Holistic 1-Hour Meal Prep: Holistic Nutrition (Seasonal Meals For Fall & Winter)

November 15, 2021 Brandi Jackson

Today lets talk about holistic nutrition and meal prep. I have been working on observing and understanding the ebbs and flow of each season and how to stay grounded in nutrition as our season and environment shifts. Sometime it can feel extremely overwhelming and exhausting to figure out healthy holistic and nutritious food choices for yourself and your household but with inspiration all things become more possible.

I’ve decided that I want to share monthly inspiration for healthy nutrition via the blog in order to give us all a chance to think about easy ways to practice nutrition without feeling overwhelm or overworked. Let’s make it easy and then we’ll be more likely to make it consistent.

This month I have been investing in seasonal eating for produce, which can be such a great benefit for our physical health and mental health too. Something foods that can be great for fall and winter season is going to be sweet potato, onion, carrots, apples, oranges, pears, dates, greens, cabbage, cauliflower, brussel sprouts, garlic, clementine’s, squash and persimmons.

Granola, It’s What’s For Breakfast

This month I felt like granola cereal would be a perfect quick, healthy and hearty breakfast. I also love homemade granola cereal because you can add all the good spices and I tend to go heavy on the ginger and cinnamon. I also love oats for their health factor of keeping your body nourished and sustained for longer periods of time when you have a busier on the go lifestyle starting your day with oats can be such a great power move. If you want to be even more of breakfast champion consider adding fresh strawberries or chopped banana to your granola cereal for a delicious breakfast or you can also take the granola and add it to a cashew or almond milk yogurt with fresh fruit to mix up the breakfast routine or to make a good mid day snack.

Granola Cereal Recipe:

4 C. Old Fashioned Oats

1 C. Golden Raisins

1 C. Walnuts

1 C. Crushed Almonds, Cashews, or Walnuts

2-3  Tsp. Cinnamon

2-3 Tsp. Ground Ginger

1 Tsp. Nutmeg

2 Tsp. Vanilla Extract

1/2 C. Coconut Oil or Olive Oil

1/2 C. Honey

Directions: Pour all dry ingredients into a large mixing bowl. Mix all dry ingredients. Combine all wet ingredients in a separate bowl. Apply non-stick oil to a baking tray. Bake at 350 degrees for 30-40 minutes based on the brown texture you prefer. Allow the Granola to set for one hour before serving. It has amazing flavor and tastes great with fresh sliced strawberries or bananas with almond milk. My favorite cereal!

Green Protein Smoothie

Next, I love keeping a batch smoothie blend ready to go in the fridge to drink whenever the mood strikes or after my workouts to make sure I’m getting enough protein. I believe in green smoothies because they are amazing and packed with good for you nutrition. In the smoothie recipe below, I’m using the same mixed greens that I enjoy year around but I do love adding lemon for healthy digestion and increasing the flavor quality of the smoothie. I like to add vanilla protein to my green smoothie just to make the benefits more multi-use and multi-purpose and so far it’s been my easiest green smoothie and very satisfying to drink daily.

Green Protein Smoothie Recipe:

2 Cups Water

2 -4 scoops Vanilla Protein

2 Cups Mixed Greens

1/4 Ripe Avocado

1 Lemon Fresh Squeezed Juice

2 Servings Sea moss Gel

Directions: Add all ingredients. Blend ingredients in a high speed blender for a few minutes until the smoothie is consistent in texture. You can make a few batches of this smoothie and store in air tight glass containers. The smoothie mixture will expire in 5-7 days.

Warm Chicken Curry All The Time

Finally, my favorite recipe for the colder month’s is going to be golden chicken or tofu curry because it’s so hearty and like a stew but the flavor is amazing and makes you feel like you’re cuddled up in front of a fire place with a warm blanket even though your just eating a really good bowl of curry over jasmine rice but for all things we must find gratitude and enjoy life’s simplest pleasures. I also really love this curry recipe because it’s made in a crock-pot so you don’t have to do much but “set it and forget it”. I’m a big fan of crock-pot meals especially when you want to have a easy meal prep session.

Golden Curry Recipe:

Ingredients:

1 Pound of Chicken or Tofu (optional)

2 Sweet Potatoes (chopped)

1 Large Yellow Onion

2 Tbsp. Garlic

2 Carrots (chopped)

1 Can Coconut Cream

1 tsp. Red Chili Flakes

4 Tsp. Soy Aminos

1 Tsp. Sea Salt

32 oz. Vegetable Broth

4 Tbsp. Curry Powder (Yellow)

2 Tbsp. red Curry Paste

1/8 Tsp. Black Pepper

Directions:

Add all ingredients to a crock pot with exception of coconut milk. Allow for soup mixture to slow cook for 6-8 hours on “low” setting or 3-4 hours on “high” setting. Add coconut cream, sea salt and pepper to taste. This recipe is great to enjoy as a soup or served over brown rice.

I hope you enjoyed all of the recipes for this month’s Holistic Nutrition Meal prep. I’m so looking forward to coming back next month with a new 3-part meal prep where we can put the blender, oven, and crock-pot to use. Let’s save tome and also get our best health and nutrition, and we’ll keep it simple and easy!

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Sign up for your free 30-minute wellness consultation session to help you glow and live a happier lifestyle. Together, let’s use our Online Therapy and Wellness Coaching sessions to help you overcome your seasonal depression so that you may live your best life during this holiday season and to help you start fresh during the start of the new year.

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5 Ways To Reduce Depression + Anxiety Symptoms: Holistic Therapy Tips

November 17, 2020 Brandi Jackson

5 Ways To Reduce Depression + Anxiety Symptoms: Holistic Therapy Tips

There’s so many ways to cope and manage depression and anxiety symptoms. This of course is great, but there are also benefits to trying coping methods that have been specifically documented as result-based (consistently effective and studied via scientific research). It’s always a good idea to have some basic tools in your tool kit where you can feel equipped with increased odds of taking care of yourself when you need relief.

It’s tricky because each of the coping recommendations will work in different ways to support and maintain health mental health but for some of the recommendations, timing and preventative practice (practice when symptoms are low) will help support mental health stability and maintenance outcomes best. Below, I’m going to share 5 coping methods that can help you reduce, maintain, or prevent anxiety or depression symptoms.

1. Journaling Can Reduce Depression & Anxiety Symptoms

Let’s begin by looking into journaling as a mental wellness practice that has big payoff. The action of journaling about your thoughts and emotions helps to create distance between yourself and your thoughts. This method helps your mental health in a couple of different ways. One, you gain physical distance from your emotional thoughts by physically writing them down on paper. You also secondarily get the benefit of seeing your thoughts outside of the emotional experience that happens (inside our heads) when we think emotionally. There’s something about writing your feelings or irrational emotional thoughts down that can trigger logical thought to come in and stabilize you emotionally when you write or journal.

2. Talking With Supports Can Help Your Symptoms

There’s great power in talking with supports about your depression or anxiety symptoms. It’s worthy to determine an approach to managing your mental health by

Speaking about your feelings, which in turn will increase emotional validation and self-connection. When you are able to speak about your feelings in a safe space you can additionally create distance from your emotions and decide how you want to make meaning of your feelings. Talking about your emotions will also at times increase your decision-making response where you decide what you want to do about how you feel. Talking about your feelings can increase empowerment to change in small ways that eventually or immediately add up to symptom reversal.

3. Eating More Veggies Can Reduce Symptoms

There’s a popular saying “you are what you eat” and there’s actually a grain of truth to the old saying. Our mental health is impacted by what we eat. Nutritional deficiency is a cause that can trigger symptoms. Just think of not having enough water, eating processed sugars and starchy simple carbs. Your mind and body will not be able to do it’s daily functions of digestion, metabolism, circulation, and so on if your body is running to problem solve how your energy resources need to be allotted based on your internal health needs or delays. For example if you don’t eat enough veggies and drink enough water you may find that constipation is more likely. When constipated our body has a response of energy drain from stool being held to long in our bodies that you simply won’t have the same energy as someone who is “regular”. Our body is smart enough to focus on taking care of us and figuring out how to keep us going but will also conserve our resources if we are under supported nutritionally.

