Category: Voices

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Finding Your Calm: 7 Steps to Overcoming Panic Attacks and Anxiety

Life with anxiety and panic attacks can feel like navigating a minefield of unpredictable triggers and overwhelming sensations. For Stanley, his experience was marked by a constant fear of impending death fueled by health anxiety. “Life before my recovery journey was such a scary time,” he recalls. “It was so many different new things that were happening to me. So many new sensations that I was going through. And to always feel as if, at least for me in my head, I felt like, oh my god, I’m gonna die. I’m gonna die.” This intense fear, coupled with the difficulty of explaining his internal turmoil to others, left him feeling isolated and desperate.

Stanley’s story, however, is also one of hope and recovery. He bravely sought help and embarked on a journey that led him to a place where anxiety no longer dictates his life. His insights offer valuable guidance for anyone struggling with similar challenges. Here are 7 key steps, inspired by Stanley’s experience, to help you find your calm and navigate the path to recovery from panic attacks and anxiety.

1. Recognizing When Enough Is Enough

The turning point for Stanley came when his anxiety began to severely impact his daily life. Simple activities like showering became overwhelming, and leaving the house felt impossible.

“I knew it was time to get some help when I couldn’t do regular everyday things anymore,” he explains. “When it would be hard for me to take a shower. I remember my body used to be so overstimulated that even warm water would make me feel more anxious or just feeling my heart beating so fast. Literally, it would stop me from being able to take a shower.”

Recognizing when anxiety is significantly disrupting your ability to function is the first crucial step towards seeking help. Don’t wait until you feel completely overwhelmed; acknowledging the impact of anxiety on your life is a sign of strength, not weakness.

2. Reaching Out for Support

Stanley’s decision to reach out for help was pivotal. He contacted his school’s counseling department and connected with a therapist. “What I did to help me up on a path of recovery is that I reached out to a therapist. I reached out to my school at the time,” he shares.

This proactive step demonstrates the power of seeking professional guidance. Therapists are trained to understand anxiety disorders and can provide evidence-based strategies and support tailored to your specific needs. Recovery.com can help you find mental health professionals and support resources.

Additionally, Stanley found it helpful to communicate his struggles to friends and professors, fostering a supportive environment. Sharing your experiences with trusted individuals can alleviate feelings of isolation and encourage understanding.

3. The Power of Breath

One of the foundational tools Stanley learned in his recovery journey was the importance of mindful breathing. “Are you breathing properly? Are you taking deep breaths? That has saved me a million times over.”

Deep, diaphragmatic breathing can activate the parasympathetic nervous system, which helps to calm the body’s stress response. When you focus on your breath, you bring yourself into the present moment, disrupting the cycle of anxious thoughts about the future or worries about the past. Studies have highlighted the effectiveness of breathing exercises in reducing anxiety symptoms1. Practice taking slow, deep breaths, inhaling through your nose and exhaling slowly through your mouth, to anchor yourself in the present.

4. Reframing Your Thoughts

Anxiety often involves negative thought patterns that can fuel panic and distress. Stanley learned to observe his thoughts and challenge their validity. “If you are in your body, and if you’re in the present moment, then you’re able to observe your thoughts, and you’re able to say, Hey, I’m thinking negative right now. Is that a thought that I wanna have?” This mindful awareness allows you to identify and interrupt negative thought loops before they escalate.

Cognitive Behavioral Therapy (CBT), a common therapeutic approach for anxiety, focuses on identifying and modifying these unhelpful thought patterns. By consciously reframing negative thoughts into more balanced and realistic ones, you can gradually reduce their impact on your emotional state.

5. Learning to Accept, Not Fight

A key insight Stanley gained in therapy was to shift his relationship with panic attacks from resistance to acceptance. His therapist’s advice was transformative: “‘Don’t fight the panic attack. Feel it, let it process through. You don’t judge it.’ And that’s easier said than done, obviously, if you feel like your world is coming to an end. But, in therapy, my therapist said that when you feel anxiety, tell it to come on more. Say, come on, gimme more. Gimme more. I want more.”

This counterintuitive approach can be incredibly powerful. Fighting anxiety often intensifies it, creating a cycle of fear and avoidance. By learning to accept the physical sensations of anxiety without judgment and reminding yourself that they are temporary and not dangerous, you can reduce their power over you.

6. Cultivating Self-Compassion

Living with anxiety can be emotionally draining, and it’s crucial to practice self-compassion. Stanley’s journey highlights the importance of being kind and understanding towards yourself. “Love on yourself and know that you deserve help, you deserve support. You doing this is in the best interest of yourself. It’s loving yourself, and it’s taking care of yourself to get help.”

Recognize that experiencing anxiety is not a sign of weakness or failure. Treat yourself with the same kindness and understanding you would offer a friend going through a difficult time.

7. Embracing Hope and Progress

Stanley’s life today is a testament to the possibility of recovery. “My life now is so much better,” he shares. “Of course I still experience anxiety from everyday challenges and living in general, but I rarely ever have panic or anxiety attacks anymore. And if I do, I know how to bring myself down from them with all the tools and everything that I’ve learned.”

Recovery is not always linear, and there may be ups and downs. However, with consistent effort, self-awareness, and the right tools, it is possible to significantly reduce the impact of anxiety on your life. Embrace the progress you make, no matter how small it may seem, and hold onto hope for a calmer and more fulfilling future. Find anxiety treatment options.

In conclusion, Stanley’s powerful message to those on the fence about seeking help underscores the transformative potential of recovery: “I promise you it’s so worth it. You learn so much about yourself, who you are as a person, your history. You’re gonna feel so much better. You’re gonna thank yourself. Your future self is thanking you right now. You never know how beneficial it’s gonna change your life for the better.” Take that courageous first step, knowing that you are not alone and that a brighter future is within reach.

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Maria’s Path to Peace: 7 Steps Towards Mental Health Recovery

Maria’s journey through the depths of depression and anxiety offers a powerful testament to the transformative potential of seeking recovery for mental health challenges. Her story, filled with raw honesty and hard-won wisdom, illuminates the path toward healing and a more fulfilling life. From the darkness of suicidal thoughts to the radiant joy of pursuing her dreams and finding true love, Maria’s experience underscores the profound impact of prioritizing self-care and embracing vulnerability. Her insights provide a beacon of hope for anyone grappling with similar struggles, offering practical steps and a message of profound self-acceptance.

1. Recognizing the Need for Change

Maria’s turning point came during her “lowest part of my life,” entangled in a toxic relationship marked by “cheating” and “emotional abuse.” She realized she was relying on her partner to be her savior, a burden no one person can truly bear. This pivotal moment of recognizing the unsustainability of her situation and the depth of her despair was the catalyst for seeking help.

2. The Life-Changing Decision to Seek Therapy

The suggestion from her partner to seek therapy, born out of a moment of crisis, proved to be the “decision that changed everything.” Maria emphasizes the vital role her therapist played in helping her navigate out of the toxic relationship and onto a path of healing. She says, “That therapist helped me get out of that relationship, believe it or not, and I was able to find the right medication dose that was right for me.” Therapy provided her with a safe space to process her emotions, gain perspective, and develop coping mechanisms.

Explore treatment options for depression and anxiety.

3. The Role of Medication and Holistic Self-Care

Maria’s experience highlights the importance of considering medication as a valuable tool in mental health recovery. For her, finding the “right medication dose” was crucial in managing her depression by addressing the imbalance of serotonin in her brain. She astutely compares this to managing a physical illness like diabetes, emphasizing that mental health conditions often have a biological basis that may require medical intervention.

