Alternative Therapies

While many individuals report experiencing significant benefits from alternative therapies, research has yet to confirm the efficacy of many of these modalities, although some have already been found to significantly improve psychiatric symptoms.

In light of this, alternative treatments are generally used alongside standard psychiatric treatments, depending on individual needs and preferences. Whether or not these practices have been proven effective, anecdotal evidence suggests that they are highly beneficial.

Key Takeaways

• Alternative therapies are healing practices that beyond the scope of conventional Western medicine. These modalities include a wide range of approaches such as herbal remedies, acupuncture, meditation, yoga, and more, typically centered around the mind-body connection and holistic well-being.

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• Many individuals report significant benefits from various alternative practices, yet these treatments are considered most effective for mental health disorders when used alongside conventional therapy. With this in mind, before beginning an alternative therapy, it is important to consult a healthcare professional so as to avoid potential risks.

• While research surrounding the efficacy of alternative therapies is currently underway, much of the evidence remains anecdotal, with some scientists believing that reported benefits are the result of a placebo effect. However, certain modalities within the realm of alternative therapies are strongly supported by scientific literature.

Understanding Alternative Therapies

Alternative therapies encompass a wide range of treatments, including herbal remedies, body-focused practices, and various mindfulness techniques, among others. Some of these are regulated by official boards in the U.S., while others originate from global healing traditions and wellness philosophies that differ from those typically practiced in mainstream healthcare.

In general, the term “alternative therapy” refers to a practice that is used in place of traditional treatments offered by professional healthcare providers, while complementary therapies are those used alongside conventional treatments. However, whether a therapy is considered complementary or alternative depends on how it is integrated into the treatment plan.

When it comes to treating mental health, alternative therapies are typically used as complementary treatments, as the majority of these modalities are only supported with anecdotal evidence as opposed to scientific findings. In light of this, doctors, psychologists, and psychiatrists tend to recommend more traditional therapies such as talk-based treatments.

This is to protect those in the throes of mental health dysfunction or individuals suffering from suicidal tendencies - who should only use alternative therapies alongside other treatments. For individuals who are in remission from serious mental health complications, a healthcare professional should be consulted before exploring alternative therapies as a primary treatment.

Types of Complementary and Alternative Therapy

Research has revealed that the mind and body are intrinsically connected, with mental health often influencing physical well-being and vice versa. For example, studies show that individuals with moderate to severe depression are at least 1.5 times more likely to develop one or more of 29 different physical health conditions. ^[1]

ConverselyConversly, depression can worsen existing health issues by leaving a person feeling too exhausted to care for themselves, maintain treatment routines, or remain physically active. This bidirectional relationship between the mind and body is a subject of emerging research, and applies to numerous mental health conditions and physical ailments.

Complementary and alternative therapies recognize this connection by focusing on both mental and physical aspects to promote overall balance and wellness. Many of these therapies are rooted in ancient times, and involve various holistic techniques that engage the body in order to heal the body, mind, and soul.

Many practices, from herbal remedies and movement-based therapies to breathing exercises and meditation, are based on the idea that nurturing the body can lead to positive changes in thoughts and feelings. This concept has been growing in popularity over the last 20 years, and more and more evidence has been uncovered to support the importance of holistic healing.

By addressing the mind-body connection (instead of individual symptoms) these approaches aim to restore harmony, improve overall health, and enhance quality of life. This overview introduces some common complementary therapies and how they work to strengthen the mind-body relationship for better mental health.

Neuro-Linguistic Programming (NLP)

NLP aims to shed light on how thoughts, spoken language, and habits can work together to inspire the transformation of unhelpful behavioral and psychiatric patterns. This alternative therapy overlaps with cognitive-behavioral therapy as well as acceptance and commitment therapy in terms of the overarching goal of permanently rewiring the brain. ^[2]

In a typical session, an NLP practitioner begins by identifying the client’s goals and any underlying thought patterns and behaviors that could be preventing progress. Through guided exercises such as visualization, anchoring, and reframing, clients are supported in their efforts to shift automatic internal responses and create more empowering mental associations.