4. Routine Exercise Gives You Energy + Mood Management

Routine exercise is wonderful for your health and wellness. When you spend time getting your heart rate up your heart and circulatory system is strengthened. Exercise also helps our brains receive more oxygen, which triggers chemical endorphin release, which is similar to taking medication to reduce symptoms for depression, anxiety, ADHD, Stress, and confidence. Consider working out at least 4x per week with moderate exertion for dependable symptom relief.

5. Connecting With Your Interests Helps You Heal

The power of having a hobby is more real than many people realize. When we have personal interests that place us in a state of learning we also gain deeper sensations of self-connection and joy. It’s important that when picking up hobbies or returning to hobbies for increasing happiness that you focus on habits that feel possible without years of practice to enjoy. Utilizing hobbies also allows for focused practice on tasks, which increase feelings of being in a state of flow where you may even feel calm, peace, and engagement similar to mediation. Hobbies are great for disconnecting with consumption via social media or seeing what others are doing but instead to focus on your craft and feel increased enjoyment and down time.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy Tips: How To Celebrate Yourself More Often

November 16, 2020 Brandi Jackson

Holistic Therapy Tips: How To Celebrate Yourself More Often

When you work hard to get things done it can be exciting just to think, “Yay, I’m glad it worked out and I got it done” and next pivot our attention and start looking at the next task to be done. In society there’s a not so subtle push to rush, run, and sprint to get things done, and then take on even more things to work on. The pace of following a moving target of goals also creates a feeling of being on a continued hamster wheel with little to down time or time to reflect in-between. When we feel as though we’re on a revolving hamster wheel in our lives, it can also make us feel a sensation of emptiness emotionally. Without making space to feel more connection to our wins, obstacles, and growth opportunities we can miss out on the beauty of feeling more present and presence in our day to day lives.

In the paragraphs below, I’m going to walk you through 2 methods to increasingly celebrate yourself more often. This will help you stay anchored in self-connection, which ultimately makes us feel more centered and confident.

Stop and Savor The Small Victories

When you decide to work on your goals it’s worthy to also celebrate your small victories on your way to task or goal completion. It may seem odd to stop and celebrate completing another day of effort placed towards your goal but, trust me it’s a great way to nurture your practice.

Imagine if we celebrated all of the small efforts that create the end results of growth, increased knowledge, or success and accomplishment. It’s like enjoying a long beautiful scenic car ride without having to wait until you get to the final destination on your road trip. You’ll naturally get more from your experience and efforts. Remember to stop and enjoy the view on your journey to success, not just when you get to the top of the mountain as they say.

Create A Celebration Ritual

If you don’t normally practice celebrating your small victories you may not have a celebration ritual worked out just yet. That’s okay, let’s start thinking of different ways you can celebrate, smile, and savor your small wins. Sometimes we attach a large celebration to the completion of a goal like going out to a nice dinner, getting a new outfit, inviting all of our besties over to have wine and dish about the job well done. This is fine to celebrate the whole experience but you can decide how to celebrate based on what feels right and best.

Sometimes we don’t go big-party mode at the end of the goal, we might just opt to rest or have a drink, or shift in to downtime mode so we can rest a while post goal completion.

But if we focus on the journey instead of the end result you get a bunch of milestones that will be within your view for celebration. Some simple ways to celebrate the journey while on the journey may be to smile and verbally commend your own progress. You can say “great job on x, y, z” as though you are talking to a friend (you’re the friend). You can break into a mini- journal session to process and savor your win, aim for a single paragraph or go for a whole page just to feel more present and celebratory. You can also talk with a friend or support about your recent win and of course please be open to remember that our loved one’s may not be as engaged or happy (as we would be) about our play by plays so they may be supportive in their own ways but your happiness is not reliant on how much your loved one demonstrates enthusiasm for your updates and successes. That’s our job for our goals, we are the one’s who need/ will be excited at 100%+ percent.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy Tips: How to Silence Your Inner Critic

November 12, 2020 Brandi Jackson

Holistic Therapy Tips: How to Silence Your Inner Critic

So you’ve decided to make some brave moves and get out of your comfort zone. You’re excited to learn something new or to do something new. Your new opportunity might be a new job; or it could be taking a class where you’ll learn something as beginner. You might feel excited and nervous at the beginning of your experience. Then, you may even be lucky to make it a few days before feeling self-doubt creeping in causing you to feel unsure if your new adventure “is going to even work”. Negative thoughts may slowly begin to circle in your mind as you embark on your new experience.

When we learn new things it can feel overwhelming and pressure packed. We approach with expectations to learn quickly, to remember everything, to avoid asking any perceived “stupid” questions, and to make absolutely zero mistakes. New experiences tug on our sense of imposter syndrome and self-doubt. If we listen to our inner critic too often or too long, the negative thoughts can take over our actions and cause us to stay stuck in life with limited growth or change because our negative and critical thoughts work to keep us safe from pain and fear. Growing pain is essential to our development and fear doesn’t always mean you need to stop what your doing. Sometimes fear is meant to remind you to proceed with care.

In the paragraphs below, I’m going to share some of my favorite Holistic Therapy tools to silence your inner critic so you can continue to evolve and grow.

Catch and Release The Negative Thoughts

We as humans have negative and critical thoughts as a normal part of our thought process as we go through any given day or experience. Healthy behavior and response to critical and negative thought loops are what’s more important than having the thoughts occur. Something you can do to decrease the power of negative thoughts is to aim to be aware and to catch your negative critical thoughts as they arrive in your mind.

If you can catch your negative thoughts you can also dismiss your negative thoughts. You can affirm when you’re having a critical thought, review if there’s any proof that the thought is true and if the thought is productive for your task or goal and then; mentally dismiss the negative thought with a “no thank you”. You’ll want to ready yourself with an action or distraction to avoid letting the critical thought sit with you for too long. The more time the thought lingers, the more space and power it can take from you.

Assign An Action To Override Negativity

Once you become aware of the negative your thoughts and have finished dismissing it, you’ll be primed for an action or distraction to reorient your attention back on positivity or productivity. Consider finding an action that aligns with your goal that you can use to buffer negative thoughts and to create more distance. Think of actions that will support your goal. For example if you’re taking a new dance class and your feeling self-critical, consider the action of practicing your dance routine 10x before your next class. You can also choose to think 5 positive thoughts for every negative thought. I recommend you write your affirmations and positive self –talk down to have more subconscious staying power. Ultimately, you want to steal your positive narrative and hope back with actions and overriding your negative critical thoughts.

Celebrate Your Progress Every Chance You Get

Another great method to override your inner critic is to celebrate every little ounce of your progress on the journey. It could be as simple as you made it to another day of practice, it could be that you figured out something that was difficult, it could be that you dismissed a few critical thoughts while you kept at your goal. It could also be you celebrating that you haven’t opted to quit even with all of the negative thoughts trying to sway you. Your celebrations don’t have to be big milestones. Your celebrations can be for the smallest sign of progress or commitment. If you can see more opportunities to celebrate, you can have more “data” for staying committed. Make sure you celebrate every day.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy Tips: How To Practice Courage And Growth

November 10, 2020 Brandi Jackson

Holistic Therapy Tips: How To Practice Courage And Growth

I get it, courage is something that we all aspire to practice on some level. We as humans naturally want to be successful and able to do things that can feel emotionally difficult with grace and intention. Most humans are usually busy with their many responsibilities and trying to nurture themselves with enough sleep, food, and down time in between all of the other responsibilities they have going on. Opportunities to practice courage will show up in our busy schedule most often as moments “we need to put our foot down” and correct some interaction that we find simply unacceptable. As a parent, my own courage is often called on when supporting my children in their school setting. Courage for some may show up in the work place when your co-worker attempts to hand you their workload. It takes courage to say no, “wait just a minute” and then correct the interaction for long term change.

There’s also a secondary style of courage. Courage can also happen when we self assess personal opportunities for growth and to then step up to close the gap. This can be a personal goal that is important for long-term health or wellness like finally starting a weekly budget. Another version of self assessed courage is to do something you’ve dreamed of doing because it will bring happiness or fruition like learning to dance, learning to box, or finally starting that Podcast.