“No one would ever say to you if you have diabetes, to just like get over it. Just make your blood sugar change, like you can’t do that. And if you’re somebody who doesn’t have the proper chemicals being admitted in their brain, then you need a little bit of help. And there’s nothing wrong with doing that, and there’s nothing wrong with taking it.”

Beyond medication, Maria underscores the significance of a holistic approach to self-care, including:

  • Nutritious Eating: Fueling the body with proper nutrition supports overall well-being, including mental health.
  • Exercise: Finding enjoyable forms of exercise, like yoga and weight training, helps to reduce stress, improve mood, and enhance physical health. Regular physical activity has been consistently linked to improved mental health outcomes, including reducing depression and anxiety symptoms1.
  • Abstaining from Alcohol: Maria identifies alcohol as a “toxin” that negatively impacted her mental state, relationships, and physical health. Eliminating alcohol brought her “mind more at peace” and improved her clarity of thought. Research highlights the complex relationship between alcohol and mental health disorders, noting that alcohol can exacerbate symptoms of anxiety and depression2.

4. The Power of Selfishness and Selflessness

Maria shares a seemingly paradoxical yet profoundly important insight: recovery requires “being selfish” in order to “be selfless.” By “selfish,” she means prioritizing her own needs for therapy, exercise, and nourishment – activities she had previously neglected while focusing on others. This act of self-care was essential for her healing.

When Maria first fills her own cup, she can then extend that compassion towards others, creating “selfless” acts of kindness to make the world a brighter place. Prioritizing your own well-being is not selfish; it is a necessary foundation for recovery.

“You have to be able to give yourself grace. You have to be able to forgive yourself. Like we’re humans, nobody is perfect. We’re all gonna make mistakes. And I used to constantly beat myself up for the mistakes that I made. Finally, when I let up, when I just let that guilt go, I can like even feel the relief now.”

5. Recovery as an Ongoing Journey, Not a Destination

Maria stresses that recovery is not a one-time achievement but an ongoing process. It requires continuous self-care, including consistent medication, regular check-ins with a therapist, and maintaining a supportive network. She likens it to the routine maintenance of a car, emphasizing the need for regular “tune-ups” for mental health.

She also highlights the importance of leaning on others, acknowledging her own struggle with wanting to do everything independently. Knowing who you can rely on provides crucial support during challenging times and helps prevent falling “off the beaten path.”

6. A Life Transformed: The Rewards of Recovery

Maria vividly describes the profound transformation in her life since embarking on her recovery journey. She has pursued her lifelong dream of becoming a writer and actress, found a loving and supportive partner, and built a fulfilling life in a new city surrounded by a strong community. This stark contrast to her previous state underscores the immense rewards of prioritizing mental health.

7. Practical Advice for Those Starting Their Journey

Maria offers heartfelt and practical advice for individuals facing similar challenges:

  1. Prioritize Self-Care: This includes taking prescribed medication, seeking therapy, and engaging in activities that nurture your well-being.
  2. Seek Therapy: Persevere in finding a therapist you connect with, even if it takes time.
  3. Consider Abstaining from Alcohol: Even without an addiction, alcohol can negatively impact mental and physical health.
  4. Exercise Regularly: Find a form of physical activity you enjoy to help manage stress and improve mood.
  5. Focus on Nutrition: Prioritize healthy eating habits to support overall well-being.
  6. Practice Self-Forgiveness: Let go of guilt and self-blame, treating yourself with the same compassion you would offer a friend.
  7. Trust Your Inner Wisdom: Take quiet time to listen to your own thoughts and intuition, as you often hold the best answers for yourself.

“Deep down. You’ll find the answers of where you need to go, what path you need to follow, what’s right for you, what you need to do, what you need to stop doing. Deep down, you know all of it because nobody knows you better than you.”

Maria’s powerful narrative serves as an inspiring reminder that recovery from mental health challenges is possible. By sharing her personal journey and offering practical advice, she provides a message of hope and encouragement for anyone seeking their own path toward peace and well-being.

Starting the journey of mental health recovery involves prioritizing self-care, seeking professional support, and cultivating self-compassion. Trusting your inner guidance and being open to change are essential steps forward. For further support and resources, check out Recovery.com.

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Project Alumni: Share Your Story, Inspire Hope.

Your journey matters. Your story, as an alumnus, can profoundly impact others.

We’re launching Project Alumni, a collaborative initiative designed to build a powerful collection of recovery stories. By sharing your experience in a short video, you can inspire and support those facing mental health, substance use, and addiction challenges, and help reduce stigma.

Why Share Your Story Through Project Alumni?

  • Inspire Others: Your journey, especially your experience within the treatment center’s program, can be a beacon of hope for someone currently struggling.
  • Treatment Center Testimonials: Your video may also be used by your treatment center to showcase the effectiveness of their program.
  • Reduce Stigma: Help us break down the barriers and misconceptions surrounding recovery and treatment.
  • Provide Support and Validation: Offer invaluable insight and encouragement to those seeking help, drawing from your lived experience.

How to Share Your Story Through Project Alumni:

It’s simple and easy! Just record a short video directly from your phone using the link provided. We’ll handle the professional editing at Recovery.com, free of charge, so you can focus on sharing your authentic experience.

Check out Kelly’s story as an example:

What to Expect:

  • Seven thoughtful questions designed to guide your storytelling (see below).
  • Professional video editing provided by Recovery.com.
  • Your video featured on Recovery.com and our social media channels.
  • Your video may also be used by your treatment center on their website and social media.
  • The knowledge that you’re making a real impact on individuals and the broader recovery community.

Ready to Share?

Tips for Recording:

  • Find a quiet place with good lighting.
  • Use your phone’s vertical video setting.
  • Speak from the heart – your honesty and reflections are what matters.

What Questions Will You Ask?

  1. What is your first name, the treatment center you attended, and what are you in recovery from?
  2. How was your life before you entered treatment?
  3. How did you know it was time to get treatment?
  4. What were your expectations going into treatment, and was the reality of it different than you expected?
  5. What have you learned in treatment that has allowed you to stay in recovery?
  6. What is your life like now, compared to before you started your recovery journey?
  7. What advice do you have for someone who might experience similar challenges as you?
  8. What would you tell someone on the fence about getting treatment?
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Kai’s Journey to Recovery: Embracing Change and Finding Strength

In the depths of addiction, Kai found himself homeless, without a car, and stripped of material possessions. He had hit rock bottom, selling everything he had to sustain his habits, and finding himself on the fringes of society. However, it was this same desperation that became the catalyst for his profound transformation and the beginning of a challenging but rewarding recovery journey.

1. Facing The Breaking Point

Kai’s physical deterioration was alarming; he was underweight, mentally plagued with depression, anxiety, and suicidal thoughts, believing he had no future or worth. Emotionally disconnected and spiritually bereft, Kai lacked empathy and motivation. His life mirrored the Buddhist parable, “fall seven, rise eight,” epitomizing his relentless spirit to rise again despite numerous setbacks, including attending rehab seven times.

2. A New Beginning

With a resolved heart, Kai threw himself into recovery, drawing strength from attending meetings, engaging in a 12-Step program, and taking therapeutic steps toward a healthier lifestyle. He freed himself from substances by going through detox and committed over a year to a treatment center. Diving into clinical therapies and support groups, he acquired mindfulness and coping skills, constructing a robust network of recovery allies.

