Philosophers often discuss the difference between “being” and “well-being.” In order to simply “be,” a person or thing must have certain qualities or attributes that define its core essence. These features describe the subject’s basic existence, but they do not address what is necessary to thrive or flourish.
Many treatment facilities tout the core treatments that provide clients with the means to attain sobriety. But there are additional components necessary to help someone achieve the benefits of a happy, healthy life experience.
These benefits address much more than the cessation of problems that led them to treatment in the first place. Instead, they address the broader considerations that make up a fulfilled life and contribute to the person’s “well-being” and not just their “being.”
It is essential for people in recovery to understand and improve all the different parts of their existence, so they can consciously build better lives.
Understanding and Defining Holistic Wellness
“Wellness” is a term that comes up frequently in certain circles, and the term can be used in many ways. Although there are multiple views on exactly what the concept encompasses, the National Wellness Institute, in conjunction with leaders of varying health and wellness fields, has suggested that most models of wellness agree upon the following principles:
- Wellness is a conscious, self-directed and evolving process of achieving full potential.
- Wellness is multidimensional and holistic, encompassing lifestyle, mental and spiritual aspects and the environment.
- Wellness is positive and affirming.
With these principles in mind, the NWI proposes that, “Wellness is an active process through which people become aware of and make choices toward a more successful existence.”1
Wellness is an active process through which people become aware of and make choices toward a more successful existence.
Wrapping all of this together, we can define “holistic wellness” as the condition of being in optimum overall health, which is a blend of physical, mental and spiritual well-being. The condition is the result of consciously choosing to live a quality life; it doesn’t happen by accident. It’s a day-to-day choice involving an active process of increasing self-awareness, as well as community-supported, self-directed action.
What Are Holistic Wellness Programs?
The goal of holistic health is to achieve maximum well-being, where everything is functioning in the best way possible. The path of holistic wellness is a life-long journey that emphasizes personal responsibility and commitment.
The path of holistic wellness is a life-long journey that emphasizes personal responsibility and commitment.
Without specific ways to work toward this goal, people would flounder without any ability to truly make progress. That’s where holistic wellness programs come in.
Holistic wellness programs are an essential part of any well-rounded recovery program. These programs comprise the methods that give people the tools to feel more whole as human beings. The features of holistic wellness programs are designed to take into account the entire person as they move forward in their quest for optimal health and wholeness.
Specific program components may include things like individual therapy, meditation, mindfulness and yoga, which promote positive attitudes and teach practical methods for coping with stressful situations. One may also learn about healthy nutrition, the importance of regular physical exercise and other helpful life practices, such as journaling.
Yoga – Posing for Wellness
Yoga is a technique that uses physical postures and controlled breathing to develop many mental and physical benefits.2The postures used in yoga practice are sometimes difficult to achieve or hold, but the purpose goes far beyond merely becoming a human pretzel.
The challenging poses and movements of yoga help create flexibility and strength as they elongate the spine, improve muscle elasticity, reduce stiffness in the joints and increase overall mobility. The focus required during practice also calms the mind, improves concentration and promotes patience. Regular practice is needed to fully experience these benefits.
For those in recovery, yoga offers some specific advantages. For example, many addictions begin as a coping mechanism or a way of filling an emotional or spiritual void. As a result, people in treatment for addiction must learn to deal with their emotions and environment in healthier ways.
Studies of the biological impact of yoga have noted a correlation between yoga and inhibiting the dopamine surge that typically results from using drugs. The studies found that intense breathing patterns in certain forms of yoga release the body’s natural pleasure-producing endorphins. A healthy yoga practice can help suppress addictive behaviors while restoring the brain’s dopamine functions to healthier levels.
Those in recovery know full well that stressful situations can trigger addictive behavior and cravings. The very process of adjusting to sober living can be stressful. Since yoga emphasizes willpower and stress reduction, those in recovery can learn to combat that stress, better resist temptation and regain control over their bodies.
Since yoga emphasizes willpower and stress reduction, those in recovery can learn to combat that stress, better resist temptation and regain control over their bodies.
Meditation – Doing Something Good for Yourself
Meditation is not an esoteric, mystical exercise best left for ascetic monks. Although there are numerous forms of meditation practice arising from various historic traditions, most of them share a simple common principle: intentionally setting aside time to do something good for yourself.
Meditation involves intentionally setting aside time to do something good for yourself.
That may seem like an oversimplification, but it accurately describes the underlying purpose of meditative practices. Whether the form of meditation incorporates bodily movement or is stationary, both emphasize the good that results from quietness of the mind.