In the paragraphs below, I’m going to share some of my favorite Holistic Therapy tips to help you practice courage and personal growth with more ease and enjoyment.

Do Something That Makes You A Beginner Again

It may be difficult to silence perfectionist thoughts and self-doubt on the road to practicing more courage but if your mindful that the elements of fear will be present, you are more likely to be able to manage any negative thoughts coming in. Please see perfectionist thoughts and self-doubt as possible and a natural part of having a new experience. Starting as a beginner again will help to keep our perspective in balance vs. being in a continued mind state of expert which can cause limits to how creatively we’ll be able to think and work.

When we learn or experience something new, it’s important to cancel out the automatic thoughts of fear or potential doom by remembering that you can take on the challenge and be successful. Remember your reasons of “why” attached to creating change in your life. A simple tool that may help is to complete a post-courage journal session about what went well from your practice, what made you feel good in practice, and one thing that you want to keep practicing to improve. You are the person who can make your courage-based action and process stick. It’s important that your mindset supports progress long term instead of immediately. Try to self-coach patience and small wins in order to feel more present in your efforts.

Share Your Journey With Supportive Friends

It’s a big value upgrade to your personal growth to share your goals and active journey with friends and loved one’s who can support you and help you maintain some accountability. Tell a few friends about what your working on and ask them to check back with you along the way so you can feel supported with positivity even when the going gets rough. Your friends will help you hold the vision when you feel low motivation. Just make sure to keep communicating as you go.

Show Up Present For The Learning Journey

Here’s the secret sauce that makes all the difference in your growth and courage practice. Show up as present as you can possibly be. It might be hard as you work on change to stay present, observant, positive, and enthusiastic with high energy but you will need to try. Being present helps immerse you into your experience at a deeper level, you will be more apt to infuse what your learning into your life with more dynamic approach when you are present. Presence is a tool that helps you use more of your experience to your benefit because you have a greater view of how your efforts can be applied to your lifestyle.

Consider actions to increase presence such as paying attention to your/ in your experience, putting your phone on airplane mode, stepping away from loved ones and children to have time to focus on your task and making the intention to show up with positivity and openness. Having clarity in how you show up gives you a path to be present to truly absorb all the courage and growth that’s located inside your change making and courage based actions.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

DID YOU LOVE IT?

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SCHEDULE YOUR FREE 10-30 MINUTE WELLNESS CONSULTATION FOR ONLINE HOLISTIC MENTAL HEALTH THERAPY OR WELLNESS COACHING SERVICES

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Holistic Therapy Tips: How To Relax More

November 9, 2020 Brandi Jackson

Holistic Therapy Tips: How To Relax More

In most cases it’s common to experience moments of stress throughout the average weekday. You wake up, prepare for work or school, and then you transition or travel to start your day. You may feel stress based on what needs to be taken care of for the day like the work/ school work, the timeline of the day, traffic, lunch or dinner prep, cleaning, support and time with family or your partner. It can be difficult to spot time that will “great for just relaxing only” without having an additional goal of multitasking.

In the paragraphs below, I’m going to share some of my favorite holistic therapy tools that can help support you to relax more during the day.

Reduce And Boundary Social Media Time

There’s something special about not being tied to our screens that helps us to feel calmer and more engaged in our life as we go through the day. If you want to feel calmer throughout the day and to feel ease of more time relaxing, consider spending less time on your phone/ screens. This may feel difficult to imagine but if you comb through your social media or screen time use patterns and ask yourself if every minute you spent was useful or needed you may find the answer to be a no. The difficult part of social media is the addictive behavior to have our phones in our hands or close by at any given time for multipurpose use. Our phones have games, social media access to friends and celebrities, can answer questions for us in seconds, and in some cases will support us to do our work or check our work emails just so we feel “in the know” even if we’re not on the clock.

Our phones are in some ways quite magical and delightful based on our own personal whims for x,y, and z. However we can as a result become more impulsive and addicted to using our screens and phones to do one quick social scroll, checking the news, or emails to feel validation then falling down the rabbit hole from there.

Consider creating boundaries around your time on social media and on your screens. This will increase your experience of relaxation where you can feel more in control of your attention, sensations of impulse, and memory. If your have a greater sensation of awareness it will naturally be easier to feel more relaxed and in tune with your needs to give yourself more support.

Make The Intentional Decision Throughout Your Day

Another possible tool you can use to increase your relaxation is to make the intention to feel more relaxation during the day. Write down your intention and brainstorm different actions you will take during the day to experience more relaxation. Write all of your brainstorm ideas down. Maybe your actions listed will include going for a walk, taking short meditation breaks, stretching, listening to music while you work etc. Get a clear idea of your relaxation options and next, set up a reminder system to do 3-4 ideas from your relaxation list. You can use your phone, email, a post-it note system, ask a friend/ partner support accountability. From there practice your new system of relaxation breaks. Assess how you feel. Then, keep practicing.

Intentionally Use Your Days Off To Relax

Last but not least treat your days off like a literal vacation to catch up on rest and to restore your energy reserves. Consider if you need more down time and if so, avoid filling your weekend with excess errands, socializing, and other commitments. Sometimes it makes sense to reverse the tradition of social gathering on the weekends to social gathering on a weekday in order to keep your weekend schedule light and relaxing. Ultimately you have the option to decide how you spend your time. You may also enjoy looking more deeply into your strategies around time to increase time and space for relaxing more often.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

DID YOU LOVE IT?

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SCHEDULE YOUR FREE 10-30 MINUTE WELLNESS CONSULTATION FOR ONLINE HOLISTIC MENTAL HEALTH THERAPY OR WELLNESS COACHING SERVICES

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Holistic Therapy Tips: How To Wake Up Earlier

November 5, 2020 Brandi Jackson

Holistic Therapy Tips: How To Wake Up Earlier

For some it’s just going to be easier to wake up early. For others getting up early may not happen with any ease at all. Of course, there’s some choice benefits that are attached to waking up early for most in our daily American social and professional structures. If you wake up even 15-20 minutes earlier, you are gaining a free bonus 15-20 minutes to do something that you want to do; this is where new habit shifts can be made. Imagine waking up to have 20 minutes to walk each day, finally starting your hydration practice, getting in a brief meditation, or simply having more time in the morning before starting your workday. You’d be able to get things started or create more time in your day. You’re also more likely to sleep better when you wake up earlier vs. when you sleep in.

In the paragraphs below, I’m going to share a few holistic therapy tools that can help you to wake up earlier. And we’ll review additional ways to spot opportunities from waking up even just a little bit earlier. Essentially the most powerful opportunity is to have more time and space to practice your most useful/ effective mood management coping skills and practices. What if you woke up 15-20 minutes earlier and as a result you were able to have time and practice for your mood management symptom improvement. What if your symptoms could be reduced by intentionally dedicating 15-20 minutes to your daily self care routine? It’s completely possible!

Go To Bed Earlier To Wake Up Earlier

It seems pretty simple to suggest that we all go to bed earlier in order to wake up earlier. You may be thinking, but what about those of us that have kids, partners, or insomnia? I think your children and partner may be supportive of the early bedtime plan or adapt if you share the importance and your “why” attached to your plan to get up earlier. Your children and partner are prone to want you to be healthy and happy so if they understand going to bed early is a part of getting to be healthier and happier, they may be easy to convince. Your children or partner might begin to go to bed earlier too. Remember, there is more than one way to spend quality time and it doesn’t have to overlap with when you would benefit from more time to rest to wake up happier and healthier.

Avoid Situational Insomnia

In regards to insomnia, I want to support you to first look at your daily habits that actively increase your likelihood of insomnia symptoms. Consider if you practice the behaviors below, you may not have long term insomnia but instead situational insomnia where the behaviors themselves are effecting your circadian rhythm success for restful sleep.

Spending long or consecutive time periods on screens/ social media/ or playing video games or games on your phone.

Watching TV late or before bed (blue light glasses can help but it’s better not to have screen time at least a few hours before bed).