Guided Imagery

Guided imagery is a relaxing therapeutic technique that involves conjuring soothing mental images or positive scenarios to promote a state of tranquility and sharpen focus. While similar to visualization, the techniques differ in that guided imagery sessions are led by a qualified therapist, and mental images are not goal-oriented, but consist of tranquil scenes. ^[3]

This form of alternative therapy has been found to reduce anxiety, stress, and tension through the visualization of serene environments (such as relaxing on a tropical beach). There are an abundance of guided imagery meditations on YouTube that can be used to take a mental vacation from overwhelm within the comfort of one’s own home. ^[3]

Hypnotherapy

Hypnotherapy is a technique that involves a therapist using calming words and suggestions to invoke a trance-like state where the mind is open to positive change, so as to address mental or physical health conditions. While many consider the modality unreliable, there is strong evidence that it can improve a number of mental and physical challenges. ^[4]

In fact, according to a 2024 meta-analysis, just over 99% of the studies included showed that hypnosis has beneficial results, and more than half of the literature found that it made a noticeable difference in improving mental health challenges or physical ailments. For those wishing to explore hypnotherapy, it is important to find a qualified and registered practitioner. ^[4]

Sound Therapy

Sound therapy involves listening to soothing sounds (most commonly singing bowls) to inspire physical and mental relaxation. During a typical session, a therapist guides an individual through a variety of melodic sounds, vibrations, and rhythms in order to reduce stress, ease anxiety, and improve overall holistic wellness.

A 2025 review suggests that sound therapy that makes use of singing bowls could help to reduce anxiety and depression, enhance sleep quality and brain function, and even improve behavioral symptoms in people with autism. Brain activity tests have revealed that singing bowls may also have positive effects on the body’s physical responses. ^[5]

Herbal Remedies

Herbal remedies are natural medicines comprising of a variety of plants (or plant extracts) that are typically prescribed by homeopaths in an effort to treat various physical or mental conditions. It is important to seek the guidance of a medical doctor before taking any herbal remedies, so as to confirm that there are no serious risks to be avoided.

Recent research has revealed that plant-based remedies are associated with improved sleep quality and overall mood balance. The study suggests that combining traditional herbal medicines with modern healthcare shows promise as an alternative treatment for people experiencing symptoms similar to anxiety, depression, and insomnia. ^[6]

Aromatherapy

Aromatherapy is a holistic practice that also makes use of natural plant extracts (specifically in the form of essential oils) to support physical, mental, and emotional well-being. During a session, a practitioner may use methods such as inhalation, massage, or diffusing oils to ease stress, anxiety, or mood imbalances.

A 2024 study reported that aromatherapy (particularly when making use of lavender, chamomile, and bergamot essential oils) may help alleviate symptoms of depression, anxiety, insomnia, and stress. The research noted that essential oils can be applied through the above-mentioned methods or added to baths. ^[7]

Reflexology

Reflexology is a therapeutic technique centered around the idea that specific points on the feet, hands, or ears correspond to different organs and systems in the body that may be of benefit to mental health. During a session, a trained practitioner applies pressure to these points using their fingers and thumbs to encourage relaxation and overall well-being.

A recent review of 15 studies investigated how reflexology may support the mental health of people with cancer. While some evidence showed it could help with stress, anxiety, depression, and overall quality of life, the results were mixed and not strong enough to give a clear recommendation. ^[8]

Acupuncture

Acupuncture is a traditional Chinese medicine practice that involves inserting thin needles into specific points on the body in an effort to support mental and physical well-being. During a session, a trained practitioner places these needles into targeted areas while the individual rests quietly, often in a tranquil, low-lit room.

A 2024 study investigated 500 individuals who had received a minimum of six acupuncture sessions and found significant improvements in their mental health. The subjects reported feeling less depressed, anxious, fatigued, and angry, while their general quality of life improved substantially as well. These results were found to be enhanced with additional sessions. ^[9]

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Nutrition

The role of a healthy diet in mental and physical health has been explored since ancient times. Today, it is widely recognized that eating natural whole foods (as opposed to processed foods) has numerous mental health benefits. In fact, there is an abundance of studies to support the negative impact of processed foods, particularly sugar, on emotional well-being.

