The mental health crisis in the United Kingdom is no longer a looming threat — it is a present reality. Millions of people across England are waiting for NHS psychological support, often for months at a time, while struggling with anxiety, depression, grief, trauma, and burnout. The system is stretched beyond its capacity, and the people caught in the gap are left to cope largely on their own. This is not a criticism of the dedicated professionals who work within the NHS — it is a recognition that the demand for mental health care has far outpaced the resources available to meet it. And in that gap, holistic practices offer something genuinely valuable: not a replacement for clinical care, but a meaningful complement to it — one that can support people while they wait, and deepen their healing once treatment begins.
The Scale of the Problem
The numbers are sobering. NHS England’s Improving Access to Psychological Therapies programme — now rebranded as NHS Talking Therapies — was designed to provide timely access to evidence-based psychological treatment. The national target is for patients to begin treatment within six weeks of referral, with a maximum wait of eighteen weeks. In practice, many areas of the country routinely exceed that eighteen-week threshold. Some Clinical Commissioning Groups report average waits of six months or longer for talking therapies. In London, where demand is particularly intense, certain boroughs have seen waiting times stretch beyond nine months.
Even once treatment begins, the provision is often limited. A typical course of NHS cognitive behavioural therapy consists of six to eight sessions, sometimes fewer. For many people, particularly those dealing with complex or longstanding difficulties, this is simply not enough. Research suggests that while brief CBT can be effective for mild to moderate anxiety and depression, more complex presentations — including trauma, personality difficulties, chronic depression, and co-occurring conditions — often require longer-term, more intensive support.
The funding picture adds further context. Mental health has historically received a significantly smaller share of NHS funding relative to the burden of disease it represents. Although successive governments have pledged to achieve “parity of esteem” between mental and physical health, the reality on the ground remains far from equal. Community mental health teams are overstretched. Crisis services are under immense pressure. Preventative and early intervention programmes have been cut in many areas due to local authority budget reductions.
The result is a system in which many people fall through the cracks. They are too unwell for self-help resources but not unwell enough for secondary care. They are placed on waiting lists with little or no interim support. They are given a handful of sessions that barely scratch the surface of what they need. And too often, they are discharged back to their GP with little more than a suggestion to “come back if things get worse.”
What People Experience While Waiting
Waiting for mental health support is not a neutral experience. It is itself a source of distress. Many people describe feeling abandoned by the system, uncertain about whether help will ever arrive, and guilty for taking up a space on the waiting list when others might need it more. The act of seeking help — which often requires significant courage — can feel like it has led nowhere.
During the waiting period, symptoms frequently worsen. Anxiety that might have been manageable with early intervention can escalate into panic disorder or agoraphobia. Low mood can deepen into clinical depression. Sleep deteriorates, relationships suffer, work performance declines, and the overall quality of life diminishes. Some people turn to alcohol, drugs, or other coping mechanisms that provide short-term relief but create long-term harm.
This is not a failure of individual resilience. It is a systemic failure to provide timely care. And it is precisely in this context that holistic approaches can play a vital role — not as a substitute for the clinical help that is needed, but as a bridge that supports people during one of the most difficult periods of their lives.
How Holistic Practices Complement NHS Care
It is important to be clear about what holistic practices can and cannot do. They are not a replacement for psychiatric medication when it is genuinely needed. They are not a substitute for trauma-focused psychotherapy. They are not a cure for serious mental illness. What they are is a powerful set of tools that support the body’s own capacity to regulate, heal, and restore balance — tools that work alongside clinical treatment, not against it.
The NHS itself has increasingly recognised this. The National Institute for Health and Care Excellence recommends meditation and mindfulness-based cognitive therapy as a treatment for recurrent depression. Social prescribing — in which GPs refer patients to community activities including yoga, nature-based therapies, and creative arts — is now a formal part of the NHS Long Term Plan. The evidence base for complementary approaches to mental health has grown substantially over the past two decades, and the old division between “conventional” and “alternative” is becoming less meaningful with every passing year.
The holistic approach to mental health is rooted in a simple but profound principle: the mind, body, and spirit are not separate systems. They are deeply interconnected, and distress in one area inevitably affects the others. Chronic anxiety does not only affect the mind — it disrupts sleep, impairs digestion, creates muscle tension, weakens immunity, and depletes energy. Effective mental health support, therefore, must address the whole person, not just the psychological symptoms.
