rehab, you can bond with people over similar interests in a specific activity, like rock climbing or dancing. These new relationships can be instrumental in your recovery process: it’s important to have people to talk to when you’re feeling down. It’s especially helpful to surround yourself with others that have had similar experiences. They can empathize with, and truly understand, what you’re going through.

Exercise Rewires Your Brain

Exercise releases dopamine in your brain. This hormone is responsible for “good” feelings, and can even have pleasurable effects similar to those you get from drugs. This is because exercise and substances activate some of the same reward pathways.

Exercise also prevents further brain damage from substance use13 and promotes cell regeneration. And forming a new habit can actually change your brain. “Neuroplasticity” is the brain’s ability to create new connections. You can use this to your advantage by introducing exercise into your own routine. If you continue to exercise consistently in a way that’s fun and sustainable, it can become a healthy habit that you genuinely enjoy. 

Luxury Rehab Fitness Amenities

You’ll have an array of fitness options at different luxury facilities, from fun activities to personal trainers. Remember that it’s important to choose something you like doing. Studies show that you’re more likely to stick with an exercise routine14 if you enjoy it. So if you already love yoga, you can choose a center like Veritas Detox that offers classes. Or if you’ve always thought that boxing looked fun, you can check out a facility like SOBA New Jersey.

Gym Amenities

Many rehab facilities have fitness centers. At Sierra Tucson, clients can take advantage of their many fitness amenities. Soak up views of the Santa Catalina Mountains from their outdoor swimming pool or work out in the fully equipped gym. You can even learn how to rock climb on their indoor rock wall.

At Hollywood Hills Recovery, clients have access to a personal trainer, as well as group or private fitness classes.

Sports Opportunities

Social support is an important factor in sticking to an exercise routine.15 Team sports are a great way to foster new relationships. Futures Recovery Healthcare is an ideal facility for sports lovers. Challenge another client to a game of tennis, basketball, or volleyball on one of their many courts.

Rehab Facilities for Athletes

If you’re an athlete, you may want (or need) to continue training while in treatment. All Points North’s specialty program for athletes was created by professional athletes. Their center provides top-tier amenities to support your needs, like an indoor lap pool and personal trainer. 

At Soberman’s Estate, clients work with fitness coach Carl Hargrave. Once an NFL coach, he now helps clients find healing through fitness and prepare for the “field of life.”

Outdoor Activities

Recreating in nature provides many benefits—and some rehab facilities offer adventure therapy activities, like hiking and biking. For example, Lions Gate Recovery provides recreational outings to the nearby Zion National Park. Colorado is world-renowned for its outdoor opportunities, and All Points North Lodge in Vail is no exception. Clients can hike, paddleboard, or mountain bike in the summer, and go snowshoeing, snowboarding, or skiing in the winter.

Spending time in nature positively affects mental health.16 For example, researchers found that people who were outside for at least 2 hours per week had better overall well-being. This averages out to just 15 to 20 minutes per day. When you combine this with exercise, the effects are twofold: you reap the benefits from both physical activity and time in green spaces.

Find Joy on the Other Side of Healing

No matter your age or ability, even small amounts of exercise provide important mental and physical benefits. While physical activity is only part of your recovery journey, it plays an important role in maintaining a healthy lifestyle for years to come.
See our curated list of rehabs with exercise programs to view fitness amenities, activity options, compare prices, and more.

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Affordable Luxury Care in the Tropics: 7 Reasons to Consider Rehab in Malaysia

Lush surroundings, cost-effective treatment, and quality care: these are just a few of the advantages of luxury rehabs in Malaysia. 

Treatment facilities here can help you heal from the inside out. And with plenty of interesting activities, holistic treatments, and personalized programs available, Malaysia is the perfect backdrop for many people’s recovery journeys. We’ll explore those reasons in depth below.

1. Malaysia’s Dense Rainforests and Dreamy Coastlines are Healing Settings

In the tropical climate of Malaysia, vibrant rainforests teem with life. Bright vegetation encircles the capital city, Kuala Lumpur. Hot weather combines with plentiful rain to make greenery flourish. Green gives way to blue once you reach the sandy beaches that ring the country’s coastlines.

