I THRIVE

Holistic & Integrative Medicine Techniques

According to the University of Arizona Center for Integrative Medicine, Integrative Medicine is healing-oriented medicine that takes account of the whole person, including all aspects of lifestyle. It emphasizes the therapeutic relationship between practitioner and patient, is informed by evidence, and makes use of all appropriate therapies.

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Integrated health approaches may fall into two general subgroups:

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1) Naturopathic Interventions: These include herbal remedies, probiotics, vitamins and minerals. Some survivors may find benefit in utilizing these remedies alone, or together with western allopathic medicine. As a number of interactions exist between naturopathic interventions and allopathic medications, clients should consult a medical professional prior to pursuing treatment of any kind. 

You can learn more about these treatments by seeking the care of a naturopathic physician or integrated medicine physician.

2) Mind and Body Practices: These include various cross-cultural interventions, several of which are detailed below. 

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Consider giving a few interventions from both the Naturopathic (safe and neutral options listed) and Mind and Body practices sections below. Consider giving a few of these mind and body practices a try under our 'Offerings' tab. We're going to describe a few of them below:

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Naturopathic Interventions:

Here are some safe and neutral naturopathic interventions often recommended to support general well-being...

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• Herbal Teas (e.g., Chamomile, Peppermint, Ginger): Herbal teas offer gentle support for relaxation, digestion, and stress relief. Chamomile, for example, is known for its calming properties, while peppermint can help with digestion, and ginger aids in reducing inflammation.

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• Omega-3 Fatty Acids: Found in fish oil, flaxseed, and chia seeds, omega-3s support heart and brain health and have mild anti-inflammatory properties. They are generally considered safe when taken as directed.

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• Vitamin D Supplementation: Especially important in areas with limited sunlight, vitamin D supports immune function, bone health, and mood regulation. Blood levels can be checked to determine if supplementation is necessary.

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• Probiotics: Probiotics support gut health and digestion by replenishing beneficial bacteria in the digestive tract. They can be found in supplements and fermented foods like yogurt, kefir, and sauerkraut.

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• Magnesium: Magnesium is involved in hundreds of bodily functions and can support relaxation, muscle function, and sleep. It’s available in food sources (like leafy greens, nuts, and seeds) and as a supplement in safe doses.

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• Aloe Vera: Aloe vera can be used topically to soothe skin irritations or taken internally in small amounts for digestive support. Always ensure it is food-grade when taken internally.

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• Epsom Salt Baths: Epsom salts provide magnesium sulfate, which can be absorbed through the skin during a warm bath, helping relax muscles and reduce stress.

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• Lavender Essential Oil: Lavender oil is widely known for its calming effects and can be used in aromatherapy or diluted with a carrier oil for topical application. It is commonly used to promote relaxation and better sleep.

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• Hydration with Lemon Water: Staying hydrated is essential, and adding lemon can provide a gentle vitamin C boost, which supports immune health and adds flavor.

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• Gentle Exercise (e.g., Walking, Stretching): Regular gentle exercise, like walking and stretching, is beneficial for physical health, mental clarity, and stress reduction. It’s a safe, accessible way to maintain wellness.

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These interventions are widely considered safe and gentle, making them suitable for individuals looking to support overall health naturally. Always consult a healthcare professional before adding new supplements or therapies, especially if you have any underlying conditions.

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Mind and Body Practices:

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• Meditation: Meditation involves turning your mind from distracting thoughts to focused attention on the present moment. Many styles of meditation exist, and survivors are encouraged to experiment with various types to find the best fit.

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• Yoga: Yoga is a discipline that includes meditation, bodily postures (asanas), and breath control to improve physical and mental well-being. Yoga has been shown to reduce stress and enhance psychological well-being, particularly for trauma survivors.

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• Tai Chi: Tai Chi is an ancient Chinese practice that combines slow, graceful movements with deep breathing, promoting relaxation, balance, and mindfulness.