Meditation and Mindfulness
Meditation is perhaps the most extensively researched of all complementary approaches to mental health. The evidence is now robust: regular meditation practice reduces symptoms of anxiety and depression, lowers cortisol levels, improves emotional regulation, and enhances overall psychological wellbeing. The effects are not merely subjective — brain imaging studies show measurable changes in the structure and function of the brain after as little as eight weeks of regular practice.
Mindfulness-Based Stress Reduction, developed by Jon Kabat-Zinn at the University of Massachusetts, has been the subject of hundreds of clinical trials. It has been shown to reduce anxiety, depression, chronic pain, and stress in a wide range of populations. Mindfulness-Based Cognitive Therapy, which combines mindfulness meditation with elements of cognitive behavioural therapy, is specifically designed to prevent relapse in recurrent depression and is recommended by NICE as a frontline treatment.
For people waiting for NHS support, a daily meditation practice — even ten to fifteen minutes — can provide a meaningful anchor. It does not make the distress disappear, but it changes one’s relationship with it. Instead of being swept away by anxious thoughts, one learns to observe them with a degree of distance. Instead of ruminating on the past or catastrophising about the future, one practises returning to the present moment. This is a skill that takes time to develop, but the benefits begin to emerge surprisingly quickly.
Breathwork
Breathwork is one of the most accessible and immediately effective tools for managing anxiety. The breath is unique in that it operates both automatically and voluntarily — we breathe without thinking, but we can also consciously alter our breathing pattern to influence our physiological state. This makes the breath a direct gateway to the autonomic nervous system.
When we are anxious, the sympathetic nervous system activates, triggering the well-known fight-or-flight response: rapid heartbeat, shallow breathing, muscle tension, digestive disruption. By deliberately slowing and deepening the breath, we activate the parasympathetic nervous system — the body’s “rest and digest” mode. This is not a metaphor; it is measurable physiology. Slow, diaphragmatic breathing reduces heart rate, lowers blood pressure, decreases cortisol, and increases heart rate variability, a key marker of resilience and emotional regulation.
Several specific techniques are particularly useful for mental health support:
- Box breathing— Inhale for four counts, hold for four, exhale for four, hold for four. This technique is used by military personnel and first responders for its rapid calming effects and can be practised anywhere, at any time.
- Extended exhale breathing — Inhale for four counts, exhale for six to eight. Lengthening the exhale relative to the inhale directly stimulates the vagus nerve and activates the parasympathetic response. This is particularly effective for acute anxiety and panic.
- Coherent breathing — Breathing at a rate of approximately five breaths per minute (inhale for six counts, exhale for six) has been shown to optimise heart rate variability and produce a state of calm alertness. Regular practice can measurably reduce baseline anxiety levels over time.
- Alternate nostril breathing — Known as Nadi Shodhana in the yogic tradition, this technique involves breathing alternately through each nostril. Research suggests it balances activity between the left and right hemispheres of the brain and reduces both anxiety and blood pressure.
Yoga Therapy
Yoga is far more than a physical exercise. In its fullest expression, it is an integrated system of practices designed to harmonise body, breath, mind, and spirit. Yoga therapy — the therapeutic application of yoga practices to specific health conditions — has an increasingly strong evidence base for mental health.
A landmark 2017 meta-analysis published in the British Journal of Sports Medicine found that yoga significantly reduces symptoms of depression, with effects comparable to pharmacotherapy and psychotherapy. Studies have also demonstrated benefits for generalised anxiety disorder, post-traumatic stress disorder, insomnia, and stress-related conditions.
The mechanisms are multifaceted. Yoga combines physical movement, which releases tension and improves circulation of feel-good neurochemicals such as endorphins and serotonin, with breath regulation, which calms the nervous system, and meditative focus, which quiets the ruminating mind. The emphasis on present-moment awareness and non-judgmental self-observation makes it particularly valuable for people who are caught in cycles of worry or self-criticism.
For Londoners seeking yoga therapy, styles such as restorative yoga, yin yoga, and trauma-sensitive yoga are particularly appropriate for those experiencing mental health difficulties. These gentler styles prioritise safety, choice, and internal awareness over physical intensity, making them accessible even to those who are physically depleted or emotionally fragile.
Herbal Nervines and Adaptogens
Herbal medicine offers a rich pharmacopoeia of plants that support the nervous system. Known collectively as nervines, these herbs have been used for centuries across multiple traditions to calm anxiety, lift low mood, support sleep, and build resilience. While they should not be viewed as herbal antidepressants — their mechanisms are more subtle and systemic — they can meaningfully support mental health, particularly for mild to moderate symptoms.