Sleeping in warm clothing. Wear clothing that breathes well to allow your body to keep cool as your temperature changes while you sleep.

Avoid your phone and TV if you wake up in the middle of the night. Reach for your journal or a book instead.

Consider Melatonin, Tryptophan, Acupressure Mat Therapy, or Sleepy Time Tea before bed.

Write A List Of Good Reasons To Get Up Earlier

If you take even just 10 minutes to think about how you want to use your extra time in the mornings when you wake up earlier you may find yourself day dreaming about crossing off items from your bucket list. A great way to increase your inspiration to get up early will be to take some time to write down all of the potential benefits of what you want to get done and how you expect it to help you feel more in control of your time, mind, and mood.

This helps because when your alarm clock goes off the next morning you can remind yourself of your list of reasons that waking up earlier can include more happiness and health for your day ahead. When you start combing through your list of why it’s a better idea to get up earlier your more likely to get up even when you’re tired or unmotivated. Think of this “why” system as a tool to get up and create your own mini Christmas each day.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy: How To Create At-Home Routine When It Feels Impossible

November 3, 2020 Brandi Jackson

Holistic Therapy: How To Create At-Home Routine When It Feels Impossible

The current times are packed with tasks that need to get done. Most people are working from home or working in-person during COVID. There’s also a large group of work at home and work in-person parents trying to manage a second and important task of home schooling their children with different ages and different schedules. There’s there’s the laundry, housework, breakfast, lunch and dinner to prepare. There are additionally bills to pay and phone calls to make as well. With everything being in somewhat of a transition it can feel difficult to create any routine from all the moving pieces of the day.

You may feel like your day is beyond control and as though it would be easier to step back and do nothing until everything returns to “normal” and you can finally get back more control of your time again. The news that’s worth remembering is that you can have more control over your time right now. Don’t give up, I have three holistic therapy tools you can use to create more routine in your schedule when it feel absolutely impossible.

Decide To Commit To The Task

There’s often a phase for most life transitions that include adjusting to make room and to practice an altered schedule. When we decide to take on new tasks, it’s great to keep an open mind and to give the new plan a try. However, we often realize as the new task or schedule is introduced and rolling out; that we have some gaps in success or feeling that the plan isn’t going smoothly. It’s important that we continue to look for ways to close the gaps we observe from our practice efforts and one of the first tools is to look at your commitment to the task and next your commitment to the practice required for making things work.

Committing to the task itself is about asking yourself, if the task is important to you in some real and necessary way. For the homeschool example mentioned before there’s a twist. Homeschool may not be easy or your choice but ultimately you want the best for your children and homeschool (at least during COVID) is the best you can provide to your children as they grow and continue to learn. It’s a big picture effect to commit here. Your Children are important and school is necessary. This train of thought may also reflect for working remotely, attending Zoom meeting after Zoom meeting, and any other lifestyle basic day to day responsibilities that will require your ongoing support.

Stay In Strategy Mindset For The Win

Once you commit to the task, you may find that you have mental space freed up to start looking into your plan/strategy to be successful and to make things work better if not smoothly. This is where all the magic happens because you can build your plan with consideration to organize timelines, the flow of the house (housework), the family schedule/ partner schedule and your personal schedule. Committing to your practice and strategy is the part where most people will feel growing pains. It may sound a bit silly but there’s a great opportunity to writing down your schedule with a pen and paper. You may find that you’ll be able to see everything that needs to get done with better clarity. If you can see it, truth be told, you can organize it. Once you have an organized flow to your schedule you can get into the practice of making the schedule routine.

Don’t worry about getting things perfect or having the prefect plan for wild card and unexpected events. In those moments, it’s okay to give yourself grace, take a pat on the back for how hard your working and then keep up your routine. Change can be hard but if you need a bit of a milestone try to aim for 21-66 days of practice and then see how you’re feeling in your practice. Time and space to practice will make things flow much better. Be sure to commit mentally and to show up in practice, from there things can only get better.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy For Anxiety Treatment: Negative Thought Loops + Ruminating Thoughts

November 2, 2020 Brandi Jackson

Holistic Therapy For Anxiety Treatment: Negative Thought Loops + Ruminating Thoughts

Have you ever felt anxious about something going unexpectedly wrong in your life where you did not feel like the situation was in your control? Did the negative thoughts and emotions keep circling around in your head for hours? Sometimes negative thoughts will loop in our minds because we are interested to naturally problem solve. But sometimes we have an issue that will need time to resolve which means the negative thought loop or ruminating thoughts will potentially do more harm than good.

In the paragraphs below, I would like to share some of my favorite anxiety management treatments for negative thought loops also known clinically as ruminating thoughts.

Meditation Can Help Your Anxiety

It may seem difficult to believe that meditation would even be possible when you experience ruminating thoughts. The truth is you can practice focusing your mind on your breathing and focusing on bringing your energy into a calmer space by trying and being intentionally single focused. If you struggle with thinking clearly when anxious like most, consider meditations that are meant for body awareness like completing a relaxation body scan or sending peaceful energy throughout your body for increased sensation of relaxing more deeply.

You can also follow a guided meditation to help channel focused thoughts and needed relaxation when you feel overwhelmed by ruminating negative thoughts. I have several guided meditations that are free and available on my YouTube Channel. You can also opt to follow a mantra-based meditation where you will verbally or mentally repeat a healing or calming phrase for the duration of your meditation session. Ideally after even a 5-10 minute meditation session you are likely to feel more relaxed than before making time to focus on energy shifting and reducing stimulus. You may not feel like you won the lotto after a meditation but 99% of people who genuinely practice will feel better.

Use Internal Narration To Stay Present

When your struggling with ruminating anxious thoughts something that may help you focus your thoughts, attention, and memory is to single task where you complete literally just one thing at a time without moving on to do anything else until you complete the task you are working on.

The other part of what makes this tool/ practice so amazing for anxiety is the internal narration component. As you single task your work try to also repeat/ narrate your task in your mind. For example if you are washing the dishes consider narrating the process for washing the dishes in your mind as you wash the dishes. This helps block out ruminating thoughts because you are intentionally using all of your awareness to complete your single task. This practice works! You can also use this practice of narration to be a more present parent or partner; you’ll notice your ability to engage in time together feeling increasingly happier.

Slow Down/ Rest Your Anxious Mind

When you are feeling anxious it can be hard to think clearly. Something that can help is to intentionally slow down. You may notice your productivity decreases when your anxious anyway so slowing down will likely give your new energy to complete your goals better. Be sure to take a break for rest and relaxation. Sometimes just choosing to sit down and rest for 20 minutes can make all the difference. Usually when you allow yourself some room to sit down you might realize how tired you feel. Rest for a moment, hydrate, and take intentional deep breaths.

You might find that coloring is a great way to shift your anxious mind when you take a rest break, you can also break out the play dough, or knitting supplies. It’s ideal if you need a break to reach for relaxing thought free activities if you need to buffer rumination or anxious thoughts.

The goal is really to create a space for calm and relaxation and to buffer negative thought loops where you will need time to resolve and problem solve. Try these tips and see how they can work to treat and reduce anxiety and negative thought loops. Remember the more you genuinely practice the better your tools become. When your tools for mental wellness gain strength so does your ability to feel more in control on your mood management.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy Tips: How To Fend Off Anxiety With A Daily Routine

October 30, 2020 Brandi Jackson

Holistic Therapy Tips: How To Fend Off Anxiety With A Daily Routine

Managing anxiety can feel like a real challenge in general but, what if I told you anxiety can become more manageable with a daily routine that allows for increased prevention and recovery. When we feel anxious it can be difficult to be consistent in practice but please be assured that every little bit of effort and coping practice can help. Consider working on different anxiety management tools in order to determine which methods will work best for you and from there you can work to maintain 3-5 practices daily that will help you feel more in control of your anxiety instead of feeling like your anxiety is in control of you throughout the day.

In the paragraphs below I’m going to share 3 tools and coping practices that can be effective for fending off anxiety as a part of your daily routine. Try the suggestions below and assess for yourself how you feel, and if you notice a reduction of anxiety symptoms. You can always select your own favorites as well.

