Holistic Health and Wellness: 7 Ways to Take Care of Your Mind, Body, and Soul

Diet and exercise often seem like the main components to living a healthy life. However, these two just scratch the surface of what truly constitutes a holistic approach to living well. There’s more to achieving optimal health than simply keeping an eye on what you eat and how often you exercise. 

Ancient Eastern philosophies and practices have long suggested that true wellness originates from a harmonious balance between the mind, body, and soul (1). Therefore, holistic health recommends addressing the needs of all three aspects of our being, not just our physical needs. Wellness in this context is not just about the absence of illness, but rather a state of overall well-being. Together, these elements can create a richer, more fulfilling life.

That being said, how do we go about taking care of our integrated self? Here are some steps you can take to integrate holistic practices into your daily routine to nurture your mind, body, and soul.

What Is Holistic Health and Wellness?

In simple terms, holistic health and wellness is a whole-body approach to health and well-being. It’s the understanding that our physical, mental, emotional, and spiritual health are interconnected and work together to create an overall sense of wellness (2).

When we address one aspect of the mind, body, and soul triptych in isolation from the others, we limit ourselves to only part of what it means to be truly healthy. For example, someone who eats well but neglects their mental and emotional health may still experience chronic stress and its associated negative effects on the body.

Holistic health takes into account every aspect of our being and emphasizes the importance of finding balance and harmony among them. By doing so, we’re being given an opportunity to reach a deeper level of overall well-being.

What Are the 7 Holistic Approaches?

The 7 pillars of holistic health are physical wellness, mental and emotional wellness, spiritual wellness, social wellness, environmental wellness, intellectual wellness, and occupational wellness (3). While some people have identified more or fewer pillars of holistic wellness, the general consensus lies with peoples’ need to address a diverse range of factors for optimal health.

Each pillar plays a crucial role in overall well-being and neglecting any one area may have detrimental effects on your quality of life. Here’s what each pillar encompasses and what it means for your holistic health.

1. Physical Wellness

Physical wellness isn’t just about avoiding illness or disease; it’s about living in a state where your body is energized, functioning at an optimal and sustainable level, and having the chance to thrive. 

This aspect of wellness encompasses a range of healthy behaviors, including adequate exercise, nutrition that is focused on a variety of “real foods” (think foods that you could make yourself at home with simple ingredients you could find at the supermarket), and abstaining from harmful habits such as smoking or excessive drinking. Such habits have been found to correlate with a higher quality of life in research (7). 

Being physically well can look like having the energy to tackle your day-to-day tasks and physical resilience or the ability to bounce back from the challenges and stresses that are inherent in everyday life. 

Our bodies can send us signals that we could benefit from attending to our physical needs. However, this is not always the case, but physical symptoms or signs should not be left unattended. When physical symptoms occur, the best line of action is to contact your healthcare provider before you pursue lifestyle changes that are related to your physical health.  

Some signs suggesting that your physical needs may need to be tended to by talking to your healthcare provider and pursuing healthy lifestyle changes include:

• Constant fatigue
• Frequent headaches or body aches
• Poor sleep quality
• Lack of energy and motivation

Over time, these signs may develop into more severe ones, such as:

• Chronic illnesses such as heart disease, diabetes, or autoimmune diseases
• Poor immune system evidenced by the frequent presentation of illnesses
• Difficulty performing basic physical tasks such as walking to the store, lifting everyday weights, or standing for a long time without feeling “winded”
• Decreased sense of overall quality of life

Neglecting physical health symptoms and avoiding the guidance of healthcare providers, doesn’t just harm our physical bodies. As previously mentioned, our minds, bodies, and souls create a triptych that is interconnected and these three facets are inextricably bound to each other. For this reason, physical health challenges may affect our mental and emotional state, potentially triggering or reigniting mental health issues, such as depression or anxiety disorders. It can impact our social wellness by making us less likely to engage with others or participate in activities we enjoy due to exhaustion, lack of energy, or a preoccupation with physical health-related stressors.