If this is the setting you’d like to start your recovery journey in, you’re in luck: several luxury rehabs offer comprehensive care in Malaysia. One such facility is Shine Wave Retreat, in the hills of Johor Bahru. Palm trees pepper the outdoor patio and grassy knolls surround the campus. Patients find refuge at this private oasis while they seek recovery for mental health conditions like anger, depression, or bipolar disorder.

Unique Jungle and Ocean Activities 

Some rehabs in Malaysia plan outings that immerse clients into the stunning landscape. Solace Asia, for example, has a variety of exhilarating outdoor activities to choose from. Time here might include white water rafting on local rivers, spotting monkeys, birds, and lizards on local trails in the forest, or reef diving among tropical fish and sea turtles.

Whatever adventure you embark upon, you won’t just be having fun—you’ll also be healing. Research shows that challenging yourself with new activities is beneficial for mental health.1 Adventurous pursuits make you feel good because they activate the same areas of the brain that rewards do. Learning new things strengthens your brain by creating new pathways. You’ll build confidence by accomplishing things that scare you. And you’ll feel more fulfilled—“a sense of flourishing,” says Frank Farley, Ph.D., a professor at Temple University.

And thanks to the tropical climate, it’s possible to do many of these activities most days of the year.

2. The Year-Round Warm Climate 

You can expect temperatures in Malaysia2 to range from warm (23°C or 73°F) to hot (32°C or 90°F). Because Malaysia has a tropical clim​​ate,3 conditions will be both humid and rainy. Monsoons bring heavy rainfall. The northeast monsoon lasts from November to March, and the southwest monsoon occurs from May to October.

If you’re wondering what to pack for rehab, definitely bring clothes for hot weather. However, most people in Malaysia are Muslim and dress conservatively. Because of this, it’s more acceptable to wear loose, lightweight clothing with more coverage for outings. A staff member at your facility can help you decide what to bring.

3. Malaysia Rehabs Accommodate Your Needs

It’s important to have your needs met as you focus on the challenging work of recovery. Whether you have diet restrictions or co-occurring mental health conditions, luxury treatment facilities in Malaysia are happy to accommodate.

Special Programs for Adolescents and Young Adults

No one is exempt from mental health conditions. Children, teens, and adults can all face challenges like depression or anxiety. In fact, research shows that mental health issues are on the rise in kids.4 And many struggle with additional distress due to recent world events. A report from the World Health Organization (WHO) found a 25% increase in anxiety and depression5 of people worldwide in 2020. 

Fortunately, centers like Shine Wave Retreat and The Wave Youth Clinic offer specialized treatment for young people, so no one is left behind.

The Wave Youth Clinic in Kuala Lumpur is a dedicated teen and young adult treatment center. Their full spectrum of care includes boarding and education, outpatient, and online services.

The Wave Youth clinic
An indoor pool, yoga deck, and outdoor basketball court are some of the amenities available at The Wave Youth Clinic in Kuala Lumpur, Malaysia.

Flexible Dietary Offerings

Good nutrition is crucial in recovery as you heal from the damage of substances and stress. Whether you’re gluten-free, dairy-free, plant-based, or adhering to religious guidelines, treatment centers cater to clients’ dietary needs.

At Serene Retreat, staff can prepare Kosher, Halal, vegan, or vegetarian meals. At Solace Asia, all food served follows Halal guidelines. Many luxury rehabs place a focus on healthy eating and will gladly adjust their menus to your dietary restrictions—check with admissions staff for details. 

Dual Diagnosis Treatment

Mental health conditions often underlie substance use disorders. This is known as a “co-occurring disorder” or “dual diagnosis,” and many people aren’t aware of this until they discover it in treatment. It’s more common than you may think: about 9.2 million adults in the U.S. have a co-occurring disorder.6

Co-occurring disorders are complex, and require treatment by a team that truly understands them. You might require a combination of techniques that involve clinical, holistic, and medication-assisted care. Solace Asia is one rehab that specializes in dual diagnosis treatment.  Clinicians work with clients to create a personalized treatment plan that’s based on psychotherapy and may or may not include medication, depending on your needs. 

solace sabah slide 0
Solace Asia‘s quiet, tropical property sits tucked away in the heart of Kuala Lumpur, Malaysia.