Deep Breathing Throughout The Day

The power of deep breathing and breathing exercises has been documented and backed by science for decades. Deep breathing is naturally a great tool for daily anxiety management practice. It’s often common for small children to be taught to take 10 deep breaths when they become angry to manage their emotions. This is a great idea in some ways. In other ways I think the better advice would be to practice continually taking conscious and mindful deep breaths throughout your day as a normal breathing practice. This allows for us to be in prevention mode by ensuring that we are conscious and mindful about out breathing and oxygen intake within a regular routine. This feels more helpful to avoid shallow breathing patterns that tend to be more consistent with having busy schedules and an overwhelming amount of distractions happening in daily life by way of social media, ringing phones, text messages, Netflix, TV, YouTube, and so on.

Make time to breath deeply allowing for the air you breath to be slowly inhaled through your nose, allow that air to slowly travel through your chest and down to the base of your stomach. Pause for a beat and then release that air back up through the base of your stomach, through your chest, and back out through your nose or mouth slowly. From there repeat this breathing exercise regularly throughout your day as often as you can be mindfully aware. This is one of my favorite anxiety busters!

Drink Plenty Of Water/ Eat Clean

The value of drinking enough water counts when it comes to anxiety. If your body is not properly hydrated, you are technically experiencing some variation of mild to moderate dehydration. You might not have all of the severe symptoms of dehydration like a racing heart, fainting spells, or difficulty regulating your body temperature but that doesn’t mean you’ll be able to manage mental clarity and balanced memory and recall. When you get enough daily hydration your anxiety symptoms will naturally decrease because you will have the advantage of improved thought process with proper hydration.

Using your current body weight and then dividing that number by 2 gives you a custom daily hydration goal in ounces. From there if you’d like you can divide that number by 8 to determine how many cups of water you need to drink for your daily hydration. Try to meet your daily hydration goal for even just a few days and you will notice results more immediately with daily consistency.

Move Your Body Reduce Your Overwhelm

Something that really knocks anxiety off its feet is when you spend time for regular and routine exercise. I recommend having a daily exercise routine for 6-7 days a week. Try adding in daily low impact exercise like walking or yoga at least 2-3 days of your week. Also aim to have 3-4 days of higher intensity exercise like High Intensity Interval Training (HIIT). Working out helps boost your happy and calm endorphins that allow for your day to naturally feel more manageable and less overwhelming. Imagine after you work out that you have difficulties that you can observe without feeling reactive. That’s what exercise is able to do for our body and our stress and anxiety resilience.

While fitness may not be something that everyone wants to do 6 days a week, I encourage you to start a practice, even 10-15 minutes a day can be useful. You may find that your commitment to exercise increases even more when your anxiety symptoms reduce via preventative stabilization. That’s what having a consistent daily anxiety management routine can offer.

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy Tips: Anxiety Treatment For The Busy Holiday Schedule

October 28, 2020 Brandi Jackson

Holistic Therapy Tips: Anxiety Treatment For The Busy Holiday Schedule

Every year right around October we all start to realize "Christmas is pretty much here" which, visually shows up by October 1st in most of our public community spaces. Any grocery store or drug store you pop into will most likely start advertising for several holiday's at one time month's well in advance. This can bring on anxiety and panic for most of us as we try to plan for doing all of the holiday things. This year is even more compacted with COVID precautions and most families or friend groups not being able to physically gather. In the paragraphs below I'm going to offer my top 3 Holistic Therapy Tips for Anxiety Treatment to help you have a positive and low-stress holiday schedule.

You Can Design Your Own Traditions

One practice that can really help your mindset stay in a grounded place is to remember, in adulthood you can actively and intentionally design your own holiday traditions. We all grew up being taught our family's way of embracing the holidays. Some families go big with trees, heavy décor, and feasting. Others of us grew up eating a simple meal with moderate to mild acknowledgement of the holiday even being a focal point of the day. Some of our families opted out of celebrating the holiday's completely. There's no right or wrong here. We're all having our own experiences when in comes to how we approach the holidays and that's fine.

Something that can help you now is to remember that you can design your own traditions in adulthood. Even when you aren't necessarily able to gather with your friends or family you can still make the holiday's what you'd like them to be in other ways. Consider still wearing your ugly sweaters, making spiced cider bevy's, and getting your Secret Santa on by mail. I love the idea of throwing virtual Halloween parties and costume contests. You can ring in the New Year at home or virtual Church if you want to. It's your world and you are the designer. Just remember it's your holiday, embrace the day and feel more present in it by adding your own traditions to the mix.

Enjoy + Relive Great Memories Past

When we grow up we don't necessarily get to share every holiday with the same cast of friends and family from our childhood and adolescent years. Sometimes it can be stressful or anxiety provoking to think about how to spend time with everyone you cherish via making the rounds during the holidays by phone, video, or in person. Let's be real, there's only so many hours available in any given holiday honestly.

Please know you can always return to your favorite past memories of shared holidays. It's simpler than you may think but if you just close your eyes, allow time and quiet, and think of your favorite holiday memories, the visualizations should just roll right in. If you need a hand, consider these questions to guide your visualization and holiday memory recall practice:

What are your favorite holiday memories as a child?
What are your favorite holiday memories as a teenager?
What are your favorite holiday memories as a young adult?
What are your favorite holiday sounds and music from your past?
What are your favorite holiday smells, scents and aroma's from your family / friend gatherings?

Yes, with practice and intention you'll be able to see the family and friends, smell the holiday foods, and hear the holiday music playing with the help of a little visualization. You'll also likely notice a warm safe happy sensation of closeness (to loved ones past and present) from combing through some of your favorite past memories.

You Can Opt-In or Out As Needed

In order to keep holiday anxiety in check please remember it's completely okay and reasonable to opt-in or opt-out of plans as needed. If you find yourself being overbooked or over-planning for the holiday spectacular it's okay to sit down with yourself and to remind yourself it's okay to do less. Vote to spend less time doing the holiday schedule when you feel it's veering on being harmful or not useful for your personal wellness needs. We often show up holding onto the pressures and expectations from friends and family for the holidays and sometimes we're driving the action. Aim to find your happy medium to be present, connect with loved ones, and to honor what you need to feel good over the holiday season.

Now that we've covered some great holistic tools to keep your anxiety and stress managed for the upcoming holiday, I'm hoping you feel more prepared with tools to have a happier holiday schedule. With practice of making your own traditions, reliving your favorite holiday memories, and opting in or out as needed; you can feel more "holiday schedule" cheer. Having a holiday schedule that includes some downtime, you'll gain the option to be more present however you choose to approach the holiday season this year. Season's greetings to you!

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy Tips: How To Feel More Joy + Happiness (Right Now & Today)

October 27, 2020 Brandi Jackson

Holistic Therapy Tips: How To Feel More Joy + Happiness (Right Now & Today)

Being authentically happier is possible even right now and today. It’s useful to first make the mental note “I could go for more happy vibes” and from there you can start to seek out more moments of joy. Sometimes you may find that others are kind enough to gift these moments of joy to you. But it’s a great idea to create your own moments of joy and happiness so that way you don’t have to wait for anyone. There’s a popular saying that I find to be completely true, “happiness is an inside job”. This means that we can always count on looking within instead of looking outside of ourselves for the things we need most emotionally. In the next few paragraphs, I’m going to share some of my favorite Holistic Therapy tools to feel more joy and happiness.

Choose to Laugh Everyday

Laughter is a medicine of sorts when we authentically laugh we feel happier and in a greater state of emotional ease. Laughter works by connecting us with something to focus on that not only makes us smile but also makes us verbalize our joy via laughing. When you laugh you also get the benefit of reduced stress. Your body physically reduces tension, you get more oxygen, your immunity is increased and you can even burn calories from daily laughter.

When we laugh we feel happier, it’s something we know in the moment as good but it’s also something we may not necessarily seek out on a regular basis. Try taking time at least 1-3x per day to create laughter with friends of alone to boost your personal sense of joy and happiness.