Herbs for Anxiety
- Passiflora incarnata (passionflower)— Clinical trials have found passionflower to be as effective as benzodiazepine medications for generalised anxiety, without the sedation, dependence risk, or cognitive impairment. It is gentle enough for daily use and can be taken as a tea, tincture, or capsule.
- Matricaria chamomilla (chamomile)— Far more than a bedtime tea, chamomile has demonstrated anxiolytic effects in clinical trials. A 2016 study published in Phytomedicine found that long-term chamomile use significantly reduced moderate to severe symptoms of generalised anxiety disorder.
- Lavandula angustifolia (lavender)— Silexan, a standardised lavender oil preparation, has been shown in multiple randomised controlled trials to reduce anxiety to a degree comparable with lorazepam, and is now licensed as an anxiolytic in Germany.
Herbs for Low Mood
- Hypericum perforatum (St John’s Wort) — This is the most extensively researched herbal antidepressant. A Cochrane review of 29 clinical trials concluded that St John’s Wort is as effective as standard antidepressants for mild to moderate depression, with significantly fewer side effects. However, it has important interactions with many prescription medications, including the contraceptive pill, anticoagulants, and SSRIs, so professional guidance is essential.
- Crocus sativus (saffron)— Emerging research has identified saffron as a remarkably effective antidepressant. Multiple clinical trials have shown it to be as effective as fluoxetine and imipramine for mild to moderate depression, likely through its effects on serotonin metabolism.
- Melissa officinalis (lemon balm)— A gentle but effective mood-lifter with both anxiolytic and antidepressant properties. It is particularly useful where anxiety and low mood coexist, as they so often do. Lemon balm is also one of the safest herbs available and can be enjoyed freely as a tea.
Adaptogens for Resilience
Adaptogens are a class of herbs that help the body adapt to stress by modulating the hypothalamic-pituitary-adrenal axis. They do not sedate or stimulate — they normalise, helping the body find its own equilibrium.
- Withania somnifera (ashwagandha)— Multiple clinical trials have demonstrated significant reductions in stress and anxiety with ashwagandha supplementation. It also supports sleep quality and reduces cortisol levels, making it particularly valuable for people who are both anxious and exhausted.
- Rhodiola rosea (rhodiola)— Rhodiola has been shown to reduce fatigue, improve cognitive function under stress, and alleviate symptoms of mild to moderate depression. It is particularly useful for the kind of burnt-out, depleted mental state that many Londoners experience after prolonged periods of overwork.
Acupuncture for Anxiety and Depression
Acupuncture, a cornerstone of Traditional Chinese Medicine, has been practised for over two thousand years and has a growing evidence base for mental health conditions. The World Health Organization lists depression and anxiety among the conditions for which acupuncture has been shown to be an effective treatment.
From a biomedical perspective, acupuncture appears to work through several mechanisms: it stimulates the release of endorphins and serotonin, modulates the stress response by influencing the hypothalamic-pituitary-adrenal axis, reduces inflammatory markers associated with depression, and activates the parasympathetic nervous system. From a traditional Chinese medicine perspective, it restores the smooth flow of qi through the body’s meridian system, addressing blockages and imbalances that manifest as emotional distress.
A 2018 meta-analysis published in the Journal of Clinical Medicine found that acupuncture was significantly more effective than sham acupuncture and no treatment for depression, and comparable in efficacy to antidepressant medication. For anxiety, the evidence is similarly encouraging, with particular benefit for generalised anxiety disorder and pre-operative anxiety.
Many people in London find acupuncture particularly helpful because the treatment itself is deeply relaxing. In a city where the nervous system is constantly overstimulated by noise, crowds, screens, and the relentless pace of urban life, simply lying quietly in a calm treatment room for forty-five minutes can be profoundly therapeutic in itself.
Self-Help Strategies While Waiting for NHS Support
If you are currently on an NHS waiting list for mental health support, the following strategies can help you stay as well as possible during the waiting period. None of them require professional guidance, specialist equipment, or significant financial outlay.
Establish a Daily Grounding Practice
Choose one grounding practice and do it every day, ideally at the same time. This might be ten minutes of meditation, fifteen minutes of gentle yoga, five minutes of breathwork, or a mindful walk in one of London’s many parks — Hampstead Heath, Richmond Park, Epping Forest, or even a quiet corner of your local green space. Consistency matters more than duration. The goal is to give your nervous system a daily experience of safety and calm.