4. Healing (and Happiness) With Holistic Care

Luxury rehabs in Malaysia emphasize holistic care. Holistic treatment focuses on the whole person, addressing physical, mental, spiritual, and social needs as part of the recovery journey. Mind-body practices like yoga and mindfulness meditation facilitate the healing process and reconnect you to your happiness.

“Many of us forget to be happy,” says Solace Asia’s CEO & Clinical Director Dr. Prem Kumar Shanmugam. “Happiness is the basis of living. And I think whatever we do, it has to be based on being happy.”

Yoga

Yoga combines breath and movement to calm the mind and rebalance the body. Its many health benefits include reducing stress, depression, and anxiety.7 Avoiding difficult emotions is a huge driver of addictive behavior. But yoga helps people come into an easier, less judgmental relationship with these feelings—thus decreasing the urge to use.

It’s no surprise, then, that yoga is a common fixture at many rehabs. And this holds true at treatment centers in Malaysia, like Shine Wave Retreat, where clients are encouraged to take part in regular classes.

Art Therapy

You don’t have to be a skilled artist to try art therapy; the goal of this experiential therapy is to serve as an outlet for your personal expression. Art therapy provides a safe environment to process feelings that are difficult to discuss. 

According to research, art therapy supports the recovery journey8 in these ways:

  • boosts self-esteem
  • improves self-awareness
  • builds emotional resilience
  • develops social skills
  • increases insight
  • reduces stress

The Wave Youth Clinic uses art therapy to help their teen and young adult clients through a variety of challenges. “Art therapy offers our young people a safe form of emotional expression and communication, unrestricted by language and/or communication difficulties,” says the center’s Clinical Lead, Mahisha Naidu. “The art offers a bridge between their inner world and the outside world, free of the confines of meeting certain levels of cognitive functioning.”

5. Cost-Effective Recovery

Rehabs in Malaysia are extremely affordable compared to other countries. At Serene Retreat, clients pay MYR 25,000 (about $5,500 USD or £4,500 GBP) for 28 days. 

Rehabs in the West have a much higher cost—private rehabs in the U.S., for example, average $1,000 USD per day or more. Treatment in Malaysia means all-inclusive care at an accessible price point. 

serene retreat sabah dining
Serene Retreat in Kuala Lumpur, Malaysia offers luxury accommodation at an accessible price point.

CEO & Clinical Director of Solace Asia, Dr. Prem Kumar Shanmugam says increasing access to mental health treatment is part of Solace Asia’s mission:

“When we first started Solace, our mission was to make sure anyone suffering from addiction could recover and live a normal life. After a few years, we revisited our mission and realized we have to make treatment affordable to the masses.”

And budget-friendly options don’t mean you have to sacrifice comfort. Luxury rehabs here are well-appointed with amenities like gourmet dining, outdoor pools, fitness facilities, adventure outings, and more.

6. Ambitious Treatment Standards

Many rehabs in Malaysia strive to stay up to date on the latest research and treatments. Dr. Shanmugam explains how the team at Solace Asia works to continually improve their programming: 

“We have a team of addiction treatment experts who are certified in this field specifically,” says Shanmugam.

“We make sure that our clinical team goes for training continuously. We are involved in research, in publications. We constantly keep ourselves updated with the latest treatment approaches.”

The Wave Youth Clinic also strives for clinical excellence, aiming to “raise the bar in the standards of family and adolescent therapy” internationally. Their integrated treatment approach is based on 7 core elements: clinical, medical, education, global citizenship, outside-inside, experiences, and destination future. 

7. Easy Air Travel

Malaysia has 6 international and 16 domestic airports.9 You’ll most likely fly into the Kuala Lumpur International Airport (KLIA), as this is the main international airport. Once you arrive in Malaysia, it’s easy to take a connecting flight to an airport closer to your final destination. Most luxury rehabs can help you arrange airport transfers, and some can even connect you with sober coaches or companions to accompany you on the journey to the facility. 

