Sara Yoggini is a Yoga lifestyle coach, EcoHub entrepreneur, and innovator who blends ancient wisdom with modern design. A certified Yoga and Yin Yoga teacher and Ayurvedic Principles Guide, she empowers individuals through holistic health, energy alignment, and sustainable living, inspiring personal growth and well-being. She is also an Eco Studio designer.
Anxiety, depression, trauma, and the emotional aftermath of domestic abuse can leave individuals feeling isolated, disempowered, and overwhelmed. However, through holistic practices like yoga, breathwork, mindfulness, and energy healing, there is a path to recovery, emotional regulation, and ultimately, empowerment.
Incorporating holistic treatments and alternative therapies into your healing journey can provide a more comprehensive approach to emotional wellness, helping restore balance and harmony in the mind, body, and spirit.
This article explores how practices rooted in ancient wisdom, including yoga, breathwork, mindfulness, and energy work, can help you manage the effects of domestic abuse, anxiety, depression, and trauma. It also introduces additional holistic treatments and alternative therapies, offering practical tips for creating a healing routine. This is designed to empower you with tools to not only heal but also grow stronger in your journey to emotional well-being.
The emotional impact of domestic abuse
Domestic abuse is a deeply traumatic experience that can leave emotional scars. Survivors may experience symptoms similar to PTSD, anxiety, depression, and feelings of worthlessness. It is important to recognize that these responses are normal reactions to abnormal situations. The emotional toll of domestic abuse can leave individuals questioning their worth, creating long-lasting patterns of trauma.
How to cope with domestic abuse and trauma
Acknowledge your pain: It is important to allow yourself to feel and process your emotions. Denying or suppressing pain only prolongs healing.
Establish boundaries: Practicing self-care and setting healthy boundaries are vital for protecting your energy and emotional well-being. Yoga and mindfulness can help strengthen these boundaries and improve self-awareness.
Self-compassion: Survivors of domestic abuse often carry feelings of guilt and shame. It is essential to practice self-compassion. Remember that you are not responsible for the abuse you endured, and healing is a journey.
Therapy and support: Therapy, such as trauma-informed therapy, is an important part of healing. Seeking professional support helps you understand your emotional reactions and develop healthier coping mechanisms.
Creating a healing routine for anxiety, depression, and trauma
Incorporating daily healing practices is essential for maintaining emotional stability and building resilience. Here is a guide to help you create a routine that supports healing:
1. Morning routine to start the day calmly
Wake up early: Aim to wake up around the same time each day to establish a sense of routine.
Hydrate: Drinking water first thing in the morning helps clear out toxins and hydrate your body, setting the stage for a healthy day.
Mindful breathing: Before getting out of bed, focus on deep breathing, such as the 4-7-8 technique, to activate the parasympathetic nervous system. This sets a calm tone for the day ahead.
2. Grounding yoga sequence for mental well-being
Start with a simple yoga sequence to release emotional tension, build strength, and connect with your body.
Child’s pose (Balasana): A restful pose that calms the mind and releases tension in the body.
How to do it: Kneel on the floor, lower your hips to your heels, and extend your arms forward while resting your forehead on the mat. Benefits: Helps release stress and promotes relaxation.
Warrior II (Virabhadrasana II): A strong pose that encourages empowerment, confidence, and emotional stability.
How to do it: From a standing position, step one leg back, bend your front knee, and extend your arms parallel to the floor, palms facing down. Benefits: Increases focus and reduces feelings of anxiety.
Tree pose (Vrksasana): This balancing posture helps ground your energy and improve concentration.
How to do it: Stand tall, bring one foot to rest on the inside of your opposite leg (not on the knee), and bring your hands together at your heart center. Benefits: Improves balance, stability, and mental focus.
3. Mid-day breathwork to stay centered
Breathwork can help release accumulated stress during the day and improve your emotional state.
Box breathing: Breathe in for four counts, hold for four, exhale for four, and hold for four. Repeat for several rounds. Benefits: Calms the nervous system and promotes mental clarity.
Alternate nostril breathing (Nadi Shodhana): A soothing breath technique that balances energy.
How to Do It: Close one nostril with your thumb and inhale through the other nostril. Close both nostrils and hold for a moment, then exhale through the opposite nostril. Benefits: Reduces stress and anxiety and helps clear mental blockages.