Prioritise Sleep
Poor sleep both worsens and is worsened by mental health difficulties, creating a vicious cycle. Simple sleep hygiene measures can help: keep a consistent bedtime and wake time, even at weekends. Avoid screens for at least an hour before bed. Keep your bedroom cool, dark, and quiet. A cup of herbal tea made from valerian, passionflower, or chamomile thirty minutes before bed can help signal to the body that it is time to wind down.
Move Your Body
Exercise is one of the most powerful antidepressants available. A 2023 umbrella review published in the British Medical Journalfound that physical activity was 1.5 times more effective than psychotherapy or medication for reducing symptoms of depression, anxiety, and psychological distress. You do not need to run a marathon — even a thirty-minute walk has measurable benefits. London offers extraordinary opportunities for movement in nature: the Thames Path, the Parkland Walk, the canal towpaths, and the Royal Parks all provide spaces where exercise and exposure to nature combine for maximum therapeutic benefit.
Nourish Yourself Well
The relationship between nutrition and mental health is now well established. The gut-brain axis — the bidirectional communication system between the gut microbiome and the brain — plays a crucial role in mood regulation. A diet rich in whole foods, vegetables, fruits, oily fish, nuts, seeds, and fermented foods supports a healthy microbiome and, by extension, a healthier mood. Conversely, diets high in ultra-processed foods, refined sugar, and artificial additives are associated with increased rates of depression and anxiety.
London’s diverse food scene makes it easier than many cities to access high-quality, nutrient-dense ingredients. Borough Market, Maltby Street Market, and the many independent wholefood shops across the city offer access to organic produce, fresh herbs, fermented foods, and traditional healing foods from cultures around the world.
Connect with Others
Isolation is one of the most damaging aspects of mental health difficulty, and London — for all its millions of inhabitants — can be a profoundly lonely city. Making even small efforts to connect with others can have significant protective effects. This might mean joining a community yoga class, attending a meditation group, volunteering, or simply making a regular commitment to see a friend. Many London boroughs offer free or low-cost wellbeing groups, walking groups, and creative workshops through their social prescribing programmes.
Limit Stimulation
The modern urban environment is a constant assault on the nervous system. News feeds, social media, notifications, traffic noise, crowded tubes, artificial lighting — all of these contribute to a state of chronic low-level stress that compounds mental health difficulties. Deliberately reducing your exposure to unnecessary stimulation can create genuine relief. Set boundaries around screen time. Turn off non-essential notifications. Spend time in silence. Create a small sanctuary in your home where you can retreat — even if it is just a corner with a comfortable chair and a candle.
A Note on Safety and Integration
While holistic approaches are generally safe, it is important to exercise discernment. If you are taking prescription medication — particularly antidepressants, anxiolytics, or mood stabilisers — always consult a qualified practitioner before starting herbal remedies, as interactions can occur. St John’s Wort, in particular, interacts with a wide range of medications and should never be combined with SSRIs or SNRIs without medical supervision.
If you are experiencing suicidal thoughts, psychosis, severe self-harm, or a mental health crisis, please seek immediate help through NHS crisis services, A&E, the Samaritans (116 123), or Crisis Text Line (text SHOUT to 85258). Holistic practices are a complement to clinical care, not a replacement for it in acute situations.
The ideal approach is integrative — using holistic practices alongside NHS care, not instead of it. Inform your GP about any complementary therapies you are using. Seek out holistic practitioners who are properly qualified, insured, and willing to work collaboratively with your NHS care team. At HealRoot, this is the approach we take with every client: supporting the whole person, respecting the role of conventional medicine, and providing the time, depth, and personalised attention that the NHS is currently unable to offer at scale.
You Do Not Have to Wait Passively
The NHS mental health crisis is real, and waiting for treatment is genuinely difficult. But waiting does not have to mean doing nothing. There is a great deal you can do right now — today — to support your mental health, regulate your nervous system, and build the resilience you will need for whatever lies ahead. Whether it is five minutes of breathwork in the morning, a cup of lemon balm tea in the afternoon, a slow walk through Regent’s Park, or a single acupuncture session, every act of self-care is an investment in your recovery.
You are not powerless. You are not alone. And the fact that you are reading this — that you are actively seeking ways to support yourself — is itself a sign of remarkable strength. Hold on to that. Help is coming. And in the meantime, there is more available to you than you might think.