3. Rediscovering Life

Gradually, Kai witnessed substantial changes in his life. He returned to physical health, finding joy in activities such as running and playing music. Gaining independence was monumental; he secured an apartment, a testament to his newfound self-sufficiency. Kai no longer answered to curfews or drug screens but enjoyed the liberty to live a life unburdened by addiction.

4. Building a Supportive Community

Community played a pivotal role in Kai’s recovery. He surrounded himself with like-minded individuals dedicated to sobriety, forming invaluable connections. Kai became an active member of his group, offering support and mentorship to others navigating similar paths. From sponsoring newcomers to facilitating meetings, he embodied the principle of giving back what he had received.

5. Embracing the Present and Planning for the Future

Kai approached his challenges with a renewed sense of calm and wisdom. He maintained physical health and mental clarity through exercise, healthy sleep patterns, and reflective journaling. By engaging in creative hobbies and community activities, Kai found stability and purpose. Emphasizing patience and perseverance, he cultivated a lifestyle that embraced vulnerability, compassion, and honesty.

6. Wise Words for Others

In sharing his journey, Kai offers valuable advice for others grappling with addiction. He stresses the importance of being gentle with oneself, pursuing sobriety, and finding a supportive network. Kai encourages seeking professional help, embracing creative outlets, and building a life grounded in authenticity and resilience.

Kai’s recovery story is a testament to the human spirit’s capacity to rebuild and thrive. By prioritizing well-being, forming supportive communities, and continuously seeking personal growth, Kai demonstrates that it is possible to rise above adversity, rebuild a life worth living, and inspire others on similar journeys.

7. Share your Recovery Story

Your journey matters. Your story can make a difference.

We’re building a powerful collection of recovery stories to inspire and support those facing mental health, substance use, and addiction challenges. By sharing your experience in a short video, you can offer hope and reduce stigma.

Share your recovery story now.

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Project Mosaic: Share Your Recovery Story To Inspire Hope & Break Stigma

Your journey matters. Your story can make a difference.

We’re building a powerful collection of recovery stories to inspire and support those facing mental health, substance use, and addiction challenges. By sharing your experience in a short video, you can offer hope and reduce stigma.

Why Share Your Story?

  • Inspire Others: Your journey can be a beacon of hope for someone struggling.
  • Reduce Stigma: Help us break down the barriers and misconceptions surrounding recovery.
  • Provide Support: Offer invaluable insight and encouragement to those seeking help.

How to Share Your Story:

It’s simple and easy! Just record a short video directly from your phone. We’ll handle the editing, so you can focus on sharing your authentic experience.

Check out Kai’s story as an example:

What to Expect

  • Seven questions that take about 10-15 minutes to answer
  • Your video featured on Recovery.com and our social media channels.
  • The knowledge that you’re making a real impact.

Ready to Share?

Tips for Recording

  • Find a quiet place with good lighting.
  • Use your phone’s vertical video setting.
  • Speak from the heart – your honesty is what matters.

What Questions Will You Ask?

  1. What is your first name and what are you in recovery from?
  2. How was your life before you started your recovery journey?
  3. How did you know it was time to make a change or get some help?
  4. What did you do that helped set you on the path to recovery?
  5. What have you learned that has allowed you to stay in recovery?
  6. What is your life like now, compared to before you started your recovery journey?
  7. What advice do you have for someone who might experience similar challenges as you?
  8. What would you tell someone on the fence about getting help and starting their own recovery journey?

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My Struggle with Alcohol Use How I Found Healing: Andrea Mora’s Story

Back in my first article, I shared a condensed overview of my life since 2012, when my mental illness fully reared its ugly head. I have suspicions that I had my first manic episode when I was 25, and just went through the years up until 2021 thinking things were just filled with “Andreaness”. I was fun, I did have high energy, and that would have been ok, if the bad behaviors and other negative parts of mania weren’t along for the ride. As I was coming into stability with my mental health, I struggled a lot (and still do sometimes) with second guessing if the way I am is really me, like who I’m made up of, or if it’s mania again. I have come to learn, and I’ll write about this more in a different article, that I AM a fun, wild and funny person down to my core, and while mental illness and medication dulled that for years, I am free to live as the authentic me. Quirks and all.

Slowly Realizing My Problem Drinking Behavior

I bring this up, because during my journey, sobriety slapped me across the face and made me pay attention. This was April 16, 2018. I had found my psychiatric provider who saved my life by figuring out my meds, which were starting to work. But I was still struggling daily and didn’t understand why. On April 16, 2018, I started drinking around 2 pm, as we had gotten a late season snowstorm the day before, my kids and husband weren’t home, and I had nowhere to be. 

Even though my kids would be home soon I felt I needed more, so I decided to walk through the hip-high snow to the Kwik Trip down the street. I knew my mom would be bringing my girls home from school shortly, and I didn’t want her to see me. Naturally, right?

I ended up getting stuck in a snowback in Kwik Trip’s driveway, getting pulled out by my mom and kids, lying that I was there to buy water, and sneaking home with the liquor I intended to get. In another instance I quite literally pushed past my husband and daughter to again procure more alcohol, even driving inebriated to get it. I can’t exactly remember what happened those nights, but I know how I felt in the morning.

Rising Anxiety and Remorse Were My Stepping Stones to Change

When I woke up the next day, hungover as hell, I had feelings of horrible anxiety, regret and fear, feelings I was not a stranger to. Every “next day” I struggled to put the pieces together, to go through my phone and see who I texted or called, see the pictures I took or received, to try and squelch the pounding anxiety in my chest (and in my head. Oof.).

That “next day” though, I also had a new feeling in me. The feeling that I never wanted anything like the day prior to happen again. Any of it. I had felt feelings of remorse or guilt before, much like I was feeling in that moment, but this new feeling got me. Many mornings after I had told myself I wasn’t gonna drink anymore, but knew that wasn’t true. This time, it felt true. 

Starting My Journey of Recovery: Moving Forward Without Looking Back

I haven’t taken a drink since that night and the 17th of each month serves as a reminder of the best decision I ever made…and still make daily. Sometimes by the minute. I am approaching my 6 year 10 month soberversary and one truth I will lay on you, as it was unbeknownst to me, is that no matter how long you’ve been sober, it will always be a conscious choice to actively make, and that choice is only yours. 

Sobriety isn’t easy, and maybe it gets easier once you get to 10 years? 15 years? 20 years? I don’t know that. But I do know that making this choice has never let me down, never had me waking up in a panic and has never caused my relationships to be tested. 

My sobriety has allowed for coffee on Sunday mornings, not aspirin, electrolytes and hiding in my room all day sleeping it off. My mental health improved when I stopped drinking, as the alcohol was not mixing with my meds or my wonky brain well. My eyes actually sparkle, they aren’t dull and filled with despair. Sobriety has given me everything I didn’t know I needed, as well as everything I did know I needed. I have had many regrets over my life, me choosing sobriety isn’t one of them. 

Please know there are resources out there, many of which are right on this site. Please know you are worthy of the life you deserve. And please know, you are not alone.

How I’ve Stuck with My Decision Amidst Challenges

After we have had time to heal from the traumas alcoholism caused us and we look through sober lenses, sometimes it is easier to talk about our illness, at least for me it is. I talk and I write about living alcohol-free very openly, as even if only one person finds what I have to say helpful, I have succeeded. 