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Physical wellness may affect other aspects of holistic health and wellness. For example, feeling physically taxed may lead to accompanying self-deprecating thoughts and feelings. However, this isn’t always the case and some people who struggle with chronic health issues have actually stated that these health struggles have helped them adopt and maintain a more positive outlook on life, but there may be a connection between poor physical health and poor mental health symptoms. Conversely, research has shown that people who are able to take steps to ameliorate their physical health may think of themselves in a more positive light and may also develop positive feelings. Again, it’s important to be cautious and not to overgeneralize these themes. The goal is to have this article act as a motivator for people to take the necessary steps to maintain a physically, mentally, and emotionally healthy life. 

Being active can also provide opportunities for socializing and connecting with others, thereby enhancing social wellness. And for many, physical activities such as yoga or meditation can also serve as spiritual practices that may also contribute to spiritual wellness (5) (12).

2. Mental and Emotional Wellness

Mental and emotional wellness relates to the way we think, feel, and handle stress. It can incorporate our inner world, our mood, our outlook on life, and how we deal with our emotions. While mental and emotional wellness are essential for a good quality of life, many people may take it for granted, or neglect it when life gets busy.

Mental and emotional wellness can mean having the tools and resources to navigate life’s ups and downs. It’s about being able to cope with stress in a healthy way, feeling generally optimistic, and enjoying life despite its inevitable challenges. It’s when the mind is in a state of equilibrium; we’re neither overwhelmed by sadness nor in a constant state of euphoria—it’s about striving to find a sustainable middle ground of both coping with challenges and enjoying life and all it has to offer. 

Neglecting this aspect of our health doesn’t always “scream” for attention in the same way physical health can. The signs that our mental and/or emotional health may need to be tended to can be subtler and more insidious. Examples include:

• Feeling ‘off’ or ‘numb’ more often than not
• A persistent sense of worry or sadness
• Irritability or a “short fuse”
• Difficulty concentrating or making decisions
• Avoiding social situations
• Feeling disconnected from others

Ignoring these signs can lead to symptoms that include(10):

• Increased stress and anxiety levels
• Depression
• Social withdrawal
• Changes in appetite or sleep patterns
• Persistent physical symptoms such as headaches, stomach aches, etc.
• Relationship problems
• Less productivity and decreased work performance

If you’re experiencing any of the symptoms listed above, please contact your healthcare provider and/or a mental health specialist who can help alleviate your distress in adaptive ways. 

Based on the holistic health approach described earlier, mental and emotional wellness can be deeply intertwined with other aspects of wellness. Think about it – if you’re constantly stressed or feeling down, it may be difficult for you to take the steps to tend to your physical health, such as exercising or making healthy diet choices. 

Our mental state may have a great impact on our physical health (13) and a lack of social wellness can leave us feeling isolated, which can aggravate our mental and emotional state, thereby creating a vicious cycle. For these reasons, prioritizing mental and emotional wellness can enhance other aspects of our well-being (4) (14). 

Developing healthy coping mechanisms, setting boundaries, and addressing underlying mental health issues can all contribute to better physical health, stronger relationships, and a more positive outlook on life. Seeking mental health guidance from qualified professionals can be important for helping you work through challenges. 

Read more: How to Fast Properly to Reap Wellness Rewards

3. Spiritual Wellness

Spiritual wellness is often misunderstood as being solely about religion or believing in a higher power. While spirituality can certainly encompass those aspects, it goes far beyond just that.

Spiritual wellness can be about finding meaning and purpose in life, connecting with something larger than ourselves, and feeling at peace. It could be pursued through organized religion, but it can also come from other sources such as nature, art, or personal relationships.

Practicing spiritual wellness means staying true to our values and principles while navigating the ups and downs of life. It can also be about finding a sense of purpose and direction, which can help us cope with challenges and find meaning in our experiences. The intention to develop and maintain a sense of spiritual wellness can be pursued by first identifying what your personal values and principles are. This is an interesting question that each of us can explore on our own, in our communities, or with the help of a licensed professional. 

