Moving Beyond Cognitive Behavioral Therapy: The Four Layers of Emotional Healing
The research is clear: cognitive behavioral therapy (CBT) works to treat many mental health conditions. And we love CBT! It comes in real handy, and we use it all the time. But it's not a complete model of care, and it can't treat everything. So what do therapists do when CBT helps, but doesn't quite heal?
The Holistic Healing Model In Therapy
The Holistic Model Of Healing
In holistic therapy, your therapist will explore every layer of your health, starting from the concrete the abstract. This means that your physical health and your behavior are only part of the equation. Healthy habits are important, but don't cover everything. We believe the four layers of mental health include the physical, behavioral, social, and internal sense of meaning.
Layer 1: The Physical Layer of Mental Health
There are a lot of physical conditions that can mimic or exacerbate mental health symptoms. Thyroid disorders, vitamin deficiencies, hormonal imbalances, and even mold exposure can cause emotional issues. We want to make sure we're not trying to cure a medical condition with talk therapy alone. Of course, therapy can be a great support when you're dealing with chronic health issues. But it should be part of a greater plan.
Over the years, we've seen people struggle for months or years with depression and anxiety that confused us. And then, without fail, something physical was discovered. Once it was mold in a client's bedroom. Once someone discovered an iron deficiency. And more than once it was a thyroid issue, which creates many symptoms of depression like low energy, weight gain, and sleep issues.
Your therapist will chat with you about any physical stuff going on. They might suggest medical tests or assessments to check if there's a physical issue causing your emotional challenges.
Questions to Consider About How Physical Health Effects Emotional Health
Have you noticed any recent changes in your physical health?
Are you taking any medications or supplements?
Is there anything in your environment that might affect your physical health?
How do you think your physical health might be linked to how you're feeling emotionally?
If a physical issue pops up, your therapist will help you figure out how to balance your mental health goals with the treatment for the physical. It's all about coordinating with healthcare providers to take care of both your body and mind.
Example of Physical Healing In Therapy
Elena had been battling persistent feelings of sadness and fatigue for years. She had tried various medications and CBT, but nothing seemed to help for long. After a comprehensive evaluation, a doctor discovered that Elena had a severe vitamin D deficiency. Once this was addressed, her energy levels improved and her mood started to lift. The physical layer of therapy made a world of difference for her.
Layer 2: The Behavioral Layer of Therapy
How we treat our bodies, minds, and time matters. Simple things like eating well, hydrating more, sleeping well, and moving our bodies can make a huge difference in how we feel. And yet so many of us struggle to make lasting change. There are a lot of reasons for this, and this is where CBT shines. If you want to change behavior, CBT should be your go-to. It should also be paired with a healthy dose of self-compassion and patience.
This layer is all about understanding how the way you live your life, like your daily habits, can have a big impact on your mental health. We're talking things like how much you drink, if you're staying hydrated, getting enough rest, and being physically active.
Your therapist will talk with you about your daily routine. Together, you'll figure out if there are any behaviors that might be messing with your emotional well-being.
Questions to Consider About How Behavior Affects Our Mental Health
Are there any habits or actions you think might be affecting your mood?
How does your daily routine impact how you're feeling?
Are there any behaviors you'd like to change to feel better emotionally?
How difficult will it be to make these changes?
If you identify behaviors that might be causing issues, your therapist will help you set goals to change them. Then you'll work together to make sure those changes stick and help your mental health.
Holistic Therapy Example of How Behavior Affects Our Mental Health
Lisa had been battling depression and low self-esteem for years. Her therapist recognized that her self-defeating behaviors were contributing to her mood. Making behavior change is hard, but her therapist helped her overcome hurdles. Through a combination of CBT and self-compassion, Lisa was able to make changes around her poor nutrition, isolation, and inactivity. She started to move regularly, ate with more variety, and spent time outside. It wasn't always easy or linear. Staying home on the couch was the path of least resistance. But over time, she experienced a remarkable improvement in her mood and self-esteem.
The Limits of Behavioral Therapy
The truth is, most of us want more than a mere behavior change. We want a transformation. We want deeper relationships. We want meaning.
Layer 3: The Connection Layer of Therapy
There have been plenty of articles lately talking about the loneliness epidemic. And it certainly is a concern. In fact, few conditions are more associated with premature death and other negative health outcomes than loneliness. It stands to reason this is true of mental health as well.
