Enhancing Your Therapy Journey With Complementary & Alternative Treatments
Attending talk therapy is just one component of a well rounded personal wellness journey. Complementary and alternative therapies (CAM) can be wonderful additions to the great work already being done in traditional talk therapy.
Complementary and alternative medicine (CAM) is non-traditional interventions that can enhance the emotional work of counseling and support people dealing with physical and mental health issues. CAM approaches include body-based techniques and practices, energy force therapies, expressive therapies, and mind-body techniques.
At ME Psychotherapy, we believe that an integrative and holistic approach to mental wellness leads to the best personal progress and outcomes. We encourage clients to explore CAM modalities to support their work in therapy. Adding these practices can assist with emotional stress regulation, decreasing muscle tension, improving symptoms of anxiety and depression, increasing focus and cognition, and reducing chronic pain. CAM can be particularly helpful in clearing out past traumatic experiences, managing chronic illness and pain, and reducing physical anxiety and panic attacks.
One of our favorite CAM practices is yoga. Yoga is probably the most mainstream alternative practice and one of the most accessible for many people. Yoga studios are popular and there are often a variety of classes available in person, as well as numerous videos and practitioners with content available online. Yoga has great range as well - it can be an incredibly gentle and calming experience, such as yoga nidra (yogic sleep) or it can be a really intense workout, such as hot power yoga. This makes it easy for bodies of all shapes, sizes, and abilities to begin or enhance a yoga practice and find a style that works for them. One of the other enjoyable things about yoga is that it provides an encouraging and safe environment for one to push their body physically or invite their body to take it easy and light. Unlike other exercises like personal training or weight lifting, yoga is not really about pushing yourself to the brink - it’s more like exploring the edges of your body’s comfort and being curious about going further OR taking the cue to step back and rest your body. Yogi’s choice:)
There are plenty of great studios in Rhode Island - one of our favorites is RI Yoga Center. They offer a $20 two-week pass for unlimited classes for new clients. Another great place is the Holistic Heart. They are operating mostly remotely, but have occasional in person yoga workshops. Check out this FREE yoga nidra event coming up on Sunday, October 23rd!
Always do your research and consult with your primary care doctor about beginning a new CAM practice. This is especially important if you are considering adding herbal or vitamin supplements to your daily routine. Here are some other CAM interventions to research and explore:
Reiki - Reiki is a Japanese therapy of energy healing, using gentle touch to transfer 'universal energy' from their palms to the person, to promote emotional or physical healing.
Tai Chi & Qigong - Tai chi and Qigong are ancient Chinese practices of using movement, breathing techniques, and meditation to improve the circulation of qi, or “life energy,” around the body.
Meditation - Meditation is the practice of paying attention to the present moment with an accepting, nonjudgmental disposition. It can be done silently or alongside guided audio or musical tracks.
Massage - Massage is the rubbing and kneading of muscles and joints of the body with the hands, to relieve tension or pain and to promote relaxation.
Reflexology - Reflexology is a type of massage that involves applying different amounts of pressure to the feet, hands, and ears at certain pressure points to help reduce stress and anxiety and enhance relaxation and sleep.
Biofeedback - Biofeedback is a type of therapy that uses sensors attached to the body to measure body functions in order to help a person learn more about how to control their breathing, heart rate, sweat, and other functions to manage physical or mental health symptoms. Biofeedback is built on the concept of “mind over matter.”
Herbal Medicine - Herbal medicine is the use of plant components to target different physical and emotional symptoms. Common herbs used in the treatment of mental health are St. John's wort, kava, ginkgo, and valerian (always talk with a medical professional before ingesting herbal supplements).
Expressive Arts - Expressive arts techniques uses dance, art, music, and theater, to explore and express emotions that are not typically accessed through traditional talk therapy.
Sound Healing - Sound healing uses vibrations (chanting, gongs, singing bowls, tuning forks, etc) to relax the mind and body. It is often combined with meditation and/or yoga. It can reduce anxiety and insomnia by lowering blood pressure, improving circulation, and reducing respiratory rates.
Aromatherapy - Aromatherapy is the practice of using essential oils for therapeutic benefit, by either breathing them through your nose or putting them on your skin.
Acupuncture - Acupuncture is an ancient Chinese practice that involves inserting very thin needles into the body. Practitioners insert needles at different locations and depths to treat different health issues.
5 Needle Protocol - The 5 Needle Protocol is a non-verbal acupuncture approach to healing that involves the placement of up to five small, sterilized disposable acupuncture needles into specific sites on each ear. It is often used to treat addiction and cravings.
If you are interested in learning more about CAM and would like to explore this in therapy, we are here for it! Your therapist can help you research what approaches might be best suited for you and work with you to find a provider that can help:)
