mindfulness

25
Sep
2025

Integrating Holistic Practices for Total Wellness

Integrating Holistic Practices for Total Wellness

In today’s busy world, achieving true wellness often requires more than just traditional approaches like therapy or medication. Many people are discovering the benefits of holistic practices, which address not only the mind, but also the body and spirit. As a psychotherapist, I’ve seen how integrating holistic techniques alongside conventional mental health care can create a more balanced, resilient, and fulfilling life.

What Are Holistic Practices?

Holistic practices are approaches to wellness that treat the whole person—mental, emotional, physical, and spiritual. Rather than focusing solely on symptoms, holistic practices encourage self-awareness, balance, and personal growth. Some common examples include:

  • Mindfulness and meditation – cultivating awareness and reducing stress
  • Reiki and energy healing – promoting relaxation and emotional release
  • Yoga and gentle movement – connecting body and mind
  • Breathwork – reducing anxiety and calming the nervous system
  • Nutrition and lifestyle adjustments – supporting overall well-being

By combining these practices with therapy, you can address the root causes of stress, anxiety, and emotional fatigue, rather than just managing symptoms.

Mental Health Benefits of Holistic Practices

Holistic approaches can have a profound impact on emotional and mental wellness. Some of the benefits include:

  1. Stress Reduction
    Mindfulness, meditation, and Reiki help lower cortisol levels, leaving you calmer and more focused.
  2. Emotional Balance
    Techniques like breathwork and energy healing can help release emotional tension, supporting resilience and a more positive outlook.
  3. Improved Sleep and Relaxation
    Regular holistic practices encourage relaxation, which can improve sleep quality and boost overall mental health.
  4. Enhanced Self-Awareness
    Mindful practices encourage reflection and self-discovery, helping you better understand your thoughts, behaviors, and emotional triggers.
  5. Stronger Mind-Body Connection
    Yoga, movement, and energy work support a healthy connection between your mental state and physical body, creating balance and harmony.

How to Integrate Holistic Practices Into Your Routine

You don’t need to make drastic changes to start experiencing the benefits. Here are some simple ways to incorporate holistic wellness into your life:

  • Start small – Begin with 5–10 minutes of meditation or breathwork daily.
  • Combine with therapy – Discuss holistic approaches with your therapist to ensure they complement your treatment plan.
  • Explore different practices – Try Reiki, yoga, or mindfulness and notice what resonates most.
  • Create a wellness space – Designate a quiet area in your home for meditation, journaling, or energy work.
  • Be consistent – Regular practice, even in small doses, produces the best results over time.

Final Thoughts

Holistic practices are not a replacement for therapy or medical care—they are a complementary approach that supports total wellness. By integrating techniques like Reiki, mindfulness, yoga, and breathwork, you can reduce stress, improve emotional balance, and enhance your overall quality of life.

Your journey toward total wellness is unique. Even small steps toward incorporating holistic practices can create meaningful shifts in your mental, emotional, and physical health. Whether you are looking to complement therapy or simply explore new ways to care for yourself, holistic wellness offers a path toward a more balanced, centered, and fulfilling life.

Posted by Colette Lopane-Capella, LMHC, D
25
Sep
2025

How Therapy Can Help You Cope with Anxiety

How Therapy Can Help You Cope with Anxiety

Anxiety is one of the most common mental health challenges today, affecting millions of people across all ages. While occasional worry is normal, persistent anxiety can interfere with work, relationships, and overall well-being. The good news is that therapy provides tools and strategies to manage anxiety effectively and reclaim a sense of calm and control.

Understanding Anxiety

Anxiety is more than just feeling stressed or nervous. It can manifest as:

  • Racing thoughts or constant worry
  • Physical symptoms like muscle tension, headaches, or rapid heartbeat
  • Sleep disturbances
  • Irritability or difficulty concentrating

When anxiety becomes chronic, it can create a cycle of stress and avoidance, making daily life feel overwhelming. Recognizing these signs is the first step toward managing them.

How Therapy Supports Anxiety Management

Therapy provides a safe, structured environment to explore the root causes of anxiety and develop coping strategies. Some ways therapy helps include:

1. 

Identifying Triggers

A therapist can help you recognize patterns and situations that trigger anxiety, whether they are external stressors, internal thought patterns, or past experiences.

2. 

