Tag: Holistic

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Saad’s 7 Steps to Starting Your Mental Health and Wellness Recovery Journey

Saad’s powerful story of overcoming significant health challenges and transforming his life offers a beacon of hope for anyone facing similar struggles. His journey, marked by weight gain, injury, mental health issues, and job loss, led him to a profound realization: recovery is possible through a combination of inner faith, practical action, and a shift in perspective.

Saad vividly recalls his lowest point: “I completely hit the rock bottom…I started hating my body the way I looked. I hid behind those baggy clothes, always trying to cover your area of your, you know, belly avoiding mirrors. Fear of confrontation of your to yourself had very low self-esteem.” This feeling of despair and self-loathing is a common experience for many who find themselves struggling with their physical and mental well-being. However, Saad’s story underscores that this “rock bottom” can also be the catalyst for profound change.

1. Shift Your Mindset and Perspective

Saad emphasizes the crucial role of changing his mentality. He realized that his previous approach of self-punishment through extreme diets was unsustainable. Instead, he focused on understanding his body’s needs and cues. This shift in perspective is fundamental to long-term recovery. Instead of viewing lifestyle changes as restrictive punishments, consider them acts of self-care and investment in your well-being. Recognize that recovery isn’t about perfection, but about progress with self-compassion.

2. Take Practical, Sustainable Actions

Saad didn’t just rely on a change in mindset; he took concrete steps to improve various aspects of his life. He focused on nutrition, sleep, emotional health, exercise, movement, and mobility – all factors that contribute to functional metabolism and long-term health. This holistic approach is vital. Recovery isn’t just about addressing one symptom; it’s about nurturing your overall well-being through consistent, sustainable habits. Consider incorporating small, manageable changes into your daily routine, such as a short walk, a healthier meal, or a few minutes of mindfulness.

3. Listen to Your Body’s Cues

One of Saad’s key learnings was the importance of listening to his body. He moved away from rigid rules about “good” and “bad” foods and instead focused on mindful eating and understanding his body’s signals of hunger and fullness. Developing this awareness is crucial for sustainable health and well-being. Pay attention to how different foods make you feel, notice when you feel truly rested, and acknowledge any discomfort or pain signals your body might be sending.

4. Find Your “Why” and Cultivate Purpose

Saad found motivation in wanting to help his family and others. Helping his mother reverse her type 2 diabetes fueled his passion and provided a strong sense of purpose. Having a clear “why” can be a powerful driving force in your recovery journey. What motivates you to change? Is it your health, your relationships, your aspirations? Connecting with this purpose can provide the resilience needed to navigate challenges.

5. Embrace Learning and Seek Knowledge

Saad’s journey involved extensive learning about functional metabolism, clinical research, and health and wellness coaching. While you don’t need to become a certified expert, actively seeking knowledge about mental health, nutrition, and well-being can empower you to make informed decisions about your recovery. Explore Recovery.com’s Resource Library to gain a better understanding of your challenges and potential solutions.

6. Understand That Shame and Isolation Are Harmful

Saad’s powerful statement, “shame and isolation are more harmful than food,” highlights the detrimental impact of negative self-talk and social withdrawal. Shame can erode self-esteem and hinder progress, while isolation deprives you of crucial social support. Be kind to yourself, practice self-compassion, and actively seek connection with supportive individuals. Consider exploring support groups or therapy as avenues for reducing isolation and processing difficult emotions. Recovery.com can help you find treatment centers and support networks.

7. Ask for Help and Break Free from Ego

Saad emphasizes the importance of asking for help when needed. “No matter how far gone you feel, there is always a solution out there. You just have to ask for help when you need to ask. Do ask. Don’t get that ego in the middle. Don’t hold yourself back.” Overcoming the fear of vulnerability and reaching out to trusted individuals, professionals, or support systems is a sign of strength, not weakness. Just as Saad sought guidance, allow yourself to lean on others during your journey.

Saad’s journey is a testament to the power of resilience and the possibility of profound transformation. He reminds us that “you are not broken, just a bit overwhelmed by the situation and the circumstances.” By starting small, taking practical steps, listening to your body, finding your purpose, seeking knowledge, combating shame and isolation, and asking for help, you too can embark on a meaningful and sustainable recovery journey. Remember, as Saad wisely advises, “just start. You’ll be amazed by the capacities your body’s built in. You’ll be amazed on how your mind is capable of what extent it can go to achieve something.”

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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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Top 10 Weight Loss Spas in the World

Luxury weight loss spas offer a unique and holistic approach to managing weight while prioritizing overall wellness. These retreats combine personalized fitness programs, expert nutritional guidance, and cutting-edge therapies in luxurious settings, helping guests achieve sustainable weight loss. 

Beyond the physical benefits, luxury weight loss spas support mental and emotional well-being by incorporating mindfulness practices like yoga, meditation, and stress relief techniques. The serene, high-end environments can provide a peaceful escape from daily life, allowing guests to focus entirely on their health and transformation in comfort and luxury.

Here are some of the best weight loss spas around the world.

Euphoria Retreat 

Greece

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Euphoria Retreat, located in the heart of the Peloponnese in Greece, offers a unique wellness experience that blends ancient Greek and Chinese healing philosophies within a luxurious and tranquil setting. Nestled in Mystras, a UNESCO-listed town, the retreat is renowned for its state-of-the-art spa facilities, which include a 4-story wellness center featuring saunas, a cold plunge pool, and hydrotherapy options. Guests can indulge in an array of treatments that prioritize holistic well-being, such as Kneipp water therapy, aromatherapy, and hot stone massages.

Euphoria Retreats’ approach integrates physical fitness and mindfulness with activities like yoga, pilates, hiking, and meditation. These are complemented by tailored wellness programs, including detox services, weight management, and emotional balance retreats. The on-site restaurant serves nutritious Mediterranean cuisine that detoxes and boosts energy.

Chiva-Som

Thailand

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Set on the beautiful beaches of Hua Hin, Thailand, Chiva-Som is a luxury wellness retreat that offers a holistic and integrative approach to health and well-being. The program combines Eastern and Western therapies with customized wellness programs designed to meet individual health goals, including detox, weight management, fitness, and stress relief​. The retreat offers over 200 treatment options, including traditional Thai therapies, advanced physiotherapy, acupuncture, and spa treatments. Chiva-Som focuses on mind-body balance through various activities, such as yoga, meditation, Tai Chi, and fitness training​. 

Chiva-Som crafts personalized wellness journeys, where guests undergo consultations with health professionals to develop tailored plans based on their specific needs. The serene surroundings, luxurious accommodations, and wellness offerings all create a transformative experience for guests​. 

Golden Door

USA

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Golden Door is a luxury wellness retreat in San Marcos, California that offers a truly personalized and immersive experience aimed at rejuvenating the body, mind, and spirit. Set on over 600 acres of private land, it includes 30 miles of exclusive hiking trails, biodynamic gardens, and serene natural surroundings. Each guest enjoys a custom wellness plan tailored to their goals, including daily spa treatments, fitness classes, and nutritious farm-to-table meals sourced from their own organic farms. The intimate setting, accommodating only 40 guests at a time, provides a highly personalized experience with a 4:1 staff-to-guest ratio.

The wellness journey at Golden Door is deeply holistic, focusing on physical fitness, mental clarity, and spiritual healing. Offerings range from yoga, pilates, and meditation to more adventurous activities like archery. The retreat also integrates mindfulness practices and personal empowerment workshops, making it a transformative experience for those seeking a fresh start, relaxation, or recovery from life’s challenges.

SHA Wellness Clinic

Spain

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Tucked away in serene Alicante, Spain with stunning ocean views, SHA Wellness Clinic is a unique wellness retreat that combines modern medicine with natural therapies, drawing from both Eastern and Western practices. The SHA Method is a holistic approach focused on improving long-term well-being through personalized health programs that are tailored to address a wide array of needs, such as weight management, fitness, stress relief, and anti-aging​.

The clinic utilizes cutting-edge medical treatments alongside holistic therapies like genetic testing, hydrotherapy, and acupuncture. Its Integrative Health Programs are designed to help guests achieve optimal health by blending medical expertise, nutrition, physical activity, and relaxation techniques​. 