Some may call me an expert on sobriety, and while I am an expert at being an alcoholic, I am not an expert on what works to stay sober for everyone. I know what it has taken over the past 6+ years for me to stay sober and that may work for you as well, but there are many other paths out there. The important thing is you give it a try. And keep trying. It’s an active decision every day, every minute sometimes, but I have never once felt like not drinking wasn’t worth it. 

It’s Not Always Easy, But It’s Always Worth It

You may perhaps think that after that long, it must be easy. I must never think about alcohol, have urges, I must just go through life just simply not drinking. But if you do think that, with as much gentleness I can muster, you are wrong. Let me tell you a little story:

About 6 months ago, just after I celebrated my 6 year soberversary, I had a dream. I dream almost every night, so that in and of itself is not the shocker. This dream, however, was nothing like I had ever experienced. You know how dreams don’t always make sense, the time shifts, the surroundings shift, the people in them change, they are fluid and random at times? However, this dream messed with me…BADLY. I dreamt that I drank. Secretly. It really scared me and I am still struggling to shake it, 6 months later.

Since that night I still haven’t been able to get those sensations and actions out of my head. 

So How Have I Been Staying Sober With This Going On? 

It’s been a struggle. I was going through shoulder surgery, was on narcotic pain meds and was stuck on the couch due to pain and the surgery itself. I had my rotator cuff repaired, and man, if that doesn’t make you want to drink, I don’t know what does it for you. I was stressed and scared and not in a great mental state, and now I had this dream that sent me spiraling. Here’s what I did.

The Importance of Letting Others In and Finding New Ways to Cope

I first talked about it to my husband. I didn’t keep quiet, I didn’t suffer in silence, I let him in. It felt so great not having the burden of worry to carry all by myself. Sometimes we think telling others of our problems is bad, but for me, talking is key. 

We talked, well I talked, he listened, and I wasn’t alone anymore. I spent so many years hiding things, lying, not being my true authentic self, and I refuse to do that any longer. I let people in, and without my circle, I would not be who I am today. Michael is my anchor, and with him on my side, I am so much better off. He’s a great man, and after all I put him through, he stayed. So yes, I will lean on this man, tell him my worries and I know he will catch me and help me get through. 

After conversing for a while, I knew I needed a distraction. Something to keep the cravings at bay. I found it, and it works for the most part, but it isn’t a solution that works for everyone. 

My Alternative Option to Alcohol Use

I chose to go back to my e-cigarette and use that as my “buffer” and a tool for my recovery. Is picking up a different habit the best way to handle getting over thoughts of a different bad habit? For me, it has been. 

What it does is take the thought away from alcohol and replace it with something else; something that hasn’t ruined my life or caused me trouble. I have an addict brain, and when the time comes and I feel stronger, quitting the e-cigarettes will be difficult too, but I actively am taking that risk, knowing the alternative would be life altering in a bad way. 

I also talked to my therapist (which reminds me, I need to schedule another appointment, thank you Recovery.com!). Not that I needed permission to fall back into an old habit I knew it was working for me, but for her to say that finding a way to redirect myself was key. I am in no way telling you to go out and buy a pack of cigarettes to be sober. What I’m saying is you need to find what works for you to redirect those cravings and very realistic feelings. Being an addict is hard, but it is how my brain operates, and I have to learn to respect that and treat it. 

Finding What Works for Me, and Reminding Myself of What Recovery Gives Me

Still, even with my “tool” (yes, I’m calling it a tool), I have been getting cravings. When the feelings and thoughts come, I must redirect my thought process. I remind myself of why I chose sobriety. I remind myself that it was a decision I made, for my well-being, which in turn helps my family’s well-being. I tell myself that without living the sober life, I would not have a relationship with my kids and I definitely would not be able to spend time with my grandkids. 

I wouldn’t have the career I never thought I’d have, because I would be drinking during my workday, and I would be too hungover to do anything most days. I would probably spend time in jail for a DUI, or God forbid vehicular manslaughter. I would not be the voice I am for mental illness and substance abuse, and I certainly wouldn’t be Board President of my local NAMI affiliate. Living alcohol free provides me with the most amazing opportunities and if I give in and give up, all of that goes away. 

Those are big reasons to stay in my lane and right now, that works for me. I also find other ways to focus my brain, like making candles, binge-watching ridiculous dating shows, and spending time with my loved ones. I don’t keep quiet, because alcoholism is a heavy thing to carry by yourself. I need to know I’m not going through this alone, and I think you need to know that too. You can find resources and help right here on this site. 

Whatever treatment path you take, commit and never forget your reasons for choosing sobriety in the first place. They will keep you grounded and focused and reignite the flame you light when you decide to not drink or use again.

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Addressing Mental Health in Schools with Yoga: Rena Shoshana Forester

My name is Rena Shoshana Forester. I have a Bachelors of Science in Elementary Education and a Bachelors of Science in Special Education. I am also a certified, trauma-informed Yoga teacher for kids and adults. I have 10+ years of professional, international teaching experience, including two years formally teaching Mindfulness & Yoga in a school.

As a child I was diagnosed as having a learning disability and placed on a learning track that was below my cognitive abilities. As a teacher, I experienced the stress of school politics and administrative pressures hindering the effectiveness of well-intentioned teachers. Both my experience as a student and a teacher fuel my passion for improving the current landscape of mental health in schools.

Mental Wellness in School: A Full-Team Effort 

Addressing mental health in schools is particularly challenging as it requires the participation of the administrators, teachers, students, and parents, in order to truly be effective.

The challenge with administrators is for them to prioritize addressing mental health in school by understanding that it is actually a basic need that will have positive ripple effects on the school’s culture and performance far greater than anyone could ever perceive.

The challenge with teachers is that they are already swamped with content that they need to teach. Asking them to add on attending to both their mental health and that of their students risks tipping them into overwhelm, and raises the genuine question: when will they be able to fit it in?

The challenge with students is arguably the easiest to solve: it’s just making lessons on mental health and learning tools relevant and engaging for them. The greater challenge is getting them to remember to use their new knowledge and tools, which often requires partnership from the grown-ups in their lives, which is a separate but related challenge.

The challenge with parents is that they, too, are often already feeling on the brink of overwhelm, so it’s hard for them to make time for learning new information and building new habits.