4. Evening routine for deep relaxation and restful sleep
End the day with gentle yoga, reflection, and relaxation practices.
Gratitude journaling: Write down a few things you are grateful for. Focusing on gratitude helps rewire the brain toward positivity and resilience.
Gentle yoga (savasana or legs up the wall): Practice restorative yoga poses, such as Savasana or Viparita Karani (Legs Up the Wall), to encourage deep relaxation and release tension.
Holistic treatments and alternative therapies for healing
Integrating holistic treatments into your healing routine can help rejuvenate your emotional and physical well-being. Below are some alternative therapies that can provide support:
1. Reiki (energy healing)
Reiki is an energy healing technique in which the practitioner places their hands lightly on or near the body to channel healing energy. It works to balance energy within the body, helping reduce stress, anxiety, and trauma.
Benefits:
Reduces emotional and physical tension
Boosts energy levels and restores balance
Relieves symptoms of stress, anxiety, and depression
How to try it: Reiki practitioners are available in many wellness centers, or you can find online Reiki sessions for remote healing.
2. Aromatherapy
Aromatherapy involves using essential oils derived from plants to promote mental and physical well-being. Essential oils like lavender, chamomile, and frankincense have calming properties that help soothe anxiety, ease depression, and promote emotional healing.
Benefits:
Reduces symptoms of anxiety and depression
Helps with relaxation and promotes restful sleep
Enhances overall mood and emotional stability
How to try it: Use essential oils in a diffuser, add a few drops to a bath, or apply diluted oils to your skin for a calming effect.
3. Emotional Freedom Technique (EFT Tapping)
EFT, also known as tapping, combines elements of cognitive therapy, exposure therapy, and acupressure to reduce emotional stress and trauma. By tapping on specific acupuncture points while focusing on negative emotions, EFT helps clear emotional blockages and relieve anxiety and trauma.
Benefits:
Reduces anxiety, PTSD, and trauma
Increases emotional resilience and well-being
Can be used to manage cravings or negative emotions
How to try it: EFT can be practiced through self-guided videos, or you can seek a certified EFT practitioner for personal sessions.
4. Meditation and mindfulness
Meditation and mindfulness practices help train the mind to stay present, calm the nervous system, and reduce stress. By focusing on the breath, body sensations, or a specific mantra, individuals can release negative thoughts and foster inner peace.
Benefits:
Reduces anxiety and promotes mental clarity
Enhances self-awareness and emotional regulation
Improves overall emotional health and resilience
How to try it: You can start by practicing guided meditation or mindful breathing for just 5–10 minutes a day.
5. Sound healing (sound baths)
Sound healing involves listening to sound frequencies or using instruments like singing bowls, gongs, and chimes to create a meditative environment. The vibrations from sound healing help release tension and emotional blockages, promoting deep relaxation and healing.
Benefits:
Reduces anxiety, stress, and emotional tension
Improves sleep and relaxation
Balances energy and promotes a sense of inner peace
Q&A on anxiety, depression, and holistic healing
1. How can mindfulness help with anxiety and depression?
A: Mindfulness is a powerful tool for managing anxiety and depression because it helps bring awareness to the present moment, reducing overthinking and emotional overwhelm. By practicing mindful breathing, meditation, or body scanning, individuals can regulate their nervous system, lowering stress hormones like cortisol. Studies show that mindfulness increases gray matter density in areas of the brain responsible for emotional regulation, promoting greater resilience and mental clarity.
Tip: Start your day with 5 to 10 minutes of mindful breathing or guided meditation to set a calm and centered tone.
2. What role does energy cleansing play in emotional and mental well-being?
A: Negative energy, whether from stressful experiences, toxic relationships, or emotional wounds, can accumulate in our energy field, leading to fatigue, irritability, and even worsening anxiety and depression. Energy cleansing practices help remove these stagnant energies, restoring balance and vitality.
Examples of Energy Cleansing Practices:
Smudging with sage or palo santo to clear negative vibrations from your space.
Sound healing using singing bowls, chimes, or frequency music to rebalance your aura.
Crystals like black tourmaline (for protection) and amethyst (for calm) to absorb negativity.
Visualization techniques, such as imagining a white light surrounding and purifying your body.