Clinique La Prairie

Switzerland

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Clinique La Prairie, located on the shores of Lake Geneva in Montreux, Switzerland, is a world-renowned luxury retreat known for its innovative approach to health and longevity. Established in 1931, it combines cutting-edge medical science with holistic therapies, offering a unique and personalized approach to wellness​. 

The retreat’s Revitalization Program is based on a unique cell therapy that is integrated into a broader philosophy that blends preventive medicine, longevity research, and natural wellness practices​. The clinic emphasizes personalized care, offering tailor-made health programs that address various needs such as detox, stress management, weight loss, and anti-aging. Guests benefit from access to leading specialists, advanced diagnostic technologies, and a luxurious spa experience​.

In addition to its health programs, Clinique La Prairie is renowned for its tranquil location with views of the Alps and Lake Geneva, luxurious accommodations, and Michelin-starred dining focused on balanced, nutritious meals​. 

VIVAMAYR

Austria

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VIVAMAYR is known for its unique fusion of modern medicine and traditional healing practices based on the Mayr Cure, a detoxification method developed by Dr. Franz Xaver Mayr. Located in Austria, VIVAMAYR’s programs focus on improving gut health and overall well-being through personalized medical diagnostics, nutrition plans, and holistic therapies​.

The retreat offers various health programs tailored to individual needs, such as weight and stress management. They believe that gut health is key to overall health, so VIVAMAYR integrates cutting-edge medical treatments with lifestyle coaching, therapeutic fasting, and mindful eating practices​. The retreat combines advanced diagnostic tools with therapies like hydrotherapy, massage, and tailored fitness programs, all set in a tranquil environment, offering a holistic path to lifelong wellness​. 

Preidlhof

Italy

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Preidlhof, located in South Tyrol, Italy, is a luxurious retreat renowned for its comprehensive approach to well-being, combining relaxation, medical spa treatments, and holistic healing. With the serene backdrop of the Italian Alps, Preidlhof’s attention to personalized care, innovative treatments, and unique location combine to create a wellness retreat that offers both luxury and rejuvenation .

Preidlhof’s 6-floor spa includes saunas, steam rooms, pools, and panoramic relaxation areas, providing a unique experience. Guests can indulge in treatments ranging from massages to advanced medical therapies like anti-aging and detox treatments​. Preidlhof also offers various holistic wellness programs that integrate mindfulness, nutrition, and fitness, making it a destination for those seeking a transformative health experience.

Absolute Sanctuary 

Thailand

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Absolute Sanctuary is a standout wellness retreat located on the island of Koh Samui in Thailand that specializes in fitness, detox, and overall well-being. The facility combines holistic health programs with a luxury resort experience, and it’s particularly renowned for its comprehensive detox programs, yoga retreats, and fitness boot camps, all designed to help guests rejuvenate their body and mind.

The retreat offers an extensive range of wellness facilities, including a top-notch fitness center, yoga studio, detox center, and spa with treatments ranging from massages to specialized therapies like colon hydrotherapy​. Its programs are customizable to address specific health goals​. Absolute Sanctuary strives to provide healthy cuisine with nutritious, plant-based meals that complement guests’ wellness journeys. 

Rancho La Puerta

Mexico

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Rancho La Puerta is a pioneering wellness retreat known for its holistic approach to well-being, blending fitness, mindfulness, and nature. Established in 1940 in Baja California, Mexico, it has a rich legacy of promoting health through connection with nature and personal empowerment. The retreat offers an all-inclusive wellness program that provides 80+ fitness classes, therapeutic spa treatments, and workshops aimed at enhancing physical, mental, and spiritual well-being​.

Rancho La Puerta’s mission and legacy focus on creating personal transformation and community through an environment where guests can unplug from daily life and focus on lasting well-being. The retreat features an organic farm-to-table dining experience, where meals are sourced from the center’s own gardens to incorporate nutrition as a key part of the wellness journey. Mindfulness is a core value and is utilized through activities such as meditation, yoga, and nature hikes across the 4,000-acre property​. 

Canyon Ranch

USA

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Canyon Ranch in Tucson, Arizona, has an integrative approach to health and well-being, focusing on whole-person wellness and offering customized programs that address physical, mental, emotional, and spiritual health. The resort provides an extensive range of services and experiences, including fitness classes, spa treatments, nutritional guidance, and specialized wellness consultations with medical experts, life coaches, and spiritual advisers​. 
Set in the Sonoran Desert, Canyon Ranch integrates nature into its wellness offerings with outdoor activities like hiking and biking to take advantage of the desert landscape. The retreat also provides mind-body practices such as yoga, meditation, and mindfulness to complement cutting-edge treatments in their spa and health centers​. Canyon Ranch’s holistic wellness approach, personalized care, and immersive desert environment makes it a standout destination for those seeking transformation and renewal.

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7 Steps to Creating a Holistic Recovery Plan: Janelle Salo

Why a Holistic Recovery Plan Matters

A holistic recovery plan1 takes a big-picture approach, focusing on all parts of your well-being rather than just one specific issue. It looks at strengthening your mind, body, and spirit together, helping you feel balanced and strong in all areas of your life. Think of it like a toolbox filled with different tools to help you heal and grow into the best version of yourself.

The benefits of this approach are impressive! Creating balance in your life increases your chances of finding lasting success and avoiding setbacks. Plus, it helps you develop by teaching you valuable skills and habits that boost your pride and confidence.

Recovery isn’t just about dealing with obstacles; it’s about building a life you truly love. With a holistic plan, you’re not just solving problems, you’re working step by step to create something amazing for yourself. Each part of the plan supports you in creating a brighter and more rewarding future.

Set Clear and Realistic Goals

Recovery is a deeply personal journey, and it varies greatly from one individual to another. Take a moment to reflect on what recovery means for you. Is it about regaining your physical health, discovering a genuine sense of happiness, or perhaps returning to a version of yourself that you cherish? 

Success on this path can often manifest in small, everyday victories. These might include maintaining a positive outlook, adhering to a daily routine, or simply finding joy in the little things. 

While the prospect of achieving large goals can be daunting, breaking them down into smaller, more manageable steps2 can significantly lessen the pressure. Concentrate on one step at a time, and take time to celebrate each of those small triumphs. Each accomplishment, no matter how minor it may seem, contributes to your overall progress on the road to recovery. Remember, all these little achievements accumulate, paving the way to your ultimate goals!

Tip: Write down your goals. It helps you stay motivated, keeps you on track, and gives you a clear picture of how far you’ve come.

Identify Triggers and Create a Plan to Manage Them

Triggers can come from many different places in our lives. Stress from school, work responsibilities, family issues, or even certain locations can bring back difficult memories or create feelings of sadness and frustration. The first step to staying in control is to recognize what those triggers are.

Managing triggers is all about having a solid plan. You might try mindfulness techniques3, like taking deep breaths to calm yourself down or journaling4 to unpack your thoughts and feelings. If you know there are certain situations or places that make you feel anxious or vulnerable, it’s smart to avoid them when possible or, better yet, to take a supportive friend with you.

Think of this strategy as a way to protect your progress. By staying aware of what affects you and being prepared, you give yourself a better chance at success and keep your recovery moving in a positive direction. Remember, you have the power to take charge of your feelings and experiences!

Build a Support Network

Having a group of supportive people around you can really make a big difference when you’re trying to recover from something tough. Friends and family can offer encouragement, listen when you need to vent, and remind you that you’re not alone in what you’re going through. Their support can help you stay strong, especially when things get challenging.

Another great way to expand your support system is by joining a support group5 or finding an accountability partner. These are people who really get what you’re experiencing and can help keep you motivated and focused on your goals.

Remember, asking for help isn’t a sign of weakness; it’s actually a sign of strength. It shows that you care about yourself and are willing to take the steps needed to succeed. Don’t hesitate to reach out, it’s an important part of the journey!

Focus on Nutrition and Physical Health

Eating healthy foods and staying active6 can really boost your energy and improve your mood. When you choose nutritious meals and get moving, you’ll feel stronger, happier, and ready to tackle whatever the day throws at you. It’s like giving your mind and body a high-five!