At the end of the day, there is much research about how addressing mental health in schools, particularly through Yoga and Mindfulness yields positive effects. A few specific findings are outlined below:

  • “The effect of a Yoga intervention in children with attention deficit hyperactivity disorder (ADHD) was compared to conventional motor exercises. The yoga intervention achieved medium to high effect sizes on all measures; test scores on an attention task and parent ratings of ADHD symptoms. The yoga training was particularly effective for children undergoing pharmacotherapy.” -Haffner, Roos, Goldstein, Parzer, and Resch (2006, p.258).
  • “Yoga breathing techniques including right nostril breathing, left nostril breathing, alternate nostril breathing, or breath awareness was tested in a group of school children for ten days. All four groups showed a significant average increase of 84% in spatial cognitive task test scores over control, but not in verbal task scores.” -Telles and Naveen’s (1997, p.265)
  • “A small trial of yoga for boys with ADHD reported results, partly because the study was under-powered, however that yoga may still have merit as a complementary treatment for boys with ADHD already stabilized on medication.” -Jensen and Kenny (2004. p.262)
  • “The important finding of this study is that the yoga module can be taught to symptomatic inpatients with ADHD and these children were able to learn the yoga procedures. This is demonstrated by the assessment of yoga performances showing that there were improvements on all four domains of the yoga performance… The finding also indicates that as they reduced/stopped the yoga practice, the symptoms worsened. This may suggest a therapeutic benefit from Yoga.” -Hariprasad, Arasappa, Varambally, Srinath, and Gangadhar (2013, p.383)
  • “Results from the direct assessments indicated significant effects of the intervention across all three indices of self-regulation. There was also some evidence that the children who were most at risk of self-regulation dysfunction benefited the most from the intervention.” -Razza, Bergen-Cico, and Raymond (2015, p.372)

 Tackling Mental Health Challenges in School Communities

The following is a list of how I have tackled mental health challenges in school communities:

  1. As a homeroom teacher, I began each day with a 3-5 minute guided meditation.
  2. As a homeroom teacher, I showed my students 15 minute Yoga videos and cleared space in the classroom for them to practice along.
  3. As a Yoga & Mindfulness teacher in a school, I regularly taught Kindergarten and First Grade age-appropriate meditations, breathing exercises, physical postures, and deep resting techniques that they used outside of class.
  4. As a Yoga & Mindfulness teacher in a school, I facilitated Mindful Recess: an opportunity for students through 5th grade to learn meditations, breathing exercises, physical postures, and deep resting techniques that they used outside of class.
  5. As a Yoga & Mindfulness teacher in a school, I facilitated Mindfulness Week where I taught every class in the school meditations, breathing exercises, physical postures, and deep resting techniques that they used outside of class, and gratitude practices.
  6. As a Yoga & Mindfulness teacher in a school, I created a Gratitude Board where students, teachers, and faculty could stop and write something they are grateful for on a board display for all to see. When passing by, one could pause to read what others had written, also sparking a sense of gratitude for the reader.
  7. As a Yoga & Mindfulness teacher in a school, I ran a workshop for high school students before final exams to teach them strategies to reduce stress and increase focus.
  8. As a Yoga & Mindfulness teacher in a school, I taught weekly Yoga classes after school for teachers and faculty.

Holistic Healing for Mental Health Challenges in Schools

Based on my experience, in order to solve mental health challenges in schools, all parties must be addressed, and they must be addressed holistically. This means that administrators, teachers, students, and parents alike must be learning and actively practicing the interventions. This also means that the food that the school is serving must be addressed as gut health is closely tied to mental health. I do not think that there is a one-size-fits-all solution. Rather, each school community must come together to address the mental health concerns that their community is facing in a way that meets them where they are at. Each school community has a unique set of resources including time and money to give to such an endeavor, and said resources will impact what solution is appropriate.

That being said, a general solution must include:

  • An assessment of overall stress levels of the entire school community and a discussion of what might need to change based on the results.
  • Regular education for the students to learn tools for emotional processing, emotional release, increasing focus, and deep relaxation 
  • Regular space for the teachers to emotionally process, release tension, and relax deeply.
  • Regular sessions for parents to learn the same tools that their children are learning so that they can practice them together at home.
  • Regular sessions for administrators for emotional processing, emotional release, increasing focus, and deep relaxation.
  • Ongoing assessment of the effectiveness of these interventions.

The specific tools that ought to be taught to administrators, teachers, students, and parents include:

  1. Belly breathing
  2. Three-Part Yogic Breathing
  3. Alternate Nostril Breathing
  4. All of the basic Yogic postures that address tension in various parts of the body
  5. Mindfulness Meditation
  6. Deep Rest

Closing Thoughts and Future Initiatives

Kids today are already growing up in a world that we know nothing about with AI, new apps coming out daily, and unprecedented global crises. We have no idea what the world that they are left with will look like. That being said, it is safe to assume that their bodies will continue functioning similar to how our bodies function, as the evolution of the human body takes multiple generations to unfold. With this in mind, we can understand the importance of teaching them tools for self-regulation and healthy emotional processing, in support of optimal mental health.

Now, I invite you to envision with me: a world where teachers show up to school feeling nourished, calm, and supported. Where administrators show up to school feeling calm and centered. Where children show up to school feeling energized and resilient. Where parents drop off and pick up their children with smiles on their faces. In this world, a parent still might have an emotional outburst, but will take responsibility for it and model healthy emotional processing for their children. In this world, teachers will have a manageable amount of content to teach their classes that prioritizes knowledge and tools for improving mental health just as much as math, science, social studies, and language arts. In this world, administrators will go to every length to make sure that not only are the cognitive needs of students met, but their emotional needs are met too. In this world, schools will serve local produce, adequate protein, and healthy fats to supportive optimal functioning of the students.

For some of you, envisioning such a world may seem nearly impossible. For others, you may already be doing your best to make these things the norm.  No matter where you are, simply holding this vision as possible is the first step in transforming the way mental health is addressed in schools.

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Mindfulness and Addiction Recovery: Shakira Releford

From Behavior Therapist to Recovery Advocate: My Journey

As a former registered behavior technician and behavior analyst, I’ve spent years working with individuals navigating challenging circumstances. My professional focus was initially with those on the autism spectrum, but over time, I became deeply invested in broader mental health concerns. My current roles as an educator, researcher, and writer allow me to explore recovery-oriented approaches that empower individuals to lead fulfilling lives.

My interest in mindfulness as a recovery tool stemmed from seeing its profound effects on people dealing with addiction and co-occurring mental health challenges. Mindfulness bridges the gap between therapy and daily life, offering a practical, accessible, and transformative approach to healing. I’ve seen mindfulness shift clients’ perspectives, teaching them to respond to life’s challenges with intention rather than reaction—a skill that is invaluable in addiction recovery.

Discovering The Power of Mindfulness

Addiction is not merely about substances; it is a complex interaction of biological, psychological, and social factors. One of the greatest challenges in addiction recovery is managing cravings, stress, and negative thought patterns. These factors often create a vicious cycle, pulling individuals back into the grasp of substance use.

In a study published in Frontiers in Psychiatry by Li et al. (2018), the research suggests that stress is one of the most significant triggers for relapse1. In a fast-paced, distraction-filled world, many individuals in recovery struggle to develop healthy coping mechanisms for managing stress and emotional dysregulation. Additionally, addiction frequently coexists with mental health disorders (Li et al. 2018), creating a compounded challenge.

Without effective tools to address the mind-body connection, many in recovery face difficulties sustaining long-term sobriety. For this reason, the addiction treatment field has increasingly turned to holistic approaches, such as mindfulness. Mindfulness not only targets stress and emotional regulation but also cultivates self-awareness and resilience—key components for enduring recovery.

Understanding Addiction’s Complex Challenges

During my work as a behavior technician, I often incorporated mindfulness practices into behavior therapy sessions. The impact was immediate and measurable: individuals learned to pause and observe their thoughts rather than acting impulsively. Similarly, in behavioral therapy, by focusing on the present moment and accepting discomfort without judgment, clients can learn to dismantle the automatic reactions that fuel addiction. This same principle is pivotal in addiction recovery.

I’ve collaborated with clinicians who integrate mindfulness into addiction treatment programs. For example, Mindfulness-Based Relapse Prevention (MBRP2) is a therapeutic approach designed to help individuals navigate cravings and high-risk situations without resorting to substance use. Furthermore, my academic research and teaching have centered on how mindfulness enhances neuroplasticity (Li et al. 2018), which is the brain’s ability to rewire itself. Addiction disrupts normal brain function (Li et al. 2018), particularly in areas related to decision-making and impulse control. Mindfulness can counteract these effects, fostering healthier thought patterns and behaviors.