The primary goal of developing a sense of inner calm, sometimes called detachment, enables meditation to fit well within the recovery process. This is because overcoming substance abuse disorders often involves a person establishing distance between themselves and their desire to use.
Meditation encourages the practitioner to view their own impulses from a third-person perspective, as they observe and examine their own thoughts and motivations. This is not always easy, but the skill will enable them to gain a psychological detachment from their cravings, along with the ability to properly understand such desires. This helps cultivate contentedness without the need to resort to alcohol or drug abuse.
While the full benefits from meditation may take time, neuroscientists have found that even short-term meditation can have profoundly positive effects on the brain. In one study, after just five 20-minute sessions of meditative technique, participants had increased blood flow to an area of the brain vital to self-control. After 11 hours of accumulated practice, the scientists found actual physical changes in the brain around this same area.3
By building a stronger awareness of themselves and their environment, people in recovery can realize the impact drugs and alcohol have had on their lives and start to discover their triggers. Meditation fosters an appreciation for the mind and body, which builds motivation to treat oneself with respect.
Meditation fosters an appreciation for the mind and body, which builds motivation to treat oneself with respect.
Mindfulness – Moment-by-Moment Awareness
Mindfulness can be a form of meditation, but it is worth distinguishing here in our overview of holistic wellness. Mindfulness-based interventions have shown compelling evidence of significant benefit for people in recovery from addictive disorders.
Though it has roots in Buddhist meditation, the common secular practice of mindfulness was established through the work of Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction program, which was launched at the University of Massachusetts Medical School in 1979.
In its most basic definition, mindfulness means maintaining a moment-by-moment awareness of thoughts, feelings, bodily sensations and surrounding environment. It also involves acceptance of thoughts and feelings without judging them. By removing the tendency to determine what is “right” or “wrong” with a certain thought or feeling, a person is more able to concentrate on what they’re sensing in the moment, rather than comparing it with the past or imagining the future.
Mindfulness means maintaining a moment-by-moment awareness of thoughts, feelings, bodily sensations and surrounding environment.
Thousands of studies have documented the physical and mental health benefits of mindfulness. Because the practice promotes nonjudgmental acceptance of moment-to-moment thoughts, mindfulness has been shown to interrupt the tendency to respond to experiences using harmful behaviors, such as substance use. As the individual learns to respond with awareness and not to react automatically, they are also more likely to resist cravings.4
For individuals in recovery, the struggle with temptations toward drugs or alcohol is inevitable. Mindfulness meditation is one way to gain awareness of these thoughts, accept them without feelings of guilt or shame and learn how to cope in healthier ways.
Physical Fitness – Strong Body and Mind
It’s no secret that regular exercise is good for the body. But physical exercise is also one of the most effective ways to improve mental health. Exercise has a profound and positive impact upon symptoms of depression, anxiety, ADHD and more. In addition to boosting overall mood, exercise relieves stress, improves memory and helps people sleep better.
In addition to boosting overall mood, exercise relieves stress, improves memory and helps people sleep better.
But don’t worry, there’s no need to become a hardcore fitness devotee. Research indicates that even modest amounts of exercise can make a real difference, as evidenced by the popularity of such things as the scientific 7-minute workout.5
No matter what fitness plan or routine one may settle into, there are definitely worthwhile rewards for the efforts. Here are some outstanding examples of the mental health benefits of exercise:6
- Reduce Stress. Working out can relieve physical and mental tension and increases concentrations of norepinephrine, a chemical that can moderate the brain’s response to stress. Regular exercise keeps energy flowing throughout the body, which enhances its stress reducing properties.
- Boost Happy Chemicals. Exercise releases endorphins, which create feelings of happiness and euphoria. Studies have shown that exercise can even alleviate symptoms among people suffering from depression or anxiety due to increased levels of the brain chemicals dopamine and serotonin.
- Improve Self-Confidence. Physical fitness boosts self-esteem and improves self-image. Regardless of a person’s particular physique, even moderate exercise can quickly elevate self-perception and self-worth. Engaging in a competitive sport, or just setting your own fitness goals leads to feelings of accomplishment, which also improve feelings of self-confidence.
- Prevent Cognitive Decline. While it won’t stop the aging process, exercise boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning. Science has found that people who exercise have sharper cognitive functioning and better ability to concentrate.
- Alleviate Anxiety. During and after exercise, chemicals released in the body can help people with anxiety disorders calm down even more effectively than a 20-minute soak in the hot tub. The anxiety-reducing effects of even just a brisk daily walk can be highly beneficial to individuals in recovery.