Starting out doesn’t have to be overwhelming; taking small steps is the way to go. You might consider going for a walk with friends or doing a quick yoga session; there are many beginner classes available on YouTube. Try adding an extra serving of fruits and veggies to your lunch or dinner. These small changes can make a big difference over time.

It’s also important to remember that taking care of your body goes hand in hand with feeling good emotionally. When you’re active and eating well, your mind feels clearer and calmer. This balance helps you manage stress better and stay focused on your goals, making it a win-win for your overall well-being!

Practice Mindfulness and Self-Care

Practicing mindfulness7, like meditation and journaling, is a great way to connect with your feelings and understand what’s going on inside your head. When you take the time to sit quietly and focus on your breath while meditating, or when you write down your thoughts and emotions in a journal, you start to notice what you’re really feeling. This awareness can help you stay calm and respond thoughtfully instead of just reacting in the heat of the moment. It’s like strengthening your relationship with yourself.

Additionally, making time for self-care activities that you enjoy is important for your overall happiness. Engaging in activities such as creating art, listening to music, or enjoying a good book can help you relax and recharge. Taking these breaks can help you feel more balanced and ready to tackle the challenges that come with work, school, family and life. Embracing these fun and relaxing experiences can boost your mood and improve your well-being.

Tip: Make mindfulness a daily habit, even if it’s just for five minutes. A little bit every day can add up to big improvements in how you feel and handle life!

Track Progress and Celebrate Wins

Take a moment to think about how far you’ve come on your journey. Reflecting on your progress8 is a great way to acknowledge the hard work you’ve put in. Think about what’s going well and what might need some tweaking along the way. It’s perfectly normal to adjust your plan as you learn and grow; being flexible helps you keep moving forward.

Don’t forget to celebrate your small victories9. Whether you’ve handled a difficult situation or reached a short-term goal, every little win matters and deserves to be recognized. Treat yourself to something nice; you’ve earned it!

Remember, recovery is all about progress, not perfection. Each step you take, no matter how small, shows your strength and determination. Celebrate these moments because they’re all part of your journey!

Stay Flexible and Adapt Your Plan

Life is always changing, and so should your recovery plan. Being willing to make adjustments keeps your plan up to date and helps you tackle new challenges as they arise. Think of flexibility as your secret strength!

As you grow and change, it’s important to take a step back and look at your goals10 and how you’re getting there. What worked for you before might need a refresh to fit where you are now. Remember, updating your approach is a normal part of the process, and it can lead to exciting new opportunities. Don’t be afraid to rethink your goals. This adaptability will help you navigate the ups and downs of life with confidence!

Tip: Think of your plan as a guide, not a strict rulebook. It’s there to support you, not box you in, so feel free to adapt it as needed!

Your Journey, Your Plan

A personalized and holistic approach to recovery means taking care of yourself as a whole; mind, body, and spirit. It’s important to remember that recovery isn’t the same for everyone; what works for one person might not work for another. This uniqueness is what makes this approach really effective. When you focus on all parts of who you are, you create a solid foundation for lasting change and success.

As you go through this journey, take it one step at a time. Celebrate every little win, whether it’s making a healthier choice, feeling more in control of your emotions, or understanding something new about yourself. Recovery isn’t a race; it’s a personal journey, and every step you take forward is something to be proud of.

This is your journey, so own it! Embrace the growth that comes along the way, and believe in yourself at every stage! You’ve got this!

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Grief: A Journey to Wellness by Rebecca E. Tenzer

Grief is a profound and unapologetic experience that can have an impact on every aspect of a person’s life. Whether it is the loss of a loved one, a pet, a relationship, or even a significant life transition, grief affects us on physical, emotional, and mental levels. It is often thought of as purely emotional, but grief significantly affects our nervous system, mental health, and overall wellness. Understanding the way grief interacts with our nervous system sheds light on why the experience can feel overwhelming, uncontrollable at times, and highlights the importance of approaches that integrate both clinical services and holistic care.

What Is Grief?

Grief is something that everyone will experience at some point in their lifetime; however, each person’s experience will be different. Grief is a journey, often complex, where we may experience different states of emotion, physical symptoms, and even psychological stressors. Grief can affect us on a level that is sometimes even undetected, however there are signs that it is there. Grief can be debilitating for some, it can be subtle for others and sometimes we can even feel “fine.” 

Let us “de-fine” what it means to be “fine.” Although grief is ever present, some days you may be able to get through work, relationships, and daily tasks without being consumed with the thoughts of whatever you are grieving. Grief is still there, it may just show up at various times and in unexpected ways. It could be a song you hear at the grocery store, a scent you recognize while walking past a restaurant, a picture or a memory that pops into your head that could trigger an emotional response. It is not always sadness that we experience, you might find yourself smiling and or laughing while remembering a happy time with that person, place or thing. 

Grief can also be complex. We do not always grieve just those that we have loved. Complicated family dynamics, toxic relationships, or jobs, even an experience that was not pleasant can cause a confusing grief response. I always say to people when they ask, “does grief really get better with time?” Honestly, it doesn’t really get better, in my personal and professional experience, it just gets “different.”

Grief and Mental Health

Grief has a massive impact on both mental and physical health. Specifically, grief heightens emotions like sadness, loneliness and hopelessness. When someone is feeling these emotions, they can often get down, feel blue more often than not or even suffer from depression. It can be challenging to diagnose because grief and depression have such similar characteristics. Grief, like depression, can have an impact on your sleep patterns, appetite, desire to do pleasurable things and cause us to isolate in our sadness. 

Sometimes folks may even experience anxiety and panic attacks thinking about the future without their loved one, relationship, job or whatever loss they have experienced. It can be difficult to imagine what life will look like after the loss. People often begin to question things like, “where will I end up in life now?” They may reconsider an identity they once had or be fearful of future stability and security. It is quite common to have overpowering doubts about the future when coping with a significant loss. All of these characteristics we so often associate with grief can create a stressed and anxious state for both the mind and the body. 

Grief and the Nervous System

When we experience grief, it triggers a trickle effect of responses in our body, particularly within the nervous system. The nervous system is responsible for regulating bodily functions, reacting to stress, and supporting overall well-being. When we experience grief, our nervous system can become stressed, as the intense emotional response to the loss triggers the body’s “fight, flight, or freeze” response. This can lead to increased stress (and an increase in cortisol levels), anxiety, fatigue, insomnia and difficulty focusing. It is important to note that all of these symptoms of grief can profoundly affect our mental health. Grief puts a strain on the nervous system, which changes the overall functioning of our bodies, both mentally and physically.

Understanding and nurturing our nervous system is essential during times of grief. Mindfulness also plays a key role in calming the system by creating a “rest and reset” response. The impact grief has on our bodies, minds and systems helps us to understand why it can be so difficult to “move on” and why people may feel trapped in a cycle of distress, unable to experience calm or relief. Mindfulness practices like breathwork, gentle movement, sound bath, reiki and restorative activities can help us regain balance and promote healing. Taking care of our nervous system supports our ability to process and recover from loss in a healthier way.

What many people do not know is that the nervous system’s involvement in grief is central to this mental health crisis one may be experiencing. The autonomic nervous system’s continued activation during grief can prevent individuals from engaging in healthy coping mechanisms like therapy, engaging socially, moving their bodies, eating healthy and sleeping regularly. 

Sometimes, grief can encourage the use of substances to handle the impacts on the mind and body as an escape from thoughts, feelings and sensations they cannot control. Often, grief reinforces negative thoughts or emotions associated with the loss. Because the nervous system is continuously strained, it becomes difficult for individuals to return to a baseline of mental wellness, meaning that mental health interventions must account for the body’s physiological state alongside the mind’s emotional needs.

The Role of Holistic Services in Alleviating Grief

Holistic services offer unique pathways for individuals to cope with grief in a way that addresses both the body and mind, providing a comprehensive approach that alleviates the nervous system’s strain and supports mental health. Unlike traditional therapies, which may focus primarily on the mind, holistic approaches recognize the interconnectedness of the body and mind, further emphasizing the need for whole-body healing. Techniques such as mindfulness, yoga, breathwork, and Reiki directly engage the nervous system, helping to alleviate the impact of chronic stress and bringing the body back to a state of balance.