See more on arranging treatment abroad in our article on traveling to rehab. 

Find Peace in the Land Below the Wind

Malaysian rehabs can be a great option for those who want treatment in a luxury setting, at non-luxury prices. The country’s incredible jungle and beach destinations and relaxed pace of life can go a long way toward easing the transition into recovery. 

See our list of luxury treatment centers in Malaysia to learn more about facilities, pricing, and program highlights, and reach out to admissions staff directly.

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India’s Holistic Rehabs Treat Your Mind, Body, and Spirit

Travelers are drawn to India for its beautiful landscape and tropical climate. This country is perfect for people who enjoy warmer weather and striking views of the Himalayas, lush jungles, or vast beaches. And its vibrant culture has a focus on holistic wellness—which is a great fit for some people in recovery.

If you’re interested in integrated treatment for addiction, you may find what you’re looking for at a rehab in India. This approach is designed to help you heal as a whole person, instead of only treating one health issue at a time. 

What Is Holistic Treatment?

Most of India’s rehab centers take a holistic approach to addiction recovery. The goal is to help you heal your mind, body, and spirit as one. These programs also have a strong focus on spirituality. Treatment may include activities like yoga, meditation, and massage.

Some of these alternative methods are controversial, due to a lack of scientific data deemed legitimate in the Western world. However, many people find these ancient treatments helpful. Holistic techniques may be gentler than Western ones, with a larger-picture approach to healing and a greater focus on sustainable wellness. For instance, you may be able to go through treatment without taking prescribed medications. Instead, clients use diet and exercise as tools to improve their mental health.

And there’s no need to choose one philosophy over the other. You can do yoga and take antidepressants. You can join a support group and meditate. Some rehabs even recommend this combination approach. Lotus Wellness and Rehabilitation Center, for example, combines traditional Ayurveda with Western biomedical treatments. 

Lotus Wellness and Rehabilitation Center blog
Lotus Wellness and Rehabilitation Center in Tamil Nadu, India, combines holistic and Western treatment methods.

India’s Most Popular Therapies

You’ll encounter many different holistic treatment methods at rehab facilities around the country. These are some of the most popular.

Meditation and Mindfulness

Mindfulness is a practice that teaches you to just be in the present moment. These exercises can help you cultivate self-awareness and improve emotion regulation.

Meditation is a mindfulness technique that helps quiet your mind. You’ll feel more at peace, and learn to let your thoughts pass by, without attaching emotions to them. And you don’t have to meditate for hours to reap the benefits. Meditating for only 13 minutes a day, over the course of 8 weeks, had a profound effect1 on participants in one study. After treatment, they felt more positive and less anxious, and their memories improved. And mindful meditation can be an effective treatment2 for addiction.

Most treatment centers in India offer some form of mindfulness training. For example, Kairali The Ayurvedic Healing Village provides daily group meditation sessions.

Kairali The Ayurvedic Healing Village‘s peaceful surroundings in Kerala, India, set the tone for their meditation sessions.

Yoga for Mental Health and Addiction

You don’t need to be flexible or strong to try yoga. While this practice has physical benefits, it’s also about self-acceptance—not competition. And because yoga originated in India, you’ll get the full experience by practicing here. You may even enjoy it enough to continue after you leave rehab.

In addition to its physical health benefits, research shows that yoga contributes to positive mental health outcomes.3 It is especially helpful for people who are quitting smoking.  

These positive effects translate to people with other mental health conditions as well, like women with PTSD.4 One study discovered that practicing yoga for 12 weeks decreased these subjects’ PTSD symptoms. These changes were present both right after the study and at the 3-month follow up.

People in addiction recovery5 can also benefit from yoga. Research shows that yoga minimizes stress, decreases addictive behaviors, improves confidence, and increases self-control for these patients. One survey even found that yoga is “an effective tool” for people in every stage of recovery.6 Because this practice addresses both physical and spiritual wellness, it can be an important part of integrated treatment.