- Boost Brainpower. More than merely preventing decline, studies have shown that cardiovascular exercise can create new brain cells and improve overall brain performance. Some studies show that the brain volume in those who exercise regularly is greater than in those who do not.
- Regular workouts increase levels of a protein known as BDNF. This is believed to help with the executive functions of the brain, such as decision making, higher thinking and learning.
- Sharpen Memory. Regular physical activity enhances the ability to learn new things. Research has linked brain development with levels of physical fitness, and one study showed that running sprints improved vocabulary retention among healthy adults.
- Help Control Addiction. Dopamine, which is known as the brain’s “reward chemical,” is released in response to any form of pleasure, including sex, drugs, alcohol or food. One aspect of addiction involves dependency on the substances that produce dopamine. But exercise can help in recovery, since working out can effectively diminish and distract from cravings, while providing a new, healthy reward pathway.
- Increase Relaxation and Improve Sleep. Often those in recovery find their body processes are interrupted, including circadian or sleep rhythms. Exercise can help reboot the body clock, enabling people to relax and have more regular sleep cycles. Those who get a higher quality of sleep tend to function better during their daytime activities, have a more positive frame of mind, and have better emotional self-regulation.
- Get More Done. Those who exercise regularly have been shown to have higher energy levels, which leads to greater productivity. Sedentary people tire more easily and quickly, leaving less mojo for work and play. Exercise increases stamina and strength, increasing energy levels that benefit the individual throughout the day.
Journaling – Insights for Life
Journaling is an effective tool with widespread use among those recovering from an addiction. It has been called the least expensive, most accessible form of therapy, and it can produce meaningful results for those who take advantage of it for gaining insights into their own life.
Keeping a journal is straightforward; it requires writing down brief thoughts, ideas, observations, stories, important events, successes during recovery or even a simple record of an exercise routine.
There are numerous methods and styles of journaling, and each person can adopt an approach that fits their personality and schedule. There’s no need to be verbose; even a single word that captures a feeling or mood can provide powerful insights, which lead to better understanding and discernment.
Writing in a journal encourages people to think critically and examine their thoughts and assumptions. Clearer thinking helps overcome negativity, reduces stress and may even lower the risk of relapse. Journaling is also a way to track progress and increase motivation. Journals are private expressions, recorded without fear of judgment.
Journaling also helps with stress relief. Just putting down on paper the emotions being experienced in recovery can give them a place to reside, other than rattling around in one’s head. Think of journaling as a repository for thoughts, feelings, hopes, dreams, and goals. A place to safely unload all the things that might be taking up too much space in one’s head.
Writing in a journal encourages people to think critically and examine their thoughts and assumptions.
The point is not the subject of the writing or the amount of writing. Instead, it’s about taking the time to write and engage in personal introspection. After journaling for a few months, many are amazed when they look back to see where they were and where they are now. In some cases, they are encouraged by how far they’ve come. Other times they may be surprised to find they’re revisiting old habits.7
Holistic Individual Therapy – Building Skills for the Future
Recovery and rehabilitation frequently involves therapy. Holistic therapy takes an integrated approach and pays attention to the connections between a person’s mind, body and spirit.
Unlike some forms of therapy, which seek to treat the symptoms, holistic therapy sessions try to uncover the underlying causes that led to substance abuse or contributed to other unhealthy behaviors. Holistic therapists use multiple approaches to address issues and encourage self-awareness and self-acceptance in those in recovery.
One such therapy is mindfulness-based cognitive therapy (MBCT). This is a type of CBT that utilizes the mindfulness training so important in cultivating a healthy mind-body connection. MBCT is based on Jon Kabat-Zinn’s mindfulness stress reduction program, and has been found useful in treating individuals in addiction recovery. MBCT combines the concepts of CBT, which involve reframing dysfunctional thought patterns that lead to self-destructive behaviors, with meditative practices.
Holistic therapists use multiple approaches to address issues and encourage self-awareness and self-acceptance in those in recovery.
Counselors or therapists typically provide a variety of services to people in treatment for substance use disorders, including assessment, treatment planning and counseling. Individual counseling often focuses on reducing or stopping substance use, skill building, adherence to a recovery plan and social, family and professional/educational outcomes.8
Nutrition Education – Fueling the Healing Process
Improper nutrition can severely hinder the normal functioning of the body, including its ability to heal and overcome illness. Drugs and alcohol can further amplify the disruptive effects of a poor diet. Improving nutrition is essential for diminishing and correcting some of the biochemical and digestive problems often developed during addiction.9
Improving nutrition is essential for diminishing and correcting some of the biochemical and digestive problems often developed during addiction.