Developing Coping Strategies

Through techniques like cognitive-behavioral therapy (CBT), mindfulness, and relaxation exercises, therapy teaches practical skills to reduce anxious thoughts and calm the nervous system.

3. 

Challenging Negative Thinking

Anxiety often involves distorted or catastrophic thinking. Therapy helps you identify and reframe these thoughts, promoting a more balanced perspective.

4. 

Building Emotional Resilience

Consistent therapy strengthens your ability to tolerate uncertainty, manage stress, and respond to challenges with confidence rather than fear.

5. 

Improving Relationships

Anxiety can strain personal and professional relationships. Therapy can enhance communication skills, assertiveness, and empathy, improving how you relate to others.

The Benefits of Early Intervention

Seeking therapy early can prevent anxiety from escalating into more severe mental health concerns. Even a few sessions can provide tools to manage symptoms effectively, improve coping mechanisms, and reduce the impact of anxiety on daily life.

Therapy is not a quick fix, but it is a long-term investment in your mental and emotional well-being. By addressing anxiety proactively, you can regain a sense of control, increase self-awareness, and experience greater peace in everyday life.

Tips for Maximizing Therapy for Anxiety

  • Be open and honest: Share your thoughts and feelings without judgment.
  • Practice techniques regularly: Skills learned in sessions are most effective when practiced consistently.
  • Set realistic goals: Small, incremental changes lead to lasting improvement.
  • Combine therapy with self-care: Adequate sleep, exercise, mindfulness, and balanced nutrition support overall mental health.

Final Thoughts

Anxiety doesn’t have to control your life. With therapy, you can develop tools, strategies, and self-awareness to manage anxious thoughts and emotions effectively. Whether you’re dealing with occasional stress or chronic anxiety, professional guidance can help you regain calm, confidence, and balance.

If anxiety is interfering with your daily life, consider reaching out to a licensed therapist. The first step toward relief is often the hardest—but it can also be the most transformative.

Posted by Colette Lopane-Capella, LMHC, D
25
Sep
2025

The Benefits of Distance Reiki for Mental and Emotional Wellness

 

In today’s fast-paced world, stress, anxiety, and emotional fatigue can take a toll on both body and mind. While there are many ways to support your mental health, one practice that has gained recognition for its gentle yet powerful effects is distance Reiki. As a holistic wellness approach, Reiki promotes balance and healing by channeling energy to the body, mind, and spirit—even when practitioner and recipient are not in the same room.

What Is Distance Reiki?

Reiki is an energy-based healing practice that originated in Japan. It involves a practitioner channeling universal life force energy to support relaxation, reduce stress, and encourage self-healing. Distance Reiki, sometimes called remote Reiki, allows the practitioner to send energy across time and space. This means you can experience its benefits from the comfort of your home, office, or any location that feels safe and quiet.

Many people wonder how it works if the practitioner isn’t physically present. While the process is subtle and non-invasive, studies and anecdotal experiences suggest that energy works beyond physical boundaries, helping to restore harmony to your body and mind.

Mental and Emotional Benefits of Distance Reiki

Distance Reiki can positively impact both your mental and emotional well-being. Some of the benefits include:

1. 

Stress Reduction

Sessions often produce a profound sense of calm. Many clients report feeling lighter, less anxious, and more centered after just one session.

2. 

Emotional Balance

Reiki helps release emotional blocks, old patterns, and negative energy. This can lead to improved mood, better emotional regulation, and a greater sense of inner peace.

3. 

Enhanced Clarity and Focus

By promoting relaxation and reducing mental clutter, distance Reiki can improve concentration and mental clarity. You may find yourself thinking more clearly and making decisions with ease.

4. 

Improved Sleep

Many people notice deeper, more restful sleep after sessions. This restorative effect supports overall mental health and resilience.

5. 

Support for Physical Well-Being

While Reiki is not a substitute for medical care, it can complement traditional treatments by reducing tension, promoting relaxation, and enhancing overall energy flow.

Why Distance Reiki Is Ideal for Busy Lives

One of the biggest advantages of distance Reiki is convenience. You don’t need to travel or rearrange your schedule to receive a session. Distance Reiki fits easily into modern life while providing the same benefits as in-person sessions. It’s particularly helpful for:

  • People with mobility challenges
  • Busy professionals seeking stress relief
  • Those who prefer a private, quiet space for healing

Even though the practitioner isn’t physically present, the energetic connection remains powerful and effective, offering a flexible and accessible path to wellness.