Ayurvedic Medicine

Ayurveda,7 also called Ayurvedic medicine, is an ancient, holistic approach to health. It teaches that diet, exercise, and herbal remedies can all contribute to a healthy lifestyle. 

Providers at Kairali The Ayurvedic Healing Village incorporate Ayurvedic teachings into rehab for addiction, chronic pain, and other conditions. They describe these techniques by explaining that “the human body is made up of 3 components,” or doshas.  Each dosha has 2 distinct elements:

  • Vata consists of space and air. Vata controls movement in the body and mind, like blood flow, waste elimination, breathing, and thought.
  • Pitta consists of fire and water. It is associated with heat, metabolism, and transformation within the mind and body. These functions include digestion, perceptions, and understanding right and wrong.
  • Kapha includes water and earth. This dosha governs structure and lubrication in both the mind and body, like the joints, lungs, and body tissues.

Depending on your specific needs, you may try various Ayurvedic therapies during inpatient treatment. These may include, but are not limited to, the following:

  • Abhyangam is a type of oil massage that improves sleep, circulation, and more.
  • During Podikizhi, the practitioner pounds warm bundles of herbs onto the body. This relieves muscle spasms and joint stiffness.
  • In Sirovasti, a clinician pours oil into specially-designed head gear while you wear it. This treatment relieves migraines, stress, sinusitis, and other issues.
  • During Kavalagraham, you’ll gargle oils and other Ayurvedic medicines to promote oral health.
  • Dhoompanam is a practice in which you inhale medicinal smoke intended to detox your body.

Your Ayurvedic practice doesn’t have to end when you leave rehab. Kairali The Ayurvedic Healing Village also provides lectures on Ayurveda every week, helping clients learn how to implement these techniques into daily life.

Acupuncture for Physical and Mental Wellness

During an acupuncture session,8 a trained acupuncturist will insert small needles into specific anatomical points. These points correspond with meridians, which are channels of energy that run throughout the body. The goal is to remove energy blockages, so that your qi—or vital energy—can flow freely. According to traditional Chinese medicine, this treatment can improve your physical, mental, and spiritual health. 

Massage for Detox and Recovery

Massage treatments can help you heal—both mentally and physically. Research suggests that massage therapy can treat chronic pain and various mental health conditions.9 And it’s hugely beneficial for people in early recovery from addiction. In fact, massage might even help decrease withdrawal symptoms.10 Rehab centers in India may offer Western styles of massage, Ayurvedic massage, or a combination of these techniques.

Ayurvedic massage techniques11 incorporate special oils, which are chosen based on the client’s energetic balance. Different oils correspond with the doshas, and are used to achieve specific purposes during treatment. Your provider may also stimulate certain pressure points that correspond to other areas of the body.

Mamta Landerman, president of the California Association of Ayurvedic Medicine, addresses the importance of Ayurvedic massage.12 “Ayurveda addresses therapies that relate to all the 5 senses,” she says. “And a very important component is the sense of touch.” For many clients, this is an essential part of holistic treatment.

Nutritional Therapy

A balanced diet can contribute to better health—and not just physically. In fact, studies show that good nutrition improves mental health,13 lowering depression and anxiety.

Because of this, most rehabs in India offer some form of nutritional therapy. For example, many centers will design a personalized nutrition plan for each client. These healthy, organic meals help you heal from the inside out. 

Kairali The Ayurvedic Healing Village takes it a step further. This center offers cooking classes, where clients learn to make their own rejuvenating meals. With this new skill, you can continue to eat well even after returning home. And, like any other creative pursuit, cooking can help you find joy in recovery. 

Train Your Brain With Music

Studies show that listening to music can decrease anxiety.14 Research suggests that music may even be more effective than anti-anxiety medication. Music has a natural ability to boost levels of certain hormones in your brain—like dopamine—that can increase positive feelings. In addition, music can decrease cortisol, which is the hormone involved in stress. Because of the role dopamine plays in addiction,15 the chemical effects of music can support your recovery process.