Recent research published in Frontiers in Nutrition found that certain diets (specifically those low in sugar and high in nutrients) may improve overall emotional stability and ease symptoms of depression. It also showed that calorie restriction, fasting, and anti-inflammatory eating could support better mental health by improving the brain-gut connection. ^[10]

Meditation

Meditation is an ancient practice that involves soothing the mind through deep breathing or by focusing on an object, such as a flame, to promote holistic relaxation. Research shows that meditation can significantly reduce depression, anxiety, and stress, and may also ease PTSD symptoms. ^[11]

These benefits are found across various types of meditation, including transcendental and mindfulness meditation, and promote well-being both within and outside of clinical settings. Much of meditation’s power lies in learning to stay present and accept passing thoughts without judgment, which provides a sense of peace, especially for those with chronic stress. ^[11]

Breathwork

Breathwork is a therapeutic practice that uses intentional breathing techniques to improve mental and physical well-being. A typical breathwork session involves guided breathing exercises (such as box breathing, or 4-7-8 techniques) led by a trained practitioner. Sessions may include soothing music and typically end with a period of reflection.

Much like meditation, breathwork research is now gaining momentum, and the practice has been shown to activate the parasympathic nerve in the brain. This nerve is responsible for relaxation and digestion, in direct contrast to the sympathetic nerve, which controls the primal “fight or flight” response. ^[12]

Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation is a technique that involves tensing and then slowly releasing different muscle groups in the body. A typical session involves lying down or sitting comfortably while a therapist, or audio recording prompts an individual to systematically tense and release each muscle group, often beginning with the feet before moving towards the head.

A recent review found that there is a substantial body of evidence to support the effectiveness of progressive muscle relaxation in lowering anxiety, stress, and depression in adults. However, research also indicates that the practice tends to be more beneficial when used alongside other therapeutic approaches rather than on its own. PMR is available on YouTube. ^[13]

Massage

Massage is a sensory practice that involves hands-on manipulation of muscles and soft tissues using a variety of techniques. The aim of massage is to relieve physical tension, promote relaxation, and enhance mental serenity. This alternative treatment has been used for thousands of years as a holistic healing modality, and is still popular today.

While many believe that massage is primarily beneficial for the body, according to a 2025 study, this alternative therapy has significant emotional benefits in addition to physical relief. In fact, the paper found that massage can boost overall mood, improve sleep, and lessen symptoms of anxiety and depression. ^[14]

Exercise

Exercise dates back to prehistoric times, when humans needed to hunt and gather in order to survive. Moving the body is essential for holistic wellbeing and has been linked to longevity and physical health even before the beginning of modern medicine. Furthermore, within the last 50 years, science has confirmed that mental health can also benefit from regular physical activity.

In fact, large-scale studies have shown that people who are regularly active tend to have lower rates of depression and anxiety, irrespective of age. It has been proven that exercise improves mental health by supporting brain function, boosting feel-good chemicals, and creating new brain cells, while enhancing confidence, focus, and emotional control. ^[15]

Yoga

Yoga originated more than 5000 years ago, and combines physical postures, breathing techniques, and meditation so as to cultivate inner peace and outer strength. A typical session includes a series of gentle to challenging static poses, breath control, and a period of mindfulness. The practice is renowned for healing the connection between the mind and body.

Recent research found that yoga (particularly laughter yoga) significantly lowers stress and anxiety. Additionally, the study revealed that yoga improved sleep quality, while enhancing mindfulness and overall life satisfaction, along with reducing burnout and depression. There are a myriad of guided yoga sessions available, including specific yogic practices for mental health. ^[16]

Tai Chi and Qigong

Tai Chi and Qigong are gentle, flowing movement practices rooted in ancient Chinese traditions that combine physical postures, controlled breathing, and focused intention to calm the nervous system and support emotional well-being. In a typical session, individuals move through a series of gentle postures while focusing on breath and mindful awareness.