Locate Daily Awe-Worthy Inspiration

Life feels so very different when we cultivate and create a daily experience of accessing awe worth inspiration. I know every day can’t be equally awe inspired but if you reach for the stars as they say, you’ll land in the clouds. Creating a daily inspiration practice is great for making brain connections and cognition development. Imagine looking and finding inspiration daily so much so that you automatically look for it. This method create a great approach to seeking joy via inspiration of the good in the world, the beauty of a blooming rose, a smiling baby, a contagious laugh, a delicious meal, a amazing conversation with a loved one, or time tending your urban indoor garden.

No matter the items or experience you choose as a part of your daily inspiration routine, it should feel re-energizing and like a pleasant treat for you to enjoy. But you also get the bonus ripple effect of your mood likely being brighter which can extend into your important relationships and with the general public as well.

Connect/ Create With Your Hobbies Often

When we take time to connect or cultivate our hobbies we get to access a very unique and special experience called “Flow State”. Flow State is described as becoming completely immersed in the task where you achieve an “optimal state of consciousness” where you feel your best and can access best productivity and performance. When we connect and attend our hobbies we feel more happiness, more creative mindset, we’re learning to evolve from beginner, intermediate, and over to expert every time we engage. There’s a relationship happening that brings joy to us. I won’t lie, sometimes our hobbies can drive us up the wall when we experience set back but it’s a necessary part of the growth process and if we continue to hold space for hobbies, we gain an advantage of increased joy and happiness.

It may go without saying but just in case, it’s useful for your hobby to be something that can be done independently. When your hobby can be done independently you have more access and freedom to enjoy your developing relationship. You can also share hobbies with others but it’s great to save something that’s just for you as well.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy Tips For Increasing Your Energy Naturally & Fast

October 26, 2020 Brandi Jackson

Holistic Therapy Tips For Increasing Your Energy Naturally & Fast

It can be a tough time trying to have enough energy while also working with a busy daily schedule. When time flexibility decreases you may find you naturally also feel a lull or decrease of natural energy. When you have several responsibilities it can be difficult to maintain the energy and stamina that will be necessary to get “everything” done. Sometimes having a full schedule will intensify emotions of stress, which also can increase the likelihood of eating comfort food, carbs, or sweets. You may feel more mood swings, brain fog, difficulty with recall and memory. Not to worry I have some great Holistic Therapy Tips to help you increase your energy naturally and fast.

Drinking Nutritious Water

I admit the holistic tip for moderate- complete hydration is not necessarily a new concept for energy recovery or energy management but it’s still important. I recommend you drink half your body weight in ounces in order to get enough hydration daily. This water intake ratio does work best for people weighing less than 200 lbs. and if you are over 200 pounds consider speaking with your Primary Care provider to ensure that you receive medical guidance on proper water intake to match your bodyweight. For people weighing over 200 pounds there may be potential to over hydrate where drinking too much water can be considered harmful.

I also think it depends on the person as there are individuals who weigh less than 200 pounds who drink a gallon of water daily. Ultimately, it’s helpful to consider what works for your body and to assess with practice what will work for your unique mind and body energy response.

But wait, there’s more; it’s also great to consider adding a quarter teaspoon of sea salt to your water to increase your hydration absorption when drinking water. You can also consider drinking herbal teas to get an increase of Polyphenols, which can support cell oxidation and energy recovery.

Eat Energy Foods

Another opportunity for increasing your energy naturally and fast is to fuel up with healthy food options that can nourish your body and help you to feel robust energy. I recommend having green smoothies, salad, sweet potatoes, eggs, apples, coffee, green tea, almonds, oatmeal, and spinach. Also it helps to avoid foods that are processed, fried, simple carbohydrates, and foods with more than 5 grams of sugar per serving.

Walking Outside To Boost Mind Clarity

Getting fresh air and being in a state of moderate movement is a really great way to increase energy recovery. Your circulation increases from walking which extends to your ability to think more clearly and to improve recall and memory. In addition a change of scenery is a great to refocus energy. Try to give yourself at least 10 minutes of walking outside preferably in order to access a change of visual scenery and space for moving your body to increase your clarity of mind, reducing stress, and feeling physically more alert with energy recovery.

Deep Breathing Or Meditation Breaks

This one is my favorite, deep breathing and meditation breaks are a great way to recover your energy when you feel stressed or overwhelmed. Just try to slow your breathing to a count of 4 seconds for both when you inhale and exhale. Also consider pausing for a count of 4 seconds between your inhale or exhale. You will notice your racing thoughts slowing down with deep breathing or meditation practice. When you are able to slow your thoughts down you’ll naturally feel increased energy and refreshment.

You can consider doing small breaks of meditation throughout your day for a bigger advantage even an episode of just 2 minutes can help create big energy recovery results.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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Holistic Therapy Tips To Get Up And Exercise Even When You Feel Tired Or Unmotivated

October 23, 2020 Brandi Jackson

Holistic Therapy Tips To Get Up And Exercise Even When You Feel Tired Or Unmotivated

It can be hard to find the mental power and commitment it takes to get up and exercise when you feel tired or unmotivated after a long day of working and taking care of others with a packed schedule no less. You might want to get up and go walking, biking, or to do anything that resembles cardio after your busy action packed workday or life day. Then you have the weekend to recover where working may feel like a chore while your goal is to rest, relax, and recover.

I get it, it’s tough to be in action mode when you’re tired. Maybe you’re not getting enough sleep. Maybe you’re feeling over stressed from work or your responsibilities. Ultimately there will be enough good reasons to not workout when you feel tired or unmotivated but there’s also likelihood that you won’t feel as energetic, productive or resilient with your stress when you remove at least moderate fitness from your weekly practice.

In the paragraphs below, I will be sharing 3 tips that make a helpful difference for your holistic practice of bringing physical movement into play more often for your health and wellness efforts.

Start with a Small Approachable Goal

The goal of having more movement or exercise can feel like a big undertaking first thing in the morning and at the close of your day. With a busy schedule and down time being rare it’s not always easy to find the will power or motivation to commit. It may be difficult to get yourself to commit to an hour workout. Honestly, it may be difficult to commit to a 20-minute workout just the same. In these moments where you’d like to workout but find it difficult to commit consider the 5-minute or even the one-minute rule. Instead of committing to a workout that feels long-winded of 10-minutes or more, aim to complete a 5-minute or 1-minute workout instead.

When you commit to just a one minute walk around your home or jogging in place, it counts. You can also consider walking outside for fresh air and sunlight. Once you start your one minute or 5 minute workout you’ll likely naturally add more time to your practice. Even if you don’t add time you still did something for the day and any effort is always going to be better than no effort at all when it comes to fitness.

Make it A Concert: Use Your 5 Senses

Using your 5 senses for your exercise practice makes your efforts feel like an experience similar to going to a concert (remember when that was something to go and do pre-COVID). You want to bring in your 5 senses of taste, smell, sight, feel, and hear when you choose to work on getting more movement.

For Example: Walking Using 5 Senses Approach

Taste: Chewing spearmint gum or mints for refreshment/ bringing delicious tea to drink on the go

Smell: Wearing aromatherapy spray, essential oils, or aromatherapy jewelry

Hear: Listening to your favorite music or podcast

Sight: Walking where you can see nature, plants, water, or flowers

Touch: Wearing comfortable clothes, bundling up if you want to feel cozy, and wearing a comfy walking shoe.

When you use your 5 senses to create an experience where fitness isn’t a chore but a unique custom relaxation or happiness experience, you’ll definitely be able to convince yourself to create time and flexibility to participate more often. Who knows you might even look forward to working out and getting more movement.

Create An Accountability Partnership or Accountability Carrot

Consider inviting a friend or loved one to support or encourage your practice. Maybe they can offer to check in with you a few days a week and encourage/ remind you that you are starting a practice that’s for your self care and wellness. They can ask how your practice is going, if you did your practice today, or if you need any support to get your practice done for the day. It may help to pick an accountability buddy that can be consistent to check in with you which will help you to keep the conversation going until your routine begins to stick.