How to Prepare for a Distance Reiki Session

To get the most out of your session:

  • Find a quiet, comfortable space where you won’t be interrupted
  • Set an intention for what you want to release or receive
  • Relax, breathe deeply, and remain open to the process
  • Follow up with self-care practices like journaling, stretching, or meditation

Final Thoughts

Distance Reiki is more than just an alternative healing method—it’s a tool for cultivating balance, relaxation, and emotional resilience. By integrating this practice into your wellness routine, you can reduce stress, enhance clarity, and support both your mental and emotional well-being from anywhere in the world.

Whether you are new to Reiki or a seasoned practitioner, distance sessions offer a gentle, accessible way to reconnect with your inner peace and vitality.

Posted by Colette Lopane-Capella, LMHC, D
05
Oct
2023

Disney therapist mom here ☀️

 

 

A black and white image of the word justice.Yep, Disney mom proud and all pure love of everything Disney.

It’s interesting, often people will ask me as a therapist what do you get out of Disney? What’s the mental health piece? As I often refer to Disney as my very expensive self-care.

Truth is Disney brings me back to basic. Disney reminds of the simple joys that as we grow older we tend to miss, forget, or no longer notice.

Disney elicits the essence of mindfulness to see the child’s great big smile when in awe of the park. Or to notice the connection of families. The happiness individuals feel and it rays like sunshine on a warm day simply walking through the park.

Disney reminds me that life is complicated and sure this is accurate, yes, of course, but there’s also so much joy. So much pure, authentic joy and happiness, absolutely incredible.

Disney reminds me of when I was a child and the happiness that I felt every second in the park with my parents. Embracing my inner child gives me the opportunity to connect with some of the deepest layers of myself while at Disney.

Disney allows me to grow, to evolve. There’s so much knowledge in Disney. So much to learn, and that opportunity I take every single time.

Disney allows me to practice mindfulness, to be present in the experience and enjoy the seconds vs. planning for the next.

Disney provides me awe moments, you know the moments that take your breath away? The moments that make me feel alive, vibrant, and connected to others and something bigger.

Disney may not be everyone’s favorite place in the world, but it’s mine.

So this Disney therapist mom wanted to share for just a moment the joy that Disney brings to me and my mental health. Feeling truly grateful.

Love, sincerely the Disney therapist mama â¤ï¸

 

Posted by Colette Lopane-Capella, LMHC, D
21
Sep
2023

10 ways to live a more fulfilling healthier and happy life today:


So we all want to live a healthy and happy life right? Sometimes we don’t feel fulfilled in the everyday routine. We get stuck in the autopilot of it all. It gets exhausting, maybe even draining.

Let’s talk about 10 simple ways you can begin to implement today to live a more fulfilling healthier and happier life today.

  1. Practice gratitude

Choose each day to show up with a grateful heart. Even for the small things in your life, food you eat, roof over your head. This can all adjust the way you see and feel about your life and world.

  1. Choose to smile

There’s a ton of research that shows smiling helps us internally as well as externally. It helps us feel lighter and more at ease, plus it costs nothing. Try it out today.

  1. Mindfulness

Living a mindful life allows one to be present in all of your feelings and experiences, the more present we are the more regulated we become.

  1. Say no

Say no to people, places and things that don’t align to what truly makes your soul happy.

  1. Practice Healthy Boundaries

Boundaries are essential. They are a perfect example of self- care. The healthier boundaries we choose the happier life we live.

  1. Exercise

Get moving, exercise increases endorphins that help us feel good. Get moving today.

  1. Surround yourself with people that love and truly care about you

When you surround yourself with a healthy team, you yourself begin to make healthier choices for you.

  1. Live for your moments

The moments that take your breathe away. Live and be those moments.

Manage Stress

Be conscious and aware of your stress. If it gets too high it’s time to implement something different.

  1. Choose goals that are realistic

Set goals that are realistic and achievable. Be kind to yourself. Choose compassion.

So today is your day, your day to begin living a happier and healthier life. Which of the 10 will you start to incorporate in your life? New Day Vitality is here to help.

 

Posted by Colette Lopane-Capella, LMHC, D