Proper nutrition helps those in recovery (and everyone else) feel better because nutrients give the body energy, help build and repair organ tissue and strengthen the immune system. Many people experience damage to vital organs, as well as nutritional deficiencies, during the course of their drug or alcohol abuse. Establishing good nutrition provides them with the crucial building blocks needed to begin restoring the damage to the brain and the body.
Mood and attitude are also affected by nutrition. Changes in the diet can alter brain structure both chemically and physiologically, thus influencing behavior. Certain foods have been connected to increased production of brain chemicals like serotonin, which enhances a person’s mood.
Using healthy food and regular meals to fuel the healing process is an important strategy for reaching optimal well-being and energizing the recovery process. In many cases, just feeling better due to proper diet can even reduce the risk of relapse, since the temptations may have less appeal.
Examples of nutritious meal options that enhance both psychological and physical healing and wellbeing include:
- Lean protein sources
- Omega 3 fatty acids
- Whole grains
- Fresh vegetables and fruits
- Nuts, seeds, and legumes
Limiting caffeine, sugary beverages, sugary treats, and processed foods will also improve overall health.
Other Holistic Activities
Any activity that fosters feelings of serenity will benefit someone in recovery. Adding these activities into the weekly or daily wellness routine can augment the effects of psychotherapy and other recovery activities. Holistic activities help to cement the positive effects of sobriety by providing ongoing coping tools that can be accessed as needed.
Other holistic activities or therapies might include:
- Massage therapy. A relaxation massage helps muscles release the toxins that build up in the body due to daily stress and worry
- Acupuncture. The use of tiny needles on specific areas of the body help open up blocked energy, leading to stress reduction and reduced cravings
- Equine therapy. Being involved in the care, feeding, and exercising of a horse is an excellent source of accountability, leading to improved self-confidence. Bonding with a horse is also deeply satisfying on an emotional level
- Gardening therapy. Being outdoors provides sun exposure that translates to increased vitamin D, which benefits mood. The process of cultivating plants, vegetables, or flowers is rewarding, giving one a sense of accomplishment
- Aromatherapy. Essential oils can be used topically or inhaled through vapors to induce relaxation and reduce stress
- Hypnotherapy. A hypnotherapist can guide the individual toward changing negative thoughts and replacing them with affirming thoughts and behaviors
- Guided meditation. These audio files are available on apps or downloads and offer a soothing voice to guide one into a meditative state, which induces relaxation.
Bringing It All Together
Hopefully, this overview of holistic wellness programs was encouraging and highlighted the many benefits of such an approach to recovery. But more than as just a means to recovery, programs focused on holistic wellness bring together the tools and knowledge for lifelong preventative and restorative health solutions. This provides the essentials for achieving a healthy body and mind, allowing each person to take responsibility for their own well-being as they progress in their recovery journey.
- Six Dimensions of Wellness. (n.d.). Retrieved from http://www.nationalwellness.org
- Pizer, A. (2016, April). What is Yoga? Retrieved from https://www.verywell.com/what-is-yoga-3566739
- Tang, Y.; Lu, Q.; Geng, X.; Stein, E. A.; Yang, Y. and Posner, M. I. (2010, August). Short-term Meditation Induces White Matter Changes in the Anterior Cingulate. Retrieved from http://www.pnas.org/content/107/35/15649.full
- Marcus, M. T. and Zgierska, A. (2009). Mindfulness-Based Therapies for Substance Use Disorders: Part 1. Substance Abuse, 30(4), 263. Retrieved from http://doi.org/10.1080/08897070903250027
- Reynolds, G. (2013, May). The Scientific 7-Minute Workout. The New York Times. Retrieved from http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout
- Breene, S. (2013, March). 13 Mental Health Benefits of Exercise. Retrieved from http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html
- Howes, R. (2011, January). Journaling in Therapy. Retrieved from https://www.psychologytoday.com/blog/in-therapy/201101/journaling-in-therapy
- Treatment for Substance Abuse Disorders. (2015, September). Retrieved from http://www.samhsa.gov/treatment/substance-use-disorders
- Miller, R. (2010, May). Nutrition in Addiction Recovery. Retrieved from http://mhof.net/sites/default/files/Addiction%20and%20Recovery%20Report.pdf