1. Mindfulness and Meditation

    Mindfulness meditation is an effective way to bring the nervous system back to equilibrium by helping individuals focus on the present moment rather than ruminating on their loss. Mindfulness techniques stimulate the parasympathetic nervous system, promoting a sense of calm and allowing the body to rest. Through mindful breathing exercises and meditation, individuals can interrupt the body’s fight-or-flight response, offering relief to an overactive nervous system. 

Meditation helps in rewiring the brain’s response to grief, often associated with Cognitive Behavioral Therapy, reducing the intensity of negative emotions, and fostering mental resilience.

2. Yoga and Movement Therapy

Yoga, particularly restorative and gentle practices like mindful movement, plays a vital role in soothing the nervous system during grief. By emphasizing slow, mindful movements and breath, yoga can shift the nervous system to a relaxed state. Restorative poses and guided breathing ease the release of tension and stored emotions in the body, helping individuals process grief on a somatic level. 

Movement therapy in yoga encourages a reconnection with the body, disrupting the feelings of disconnection and numbness that grief often brings. Yoga’s emphasis on bodily awareness allows people to tune into their feelings without judgment, creating a safe space to process and accept their grief. 

3. Breathwork

Breathwork is a powerful tool for managing grief, as it directly impacts the nervous system by activating the parasympathetic response. Conscious breathing techniques, such as diaphragmatic breathing or 4×4 breathing, allows individuals to regulate their heart rate and calm the mind. Breathwork practices help individuals confront the overwhelming emotions associated with grief, empowering them to face their loss without feeling overwhelmed by it. Engaging in regular breathwork can help break the cycle of stress that affects the nervous system, providing relief and helping individuals feel more grounded.

4. Reiki and Energy Healing

Reiki, a form of energy healing, is particularly beneficial for those struggling with the physical symptoms of grief. This practice focuses on balancing the body’s energy, promoting relaxation, and supporting the healing process. By channeling energy into areas of tension, Reiki soothes the nervous system and helps individuals release stored emotions that might otherwise manifest as physical symptoms. 

For many, the calming nature of Reiki helps alleviate the sense of “heaviness” often described in grief, offering a pathway to find lightness and inner peace. People often refer to a Reiki session as a “massage from the inside out” due to the deep healing and stress relief they feel during and afterwards.

5. Sound Therapy

Sound therapy, including sound baths and the use of specific sound frequencies, has shown to be helpful for those experiencing grief. Sound vibrations resonate with the body and help bring about a state of calm and relaxation by slowing down brainwave activity. This shift in brainwave patterns can reduce stress, making it easier for the nervous system to disengage from the fight-or-flight response. 

Sound therapy offers a therapeutic experience that can provide a momentary release from the emotional weight of grief and help individuals find moments of peace within their pain. People often describe sound bath immersion as a full body experience, like taking a nap on the beach, surrounded by soothing sounds of waves, while in a tranquil state of peace.

Embracing a Clinical AND Holistic Path to Healing from Grief

Grief is not a condition to be “cured” from but an experience to be lived through. While traditional mental health treatments like talk therapy and medication can play essential roles, holistic services offer a complementary approach that acknowledges the profound interconnectedness of the body and mind. By focusing on the nervous system and integrating practices that promote physical and emotional balance, holistic services provide a pathway to process grief in a way that respects the complexity of the experience.

For those navigating grief, embracing both clinical intervention and holistic practices can offer a way to honor their loss without becoming overwhelmed by it. These practices help individuals reconnect with their inner strength, cultivating resilience and a renewed sense of hope. 

Grief is a transformative journey, and while it may never fully disappear, therapy with holistic services empowers individuals to move forward with compassion for themselves, honoring their loss while embracing life’s ongoing potential for healing and joy. Holistic approaches, with their focus on the nervous system and whole-body wellness, provide invaluable tools for those facing one of life’s most profound challenges, helping them find peace and balance in the wake of loss.

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The Importance of Sleep for Mental Wellness

Sleep. We all need sleep, and it plays a crucial role in maintaining and promoting mental health. Adequate sleep is essential for cognitive functions, emotional regulation, and overall psychological well-being (Goldstein and Walker 2015). I am a “needs at least 8 hours of sleep a night” girl, but many people feel they don’t need that much sleep. Some even feel they need more than 8 hours to feel rested and ready to tackle the day. No one knows your body and your needs more than you, so recognizing and maintaining the amount of sleep that you need is absolutely in your control. 

Do you have a bedtime routine? For me, that is a must to have successful sleep and help my mental wellness overall. It can look like anything, if it works for you. I take a warm shower and allow the water to wash away the stress from my day, followed by some couch time and watching a show my husband and I can agree on. Side note, that is challenging at times. We have completely different tastes in what we like to watch…and he won’t watch Love Island with me. He’s missing out on quality entertainment, don’t you think? 

In addition to taking a shower and enjoying some TV time with the hubs, I drink a warm cup of sleepy time tea and stay off my phone for the most part. Another way my husband and I differ, which affects both of our sleep, is that I need noise to fall asleep. If I lay in bed with no noise to put my focus on, my thoughts just run wild. I will replay a conversation I had 8 years ago and analyze it, overthink it, and then feel awful and anxious telling myself what I should have said instead or something I said that I shouldn’t have. These messages I’m sending to myself are not necessary, but my brain goes straight to overthinking. If I have noise to focus on, such as a comfort TV show or a sleep story from Calm (Matthew McConaughey anyone??) I can fall asleep quickly and happily. I can’t even tell you how Matthew’s sleep story ends, it is that good. The voice of an angel, I’m telling you. 

Having a routine for winding down at night is especially important for me in managing my Bipolar Disorder. I never knew how much a routine would be beneficial to me, but when I go to bed around the same time each night, after winding down, I am able to awaken in the morning feeling positive and energized. Of course, coffee helps that part too! So why is sleep so important to your mental health? 

Emotional Regulation: Sleep helps regulate emotions by allowing the brain to process and respond to emotional stimuli. Poor sleep can lead to irritability, mood swings, and a decreased ability to cope with stress. Over time, this may contribute to anxiety and depression.

Cognitive Function: Sleep is essential for memory consolidation, learning, and problem-solving. When we sleep, the brain processes information and solidifies memories. Chronic sleep deprivation can impair focus, decision-making, and the ability to think clearly, leading to cognitive deficits that negatively impact daily life.

Stress Reduction: Sufficient sleep helps the body and mind recover from daily stressors. A lack of sleep increases the body’s production of cortisol, a stress hormone, which can heighten feelings of stress and anxiety.

Mental Health Disorders: Like I was speaking about above, a healthy and effective sleep pattern has a strong link to managing mental health conditions. Conditions like depression, anxiety, and bipolar disorder are often associated with sleep disturbances. Sleep deprivation can exacerbate symptoms, while improving sleep can have positive effects on managing these conditions.

Psychiatric Symptoms: Insomnia or other sleep disturbances are common early signs of psychiatric disorders, such as schizophrenia or depression. Addressing sleep problems can often improve the prognosis of these conditions and make treatments more effective.

Brain Restoration: Sleep gives the brain time to repair itself. It helps clear out toxins that accumulate in the brain during waking hours, protecting against neurological diseases like Alzheimer’s. This restorative process is crucial for mental clarity and overall brain health.

Social and Emotional Connections: A lack of sleep can negatively impact relationships, reducing the ability to empathize with others or manage interpersonal conflicts effectively. Feeling emotionally drained or disconnected often accompanies sleep deprivation, straining personal and professional relationships. Improving sleep hygiene can be a key strategy for boosting mental health, improving emotional resilience, and protecting against long-term psychological issues

That’s a lot of info, but it really illustrates why sleep is so central to us. I shared some ways that I wind down for the night, but there are many other options and ideas that you may find helpful. Overall, these are things you can implement to get better sleep:

Create a sleep schedule: Try to stick to a consistent sleep schedule and limit sleep to eight hours or less. 