Applying Mindfulness in Practice

Mindfulness offers a sustainable solution to the challenges of addiction recovery. As a practice that encourages nonjudgmental awareness of the present moment, mindfulness helps individuals break free from the grip of cravings and triggers. Li et al.’s research supports this efficacy. Their research found that mindfulness-based interventions significantly reduced substance use and increased psychological well-being among participants (Li et al., 2018).

Mindfulness strengthens self-regulation, enabling individuals to tolerate discomfort without resorting to substances. This is beneficial during the early stages of recovery when cravings and emotional turmoil are most intense. Mindfulness fosters self-compassion, reducing the shame and guilt often associated with addiction.

The benefits of mindfulness extend beyond individual well-being. When incorporated into group therapy sessions, mindfulness fosters a sense of community and shared experience. Clients report feeling more connected to others, a critical factor in sustaining recovery. Programs such as MBRP and Dialectical Behavior Therapy (DBT) integrate mindfulness to great effect, providing clients with structured, evidence-based approaches to healing.

In my experience, even brief mindfulness exercises—such as focused breathing or body scans—can have a profound impact. These practices ground individuals in the present moment, offering a sense of calm and clarity. Over time, mindfulness becomes a way of life, equipping individuals with the resilience to face challenges without turning to substances.

Looking Ahead: Advocating For Mindfulness in Recovery

Mindfulness is not a panacea but a powerful tool in the recovery toolkit. Its ability to address the psychological and physiological aspects of addiction makes it a valuable complement to traditional treatment modalities. As mindfulness gains traction in addiction treatment, I envision a future where it is a standard component of recovery programs.

My goal is to continue advocating for mindfulness-based approaches through writing, research, and education. I aim to collaborate with recovery centers to develop accessible mindfulness resources, ensuring that individuals from all backgrounds can benefit. Additionally, I hope to contribute to further research on the long-term impact of mindfulness in addiction recovery, exploring how it can enhance not only sobriety but overall quality of life.

In recovery, progress often comes one mindful step at a time. By embracing the present moment, we unlock the potential for healing, growth, and enduring transformation.

-Shakira Releford, Professor of Psychology

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“We Want What’s Best for Us!” Understanding Cultural Competence in Global Recovery: Michael Hooper

When I was working outreach in Cleveland, Ohio, I heard a story from some friends at The LGBT Center in Gordon Square. It was about a community activist group, which ran out of a local church some years ago, before I arrived in Ohio. The goal was to offer the local youth of the surrounding community free after-school services such as study space, athletic activities, arts & crafts and home-economic skills. All of these services were offered on church grounds as an alternative to the criminal temptations that harrowed so many young people in that area of Cleveland. The only prerequisite was that the adolescents would have to attend a thirty-minute sermon to receive The “Lord’s Message” prior to these services. These services were provided through a  state charity grant that the church had applied for and had been awarded for that year. 

Now, even for a non-religious young person, it doesn’t seem like a big ask right? I mean, sit in a pew, doze off while some geezer reads a verse or two. In half an hour, you’re back playing three on three. Well, what if I were to tell you that in this community, many of the adolescents were part of the LGBTQIA community and had previously or were still suffering from religious trauma? The thought of participating in anything to do with religion on a recreational basis was simply ludicrous. This program eventually failed because of lack of attendance. Take a moment to think about that. It didn’t fail because it was unpopular. It failed because the organizers did not do their due diligence concerning the population they were attempting to serve.  In the end, their need to serve their own self-interests caused the continuing suffering of a declining neighborhood. This population could have benefited from funding and resources a grant like the one this church was awarded could have provided. This brings me to the topic I want to share with you today, understanding the importance of cultural competence on a global scale when it comes to the art of behavioral health & addiction recovery provided by treatment organizations or mutual support groups. 

I am a person who identifies as being in recovery, who has the honor of being employed by the world’s largest nonprofit, evidence-based recovery organization in the world, SMART Recovery Global. Today I want to talk to you about what cultural competence is and what that means to the world of recovery. It is my intention that my perspective as an addiction counselor, a recoveree and as a Man of Color can motivate the readers to the gravity of the importance of this crucial concept and how to notice some of the warning signs that some of our peers have missed in the past.

Let us start by clarifying what cultural competency is. I think we can all agree that the word culture embodies the customs, traditions, daily habits, colloquial norms, and societal commonalities that we all recognize as commonplace within our regions of the planet.  Not only do we enjoy ethnic diversity, but our sentient individuality has allowed us to evolve our collectives into gems of dazzling, unique patterns of life that can be similar but never identical. To be culturally competent while treating individuals in recovery, is to understand that these nuances in lifestyles play a significant role in the outcome of progressive treatment in addiction and mental health. (I deliberately hesitate in using words such as “successful” when describing treatment in mental & behavioral healthcare. For more on why, please see SMART Recovery’s work on Word Exchange and Dr. Richard Saitz, M.D. Presentation at our 2019 United States’ Annual Conference on Changing Language within the Recovery Community)

But herein lies the dilemma when treating issues such as addiction or mental health. For too long modern science has treated addiction and mental health recovery with the same approach as other diseases that attack the body; develop a treatment, duplicate it, send it out to the masses. If there is a medication available for said diseases, incorporate that into said treatment. This creates the well-known colloquial phrase “cookie cutter” effect of addiction treatment many of us have heard many times before. Sure, there are medications that can be effective for many symptoms of both addiction and mental health disorder or MHD, but we have learned that there are many factors that affect the outcome of each disorder, such as social, environmental, even seasonal aspects that can modify the results of treatment techniques. For this article, we are focusing on the importance of the social, in this case, cultural impacts, that can be game changers in either direction, depending on the treatment providers’ attention to detail. 

Let’s look at some examples. There is always a big module on any social service network training program’s syllabus on communication. Usually, during the course of this training they will go over what Princeton University Experts refer to as the Four Main Styles of Verbal Communication. These are Passive, Aggressive, Assertive, and Passive Aggressive. Now, it’s usually taken in many Western Cultures that a blend of all four is a good strategy to have as it is believed to give you a good baseline for many types of social interactions. However, certain types of communication can be misunderstood depending on your culture, environment and life experiences. For instance, some cultures can misinterpret a passive style as insulting; misjudging this as a sign of communicating in a childlike manner because you perceive them as intellectually inferior. I have personally seen this mistake made by inexperienced undergraduates in substance abuse intensive outpatient program (or “SAIOP”) sessions for mandated probation attendees. This was largely due to the counselor who had recently graduated from their university and was inexperienced, not understanding the culture of the criminal element they were tasked to instruct. 

Oh wait, did I just catch some of you off-guard?! Culture can have nothing to do with an ethnic group, regional birthrights or nationalities. It can simply be a way of life. Professions, Religious Sects, Fraternities, Cults, for example, all can be considered cultures in their own rights, and all should be treated with the same respect when approached for recovery treatment, especially on a global scale. This will make the task particularly daunting if you are a foreign instructor to one of these groups in a land you are not native to, so be particularly wary of both the customs of the region you are in, and the disciplines your clients follow.