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• Qi Gong: In Chinese tradition, Qi Gong means “life energy cultivation.” It combines breathing, meditation, and body movements to improve physical and spiritual health.

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• Movement Therapies: Movement therapies cover a range of styles aimed at enhancing emotional, mental, physical, and spiritual health. Examples include Trager Psychophysical Integration, Pilates, Rolfing Structural Integration, Feldenkrais Method, Alexander Technique, and NIA Dance.

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• Acupuncture: Acupuncture is a form of Chinese medicine involving the insertion of needles at specific points to balance “qi,” or life energy. It is used to treat various physical and mental health issues, including stress and anxiety.

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• Breathing Exercises: Breathing exercises, involving changes in breath rate and rhythm, stimulate the parasympathetic nervous system to reduce stress, calm anxiety, and enhance present-moment awareness.

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• Guided Imagery: Guided imagery uses mental visualization to enhance relaxation, improve mood, and promote physical healing.

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• Progressive Muscle Relaxation: This technique involves tensing and then relaxing muscle groups from head to feet, helping release physical, mental, and emotional tension.

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• Sound Therapy: Sound therapy uses vibrational sounds, like singing bowls or gongs, to help balance the mind and body. It is effective in reducing stress and promoting relaxation.

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• Reiki: Reiki is a Japanese energy healing technique where practitioners channel energy by lightly placing their hands on or above the client’s body, aiming to reduce stress and support emotional healing.

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• Aromatherapy: Aromatherapy involves using essential oils from plants to enhance emotional well-being. Oils are diffused or applied topically to promote relaxation, relieve anxiety, or improve mood.

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• Herbal Medicine: Herbal medicine uses plant-based remedies like supplements, teas, and tinctures to support physical and emotional health, helping with stress reduction, mood enhancement, and sleep.

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• Ayurveda: Ayurveda, an ancient system from India, aims to balance the body’s energies through diet, herbs, lifestyle changes, and practices like massage, promoting holistic health.

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• Reflexology: Reflexology involves applying pressure to specific points on the feet, hands, or ears that correspond to organs and body systems, helping relieve tension and reduce stress.

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• Expressive Arts Therapy: Expressive arts therapy combines creative modalities, such as painting, writing, and dancing, to help individuals process emotions and trauma through creative expression.

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• Biofeedback: Biofeedback uses electronic monitoring to teach control over functions like heart rate, breathing, and muscle tension. It’s useful for managing stress, anxiety, and PTSD symptoms.

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• Journaling: Journaling provides a space for expressing thoughts and feelings, fostering self-awareness and emotional processing, which can be especially helpful for trauma survivors.

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• Forest Bathing (Shinrin-Yoku): Originating in Japan, forest bathing involves mindful immersion in nature, using all senses to connect with the environment. It has been shown to reduce stress and improve mental clarity.

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• Energy Psychology (e.g., Emotional Freedom Technique, EFT): EFT, or “tapping,” combines acupressure with cognitive interventions to reduce anxiety, stress, and trauma symptoms by releasing energy blockages.

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• Hydrotherapy: Hydrotherapy uses water (baths, showers, saunas) to soothe the body and promote relaxation, relieving muscle tension and supporting emotional well-being.

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• Healing Touch: Healing Touch is a biofield therapy where practitioners use gentle hand techniques to balance the energy field, reducing stress and supporting physical and emotional healing.

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• Mindful Walking: Mindful walking is a form of meditation focusing on each step and the surrounding environment, promoting grounding, mindfulness, and stress reduction.

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• Nutritional Therapy: Nutritional therapy uses diet and supplements to support physical and mental health. Nutrient-dense foods and targeted supplementation can reduce symptoms of anxiety, depression, and other mental health conditions.

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This comprehensive list represents a variety of holistic and integrative approaches that support mind, body, and spirit, enhancing resilience and promoting well-being for trauma survivors and individuals seeking mental wellness.