Avoid screens before bed: Limit or avoid using screens that emit blue light, like your phone, laptop, or TV, for 30–60 minutes before bed. 

Dim the lights: Bright lights can make it harder to fall asleep. You can use a desk lamp or string lights to create a soft glow. 

Wind down: Try a calming activity like reading, stretching, meditation, or listening to relaxing music or a podcast. You can also try journaling to express any concerns you might have. 

Eat and drink well: Avoid heavy meals or caffeine within a couple of hours of bedtime. You can try a small snack that combines protein and carbohydrates, like a banana with peanut butter or a whole wheat cracker with low-fat cheese. 

Exercise regularly: Regular physical activity can help you sleep better, but avoid intense workouts too close to bedtime. 

Prepare your bedroom: Make your bedroom a cool, dark, and quiet place for sleep. You can turn down your bed covers, plump your pillows, and use blackout curtains. I have a fireplace TV stand, and turning that on creates such a pleasing glow as I get comfy in bed, close my eyes, and listen to something enjoyable as I drift off to sleep. 

Get sunlight: Try to get some natural light during the day, like early morning sunlight and sunsets.

No go forth, and sleep well!

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Unlocking Mental Wellness: The Power of Routines: Dr. Sarah Anderson

In our fast-paced world, routines can play a crucial role in improving mental health. Daily routines act as a safety net, providing stability and security amongst chaos. Establishing regular daily habits allows us to bring structure to our surroundings while fostering resilience, resulting in a healthier mindset and a more balanced nervous system.

Studies indicate that children excel in settings with well-defined routines, and their ability to learn may be impacted negatively when these structures are lacking (Montroy et al., 2016). Structured schedules are beneficial for both children and adults, helping to reduce anxiety and stress through predictability. Additionally, routines help us manage our time better and prioritize tasks, leading to greater organization and less overwhelm. Regular routines also promote healthy habits, such as consistent sleep patterns and exercise—key elements for maintaining good mental health. Overall, establishing and maintaining routines can make it easier to navigate challenges and improve emotional well-being.

The Role of Routines in Mental Health

One of the main benefits of routines is their ability to significantly reduce decision fatigue, which arises from facing an overwhelming number of choices each day (Ilies et al., 2010). With research indicating that we make around 35,000 decisions daily, this cognitive overload can lead to stress and anxiety (Sahakian & Labuzetta, 2013). 

By establishing structured routines, we transform decisions into automatic actions, conserving mental energy and enhancing focus on more important tasks. Once routines become instinctive, they not only alleviate cognitive load but also allow us to direct our cognitive resources toward creativity, productivity, or simply enjoying the present moment. In contrast, a lack of routines can result in mental exhaustion and procrastination due to constant decision-making.

Routines and Mental Health Challenges

Routines can be particularly beneficial for people facing mental health challenges. Research has shown that sticking to regular routines can reduce symptoms of depression and anxiety, especially in adolescents and young adults (Muñoz-Fernández & Rodríguez-Meirinhos, 2021). Predictable daily tasks provide comfort and stability. For someone with anxiety, a structured morning routine that includes mindfulness can be grounding. Similarly, for someone dealing with depression, a simple routine like “get up, shower, and have breakfast” can reignite motivation. Creating an effective morning and evening routine can significantly enhance your mental health. 

Routines & Substance Use Recovery 

Routines play a vital role in substance use recovery by providing structure, stability, and a sense of purpose in an individual’s daily life. Engaging in consistent routines allows recovering individuals to establish healthy habits, reduce anxiety, and minimize triggers associated with substance use (Smith et al., 2020). Research indicates that routines can enhance coping strategies and reinforce positive behaviors, facilitating the development of new lifestyles free from substance reliance (Dunn & Tompkins, 2018). 

Many individuals facing substance use challenges also grapple with executive functioning deficits, which can involve difficulties in planning, organization, and self-regulation. Approximately 50% of individuals with substance use disorders exhibit some level of executive dysfunction (Davis et al., 2015). This impairment can complicate recovery efforts by making it harder for individuals to adhere to treatment plans or make healthy choices. Routines help alleviate these challenges by creating a framework that simplifies decision-making and fosters a sense of discipline. Maintaining a predictable daily schedule fosters a sense of control and accomplishment, which is crucial for building self-efficacy and preventing relapse (Witkiewitz & Marlatt, 2004). By effectively addressing issues related to executive functioning, routine management can significantly enhance the recovery process and support long-term sobriety. 

General Tips for Designing Routines

  1. Set Clear Intentions:

Before you start your day, take a moment to write down three things you want to accomplish. This could be as simple as “exercise for 20 minutes,” “complete that work project,” and “call my friend.” Writing them down can solidify your commitment and give you something to refer back to throughout the day.

  1. Start Small:

If a full morning routine feels overwhelming, begin by waking up just ten minutes earlier to dedicate those minutes to something positive, like taking a quick walk outside or sipping a glass of water. Gradually, as you become comfortable, you can extend this time and incorporate additional elements.

  1. Be Consistent, yet Flexible:

While it’s essential to keep a routine, allow room for inevitable life events. If you have to skip a morning workout, don’t stress; perhaps consider adding in a bike ride during lunch or a brief walk after dinner instead.

  1. Incorporate Mindfulness:

Incorporate mindfulness into your daily routines by allowing yourself moments of presence throughout the day. For instance, during your morning routine, take a few moments to engage fully with each activity, whether it’s brushing your teeth, showering, or preparing breakfast. Focus on the sensations, sounds, and smells, and try to immerse yourself in the experience rather than rushing through it. This practice of mindfulness not only helps you appreciate the small moments but also cultivates a sense of calm and awareness that can enhance your overall well-being as you go about your day.

  1. Track Your Progress:

Use a simple bullet journal or an app to keep track of daily achievements as well as challenges you are experiencing. Write down what went well each day, and reflect on any barriers you identify. This habit can help identify patterns that help or hinder progress.

Actions to Incorporate in a Morning Routine

  1. Wake Up at a Consistent Time:

To help regulate your circadian rhythm, choose a wake-up time and stick to it, even on weekends. For example, if you aim to wake up at 7 AM, set your alarm for the same time daily to help reinforce your body’s internal clock (Hirshkowitz et al., 2015). If you find yourself hitting the snooze button, try moving your alarm clock across the room. This will force you to get up and out of bed, making it less likely that you’ll go back to sleep. 

  1. Personal Care:

Enjoy a refreshing shower, and then take some time to groom yourself. Set aside at least 20-30 minutes to wash your hair, brush your teeth, and style yourself in a way that boosts your confidence and sets you up for the day ahead. You might also consider using your favorite scents or skincare products to make the experience more enjoyable.

  1. Remember to Take Your Medications:

Incorporate your medication into your routine by placing it next to your morning beverage or in a visible spot as a consistent reminder. For example, if you take your medication with breakfast, keep it in the kitchen next to the bowls. It’s essential to find a way to habit stack this practice, as taking your medications as prescribed is important for your health.

  1. Engage in a Mindfulness Practice:

Spend five to ten minutes meditating using a guided session. In addition to meditation, you can incorporate practices like a body scan, progressive muscle relaxation, or mindful eating. Research shows that regular mindfulness practice can lead to significant decreases in anxiety levels. These activities not only enhance your mental well-being but also help you cultivate greater awareness and presence in your daily life. (Kabat-Zinn, 2003)

  1. Physical Activity:

Incorporate exercise into your morning routine to jumpstart your day. Whether it’s a 15-minute yoga session to promote flexibility and mindfulness, a brisk walk to enjoy the fresh air and energize your body, or a quick HIIT workout to get your heart pumping, find an activity that resonates with you. Regular physical activity has been consistently linked to improved mood and reduced levels of anxiety. Engaging in exercise not only releases endorphins, which are the body’s natural mood lifters, but it also helps to foster a sense of accomplishment and sets a positive tone for the rest of the day (Craft & Perna, 2004).

Actions to Incorporate in an Evening Routine

  1. Create a Tech-Free Zone:

Commit to powering down screens at least one hour before bed. Instead of scrolling through social media, opt for reading a physical book, journaling, or engaging in puzzles. Establish a cozy nook in your living room or bedroom specifically for these activities. 

