Integrating Adjunctive Treatments into Your Self-Care Routine

As therapists, caregivers, and healthcare professionals we may need more and different adjunctive treatments, like sound baths, to learn to care for ourselves and heal from dysfunctional patterns of people-pleasing, overachieving, and perfectionism

In our fast-paced world, the importance of self-care cannot be overstated. While traditional self-care methods such as exercise, proper nutrition, and sufficient sleep are foundational, integrating adjunctive treatments can elevate your routine, providing a more holistic approach to well-being. Adjunctive treatments are absolutely not necessary but may be more aligned with your cultural experiences or preferences. As therapists, caregivers, and healthcare professionals we need additional tools to support recovery from exhaustion, overwhelm, burnout, and anxiety.

Understanding Adjunctive Treatments

Adjunctive treatments refer to therapies that complement traditional medical treatments like acupuncture, massage therapy, aromatherapy, yoga, and meditation. These treatments aim to enhance the body’s natural healing processes, reduce stress, and offer opportunities to practice receiving care from others. Most require an additional license or certificate for the practitioner, so be sure to ask me for my favorite referrals in the DFW area!

1. Acupuncture

Acupuncture, a key component of traditional Chinese medicine, involves inserting thin needles into specific points on the body to balance the body’s energy flow or Qi. Research has shown that acupuncture can be effective in managing pain, reducing stress, and improving sleep. To incorporate acupuncture into your self-care routine, start by consulting with a licensed acupuncturist who can tailor treatments to your specific needs. Regular sessions may help maintain your physical and emotional balance.

2. Massage Therapy

Massage therapy is more than just a luxury; it’s a powerful tool for maintaining health and well-being. Regular massages can relieve muscle tension, improve circulation, and reduce stress hormones. If budget constraints are an issue, self-massage techniques, using tools like foam rollers, or checking out local massage therapy schools can also provide significant benefits.

3. Aromatherapy

Aromatherapy uses essential oils extracted from plants to promote physical and emotional health. Different oils offer various benefits; for example, lavender is known for its calming properties, while peppermint can boost energy and concentration. Incorporate aromatherapy into your daily routine by using essential oil diffusers, adding a few drops to your bath, or using scented candles. Even a small application of essential oils to your pulse points can have immediate, positive effects on your mood and stress levels.

4. Yoga and Meditation

Yoga and meditation are powerful adjunctive treatments that complement each other perfectly. Yoga combines physical postures, breathing exercises, and meditation to promote physical, mental, and spiritual well-being. Regular practice can improve flexibility, strength, and balance, while also reducing stress and anxiety. Meditation, on the other hand, focuses on calming the mind and enhancing mindfulness. Integrating a daily or weekly yoga and meditation session into your routine can significantly enhance your overall well-being. There are numerous online resources, classes, and apps available to guide you, making it easier than ever to start.

5. Chiropractic Care

Chiropractic care focuses on diagnosing and treating musculoskeletal disorders, particularly those related to the spine. Regular adjustments can help alleviate back and neck pain (especially for my anxious folks who wear their shoulders as earrings), improve posture and enhance nervous system function. Our vagus nerve is housed inside the spine, so there is some interesting research between spinal health and emotional health being published.

6. Hydrotherapy

Hydrotherapy uses water for pain relief and treatment. Techniques include contrast baths (alternating hot and cold water), steam baths, and cold plunges. Hydrotherapy can improve circulation, reduce muscle tension, and promote relaxation. Simple practices such as a warm bath with Epsom salts can be a soothing addition to your self-care routine. Please consult with a physician before entering extreme hot or cold conditions.

7. Sound Therapy

Sound therapy involves using sound frequencies to improve health and well-being. Techniques include listening to music, sound baths, and tuning fork therapy. These practices can reduce stress, improve sleep, and enhance mental clarity. Incorporate sound therapy into your self-care routine by attending sound bath sessions, using sound healing apps, or simply creating a relaxing playlist to unwind. My local yoga studio offers sound baths once a month and I am a regular attendee!

8. Art and Music Therapy

Creative therapies like art and music therapy provide a therapeutic outlet for expression and healing. Engaging in creative activities can reduce stress, improve mood, and enhance cognitive function. Dedicate time each week to explore your creativity through painting, drawing, playing an instrument, or simply listening to music mindfully. YOU DO NOT NEED TO BE ARTISTIC TO BENEFIT FROM ART THERAPY.

9. Infrared Sauna

Infrared light therapy has garnered attention for its potential benefits on mental health, particularly through its ability to enhance cellular function and reduce inflammation. This non-invasive treatment penetrates deep into the tissues, promoting improved blood circulation and the release of endorphins, the body's natural "feel-good" hormones. Studies suggest that infrared light can help alleviate symptoms of depression and anxiety by modulating neurotransmitter activity and reducing oxidative stress in the brain. Additionally, the therapy's relaxing effect on the body can improve sleep quality, further contributing to better mental health and overall well-being. I have been exploring this myself!

TLDR:

Integrating adjunctive treatments into your self-care routine can provide a holistic approach to health that is more culturally responsive and inclusive. None of these approaches can replace therapy or medication. And, the effects are cumulative over time. Just like how one gym session doesn’t make you an athlete. Instead, focusing on consistently taking care, prioritizing your needs, and building your self-esteem will contribute to living a more balanced life free from perfectionism, people-pleasing, and over-achieving.