Alpha Healing Center offers various holistic treatments, including a Brain Health Training Program. In this program, clients participate in various activities, one of which is Brain Music Therapy. They describe Brain Music Therapy as an innovative treatment “based on the premise that personalized music derived from a guest’s own brain wave patterns can affect emotional stability.” Because this treatment hasn’t produced any negative side effects, it’s safe to try, and worth combining with other therapies. 

Alpha Healing Center India blog
Located in Gujarat, India, Alpha Healing Center offers innovative holistic treatments like Brain Music Therapy.

Hypnotherapy for Substance Misuse

According to researchers, hypnosis16 is a “state of awareness, (or consciousness), in which a person’s attention is detached from his or her immediate environment and is absorbed by inner experiences.” Hypnotherapy is just what it sounds like: receiving therapy while under hypnosis. 

Research shows that this treatment can minimize pain and emotional stress. It’s highly effective for patients with depression17 and anxiety.18 And one study found that “clinical hypnotherapy is a powerful promoter of mental and behavioral change” for people healing from addiction.19 In the right environment, this can be an inspiring way to start your recovery journey.

How to Travel to—And Within—India

India’s 2 largest airports20 are Indira Gandhi International Airport in New Delhi and  Chhatrapati Shivaji International Airport in Mumbai. Each one serves over 80 destinations. Because of this, it’s easy to travel to rehab in India—although it may be a long flight.

In addition to India’s 30+ international airports,21 there are more than 100 domestic ones scattered throughout the country. This makes it easy to take a quick flight if you’re traveling within India. 

If you fly to rehab, most centers will pick you up from the airport. 

If you’re traveling internationally, you may need a visa for India.22 These regulations vary by country, and you may need to apply in advance. Check with your rehab’s admissions team to see if they can help you arrange for travel.

Start Your Recovery Journey in India

If you’d like to begin your healing journey in a place that emphasizes spiritual and personal wellness, India might be a great fit. Maybe you want to surround yourself with people who share your values. Or if you’re coming from abroad, you might not have access to these treatments in your home country. Whatever your reasons, India is waiting for you. And so is your recovery.

Visit our list of rehab centers in India to learn about their philosophies, amenities, and unique treatment options.

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Spain’s Relaxed Pace Sets the Stage for Recovery

Spain is known for its warm weather and rich culture, full of history and art. You’ll find everything in this temperate climate, from peaceful countryside to picturesque mountain and seaside views. If you’re looking for a holistic approach to treatment with a beautiful backdrop, you may want to attend a rehab facility in Spain.

Spain Offers a Warm Climate and Beautiful Views

There’s a reason that Spain is the 2nd most visited country in the world1—or rather, there are several. People flock to Spain for its bright sunshine, mild climate, and beautiful landscape.

The Healing Power of Sunshine

Spain is known for its beautiful weather2 and abundance of sunshine, and is a destination of choice for many Europeans wishing to escape the colder months. Spain’s official slogan is: “Where the sunshine follows you through every season,” which makes sense, since the country receives about 3,000 hours of sunshine each year. It’s home to Alicante, the sunniest city in all of Europe,3 which gets about 349 hours of sun each month. Málaga comes in 4th place, with an average of 345 hours of sun per month, and several other Spanish cities make the top 30 list.

This beautiful weather isn’t just pleasant—it can also directly impact your recovery. Serotonin, a neurochemical best known for influencing happiness, is affected by your exposure to sunlight. A large body of evidence demonstrates the positive effects of good weather on mental health, including one study that found sunshine increased serotonin production4 in a sample group of men.

Spain’s relatively mild climate is warm year-round, although it’s generally colder and wetter the higher in elevation you climb and the further north you go. You may want to be mindful of this when choosing Spanish treatment centers in the best location for you.

Panoramic Views of the Sea, Mountains, and Countryside

This country is surrounded by the Mediterranean Sea on its eastern side, and the North Atlantic on the western side. Spain’s vast landscape5 is composed of several mountain ranges spread throughout the country, and its cliffsides offer unparalleled views of the gold-sand beaches below. Throughout the country, you’ll find small cobblestone villages and serene, peaceful landscapes dotted with orange, lemon, and olive groves.