Tai Chi involves continuous, choreographed sequences of movements that resemble a slow-motion dance, while Qigong uses simpler, more repetitive movements and is generally more accessible for all ages and abilities. Both practices involve breathwork and are based on the concept of qi (chi), which is thought to be vital energy flowing through meridians in the body.

A 2025 study found that Tai Chi and Qigong helped improve mental health symptoms in people with serious mental health conditions (specifically mood disorders and schizophrenia). Symptom improvement was found to be strong and consistent, irrespective of session duration or other comparative practices. Tai Chi, in particular, showed notably positive results. ^[17]

Kinesiology

Kinesiology focuses on identifying and releasing emotional stress stored in the body through gentle muscle testing. During a session, a practitioner pinpoints energetic or emotional blockages that may be affecting mental well-being and uses techniques such as acupressure, affirmations, or movement to restore holistic balance.

In Australia, a selection of professional organizations acknowledge kinesiology as a potential support for stress and psychological distress, although there is not yet enough solid scientific evidence to fully endorse the modality. Experts suggest that kinesiology could become more widely accepted if the practice were to integrate affordable, research-backed methods. ^[18]

Trauma Releasing Exercises (TRE)

TRE is a body-based practice centered around the concept that trauma becomes “trapped” in the body, and is designed to release deep-rooted emotional experiences through a series of gentle movements that activate natural tremors in the body. These tremors are believed to soothe the nervous system and reduce mental health symptoms.

A typical session involves guided physical exercises followed by a 20 minute period of tremoring while lying down, allowing the body to naturally expel stored tension. One 2024 study involving East African refugees showed significant reductions in trauma-related symptoms following trauma releasing exercises. ^[19]

Somatic Experiencing

Somatic experiencing is another body-centered trauma therapy that aims to assist individuals in gently releasing stress and trauma that may be stored in the nervous system. Rooted in the shamanic belief that during extreme threat the soul leaves the body the practice seeks to reintegrate this disconnection through mindful awareness and presence.

In a typical session, a practitioner guides an individual to observe internal sensations in a safe, slow-paced manner, in order to restore a sense of safety and holistic wholeness. A large-scale 2021 review found that somatic experiencing may help reduce PTSD symptoms and improve emotional and physical well-being in both traumatized and non-traumatized individuals. ^[20]

Are They Effective?

As with any therapeutic modality, what works for one individual may not be as effective for another. This is likely due to the fact that each human being is holistically unique, with varying physical, emotional, mental, and spiritual needs that interact in a myriad of ways specific to their individual experience.

While there is limited clinical evidence supporting many alternative therapies (meaning they are unlikely to be prescribed by a healthcare professional), many individuals report positive benefits in managing both mental and physical health symptoms, which strongly suggests that these approaches can offer meaningful support.

However, some scientists believe that the varying efficacy of alternative therapies is due to a phenomenon known as the “placebo effect.” The placebo effect can be described as a psychological and physical response where an individual experiences real symptom relief from a treatment with no active ingredients, due to their belief in its effectiveness.

Despite the majority of these alternative therapies remaining a subject of controversy due to insufficient clinical proof, it is important to remember that science is an ever-evolving topic of research, and what was believed by doctors hundreds of years ago is not necessarily in line with the practices used by providers today.

Benefits of Alternative Therapies

Alternative therapies can be beneficial in a number of situations, especially when conventional approaches have been tried and found ineffective. In these cases, individuals with mental health complications may wish to explore practices to use alongside those recommended by mainstream healthcare providers (such as psychiatric medication or talk therapy).

In a small number of individuals, the medication prescribed to support mental health can lead to challenging side effects, which may prompt them to seek alternative treatments. Additionally, those on a waiting list for psychiatric support may turn to alternative therapies as a means of managing and improving symptoms in the meantime.

Furthermore, those with conditions that are considered incurable from a pharmaceutical perspective (as is the case with all psychiatric disorders), may wish to explore alternative therapies in an effort to manage their symptoms more effectively. As science is ever-evolving, it is possible that alternative therapies are yet to be proven from a research perspective.