Neglecting spiritual wellness may leave us feeling lost, unfulfilled, or disconnected. Some signs that you may benefit from tending to your spiritual needs include: 

• Feeling as if you’re lacking a sense of purpose
• Having difficulty experiencing joy or fulfillment in life
• Feeling disconnected from others, nature, or a higher power (if that’s a belief you hold)
• Struggling to cope with major life changes or challenges

Over time, these signs may lead to more severe issues such as:

• Depression
• Substance abuse
• Relationship problems
• Lack of motivation or drive

Again, if you’re struggling with any of the mental health issues listed above, please contact your primary care provider and/or a licensed mental health practitioner who can help guide you through these challenges.

Spiritual wellness is interconnected with other aspects of holistic health. When we prioritize this aspect of our well-being, it can have a positive impact on our mental and emotional state, physical health, and social relationships.

For example, having a clear sense of purpose and direction may help us make healthier choices regarding our physical health. Connecting with others through shared beliefs or values may improve social wellness and finding peace and meaning in life may contribute to an improved sense of mental and emotional wellness.

4. Social Wellness

Social wellness incorporates our relationships and how we interact with others. It can be evident through the strength of our connections, our ability to form meaningful relationships, and how we communicate within these bonds. Social wellness isn’t only about having friends or being outgoing; it can also encompass supportive networks that we may have, feeling connected, and having a sense of belonging.

Some signs that you may benefit from tending to your social wellness-related needs include: 

• Allowing a long time to pass since you last socialized with friends 
• Feeling lonely or isolated, even when you’re not physically alone
• Experiencing more misunderstandings or conflicts in your relationships
• Not having someone to talk to about personal issues or to share good news with

Neglecting our social wellness doesn’t just leave us feeling a bit lonely; it may also have some more serious side effects that can include:

• Increased stress and anxiety levels
• Feelings of depression or a deepened sense of isolation
• Decreased immunity – believe it or not, the quality of our relationships can impact our physical health
• Sleep issues, because stress and worry about our relationships (or lack thereof) can keep us awake at night

Social wellness doesn’t exist in a bubble—it’s a thread that’s interwoven deeply with other aspects of our well-being. Think about it – if you feel down or isolated, this will affect your mental and emotional wellness. In the same way, if you’re physically under the weather, you may not feel up to socializing, which then loops back to impacting your social wellness. According to the holistic health paradigm, all these facets of wellness are interconnected. 

Ultimately, emphasizing social wellness can lead to better emotional support, provide us with a sense of belonging, and help us cope with life’s ups and downs (8) (11). It’s important to be able to identify your needs and expectations from others and from social relationships. It’s also important to maintain respectful and safe relationships. If you’re feeling as if you’re struggling with your relationships and that you may benefit from guidance at this time, please contact a licensed mental health professional who can be of help to you. 

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5. Environmental Wellness

Environmental wellness focuses on the interplay between personal health and the health of the environment around us. It’s recognizing that our well-being can be deeply linked to the quality and state of our surroundings, whether we’re in urban jungles or rural landscapes.

One way to describe environmental wellness is living in harmony with our planet, acknowledging the impact that our choices have on the world, and understanding the role the environment plays in our overall health. It’s about making choices that benefit both us and our surroundings.

We sometimes don’t realize that we’ve been neglecting our environmental wellness until things start to go south. Some telltale signs may include:

• Feeling constantly lethargic despite adequate rest
• Experiencing frequent illness, which might be linked to poor air or water quality, among other reasons
• Feeling stressed or anxious in cluttered or polluted environments
• Ignoring our impact on the environment and not taking steps to reduce it

Neglecting environmental wellness can have far-reaching consequences, including:

• Negative impacts on physical health, such as respiratory issues or skin irritations
• Increased stress levels and decreased mental well-being
• Loss of enjoyment in outdoor activities or nature
• Increased pollution and waste
• Depletion of natural resources
• Loss of biodiversity
• Escalated global warming and climate change impact

If you’re experiencing mental health-related issues, please contact a licensed mental health provider who can help guide and support you at this time. 