3. Why are Epsom salt baths beneficial for mental and emotional healing?
A: Epsom salt baths are one of the most effective ways to detox the body, release stress, and clear negative energy. The magnesium in Epsom salts helps relax muscles, ease tension, and improve sleep, which is essential for those dealing with anxiety and depression. Salt also has natural cleansing properties that help remove energetic blockages from the body.
Tip: Add a few drops of essential oils like lavender (for relaxation) or frankincense (for spiritual cleansing) to your bath for deeper healing.
4. What are some tools that can help with energy reboots when feeling drained or emotionally heavy?
A: Energy reboots help reset your mental, emotional, and spiritual state. Some powerful tools include:
Grounding techniques – Walking barefoot on grass, hugging a tree, or connecting with nature helps rebalance energy.
Breathwork – Deep diaphragmatic breathing, like the 4-7-8 technique, calms the nervous system.
Energy healing modalities – Reiki, acupuncture, or even self-healing hand placements over the heart and solar plexus help restore balance.
Salt scrubs – Using a Himalayan salt scrub in the shower helps clear stagnant energy from the skin.
Movement & flow – Practicing yoga, Qigong, or even dance helps release trapped emotions from the body.
5. What daily habits can support long-term healing from trauma, anxiety, and depression?
A: Consistency is key when using holistic approaches for emotional healing. Daily habits that promote long-term healing include:
Morning rituals – Start the day with gratitude journaling, deep breathing, and positive affirmations.
Daily meditation or yoga – Even 10 to 15 minutes of mindful movement can shift your emotional state.
Energy hygiene – Smudge your home weekly, take salt baths, and practice cord-cutting meditations to release negativity.
Nature connection – Spending time outdoors, especially near water or greenery, helps regulate mood.
Balanced nutrition – Eating whole, nutrient-dense foods supports brain function and emotional well-being.
Final tip
Remember, healing is a journey, not a destination. Small, intentional steps every day can lead to profound transformation over time. Prioritize self-care, listen to your body, and trust that healing is always possible.
Final thoughts on healing and empowerment
Healing from trauma, mental health conditions, and abuse is a gradual process that requires patience, commitment, and self-compassion. By integrating yoga, mindfulness, breathwork, energy healing, and other holistic therapies, you can rebuild a sense of stability and peace within yourself. Always remember that you are not alone in this journey. Empower yourself with knowledge and tools to help you navigate the path to healing.
For more information on domestic abuse and coping with trauma, consider exploring the following resources:
If you are seeking support in the UK for domestic abuse and anxiety, several organizations offer assistance:
Refuge – Provides emergency refuge accommodation, community outreach, and runs the Freephone 24-hour National Domestic Abuse Helpline at 0808 2000 247.
Women’s Aid – Offers a range of services, including a live chat helpline, email support, and the Survivors’ Forum for women experiencing domestic abuse.
Victim Support – An independent charity providing free, confidential support to victims of crime and traumatic incidents in England and Wales.
Mind – A mental health charity offering information and support for various mental health issues, including anxiety.
Anxiety UK – A charity dedicated to supporting those affected by anxiety, stress, and anxiety-based depression.
NHS – Provides resources and guidance on getting help for domestic violence and abuse.
GOV.UK – Offers information on how to get help if you or someone you know is a victim of domestic abuse.
These organizations are committed to providing the support and assistance you may need.
Healing is possible. You are worthy of love, peace, and happiness.
Read more from Sara Yoggini
Sara Yoggini, EcoHub Community Wellness Retreat Entrepreneur
Sara Yoggini is a CPD-accredited Yoga Lifestyle Coach, a 300-hour Yoga and Yin Yoga teacher, a Yoga Alliance-qualified teacher, an innovative ECOhub community entrepreneur, an eco-designer, and a humanitarian. She founded the Ethereal Retreat Community Wellness EcoHub, blending ancient wisdom with modern geodesic design to create a sustainable space that promotes healing and personal growth. With a strong focus on mental health and holistic living, Sara is also a guide in Ayurvedic principles, a sister science to yoga practice, and an energy alignment coach. She specializes in designing transformative outdoor spaces, building a geodesic dome garden studio community retreat to integrate wellness practices with eco-conscious initiatives, pioneering advancements in health and well-being.