Spain landscape
Spain’s serene and varied landscape promotes a deeper sense of connection to nature for many.

Clients at Camino Recovery, located in Vélez-Málaga on the southern coast, will live in a cortijo, a traditional rural farmhouse commonly found in that region. These historic Spanish homes are often surrounded by acres of land, and the Camino Recovery residence is no exception. The Sierra de Tejeda mountain range creates a beautiful backdrop, and clients are invited to explore the trails around the area and in the nearby Almijara and Alhama Natural Parks each Sunday.

The Mediterranean coast offers stunning views of the cliffs from The Bridge Marbella. You can take in the landscape from the tranquil outdoor seating areas, or from your room in this center’s Spanish villa.

At Ibiza Calm you can visit stunning neighboring beaches, namely Benirrás Beach with its amazing sunsets. The center’s main building is a 500-year-old Ibizan farmhouse surrounded by 8 private acres and lined with citrus orchards, and you can enjoy the stunning scenery during daily walks in the countryside.

These facilities aren’t set in natural areas by chance. Numerous studies have found that nature is an extremely important factor in a healing space.6 Research shows that the presence of gardens—and even just views of them—can reduce stress.

Vibrant Spanish Culture

Spain is chock-full of unique museums and art made by world-renowned artists like Picasso, Dalí, and Gaudí, set in historic towns and villages full of classic Spanish fare like tapas, or appetizers, and paella, a popular rice dish. Spain also has the 4th largest number of UNESCO World Heritage sites7 in the world, with famous cultural landmarks like the Sagrada Familia in Barcelona and the Alhambra in Granada.

Some rehab facilities, like Camino Recovery, organize trips to nearby cultural attractions, like the Picasso Museum in Málaga, the birthplace of this famous artist. You can also explore the nearby pueblos blancos, or white villages, of Frigiliana and Comares, which are known for their cobblestone streets, beautiful views, and whitewashed homes and buildings.

Malaga
Some rehabs in Spain include trips to historic sites as part of their program.

Solice in Marbella also encourages clients to explore the nearby cultural attractions, like the city’s old town. Clients are also welcome to try local food and tapas, stroll along the promenade, and visit other nearby historic towns like San Pedro.

Accessibility & Ease of Travel

There are over 40 international airports in Spain,8 which makes flying to your location of choice much easier. Most U.S. airports have flights to at least 1 Spanish destination, and many larger U.S. airports operate flights to more than 1 location. Once you arrive, it’s simple to take another flight within Spain to your final destination, if necessary.

Many treatment centers offer an airport pickup service. Although Spain has an extensive public transportation system, it might be difficult to navigate on your own in a foreign country. Make sure to talk to your facility’s administration office to determine the best way to reach your rehab center.

Remember that while many people prefer to travel for inpatient rehab, this isn’t the right choice for everyone. If you would be more comfortable staying closer to home, there are plenty of rehab facilities around the world—some of which are likely in your area. Wherever you choose to begin recovery, it’s important to find a program that suits your unique needs.

Treatment in Spain’s Rehabs Is Tailored to You

Many rehab centers realize that treatment is not one-size-fits-all, and often needs to be specific to the client’s needs. In addition, several centers in Spain favor a one-on-one treatment approach, which is perfect for those who value their privacy. Although anyone can benefit from individualized care, people with a dual diagnosis, executive professionals, and high-profile clients may find it especially helpful.

Secluded properties can give you much-needed space to focus on healing without distractions, in addition to providing a safe environment to heal. This, coupled with personalized care, can help you put emphasis on your recovery process. Treatment centers like THE BALANCE Luxury Rehab and Istana Jiwa Ibiza treat 1 client at a time in their own, private residence. Istana Jiwa Ibiza’s villas are scattered around the island of Ibiza, and are unbranded with no observable connection to the center. This makes them a great option for those who would prefer an extra layer of confidentiality in recovery. At both centers, treatment programs are tailored to each client with a private team of specialists. There are no group activities or shared facilities.