If you can’t locate a good accountability buddy, consider an accountability carrot where you can work on self-motivation with small rewards when you complete your weekly practice. Maybe at the end of a good week of meeting your practice goals you can treat yourself to a Starbucks run, a home mani-pedi, or a new book or magazine that you want to read.

The idea is to celebrate your progress in a tangible way. You could also enjoy a rest day and feel proud of showing up for yourself even when you didn’t always feel motivated or well rested. With practice your practice can keep getting better so don’t give up, just try your best to work with what you can do.

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Holistic Therapy Tip: How To Reconcile After A Disagreement Or Fight

October 22, 2020 Brandi Jackson

Holistic Therapy Tip: How To Reconcile After A Disagreement Or Fight

It’s tough always sharing space with others and this can also resonate for your partner or children. Sometimes within sharing a life it can difficult to navigate COVID precautions of being at home and also knowing that a majority of the outdoor and community options are currently closed with no ETA for reopening. You’ve at most got the beach, the park, and the grocery store. Spending so much time together as a result of COVID precautions can definitely have some beautiful quality time silver linings. Spending so much time with loved one’s can also cause frustration or impatience from limited space, lack of time alone, or different personality needs for communication.

In the next paragraphs we’ll look at some Holistic Therapy tools that you can use to reconcile after having a disagreement with any loved ones at home or when you are in close quarters.

Stop The Conversation Respectfully When You Feel it’s Getting Unproductive

The conversation started out normal with no signs of tension and slowly turned into a disagreement with misunderstandings and emotions flying all over the place. When you realize the interaction or conversation is turning into an unproductive disagreement consider that it may be time and best to stop the conversation gracefully and let your partner or loved one know that you would like to stop the conversation for a short break for both you and the other party to be more calm and collaborative in the conversation.

You can offer a timeline on when you will feel ready to revisit the conversation or consider making a timeline with your partner that there will be an established about of time attached with when you or they opt to have communication breaks so there is collaboration even when disagreement occurs. For children it may be best to consider 30 minutes or an hour if your children are older. For adults you can consider 24 hours or a few days depending on the disagreement intensity level.

It’s also important that both you and your partner return with the goal of collaboration after having a communication break so if you or your partner still feels angry, frustrated, or closed for collaboration it’s important that you and your partner check in about that before trying to revisit the disagreement.

Take Space After The Disagreement

After you and your partner or loved one have talked about taking a communication break it’s important that you take space from the disagreement by not communicating with the other party about the disagreement until the communication break closes. This does not mean you need to avoid your partner or loved one, you can still talk with them about other things if you’d like. You can still share meals or join them for activities as well. You ultimately are creating space from the disagreement, nit necessarily the person. You’ll need to determine what you need and what your loved one will need while holding space for a communication break.

Come Together to Have A Collaborative Resolution Conversation With Tangible Actions

Once the communication break closes you ideally now have space and opportunity to work on having a collaborative resolution conversation for the disagreement. This is where you can use the data from your disagreement to create potential solutions to the disagreement. Ideally while your having your communication break, you’ll also consider solutions for the disagreement to be resolved.

It’s important if you and your partner to look into tangible solutions although there’s likely a dual conversation focused on the resulting feelings and impact from the disagreement. Look at opportunities for you or your partner to discuss solutions that can heal the frustrations of the disagreement to increase the likelihood that the disagreement doesn’t resurface over and over again. Sometime this may be therapy, this may be creating a chore list, this may mean revamping a shared schedule, this may mean creating downtime independently or other tangible resolutions may surface as well.

The goal of disagreement is to be clear on your own expectations and to collaborate with loved ones when appropriate to create shared expectations. Sometimes there’s going to be more compromise than you might have imagined and sometimes there will be none, the context will change as the disagreements change too.

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Holistic Therapy Tip: How To Make Time For Yourself If You’re A People Pleaser

October 21, 2020 Brandi Jackson

Holistic Therapy Tip: How To Make Time For Yourself If You’re A People Pleaser

It can be pretty tough trying to carve out time for yourself especially when you have a pretty busy schedule. Ultimately, I think it’s going to feel even tougher if you are someone who struggles to say no when asked to give your time to the needs of others. If you have a tendency to help other before you help yourself you’ll notice a sensation of exhaustion at some point. Maybe you actively try to work on self care and time to yourself but there often seems to be someone needing your time even when you make the effort to set aside some time. It can feel frustrating and impossible to have any time that feels like it’s there just for your needs.

When you’re in a practice of not having time that is continually reserved just for your own needs, it’s likelier that you may begin to feel disconnection with yourself and who you understand yourself to be as a person. Making time for you requires commitment to prioritize your needs as equally important as the needs of others.

In the next few paragraphs we’ll look at different holistic tools that will support your journey to feel more comfortable and confident in your practice of making time for yourself.

Make Your Time A Consistent Day Every Week

It will be easier to make time for yourself by choosing a consistent plan of weekly self-care and down time at least one day per week to start. You may find you benefit from having time set aside mid week where you intentionally carve out time just to attend your need for down time and relaxation alone. If your at work consider if you can make time before the work day or after. Also consider weaving downtime directly into your workday as well. You may find it simple to weave downtime into your workday by planning to take all of your scheduled breaks, drinking water, going for a wellness walk, only taking afternoon meetings or making your work space more relaxing by closing your office door (if you have one), or wearing aromatherapy jewelry, listening to calming music, watering your plants, or eating a special healthy lunch on your self care day at home or at work.

The idea is to make your time feel like a mini holiday that’s just for you to recover and feel increased relaxation.

Don’t Put Others First When You’re Spending Time On Yourself

Great, so now you have a specific day or specific time set-aside for yourself one day a week to start your practice of making time for yourself. The next step is to create a practice of honoring your time. To honor your time means to use your time. A best way to ensure you can honor your time is to be clear on what barriers may come with your plan to step away from being as available to others. If you can remember that you have chosen to honor time for self and that everyone else can manage to be okay until you return you will feel better. Even children understand that downtime is needed and important if you teach them.

Communicate In Advance, Remind, And Reiterate

In order to remove interruptions, distractions and cancellations for your time alone, be prepared to communicate, remind, and reiterate your time away plan with anyone who will need to know that you will not be readily available.

It’s important to communicate in advance so your peeps will understand and anticipate in advance that they will need to reach out to you before or after your self care time alone window.

You’ll also need to remind your need to know peeps ideally prior to your self care break that you’ll be stepping away and unavailable. You can also let them know when they can expect you back if it feels helpful and important.

Reiterating your availability will be ideal after your self-care time alone break. You may notice your need to know peeps will forget that you are taking time alone and they may ask you for attention, information, or “need you”. Realize that unless there is an emergency that feels life and death (work deadlines don’t count unless they’re yours) you can trust everyone can wait until you finish your time alone break. You can also reiterate when your need to know peeps can expect you to be available.

I hope that you enjoyed the initial tips for self-care and creating time alone. If you feel motivated to create time alone for self care, please know that you can feel greater self connection and learning who you are with time and practice.

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Holistic Therapy Tips For “Bouncing Back” After Disappointment

October 20, 2020 Brandi Jackson

Holistic Therapy Tips For “Bouncing Back” After Disappointment

So the day turned and morphed before your very eyes, everything was going okay but then disappointment showed up. You were doing great things, you had everything moving and grooving and then things just stopped going as expected.

It can be tough to recover from unexpected disappointments. Even when you expect things to be hard or surprising, you still may find yourself feeling disappointed when things don’t have the best outcome.

There are different ways you can help yourself recover when you experience a debilitating disappointment that causes you to stop in your tracks, question your own decisions, and makes you feel unsure about how to respond. Check out some of my Holistic Therapy tips below to learn how to improve disappointment navigation and recovery.

Take Some Space From Your Disappointment

It can be so difficult to think about what to do in response of a disappointment when you don’t create any space to step back and look at the bigger picture. Everything looks more complex when you’re getting the microscopic view. Consider stepping back to see things from a distance. Consider when you feel disappointment about an outcome, to slowly and gently step back from it however possible. This may mean turning off your phone, not checking email, or going for a walk to allow your mind to create healthy distance while your feeling the initial shock from the disappointment. Take space responsibly, if you have people counting on you please be sure to ask someone to cover for you while you step back. And if you don’t have support that can cover for you, consider letting the people attached to your responsibilities know you are going to take a brief break of sorts. Stepping back with a coverage plan or communicating in advance can work well with exception to children who may require your supervision; in this case consider low activity days like renting a movie and ordering pizza to keep your children occupied while you take a short break to recover.