Neglecting our environmental wellness can loop back to affect other aspects of holistic health and wellness. For example, living in a heavily polluted area may exacerbate respiratory issues, which will affect your physical health. 

Constant exposure to noise pollution can spike our stress levels and can take a toll on our mental and emotional wellness. On the flip side, spending time in nature has been shown to lower stress levels, have antidepressant qualities, improve mood, and enhance physical health.

6. Intellectual Wellness

Intellectual wellness can be pursued by continuous learning. It can also be pursued through a desire and effort to expand our knowledge, think critically, and challenge ourselves intellectually.

Some signs of neglecting this aspect of our health can include:

• Feeling mentally stagnant or unstimulated
• Experiencing a lack of curiosity or interest in new ideas or perspectives
• Having difficulty focusing or retaining information
• Not making time for learning or intellectual pursuits

Neglecting our intellectual wellness can have consequences such as (15):

• Lack of motivation or drive in other areas of life
• Difficulty adapting to new situations or challenges.

Conversely, prioritizing our intellectual wellness may lead to:

• Increased creativity and problem-solving abilities
• Enhanced sense of self-awareness and personal growth
• Better ability to cope with change and challenges

Intellectual wellness is interconnected with other facets of holistic health. Enhancing our mental abilities can positively impact other areas of our lives, such as work performance, relationships, and overall well-being. It’s important to continue learning and challenging our minds to maintain a healthy and balanced life.

7. Occupational Wellness

Occupational wellness can be pursued by finding satisfaction and fulfillment in our work, whether paid or unpaid. It can also be described as feeling a sense of purpose and balance between personal life and career.

Signs that we may be neglecting occupational wellness include:

• Feeling unfulfilled or dissatisfied with our job
• Struggling to find work-life balance
• Experiencing high levels of stress or burnout at work
• Not feeling valued or recognized for our contributions

Neglecting this aspect of our well-being can have consequences such as:

• Poor job performance and productivity
• Increased stress levels and a negative impact on our mental health
• Strained relationships with colleagues or supervisors
• Lack of fulfillment and purpose in life

Conversely, prioritizing occupational wellness can lead to:

• Job satisfaction and enjoyment
• Better work-life balance
• Increased productivity and success in our careers
• Improved mental and emotional well-being

If you’re experiencing occupational stress and/or mental health struggles, you should contact a licensed mental health provider for support. As with every aspect of holistic health and wellness, occupational wellness is interconnected with the rest of the holistic health facets (9).

Neglecting this aspect can have a ripple effect on other areas of our lives, while prioritizing it can lead to overall happiness and fulfillment (9). Finding a career that is in alignment with our values and brings us joy is a privilege that can enhance occupational wellness. If this isn’t an option, making small changes that can make our everyday lives at work better can also have a significant impact on our occupations and our overall sense of well-being through a holistic health lens.  

Read more: Discover Your Life Purpose With Spiritual Wellness

8. Financial Wellness

Financial wellness can be described as having a healthy relationship with money and being able to manage our finances effectively. It emphasizes understanding how to budget, save, and invest wisely.

Signs that we may benefit from tending to our financial wellness needs can include: 

• Constantly living paycheck to paycheck
• Struggling with debt or overspending
• Ignoring financial responsibilities or avoiding money-related conversations
• Feeling overwhelmed and stressed about finances

Neglecting financial wellness can have consequences such as:

• Increased stress and anxiety
• Strained relationships due to financial problems
• Limited opportunities for personal growth and development
• Difficulty planning for the future

Conversely, prioritizing financial wellness can lead to:

• Financial stability and security
• Improved mental and emotional well-being
• More opportunities for personal growth and experiences
• Better ability to plan for the future

As with the wellness facets described earlier in this article, financial wellness is also interconnected with them.

Neglecting financial wellness can have a ripple effect on other areas of our lives, while prioritizing it can lead to a sense of financial safety and peace of mind. It’s important to be mindful of our financial habits and make responsible decisions to maintain financial wellness. That being said, when experiencing financial hardships, it’s important to focus on making ends meet without overextending yourself and focusing on that at this time.