  1. Establish a Set Evening Ritual:

Prepare for sleep by making a cup of decaf herbal tea (like chamomile or peppermint). The act of preparing tea can be a calming ritual that signals your brain to wind down. Engaging in this mindful activity has been shown to ease the transition to sleep and reduce nighttime anxiety (McKay & Blumberg (2002).

  1. Incorporate Relaxation Techniques:

After your tea, consider a short yoga session or progressive muscle relaxation meditation for 10-15 minutes. Online resources, like yoga or relaxation apps, can guide you through these exercises. Research suggests that such practices can significantly lower cortisol levels, promoting relaxation and better sleep quality (Hirshkowitz et al., 2015).

  1. Reflect on Your Day:

Spend five minutes journaling about the positive aspects of your day. You might write three things you are grateful for or highlight a meaningful interaction you had. This reflective practice helps to create emotional closure for the day and can provide a buffer against daily stressors (Emmons & McCullough, 2003).

  1. Set a Consistent Sleep Schedule:

Aim to go to bed and wake up at the same time each day. Create a pre-sleep routine such as dimming the lights in your home, playing soft music, or using essential oils (like lavender) to signal that it is time for sleep. Over time, your body will start associating these cues with bedtime, promoting quicker sleep onset (Hirshkowitz et al., 2015).

Overcoming Challenges in Establishing Routines

Establishing a routine can come with its own set of challenges, but with a few tips and tricks, you can overcome obstacles and foster a sustainable practice. One common hurdle is a lack of motivation. If you find it difficult to get going, consider pairing your new routine with activities you already enjoy. For example, you might listen to your favorite music while exercising to make the experience more enjoyable or sip on a beloved beverage while journaling, transforming these tasks into more pleasurable moments. 

Another challenge many face is the fear of failure. It’s essential to understand that setbacks are a natural part of the habit-building process. Instead of perceiving a missed routine as a failure, view it as a valuable learning opportunity. Take time to reflect on what led to the disruption; whether it was time constraints, unexpected events, or lack of energy, identifying the cause will empower you to strategize and plan for similar situations in the future. This proactive approach will help you build resilience and adapt your routine as needed. 

External distractions can also pose significant barriers to maintaining your routine. To counteract these interruptions, create designated spaces for work and relaxation. Minimizing noise and visual distractions is crucial; for instance, consider using noise-canceling headphones or arranging your environment to reduce clutter. If you work from home, it’s helpful to set clear boundaries with housemates or family members during your designated routine times. Communication is key so that everyone understands the importance of these times for your focus and reflection. By cultivating an environment conducive to stability and mindfulness, you’ll be better equipped to establish and maintain a routine that enhances your mental well-being.

Embracing the Routine Revolution

In a chaotic and hectic world, routines provide stability and order. Developing personalized routines can enhance mental health, reduce stress, and create a sense of control. By embracing routines and tailoring them to fit your preferences, you can navigate life with greater ease. Remember, routines are about creating a flexible framework that supports healthier choices and emotional resilience. As you work on establishing your routines, be kind to yourself, acknowledge your successes, and keep building a daily rhythm that nurtures your well-being. Over time, you’ll discover that routines can transform your life for the better.

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How to Meditate: Billy Wynne

In this article, I will provide core methods for practicing mindfulness meditation. In the first post of this series, I described the substantial evidence supporting the benefits of this tradition. In the second, I explored the definition of mindfulness meditation: the practice of paying attention to the present moment without judgement. Now, it is time to get started meditating. Here’s how you do it.

Body Posture: Upright and Relaxed

The first step in establishing an appropriate posture for meditation is to anchor yourself on three points. If you are meditating on a cushion on the floor, those three points are your knees and your tailbone. If you’re in a chair, it’s your tailbone and your feet. In either case, this tripod orientation is essential to achieving the stability of your body that will support the stability of your mind. 

The most common positions for floor meditation are one of the lotus variations, the Burmese style, or the seiza posture. The quarter lotus, typical for most American meditators (including the author), involves placing one foot on top of the calf of the opposite leg and tucking the other foot underneath the opposite knee. The half lotus entails placing that first foot on top of the opposing thigh, with the opposite foot still tucked under your knee, and the full lotus is putting both feet up on the opposite thighs. If you find the lotus posture unsuitable, I encourage you to explore the other postures mentioned above or to simply sit in a firm chair. 

Despite the assumption that it is a common meditation posture, the ”criss-cross applesauce” style we learned in pre-school is not optimal for this practice. It leaves the knees “floating” up in the air and it requires a tremendous amount of core strength to keep the torso upright when seated this way. 

However you decide to sit, the most important thing is to maintain an upright posture with a straight back. To accomplish this, you might tilt your hips forward so that your lower back curves naturally inward. If you are meditating on the floor, use a meditation cushion so that your hips are raised above your knees. Other types of pillows or even folded towels can also work fine. Then, elongate your spine up through your neck and head. I find it helpful to imagine there is a small hook on the crown of my head with a string tied to it that someone is gently tugging upward. 

As for the rest of your body: relax. Another helpful visualization I often use is to imagine my spine is a coat rack, directly upright, and the rest of my body is a long coat hanging effortlessly from the rack. As you settle into your meditation posture, scan your body for areas of tightness that you might relax by breathing in your awareness of that spot and breathing out whatever tension may be there. 

With most of your body nestled into place, you can allow your hands to rest comfortably in your lap. There are a variety of ways to position your hands. The simplest and most relaxed may be to put your dominant hand on the bottom, palm up, with the other hand placed gently on top, also palm up, with the middle knuckles approximately aligned. You can allow your thumbs to rest naturally or take up the “cosmic mudra” by letting the ends of the thumbs touch each other gently. 

While some meditation traditions call for placing the hands, upturned, on top of the knees, with the thumbs touching the tips of the middle fingers, maintaining that posture for an extended period of time can place unnecessary tension on the hands, arms, and upper back. In the long run, the posture that is most comfortable and relaxed will likely best serve your meditation practice. 

Finally, we get to your noggin and all of its wonderful components. Recalling that little hook, it’s important to keep the head up rather than letting it slouch forward, back, or to the side. Your mouth should be closed with your breath flowing in and out of your nose naturally. Many meditators find it helpful to let the tip of the tongue rest against the back of the top front teeth. (This may seem specific, but I promise the question will come up if you meditate for a while!) Your eyes can be open or closed; there are strong traditions of both. Either way, you want to let your eyes be soft, not focused on any particular thing. Similarly, let your ears be soft. Sounds may arise, but you don’t need to go out and grab them.

Ok, you are all set. Now we get to the trickier part… 

Mind Posture: Attentive and At Ease

Of all of the beautiful pictures you’ve seen of people meditating on hillsides with the sunset behind them, all of that external setting and the posturing of your body only serves one purpose: focusing and easing your mind. Once you have settled into your posture and allowed your breath to begin flowing naturally, it is time to turn your attention to this fascinating place.

As I stated plainly in my prior post, please forget about the idea that meditation is about stopping your thoughts. That would be like trying to stop your heart from beating or your gums from salivating. Secreting thoughts is what the mind does. There is nothing wrong with that. Meditation helps us learn to be with our thoughts in a different way. I will come back to mindfulness of thoughts practice, specifically, in a future post. 

The primary method of mindfulness meditation and numerous other meditation practices is to simply focus your mind’s attention on the sensation of your breath. Again, without feeling the need to alter the pace or depth of your breath, locate the part of your body where you feel your breath most prominently. That might be the tip of your nose, the nasal cavity or inside the mouth, or in the chest or belly. Wherever it is, try to maintain your attention on that place and gently experience the rhythm of your breath’s movement there. With time, you might begin to notice the unique sensations of the in and out breath, as well as the moments when the breath pauses between the two. 

As you can see, this is a simple practice, but it is not easy. Very quickly, your mind will start to wander off into thoughts of what you might have for your next meal, an email you need to answer, or a dream vacation you want to plan. All of this is completely natural and will be a part of your meditation practice forever. Please don’t worry about it. 