Alternative modalities can serve as complementary practices to enhance the effects of traditional treatments, or they can be used as a primary treatment under professional supervision. For some, alternative therapies align more closely with personal values or beliefs surrounding healing and can offer a more holistic, self-directed approach to mental health care.

While there is an abundance of anecdotal evidence to support alternative treatments, it is crucial to make use of both traditional therapies and medications alongside these ancient remedies in order to achieve optimal mental well-being. A qualified mental health professional can advise the best treatment plan based on individual needs and goals.

Do They Work as Well as Evidence-Based Therapies?

There are several misconceptions surrounding alternative therapies, with many considering the practices to be ineffective, fraudulent, and lacking in scientific support. However, while this can be true for certain alternative therapies, this view should not be a blanket statement.

There are a large quantity of first-hand reports that suggest alternative therapies are indeed effective, and whether this is the result of a placebo effect or not, the fact that a great number of individuals with mental health conditions find benefit in these practices is noteworthy.

While there was previously limited clinical literature regarding alternative modalities, emerging research shows strong evidence for the effectiveness of many of these practices in improving psychiatric symptoms. The modalities with the most robust evidence to date include:

• Nutrition
• Exercise
• Yoga
• Tai chi and qi gong
• Meditation
• Breathwork
• Progressive muscle relaxation
• Guided imagery
• Massage
• Aromatherapy
• Acupuncture

That said, alternative therapies should be used as a complementary approach, and only potentially as a primary treatment with the approval of a qualified health professional. While some may benefit from primary alternative treatments, it is important to avoid health risks.

Risks and Limitations

The majority of alternative treatments still require more high-quality research in order to be considered evidence-based. Without this research, it is challenging for healthcare professionals to recommend these practices with confidence. The gap in scientific data also means that individuals need to approach these therapies with caution and realistic expectations.

It is important to keep in mind that mental health symptoms often fluctuate naturally, which can lead some people to believe a therapy is working when it may not be the cause of improvement. In some cases, perceived benefits may stem from a placebo effect rather than the treatment itself.

Certain alternative therapies carry risks, particularly when combined with conventional medications. For example, some herbal remedies may cause side effects or interact negatively with other pharmaceuticals. This underscores the importance of consulting a healthcare provider when aiming to safely blend alternative and conventional care.

Who Should Avoid Alternative Therapies?

Most alternative or complementary therapies are safe when guided by a qualified and experienced practitioner. However, for some people, specific therapies pose increased risks and are not advisable.

The following individuals are more at risk than others when it comes to exploring certain alternative therapies:

• Individuals who are pregnant or breastfeeding
• Those receiving medical treatments that could react with herbal remedies or alternative practices
• People with health conditions (physical or mental) that could potentially be worsened by an alternative therapy
• Those who are about to undergo surgery or another medical procedure

Regardless of whether you believe you fall into these categories or not, it is imperative to consult a professional before beginning an alternative therapy, in case there are underlying factors you are not aware of.

Laws and Regulations

As with more traditional forms of psychotherapy, it is a legal requirement for alternative practitioners to comply with state regulations. This rings true for both herbal remedies and alternative therapies, which are authorized by government bodies, particularly the U.S. Food and Drug Administration (FDA), in order to protect consumer safety. ^[21]

The FDA classifies Complementary and Alternative Medicine (CAM) products under different legal categories according to their intended purpose. However, these laws and regulations are often criticized by CAM supporters who believe they restrict access to potentially beneficial treatments. ^[21]

This dynamic reveals an ongoing tension between the need for regulatory oversight and the desire to preserve personal choice in health and healing practices. Looking ahead, the goal is to support the safe integration of CAM into the mainstream healthcare landscape without compromising the values and autonomy of those who rely on alternative approaches. ^[21]

Things to Consider When Exploring Alternative Therapies

Deciding whether to try an alternative treatment is a personal choice and can be based on a variety of factors, ranging from emerging research to individual beliefs. Here are a few important questions to consider before starting an alternative or complementary therapy:

• What outcome am I hoping for? Am I looking for emotional relief, mental or physical healing, deeper insight, to strengthen the mind-body connection, or all of these benefits?
• Are my expectations realistic? Neither traditional nor alternative therapies can cure mental health disorders, but each modality has been reported to improve symptoms, particularly when used alongside each other.
• How much time will it take before I experience the benefits? Most alternative therapies require an ongoing time commitment, which can have a substantial financial impact.
• Is it affordable over the long term? Many alternative therapies and herbal remedies are not covered by insurance. However, it is possible to integrate these practices into one’s lifestyle alongside traditional psychiatric care by making use of free resources such as YouTube.
• Will I need to travel? Consider the location of the alternative therapy practitioner or center. Is the logistical access sustainable over the long term?
• Do I have any health conditions to consider? Certain alternative therapies are not suitable for people with specific medical issues. It is particularly important to discuss any health concerns with your doctor before investing in a treatment.
• Am I currently receiving other treatments? Some therapies can interact with medications or conventional treatments. In light of this, it is important to ensure that there are no risks of contraindications.
• Can the alternative therapy meet my unique needs? If an individual has any special sensory, emotional, or physical needs (including recovering from an injury), ask the practitioner if the therapy can be adjusted to accommodate these requirements.
• Would I feel more comfortable attending a session with moral support? For those who feel nervous in new situations, consider asking a trusted friend or family member to join for the first session.

Finding Complementary and Alternative Therapies

As with any healing practice, the effects of alternative therapies vary from person to person. In other words, what may be effective for one individual, especially in addressing mental health concerns like trauma, may not work the same way for another. In light of this, it is important to explore options that align with one’s personal beliefs and unique health requirements.

All forms of alternative therapy hold value, whether the evidence is anecdotal or based on scientific literature. That said, it is important to be aware that although the FDA is responsible for the regulation of CAM treatments, alternative remedies, supplements, or devices are typically not evaluated as rigorously as conventional healthcare, or sometimes at all.

This means that some CAM products may reach the market without prior assessment for safety or effectiveness. Likewise, there are a number of fraudulent alternative therapy practitioners to be aware of. For this reason it is important to thoroughly research prospective treatments, by learning about product ingredients, reading reviews, and sourcing reliable recommendations.

Although some alternative therapies can be practiced independently, seeking guidance from a qualified practitioner is important, particularly when dealing with serious mental or physical health issues. Not all practitioners or remedies are held to the same standards, so it is essential to locate an individual with recognized qualifications and to check for potential contraindications.

Final Thoughts

Alternative therapies offer a wide range of possibilities for supporting mental and emotional well-being, especially when used alongside traditional psychiatric treatment. With many of the approaches rooted in ancient wisdom and a hot topic in emerging science, these practices are typically based on the idea that the mind, body, and soul are all connected.

While there is plenty of anecdotal evidence to support the effectiveness of alternative therapies in reducing mental health symptoms, along with scientific evidence for some, it is important to remain informed, realistic, and cautious, particularly in terms of locating a qualified practitioner and also in cases where treatments may interact with medications or existing conditions.

Consulting a qualified healthcare provider before beginning any new treatment is highly recommended to avoid potential health risks. That said, the most effective path to holistic well-being is one that balances informed choices with individual values and lived experience, honoring both what science reveals and what the soul intuitively seeks.

Author

Star Gorven

Star Gorven is a wellness and mental health writer with a talent for crafting evocative and evidence-based content across a wide range of topics. Her work blends analytical research with imagination and personality, offering thoughtful insights drawn from her exploration of subjects such as psychology, philosophy, spirituality, and holistic wellbeing.

Activity History - Last updated: March 19, 2026, Published date: March 19, 2026

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Reviewer

Jennifer Brown

Dr. Jennifer Brown is dual board-certified in family medicine and obesity medicine. She currently works for Amwell Medical Group, providing virtual primary care services, including mental health treatment.

Activity History - Medically reviewed on April 6, 2026 and last checked on March 19, 2026