How to Pursue Holistic Health and Wellness

Holistic health proposes a balance of all the 9 wellness facets described above, as neglecting one can impact the others. Here are some practical ways to pursue holistic health and an overall sense of wellness:

Physical Wellness

Get moving, but in fun ways. Forget the gym if that’s not your scene. Dance around the kitchen, take a brisk walk in the park, or try a YouTube yoga session. The goal is to find joy in being active.

Eat nutritious foods. Fill your plate with whole, nutrient-dense foods and limit ultra-processed and “synthetically delicious” options These are called “hyper-palatable” foods and are created in a lab and cannot be made at home using simple ingredients you can buy from any supermarket. 

Get sufficient rest. Aim for 7-8 hours of sleep each night and listen to your body’s cues when it needs rest. The 7-8 hour recommendation is a general rule of thumb, but your healthcare provider can help you identify your individual sleep and rest needs based on your age, level of exercise, and daily demands. 

Emotional Wellness

Talk it out. Chatting with friends about everything and nothing at all can have a significantly positive impact on your mental health. A licensed mental health provider or therapist can also help unravel the knots. It’s like having a guide when we’re feeling lost in the woods of our thoughts and emotions. As the mere act of saying things out loud can be helpful for deciphering what’s going on and finding solutions, if you don’t have a trusted friend, family member, or therapist available, you can find a quiet place at home or while you’re driving and talk to yourself about anything that’s on your mind. If the sense that someone isn’t actually there to listen is giving you trouble, you can always record yourself and go back to listen to what you shared. In this way, you’ll give yourself a chance to identify and process your thoughts and feelings about the situation, which may relieve stress and be helpful. 

Practice self-care. Take time for yourself, whether it’s a relaxing bath or indulging in your favorite hobby. Doing things that bring you joy and relaxation can help improve emotional well-being. Self-care is a highly debated topic as for some people, acting according to their values and character and taking action toward problem-solving is more of a self-care act than physically catering to their needs. In either case, self-kindness and being intentional about supporting yourself are essential. 

Express yourself creatively. Engage in activities such as painting, writing, or playing music to express your emotions in a healthy and constructive way. Creativity can often be a solution to feeling “stuck” or hopeless. Our imagination can help us envision a different future and different versions of ourselves that we haven’t yet “met”. Practicing creativity can equip us with the ability to problem-solve and make connections that can help us navigate our next steps. 

Social Wellness

Connect on your terms. If large groups overwhelm you, small gatherings or one-on-one meetups may be the best way to go. It’s about quality rather than quantity. You should choose relationships that bring you a sense of joy and fulfillment. When socializing in person is a struggle due to living in a rural area, not having easy transportation, or physical challenges, being intentional about creating a sense of belonging and community online can also be helpful. Another way to find like-minded people and appreciate feeling connected to them is by consuming or producing art. For example, when reading a book that includes themes or opinions you identify with, you may feel as if you belong in a “greater community” of people who think in that way, and this can also help give you a sense of connection. 

Be open to new connections. Don’t be afraid to join a new club, take a class, or participate in community events to meet new people and expand your social circle. Again, if physically going somewhere is a challenge, try finding connections through online communities of like-minded people who you may share hobbies or interests with. 

Communicate effectively. Good communication is essential in any relationship. Practice active listening and express yourself clearly and respectfully in order to help maintain positive social connections. 

Environmental Wellness

Adopt a plant. You don’t need to make radical changes to make a positive difference to the environment. Starting small with recycling, using reusable bags, nurturing a houseplant, or replacing some meals with plant-based options can make a big difference. Every little bit helps us feel connected to the world around us. Smaller changes are also more sustainable in the long term as radical lifestyle shifts can feel overwhelming and may therefore be short-lived.