To support maintaining your focus on the sensation of the breath, it is recommended to count your breath to yourself. There are some variations on exactly how to do this and you are invited to explore the approach that works best for you. A common technique is to simply treat each full breath (both the in and the out) as one count. Many find it easiest to “mentally verbalize” the number during the full length of the outbreath. In other words, I breathe in all the way and then, in my mind, it’s “oooooone” as I breathe out. Then I breathe in again and, as I start to exhale, it’s “twwwwwwwwwwwo.” And so on. 

If you make it to ten without wandering off into paragraphs of thought, which is rare for beginners, then you can begin again at one. While this device can be very handy in maintaining your focus, it’s just as important to remember that this is not a “test” or, worse, a “contest.” There are no bonus points for making it to ten and that is not the goal. The goal is to give this one breath, the one that is here with you right now, your full attention. The rest – your expectations and doubts, critiques and comparisons – you can set aside for now. Let’s treat our meditation practice as the one sanctuary in our life that might be free from all of our incessant judgment.

The Golden Rule of Gratitude

Building on that last point, I find that the most important ingredient that enables people to maintain a consistent meditation practice is not having a flexible body or highly concentrated mind. It is not fierce dedication to discover “enlightenment” or drill sergeant-like discipline. 

The essential ingredient to maintaining a consistent meditation practice is the decision to simply enjoy the experience of meditating. Here you are, on your mat or chair. You’ve made a good decision to be there, and you’ve carved out some time in your busy life to take good care of yourself. It’s a unique and rare opportunity and, if you just simply let it, it will be relaxing. Pretty soon, you will start to experience your body and mind in a different way, even if for just a passing moment at first. 

So let’s be grateful. This practice is a gift. Our life is a gift. What a joy to simply be here with it intimately for a moment. 

Next Steps

Having examined the Why, What, and How of mindfulness meditation, next we will turn to the very practical considerations of When, Where, and Who (spoiler alert: it’s you). Please tune in next time for tips for integrating this healing practice into your busy daily life.  

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Logged Out: Reclaiming Your Mind from Digital Burnout: Jennifer Chicoine, M.A., LCPC   

What Is Digital Burnout? 

In a world filled with electronics and advanced technology, humans are inevitably drawn to  using their phones and tablets for almost everything they can think of. The reality is alarming if  you think about how often humans use technology. 

Let’s set the scene: You wake up and scroll  through your phone for 30 minutes before getting out of bed. You take time to prepare for the  workday and turn your morning playlist on. As you eat breakfast, you scroll through the news  on your phone. As you drive to work, you connect your phone to your vehicle to listen to  music, listen to a podcast, or call a friend. When you get to work, you automatically log into  and operate a computer for at least 4 hours. You then take your lunch and scroll through your  phone to catch up on social media, answering emails, texts, and phone calls. You’re back to  work, and you log back into your computer. You log off for the day, and then you drive home  while listening to the same music or podcast, or talking on the phone again. When you get  home, you take a break to eat dinner and get things ready for the next day. You then go to bed  and scroll through your phone for 30 minutes to an hour before bed.  

Let’s face it, except for some moments throughout the day, we are constantly operating an electronic device. 

So what exactly is digital burnout? As the name suggests, digital burnout is a phenomenon we  can feel from utilizing electronics too often. Thinking of the timeline of a typical day (described  above), the actions explained can quickly evolve into a behavioral habit, which can then  develop into an obsession with checking emails, notifications, texts, and calls. When operating  at this fast, never-ending pace for extended periods, it is no wonder why we feel defeated and  then think, “What’s the point of doing any of this?” This thought is evident that burnout is  settling in. 

The Harmful Effects of Mindless Scrolling 

Although we may be “mindlessly” scrolling through our phones and tablets as a way to  decompress from a busy day, our minds continue to process all the information that we are  consuming. That information, especially negative information, then rests in our short-term  memory for us to process in our dreams, while in the shower, while driving, or while we lay in  bed. 

When we are constantly filling our free time with electronics usage, which in turn contributes to our incessant need to compare ourselves to others and what we don’t have, we are not allowing our brains to relax and rest from negative thoughts. If humans spend  excessive amounts of time processing negative thoughts, one can inevitably experience social  anxiety, depressed mood, and potentially even suicidal thoughts. 

Setting Mental Boundaries Within Oneself for Electronics Usage 

To truly understand how to accomplish this task of setting boundaries within ourselves, we  must first discuss what boundaries are. Simply put, boundaries are one’s limits. That is, what  one is willing to allow and what one is not willing to allow. Setting boundaries with others  involves telling them if we do not like something. If we set a boundary within ourselves, that  would include telling ourselves what we are uncomfortable with and will no longer allow. 

So, let’s break down how one can set an emotional boundary within oneself regarding  electronic usage: 

STEP 1: Get out a piece of paper and jot down the answer to the following questions: 

• How much time do I spend on my phone each day? Although some of our phones are able  to automatically calculate this, try imagining your day today and complete a mental scan. 

• How often were you on your phone?  

• During breaks or downtime at work?  

• When you first wake up?  

• In the shower? 

• During times you could have been spending with your spouse or children? 

• How does the content I view contribute to negative thinking? For example, how much time do you spend scrolling and proceed to do the following: 

• Compare yourself to others. 

• Wish you had someone else’s life. 

• Look at items you don’t have or cannot afford. 

• How often do I want to spend on electronics each day? If you are unsure, try to only use  your electronic devices when you specifically need it for something rather than just  mindlessly scrolling through it. Ideally, you will cut your current scrolling time in half (or more).  

• Are there times of the day that you specifically want to prohibit yourself from using your phone? i.e., during dinner time, before bed, at lunch 

STEP 2: Once you’ve answered these questions, I want you to then write down this statement  and then say it out loud three times: 

“I honor my boundaries when scrolling on my phone. By honoring my boundaries, I am using my phone responsibly.” 

STEP 3: Make a promise to yourself that you will honor your boundaries each time you decide  you scroll through your phone. Then make sure you follow your boundaries! This can be the  hardest step, but it is also the most important step. If you think about it, no one will respect  your boundaries if you don’t model that behavior first, so make sure you are working at this  every single day. 

The Benefits of Engaging in Mindful, Conscious Activity

Once we accomplish the task of setting boundaries within ourselves, the next step is to replace  this behavior with mindful activity. You may be thinking, “What does that even mean?” Let me  explain.  

Mindful activity means that you are fully participating in the activity you are doing. For example,  while coloring, you are focusing on all of the sensations you may experience during this task.  You may feel excitement like a child does, and that feels good to you. You may feel relaxed  from simply coloring a picture. You may engage in some laughs, and that brings you joy. Being  present means you do not have your phone next to you on standby in case you get bored. You  are keeping all of your energy on coloring and how it makes you feel.  

When we engage in mindful activity, we are connecting to the world around us, and that simple  act of conscious activity can reduce the risk of depression (or disconnecting from your life). You  are also physically slowing down your pace, and by doing so, you are allowing your mind and  body to relax and refocus. Why would that be important? If we spend all our time in a fast paced lifestyle, our bodies never get a chance to truly relax (keep in mind that our bodies and  minds are very active while sleeping, so this cannot be a time we rely on to relax our bodies). If  our body never relaxes, then we may experience gastrointestinal issues, migraines or tension  headaches, back pain, or irritability.  

Wrapping Up: Your Mind Deserves a Digital Detox  

Even though there are so many reasons to use electronics in today’s world, it is so important  that every single human being disciplines themselves enough to not rely so heavily on their  electronics. As we’ve learned, it can be harmful to our minds and our bodies. By learning to  engage in more mindful activities, you may notice great changes in your life.

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Navigating the Holidays: Essential Tips for Those in Early Substance Use Recovery: Dr. Sarah Anderson

The holidays are just around the corner, and while some people love this time of year, many feel anxious, overwhelmed, and even dread it. For those newly in substance use recovery or supporting a loved one in recovery, this season can bring added challenges. As a mental health occupational therapist, I work with many clients who feel stressed and overwhelmed this time of year. From increased family obligations to events with alcohol to overbooked schedules, it’s easy to feel overwhelmed. While setting boundaries with others and yourself can be difficult, maintaining balance is essential.