Which brings me to my next point which is equally crucial when taking cultural competence into account for our calling. Be wary of tunnel vision of your recovery model and your client’s person-centered goals based on their cultural lifestyle. Many articles you will read focus on the client’s culture as the focal point to be most wary of when dealing with treatment parameters, but this is only one side of the coin. For instance, if you were trained in a faith-based recovery model, but have begun to treat clients whose culture is primarily atheist or follow a spiritual path that does not resemble your methodologies, does your model have enough flexibility to be effective for those clients or will you attempt conversion? If your answer is the latter, you are attempting an age-old tradition of proven failure, that a study conducted by Harmony Ridge Recovery Center in April of 2023 on Forced Recovery (Mandatory Rehabilitation), produced data regarding this method of treatment. Their piece and many others like it show that while such approaches may produce short term success in creating abstinence during the course of the lock down of the program, the chance of self-harm, trauma, and relapse of the client skyrocket upon release. 

It is much more beneficial during the intake phase to have an honest and transparent conversation about your program, its assets, as well as its limitations. 

Flexibility is a necessity if you plan to be vital to the global recovery community. For instance, many western European and African nations thrive on the spiritual and familial aspects of the recovery process being incorporated into the client’s process of healing, while some cultures in Asia would immediately be disinterested in having to shame themselves by involving their family elders in their personal addiction that could cause their family to lose face. Therefore, programs such as SMART Recovery have made “Person-Centered” its core principle as an ever evolving, evidence-based platform. We are a recovery model that goes beyond the Bio-Psycho-Social Model by incorporating Balance into the equation. What better way to adhere to a person’s culture than by helping them to achieve their version of lifestyle balance?

I take cues from very close friends on what’s acceptable behavior towards addiction ambivalence in Poland. I study virtually under a PhD during SMART meetings to find out what Recovery Proficiency is classified as in Lagos, Nigeria. I am learning slowly and steadily what Malaysians who are being treated for Chemsex Disorder wish to achieve through Harm Reduction and support groups.

The unifying feature is the program we all share and the understanding and respect that our differences are our strength, not our obstacles. Let learning about the cultures your clients thrive in become a glorious experience of wonder you both can traverse together, rather than an obstacle holding you back from your shared recovery goal. I wish you all the best on your journey.

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Yoga Asana for Menstrual Cramps: Rena Shoshana Forester

I’m Rena Shoshana Forester. A Teacher, Healer, & Mentor. My healing and recovery journey includes Depression, disordered eating, Poly Cystic Ovarian Syndrome (PCOS), divorce, and Post Traumatic Stress Disorder (PTSD).  

When I first received my PCOS diagnosis I dove deep into educating myself about feminine hormones and holistic womb healing. At that time, I suffered from serious menstrual cramps. I was shocked to find that of the countless free online Yoga resources that exist, I could count on one hand the number of people who were addressing menstrual challenges like cramps.

It is my honor to share with you how Yoga can help relieve and prevent menstrual cramping. May this serve you and/or your loved ones.

How to Relieve Menstrual Cramps Aside from Pills

Menstrual cramping is quite common. It may surprise you to learn that it is not normal; we were not meant to suffer. Severe and debilitating menstrual cramping is a sign of something deeper that needs to be addressed. Thankfully, this information is becoming more known. However, many people still feel helpless, with Advil, Tylenol, and other pills being the only tool that they feel confident turning to, or providing others in their care.

While it is important to use pills to relieve pain in order to prevent suffering as needed, it is equally important to acquire additional tools to turn to in times of need.

Yoga postures and techniques are powerful tools for preventing and relieving cramping, as well as addressing the deeper stuff calling out for attention.  

There are times, however, when a doctor or other professional is needed to take assessment and/or provide additional treatments to support the healing of these uncomfortable symptoms.

I hope that the Yogic postures and tools provided in this article serve as additional tools in your toolbox for healing your own menstrual cramping, and/or supporting those in your care with relieving their menstrual cramping.

My Experience Relieving Menstrual Cramps

When I received my PCOS diagnosis, I made a promise to myself to take my healing seriously, from the inside out. I asked the Chinese Medicine doctor I was working with at the time for suggestions of Yoga postures that could help reduce cramping. He gave me a couple of suggestions, but then looked at me and said, “That’s your area of expertise.” So I opened up my textbooks and put together a series of postures that I practiced regularly. Sure enough, I did experience relief.

It is worth mentioning that in addition to practicing Yoga postures intended to alleviate discomfort from menstrual cramps and other hormonal challenges, I also changed my nutrition, sleeping habits, stress levels, and worked with a number of professionals to support my healing. 

Every woman and every person’s healing path is unique to them.

I originally became a Yoga teacher because I understood that Yoga is a tool that is intended to relieve a person from their own internal suffering: physically, mentally, emotionally, and otherwise. In fact, Yoga is built on the inherent understanding that all of these parts of a person are intrinsically connected. So, when I understood that I had deep healing to do after receiving a PCOS diagnosis, it intuitively made sense to me that Yoga would be one of the tools in my toolbox for healing.

Again, it is my honor to share this tool with you and I would love to hear how it works for you.

Yogic Postures & Techniques for Relieving Menstrual Cramps

Before I dive into the specific exercises, it’s important to acknowledge that practicing Yoga encourages one to feel connected to one’s body. Particularly amidst pain and discomfort, it often seems much easier to turn away and/or numb these feelings. That may work for some time, but eventually, if unattended to for long enough, these sensations may scream out in much more painful ways. I invite you to start small: maybe just five minutes of practicing Yoga to give yourself space to feel the discomfort. Over time, you can train your brain to not only hold the discomfort, but simultaneously find parts of your body that are actually comfortable. We have a natural tendency to notice areas of the body that are uncomfortable. Speaking from experience, the body is rarely 100% uncomfortable. We can learn to paint a full picture of what’s going on in our body by acknowledging the discomfort and comfort that exist in the same moment. Simply accepting these sensations with compassion is a significant first step to any sincere healing.  

A few notes on HOW to practice, before we get into the specifics of WHAT to practice.

First, we live in a society that generally rewards constantly doing and achieving. These traits are important, but equally important are the qualities of resting and being gentle. As women, we follow a cycle much like the moon where part of the time we are expanding our energy and more naturally able to DO, and part of the time our body needs to move more slowly and gently. Many women suffer from menstrual cramps simply because they are not making space for slowness. I invite you to use the practice of these postures as an opportunity to practice being slow and gentle with yourself. Even if after the practice you jump right back into a busy day of doing and achieving, having taken some time for being slow and gentle with yourself is significant. 

Second, these postures and exercises are intended to be restorative. While they may be uncomfortable, especially if you’ve never practiced them before, they are not meant to be painful. Use the following three warning signs as indications that you ought to come out of the pose, and take a moment to rest in any comfortable position:

  1. Strained breathing
  2. Sharp pain
  3. Numb tingling

Aside from these three sensations, all other feelings are welcome parts of the process of letting go and creating space for something brighter and lighter to come in.

Now, let’s get to the techniques.

Balasana – Child’s Pose

Setting up for the pose: Start on the ground with your hands under your shoulders and your knees under your hips, in a table tip position. Open your knees wide and bring your big toes to touch.  Bring your pelvis back towards your feet, if possible, allowing it to rest on your feet. If needed, place pillows or folded blankets/towels as supports in the creases of your knees, for your pelvis to rest on. Extend your arms out in front of your body. It may be more comfortable, especially in the first couple days of menstruation, to place pillows or folded blankets under your torso for added support. You may prefer not to use any additional supports which is fine, too. Once you’re in the pose, hold for a minimum of six seconds, or up to five minutes. I invite you to focus your attention on your exhale as a symbolic release of any tension that you may be holding. When you feel complete, gently walk your hands towards your body and take a moment to sit with your spine straight up towards the sky, taking a moment to pause and feel the effects of the posture.