Intellectual Wellness

Feed your curiosity. Pick up a book on a topic you know nothing about (or even a topic you know little about but want to know more about). Watch documentaries. Attend a lecture or a workshop. Stimulate your mind to open yourself up to new possibilities and different perspectives. This may lead to new relationships that can also support your social wellness. 

Occupational Wellness

Find the perks in your work. Even if it’s not your dream job, focus on what it offers, such as having the opportunity to learn new skills or socialize. If your current goal is making a living, achieving a savings goal for the year, or covering your family’s costs, you should focus on the fact that your job allows you to do this, which can help give you a sense of further fulfillment. Your job doesn’t need to define you, but being able to identify the positives in it can make a big difference.

Set boundaries. Don’t let work consume your personal life. Learn to disconnect and prioritize self-care outside of working hours if that’s a realistic and sustainable option for you. If you don’t have enough time for self-care or activities outside of work, you can take small steps to help make your time at work more enjoyable. These steps include adding a piece of art to your office space, bringing in flowers, listening to rainforest sounds or relaxing music while completing tasks, and taking regular breaks to go for a walk – even if this is only to the bathroom – and to stretch your body.

Financial Wellness

Start a budgeting journal. Seeing where your money goes can be illuminating and empowering. Allocate money for necessities, savings, and a bit for fun, if this is a realistic option for you at the moment. If you don’t have enough money to save and spend on fun activities, focus on meeting your basic needs first and assess whether there are ways for you to increase your earnings in the future if this is something you want to do. 

Spiritual Wellness

Create your peace “rituals”. Whether it’s meditation, prayer, or simply sitting quietly with a cup of tea, find what soothes your soul. The goal is to give yourself an intentional break during which you can connect with yourself, identify your thoughts and feelings, and allow yourself to just be in the moment without the need to achieve or to get anywhere. In a world that can make us feel as if we’re never doing enough, being able to pause and appreciate where you are can be seen as a rebellious act of self-kindness and care.  

Remember, it’s not about perfection, it’s about progress. Even small steps can lead to big changes. We’re aiming for a well-rounded, “full”, and fulfilling life, and taking care of each wellness facet to the greatest possible extent can help us make progress. It’s also important to remember that we won’t always be able to tend to all 9 wellness facets to the same degree and that perfect is the enemy of good. Start with what you can, when you can, and when you feel you have more energy, and start focusing on other wellness facets too. 

FAQs

• What does wellness mean?

Wellness can refer to a state of being in good physical, mental, and emotional health. It’s not just the absence of illness or disease and it can also encompass overall well-being and balance in every aspect of life (6).

• What is the meaning of holistic care?

Holistic care is an approach to healthcare that considers the whole person – body, mind, and spirit (or your emotions) – in order to promote overall well-being and prevent illness (2). It recognizes that every aspect of a person’s life is interconnected and that they must all be addressed with the goal of optimal health. It’s important to remember that optimal health doesn’t always mean perfect health. When you have a health challenge or a chronic health condition, you can still take steps to feel better and pursue optimal health according to your individual circumstances. 

• What is the meaning of the word ‘holistic’?

The word holistic comes from the Greek word “holo”, which means whole. In the context of health and wellness, it can refer to treating a person’s mind, bodily, and emotional functions, rather than simply focusing on specific symptoms or issues.

• What are the different types of holistic health?

According to the cited resources, there are nine different types of holistic health, which include physical, emotional, social, environmental, occupational, financial, intellectual, and spiritual wellness. Every wellness facet is interconnected and can contribute to a person’s overall health and well-being (3).

The Bottom Line

Holistic health and wellness involve taking care of our physical, mental, emotional, social, and spiritual well-being to the greatest possible extent. It’s about being aware of these different facets and catering to them based on our capabilities during each period of our lives. The goal is not perfection, but progress, and small steps can have a significantly positive impact. The goal is also not to overwhelm people with information and more demands on their “to-do” lists, but to help them find different sources of fulfillment in areas of their lives that they may not have turned to in the past. Being mindful of and intentional about our daily habits can help us lead more fulfilling and wholesome lives. If you’re struggling, mental health providers can help you navigate this process.