If you’re looking for practical strategies on maintaining your sobriety or supporting a loved one in their recovery, keep reading! I’ve compiled a few tips to help you find peace and maybe even enjoy the season.

Beware of Over Scheduling

Overcommitting is a top reason people feel overwhelmed during the holidays. If you have felt overstimulated and drained in past holiday seasons, try to prioritize which events you want to attend. Aim for no more than one gathering per weekend—many find even that can be too much. Everyone has a unique social and sensory stimulation threshold, so tune into what feels manageable for you. If you’re concerned about letting others down, here are some phrases that can help:

  • “Thank you so much for the invitation. I won’t be able to attend this year due to a scheduling conflict. Still, I’d love to stay connected and appreciate the invitation.”
  • “Thank you for thinking of me. Right now, I’m focusing on managing my schedule carefully, so I won’t be able to join this year. Still, I would love to do so during the next holiday season.”

Letting those close to you know that you’re intentionally avoiding overscheduling can also help set expectations.

Prioritize People Who Make You Feel Safe

If you’re facing challenges with your mental health or are new to recovery, focus on spending time with people who make you feel safe and supported. You don’t need the added stress of putting on a brave face for people who don’t honor where you’re at. Research has shown that negative social support can hinder sustained recovery (Kitzinger et al., 2023). So, while social connection is powerful for optimizing mental health, it’s crucial that this connection feels safe and genuine. I work with many clients who struggle with people-pleasing, and the thought of disappointing others can be distressing. Setting boundaries can be empowering and is one of the best skills you can develop to protect your recovery and mental health, especially during the holidays.

Stick to Your Routines

The holidays don’t mean abandoning your routines. Routines offer structure, keep you grounded, and help ensure you’re prioritizing yourself. You may need to leave a party early or decline an invitation if it conflicts with a self-care activity. Kitzinger et al. (2023) found that people in early recovery identified the consistency of structured routines to be a key factor in helping them maintain sobriety. If you’re in recovery, continue attending your meetings and staying connected with those who keep you accountable. Routines help reinforce your commitment to your health, especially during times that feel unpredictable.

Prioritize Sleep

Sleep is, in my opinion, the most important occupation within occupational therapies (OT’s) nine recognized areas. When you’re sleep-deprived, every other part of your life suffers. Lack of sleep can significantly impact mood, increase anxiety, and make managing stress harder. Additionally, poor sleep quality has been identified as a risk factor for relapse (Kitzinger et al., 2023). It is essential to prioritize rest, as it’s foundational for maintaining balance in this demanding season. Here are some strategies to ensure that you are getting adequate sleep this holiday season:

  1. Pick a bedtime and stick to it.
  2. Have some set phrases that you can use to get out of late-night events. 
  3. Stick to the sleep routine you’ve developed. I know it can be tempting to stay up late and get lost in a holiday movie, but I promise you will thank yourself tomorrow if you avoid screen time and get to bed on time. 
  4. If it feels hard to assert these boundaries with yourself and others, have some incentives and rewards handy. One of my personal favorites is investing in a new set of warm, cozy sheets or pajamas. Not only does this enhance your bedtime experience, but choosing fabrics that feel good on your skin also caters to your sensory needs, making it easier to prioritize rest.

Prioritize Healthy Leisure Activities & Limit Social Media

You read that right: put down the phone and stay present. It’s easy to get swept up in social media, but I want you to reflect on this– does it ever leave you feeling better? The holidays often bring a flood of curated, perfect-looking moments, making it hard not to compare. But remember—what you see is often far from the full picture. Instead, invest your time in activities that genuinely bring you joy and fulfillment. Baking cookies alone or with people you love who bring you joy is a great way to enjoy the holidays and fill time. Explore and rediscover games that you once loved. Games are a great way to spend time with others, and they help to fill time in a meaningful and healthy way. Curl up on the couch with a great book and a soft, cozy blanket. If you really want to get into the holiday mood, light a holiday-scented candle and play a little instrumental music in the background. Active living is central to recovery (Iwasaki, 2010). By structuring your time and prioritizing meaningful, screen-free activities, you can stay the course on your journey to wellness.

Identify High-Risk Situations in Advance & Create a Sober-Sensory Kit

It is important to understand your triggers that potentially can lead to relapse. Triggers can be anything from specific environments to specific people to various smells or memories. Having an awareness of what may be a trigger can help you either avoid them or have a plan in place as to what you need to do to maintain your sobriety. You have likely already done this with your therapist, sponsor, or someone else in your life. Your plan may include attending an AA meeting, calling your sponsors, or meeting with a trusted friend. Creating a sober-sensory kit can be another tool that you incorporate into your plan to help reduce relapse. Sensory kits, in general, are tools that help to promote grounding and regulation. Think about things you can eat, smell, touch, hear, and see that bring you peace. Here are some ideas of what you can pack in your sensory kit based on each of your senses:

  • Smell: Pack lotions with soothing fragrances or essential oils that are known for their calming properties. For example, lavender and chamomile are widely recognized for their ability to promote relaxation and reduce anxiety. A study by Seo (2009) found that pleasant scents, particularly essential oils, can enhance mood and reduce stress.
  • Touch: Choose lotions with textures that you enjoy—whether they are smooth or contain exfoliants. Pick one that feels nice on your skin. Always include a fidget, or focus tool, in your sensory pack. There are many different types, so I encourage you to explore various options to find the one that works best for you. Some people prefer soft, squishy fidgets, while others enjoy spiky fidget rings. There’s even the option to have fidgets that double as jewelry. Fidgets help relieve anxiety by providing a means of self-soothing while also releasing neurotransmitters that enhance focus and reduce cognitive load (Persia, 2023).
  • Hearing: Create a variety of playlists. Explore various genres of music to find the right fit. Remember, the goal with your music is to regulate your nervous system, not increase arousal. Many people enjoy instrumental jazz, low-fi, and classical music. Always make sure to pack some earbuds or headphones, that way, if you find yourself feeling overstimulated, you can easily put them on and find a sense of calm.
  • Taste: Make sure to include some candies in your kit! Both sweet and sour can help you feel grounded and ease anxiety. Sour candies, in particular, can act as little panic busters— the intense taste can redirect your focus and provide a grounding experience. Chewing gum is another great option to put in your kit. The repetitive motion of chewing not only gives you some sensory input but also has the potential to help regulate your nervous system and lower stress levels. Eating can also stimulate the vagus nerve, which plays a vital role in calming the body and promoting a sense of relaxation and well-being (Breit et al., 2018).
  • Sight: In my opinion, sight is the most challenging sense to pack because it’s harder to find items that are small enough to fit in a compact kit. One of my go-to strategies for reducing anxiety or stress is to take a quick break outside. Simply taking a look at nature can be immediately calming. Really observe what you see and take note of the unique visual qualities of the environment, such as the trees and their leaves, the sky, the grass, and more. What you see can greatly influence your emotional state, so it’s important to engage this sense if you start to feel overwhelmed. Items that you can pack to help stimulate your visual sense and provide a sense of grounding include adult coloring books, which feature intricate designs that require concentration. Liquid motion bubblers can be soothing to watch, as can fidget spinners or cubes.

Leaning into your senses and creating a sensory pack can quickly help you feel grounded if you’re feeling stressed, anxious, or triggered. By incorporating items that engage a variety of senses—such as soothing scents, fidgets, or calming music—you can help regulate your nervous system. With the hustle and bustle of the holidays, the best part is that these sensory packs are portable and easy to use. You can take them anywhere!

Putting it All Together 

This holiday season, make your recovery a priority by implementing practical strategies to help maintain balance amid the chaos. Avoid the trap of overscheduling by intentionally selecting events that bring you a sense of safety and support. Surround yourself with uplifting people who bolster your resilience. Sticking to routines—like getting enough sleep—is essential for your wellbeing. These habits empower you and lower the risk of relapse. Remember, prioritizing your recovery doesn’t mean you have to miss out on fun; it’s all about finding the right balance! Seize this wonderful opportunity to cultivate joy and connect with loved ones while also caring for your mental health.