How it helps to relieve and/or prevent menstrual cramps: Being in Balasana is often compared to being inside of a womb; allow yourself to tap into the safe and nurturing qualities of this pose. Simply taking a moment to pause and relieve ourselves from the stress of the outside world can be enough to reduce and relieve menstrual cramping. Physically, Balasana offers a gentle massage to the inner organs which can release cramping. Balasana can also support the relief of menstrual cramps because it opens the hips and thighs. As the pelvis rests on the legs, or on the support of pillows or blankets, pressure in the low back is able to release which can also result in relief from cramping.

Marjaryasana/Bitilasana – Cat/Cow

Setting up for the pose: Come back to that table top position with your hands under your shoulders and your knees under your hips. As you inhale, let your pelvis tilt up towards the sky as your belly drops down towards the ground, feel your shoulder blades move towards each other along the back, and lift your gaze up to the sky; this is “Cow” pose. As you exhale, reverse this position by bringing the chin in towards the chest, rounding the shoulders, drawing the belly button up towards the spine, and feeling the pelvis tilt down; this is “Cat” pose. Continue like this, alternating between “Cat” & “Cow” pose, in sync with your breath, going at whatever speed feels appropriate for you. You get to choose how deep you go with this pose based on what feels nice for your body. It’s recommended that you practice 5-10 rounds, but you could carry on with this practice for up to 2 minutes if it feels nice for you. Once you feel complete, pause for a moment with a flat back to feel the effects of what you’ve just done.

How it helps to relieve and/or prevent menstrual cramps: Practicing Cat/Cow gently massages the inner organs, especially the ones located around the pelvis supports the relief of muscle tension and the proper flow of blood, oxygen, and energy to this region of the body. I like to think of the spine like the foundation of a house, as it houses all of our internal organs. By warming up the spine, one gently wakes up the inner organs, supporting proper functioning. This gentle stretch of the back also provides a gentle stretch to the pelvic floor muscles which connect to the womb. Gently stretching these muscles can reduce and relieve cramping.

Anjaneyasana – Low Lunge

Setting up for the pose: Once again starting from that table-top position, step your right foot forwards, align your right toes with your fingertips, and feel free to use your hands to help your foot find this positioning. Check that your right knee is directly above the right ankle (it’s okay if it’s slightly behind the ankle, just avoid inching the right knee in front of the right ankle). Check that your left toes are pointed straight back behind you, and feel free to adjust that back knee if it feels like it’s needing adjustment; for example, moving it back slightly will intensify the stretch, though that’s not appropriate for everyone. Some people may be able to place their hands directly on the ground here, on either side of the front foot, but others may need to place blocks or even big books underneath each hand in order to bring the ground up to them. Once you feel stable in the position, inhale to open your chest and lift your gaze. As you exhale, allow the weight of the pelvis to sink down. You are encouraged to hold this posture anywhere from approximately six seconds to two minutes. To come out of the pose, release back into your table top position and pause for a moment to observe the difference between each side of your body. It’s in this moment, when only one side of the body has been worked, that many of the lessons of the posture can be integrated. When you’re ready, on an inhale, take the left foot forward and repeat on the second side. The intent is to hold the posture for roughly the same amount of time on each side of the body. Once again, when you come out of the pose, pause to observe its effects.

How it helps to relieve and/or prevent menstrual cramps: Your quadriceps (aka “quads”) are a set of four muscles located in the front of your thigh. These muscles impact the positioning of your pelvis. Specifically, tight quads pull down on the pelvis which not only impacts posture, but also pain. As such, stretching the quads supports proper positioning of the pelvis which is essential for menstruation experience with minimal or no cramping. 

Bhujangasana – Cobra 

Setting up for the pose: From the table top position you left off in, come to lie on your belly. Bring your legs together, pointing your toes straight back behind you, feeling the tops of your feet press into the surface below you. Bring your hands under your shoulders with your elbows pointing straight back, and start with your forehead resting on the ground. On an inhale, lift your forehead and chest and as you exhale, release your upper body back to the ground. Repeat this movement a minimum of two more times, or as many times as feels appropriate for you, for no more than two minutes. When you feel complete, roll over to lie on your back, and take a moment to feel the effects of this exercise.

How it helps to relieve and/or prevent menstrual cramps: Bhujangasana supports the relaxation of lower back muscles. With the womb located directly opposite the lower back, the muscles that support proper positioning of the womb also get an opportunity to relax in this posture. Bhjugangasana is a gentle heart-opening posture. Like all heart-opening postures, it can lower stress, reduce heaviness in the mind and body, and increase energy. These benefits aid in reducing menstrual cramping. In Bhujganasana, blood is sent to the pelvic area which can relieve challenges related to menstruation, the uterus, and the ovaries, including cramping.  It is important to note that pregnant women should avoid this posture.

Savasana – Final Resting Posture

Setting up for the pose: Traditionally, Savasana is practiced lying on the back with the legs wide and the hands about 45 degrees from the body with the palms facing up. However, what’s most important in this posture is to feel comfortable and relaxed, and lying flat on the back is not comfortable for everyone. So, feel free to adjust this posture by placing a pillow under your knees, placing your legs up on a chair, lying on one side while hugging a pillow, or in any other way that feels nice for you. It’s important to stay warm as your body rests in this posture, so you may want to put on cozy socks and/or cover yourself with a blanket. Finally, you may choose to place a light cloth over your eyes to block out any light in the room. If time permits, it is advised to rest in Savasana for 15 minutes so that your nervous system can fully reset. However, if you’re not able to give 15 minutes to this final resting posture, any amount is better than nothing! You may wish to turn on relaxing music or a rejuvenating meditation while you rest in Savasana. Or you can simply, “do nothing” knowing that actually your body is working quite hard to integrate the lessons from your practice, and all you need to do is rest in order for that to happen.

How it helps to relieve and/or prevent menstrual cramps: Savasana is one of the things that sets Yoga apart from other forms of movement and healing modalities; the ancient Yogis understood that rest is an essential part of any healing process. After practicing a number of postures target areas of need, Savasana allows the parasympathetic nervous system to be turned on; it is in this restful state that the body’s natural healing capacities are activated. Additionally, Savasana alone can reduce pain, relieve lower back pain, and increase circulation throughout the body.

Closing Thoughts and Future Initiatives

As I mentioned, when I was in the thick of suffering from menstrual cramps and PCOS, there were minimal resources on the internet that I found to support my healing. It is my honor and pleasure to make these ancient practices accessible to people like you so that you can support your body in healing itself.

I mentioned that our society prioritises constantly doing, which can be counter-intuitive to a woman’s need for rest at particular times of the month. Though we cannot change the way our society functions at large, we can make spaces for pockets throughout the day that feel particularly restful, gentle, and slow. I hope this piece can support you in doing just so.

Know that these little pockets in the day, no matter how few or far between, are significant, and will have profound ripple-effects that support reducing menstrual cramping, increasing energy, and generally supporting your health and wellness journey.

In support of you,

Rena Shoshana