A good holistic therapist will work with you to explore your social connections. This could be family, friends, colleagues, or partners. It can even be your pets. The important thing is feeling like there are people who love and support you, even if they aren't perfect at showing it. When things get hard, do people show up for you? If the answer is yes, great. If the answer is no, your therapist will help you build deeper and more meaningful relationships to support your mental health.
Even if you do have people who care about you deeply, many people could benefit from making adjustments to their relationships. This might look like setting boundaries, communicating expectations, or getting more vulnerable. Each relationship is different and requires individualized attention. Your therapist can help you determine which relationships you'd like to improve and what steps to take.
Questions to Consider About Social Connection and Healing
How do the people in your life make you feel?
Do you have a support system you can lean on when things get tough?
Are there any relationships you think need some work?
Do you struggle to communicate with people?
Are there boundaries you need to set to have healthier relationships?
If it turns out your social connections are part of what's going on, your therapist will work with you to set goals for those relationships. It could mean setting boundaries, talking openly, or being a bit more vulnerable in your interactions. It's about building better, more supportive connections to boost your mental well-being.
Holistic Therapy Example of How Therapy Can Support The Connection Layer of Healing
David had isolated himself from friends and family due to his struggles with anxiety and depression. He also had a fraught relationship with his father, who was overbearing and harsh. His therapist recognized the importance of rebuilding these connections and setting boundaries with his father. Through therapy, David learned how to communicate his needs and boundaries. Over time, his relationships improved, and he felt more supported, reducing his feelings of isolation. This support network played a crucial role in his successful recovery and improved mental health.
The Inner Core: The Meaning and Spiritual Layer of Therapy
The final layer of holistic therapy is often the most profound and transformative. This layer dives into your internal sense of meaning and spirituality.
Now, we know the word "spirituality" can make some folks uncomfortable, but it's not about religion or a structured belief system. If religion is meaningful to you, it can be incorporated. But for many people, it's about finding purpose and a sense of belonging in the world. When we are connected to something bigger than ourselves through meaning, it can be deeply healing for your mental health.
This layer focuses on understanding the role of personal values, cultural identity, and belief systems in your emotional health. These factors play a big role in shaping your sense of purpose and meaning in life. Your therapist will guide you through exploring your values and beliefs. They will help you recognize how values influence your emotions and behaviors.
Questions To Consider About The Meaning And Values Layer of Therapy
What truly matters to you in life?
How do your cultural background and upbringing influence your beliefs and values?
Are there any beliefs that you hold, consciously or not, that may be impacting your mental health?
Do you feel you are living in alignment with your values?
Once you've identified your values and beliefs, your therapist will help you implement them in your life. Here's how this alignment process can work:
Recognizing Conflicting Beliefs
Sometimes, our values and beliefs can be in conflict with our mental health goals. For example, if you believe that seeking help for mental health issues is a sign of weakness, it may hinder your progress. Your therapist will assist you in recognizing such conflicts.
Reframing Beliefs That Don't Serve You
If certain beliefs are hindering your emotional well-being, your therapist will work with you to reframe them. If you hold the belief that you must always appear strong and self-sufficient, your therapist can help you see vulnerability as the only way to build true connection.
Setting Values-Based Goals
Your therapist will help you set mental health goals that align with your values and beliefs. If family and connection are essential to you, setting a goal to improve your social relationships may be in line with your values.
Creating a Values-Driven Life
Ultimately, the aim is to help you create a values-driven life that fosters emotional well-being. This involves making choices and taking actions that reflect your core values and belief systems. If you value compassion, your therapist may encourage you to engage in acts of kindness towards yourself and others.
Holistic Therapy Example of How The Meaning Layer of Therapy Can Improve Mental Health
Elena's therapist delved into the deeper layers of her experience to help her discover her sense of purpose. Elena realized she had been living a life that didn't align with her true values and passions. Through exploration and self-reflection, she found a new sense of meaning by volunteering for a cause she cared deeply about. This newfound purpose gave her a sense of fulfillment and contentment that she had never experienced before.
Profound Healing Through Meaning In Holistic Therapy
By exploring and aligning your values and beliefs with your mental health goals, you can find a profound sense of purpose and meaning in life. This can be a transformative process, helping you build a life that is deeply fulfilling and authentic to who you are.
By addressing all four layers of healing, therapy can have a deep impact on your emotional life.
For more reading on holistic healing, we recommend How Healing Works by Dr. Wayne Jonas.
Emotional Healing Through Holistic Therapy In California or Florida Starts Whenever You're Ready
If you're contemplating therapy and ready to work with a therapist who supports holistic healing, set up a consultation. There's no pressure to book.