The Balance Spain
THE BALANCE Luxury Rehab offers an ultra-private experience on its secluded grounds in Mallorca, Spain.

Some treatment centers, like Phoenix Programmes S.L., also offer stepped-down care options. Clients at this center can choose from online and daytime-only programs, or stay in their in-house sober living program. They realize that not all clients are able to, or want to, attend an inpatient rehab facility, and try to offer programs that will work for anyone’s schedule. In addition, they create a personalized treatment plan for each client.

Unique Activities and Therapies

Family and equestrian culture have strong roots in Spain, and some rehab centers focus on these aspects in their treatment plans. Because of their proximity to the ocean, some facilities offer unique therapies like surf and dolphin therapy, as well as a variety of other beach activities.

Equine Therapy

Spain has a strong equestrian culture,9 and 1 region even has a horse named after it: the Andalusian horse. Although equine therapy is not unique to Spain, horses are a big part of their history and traditions.

Camino Recovery’s program director Don Lavender pioneered equine-assisted psychotherapy (EAP), and has used it in his work since the 1990’s.

“Through interactions between the horse and the client, a therapist can help the client work through issues, often more effectively than talk therapy.”

– Camino Recovery

Seaside Activities

Outdoor activities aren’t just a way to have fun; they can also be an important part of recovery. Studies show that exercising outside has positive effects on your health,10 both mentally and physically. These activities don’t just invite you to let off steam; they may also help you develop new skills and build confidence.

With this in mind, THE BALANCE Luxury Rehab encourages clients to attend unique outdoor therapies, like surf and dolphin therapy. Adolescent participants in one study reported that spending time in these “blue spaces,”11 or “environments characterized by the presence of water bodies” produced feelings of calmness and tranquility. In addition, they also offer more traditional outdoor activities like beach walks, yoga, horseback riding, fishing, and more.

Family Therapy

Family is an important component of Spanish culture, so it makes sense that so many treatment centers focus on family dynamics and include them in the rehabilitation process. And studies show that healthy close relationships contribute to your healing process.12 Relationships like these, such as those with family, are associated with improved health and well-being.

Camino Recovery exterior pool
Family members are invited to Camino Recovery‘s property in Vélez-Málaga, Spain as part of their family program.

Camino Recovery understands the positive impact that family support can have during and after a client’s recovery. They invite family members to attend a 4-5 day family program, during which the family discusses their own issues and learns about healthy relationships and coping mechanisms in group therapy sessions. Family members are also encouraged to learn more at educational lectures.

Depending on your specific relationship with your family of origin, this type of therapy may or may not be a good fit. Whether or not you invite them to participate in this aspect of your recovery, you can still use your time in rehab to hone your interpersonal skills, either in therapy or with other members of your cohort.

Starting Your Recovery in Spain

Traveling somewhere new can help you gain perspective on life at home. At a rehab in Spain, that perspective might be informed by the majesty of nature. The culture’s focus on the arts might inspire you to create a life you love, using the tools you learn in a program tailored to support your needs and goals.

Learn more about all that rehabs here have to offer, including amenities, activities, specialized programming, and more, in our searchable directory of Spain rehabs.

Frequently Asked Questions About Rehab in Spain

What are the benefits of rehab in Spain for addiction treatment?

Rehab in Spain offers serene scenes, warm weather, and is surrounded by historic sites. Centers may feature upscale amenities, personalized treatment plans, and a range of unique therapies, from equine therapy to seaside activities. Some ultra-luxury rehabs treat one client at a time.

What types of addiction are treated in rehab facilities in Spain?

Rehabs in Spain provide comprehensive treatment for various mental health and addiction concerns, including drug addiction, alcohol addiction, gambling addiction, depression, anxiety, and more.

What amenities and services can I expect in a luxury rehab in Spain?

Luxury rehab in Spain offers several amenities and services: 

• Luxurious accommodations
• Private rooms 
• Gourmet meals
• Spa services
• Pool
• Fitness facilities
• Beach access
• Business lounge