Refocus Your Attention To Other Areas Of Your Life That Have Value

When you take some space from your disappointment, it’s a great practice to evaluate other areas of your life that have value. Refocus on the other elements of your life that feel important. Maybe this is where you can focus on your fitness and exercise practice, your nutrition plan for the week, or your self-care routine. Consider if there’s something more that you can add or practice that would help you better recover from your disappointment and feel more balance, more energy, or more happiness in the process. Sometimes it’s nice to make a stronger short term commitment in a different area of your life for example to do a 5 day meditation practice, a 7 day mile a day challenge, or a 5 day meal plan to actively focus on your immediate well being in a tangible and engaging way as you create space between you and your disappointment experience.

Find Your Why And Be Gentle

Whatever’s caused the feeling of disappointment may also have the possibility of redemption. Maybe it’s something you can revisit when you created some space to heal and refocus. Consider reconnection if it’s safe and appropriate. One tool that works well is to consider your why as you focus on gentle reconnection. Think about why the disappointment was important to you, why you wanted the experience to be successful. It’s important to consider what your disappointment means in a positive context for your larger goals. Why did you want things to go well on a deeper level? Why is this task important to you, what happens when it goes right? How will your life be more aligned with your purpose? We want to build a habit of thinking deeply and to see the bigger impact of your why in relationship to the disappointment recalibrating into future success.

Don’t Miss The Opportunity To Outsmart Your Disappointments

Be gentle in your practice and know that if your why is significant, you will find that you can return to your goal having learned from and overcoming your disappointments. Use what you’ve learned from each disappointment you experience to keep the practice of using the data with strategy from your past efforts to create success for your future efforts.

MY #1 HOPE:

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Holistic Therapy Anxiety Treatment: How To Use Aromatherapy For Anxiety and Stress Management

October 14, 2020 Brandi Jackson

Holistic Therapy Anxiety Treatment: How To Use Aromatherapy For Anxiety and Stress Management

Aromatherapy is an amazing tool to treat anxiety, restlessness, and stress. The art of aromatherapy has been acknowledged to go back to times of ancient Egypt and ancient Greece. The benefits of aromatherapy are also present in today’s time. Over the years aromatherapy has come to be included in some medical settings as a treatment and recovery method for substance addiction recovery, post surgery recovery, and patient rehabilitation. Aromatherapy is now being integrated into more hospital settings as a treatment to support patient health.

The benefits extend in your personal use at home or while traveling as well. There’s now essential oil based car fresheners and diffusers, essential oil travel blends that can be work as perfume/ cologne. Now you can find aromatherapy necklaces, watches, and bracelets for essential oil diffusing that can be worn as multi functional jewelry. My favorite way to diffuse aromatherapy essential oils is to use a traditional diffuser with essential oils that are meant to target and treat stress and anxiety relief.

What is Aromatherapy?

In the simplest of terms aromatherapy is described as the practice of using scents to alter and or improve mood and emotional wellness. What is important to remember when it comes to aromatherapy it’s very important to utilize therapeutic grade essential oils instead of chemically enhanced fragrance oils. When you utilize essential oils that are clean and free of synthetic fragrance and chemicals you are ensuring your wellness outcomes to be increased and more effective without side effects that may present from synthetic fragrances, which can be harmful. It’s worth noting that essential oils also require attention to detail for use, there is potential to have too much of a good thing if you don’t consider the appropriate amount of aromatherapy. An example would be to use 10 drops of your essential oil with 1 cup of water vs. using 50 drops of essential oil with ½ cup of water. How you measure your aromatherapy treatment is important for your health and mood treatment.

How Does Aromatherapy Work

Aromatherapy is a simple process where you diffuse therapeutic essential oils through a carrier mechanism. I have mentioned aromatherapy necklaces, bracelets, car diffusers, and home and office diffusers. You can also add essential oils to your shower routine or when taking a relaxing bath. There are additional methods for aromatherapy for linen sprays, candles, body lotions, and hair products, even deodorants.

When you apply your aromatherapy ideally you are using a therapeutic ratio for the method you select. From there the essential oil should be within range of your sense of smell for better effect. The essential oil fragrance then activates your smell receptors, which send information to your limbic system. Your limbic system is responsible for mood, emotional awareness, physical and mental emotional reactivity. Within 20 minutes you may find the benefits of the essential oils to increase with noticeable improvement of your mood.

Best Aromatherapy Methods When You Feel Anxious

When you feel anxious it’s helpful and quite valuable to work with essential oils that are specifically beneficial for stress and anxiety to encourage direct symptom relief. The list of essential oils vary but consistent result for anxiety and stress have been confirmed for:

Lavender Essential Oil

Chamomile Essential Oil

Valerian Essential Oil

Jasmine Essential Oil

Holy Basil Essential Oil

Ylang Ylang Essential Oil

Frankincense Essential Oil

Lemon Balm Essential Oil

I hope you enjoyed learning more about Holistic Therapy Anxiety Treatment via aromatherapy for anxiety and stress management.

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Holistic Therapy Anxiety Treatment: How To Use An Acupressure Mat And Pillow + More Benefits

October 12, 2020 Brandi Jackson

Holistic Therapy Anxiety Treatment: How To Use An Acupressure Mat And Pillow + More Benefits

Anxiety can be immobilizing and distracting so much that it’s hard to think with clarity or any sense of direction. When we feel anxious, it’s a great reminder that we need to be able to access different tools to slow our racing mind down to return to a healthy state. Acupressure therapy is a great tool to treat anxiety holistically. It’s a simple and self governed process of simply getting your acupressure mat and pillow, then spending time lying on your mat and pillow to receive the therapeutic benefits, then storing your mat and pillow to returning to your day with improved refreshment.

What is Acupressure?

Acupressure is an ancient form of massage practiced in Chinese Medicine. The goal of acupressure massage has been to increase and encourage balanced flow of Qi (energy) through the meridian channels of the body.

In current history acupressure mats and pillows have also been created and utilized for the same purpose and practice. Now acupressure therapy can be achieved by lying on an acupressure mat and pillow minus the masseuse, which is helpful with everyone currently spending more time at home to prevent and reduce COVID risks.

Acupressure mats can be found online at holistic health stores and amazon.com. Some people will simply buy the acupressure mat without the pillow. I personally find the pillow and the mat combined to be most beneficial for therapeutic response for anxiety and stress management.

How Does Using An Acupressure Mat Feel?

Using an acupressure mat does take a little time to acclimate to as the pillow and the mat is covered in small plastic “needle like” points. When you lay on the mat it’s ideal to move slowly and gently while wearing as little layers between your skin and the mat for maximum application.

Once you find a comfortable position on the mat it’s ideal to stay in a resting position on the acupressure mat and pillow for 10-20 minutes for best anxiety and stress relief. Usually within the first 5 minutes of your acupressure session, you will feel an endorphin release of calm and soothing energy. This feeling is often maintained throughout the remaining time in your acupressure session.

How to Use Acupressure When Anxious Or Stressed

When you’re feeling anxious or stressed, using an acupressure mat can be helpful to calm yourself effectively. It may be harder to think clearly when anxious but planning ahead helps. Anxiety is an emotional experience that happens more than once and ideally you may even know the times and locations that your anxiety or stress may peak.

If you find yourself anxious at home, consider keeping your mat in a space where you can practice for example your bedroom may be ideal or near the living room couch. If you are working in an office space, consider keeping your acupressure mat at your desk or in your car to be used during your break. If you happen to have an office with a quiet room, consider using your acupressure mat while in the quiet room space.

Additional Benefits of Acupressure

We talked about the benefits of using an acupressure mat and pillow for anxiety and stress management and there’s a extended list of additional benefits you will gain from using acupressure therapy. Some additional benefits from using acupressure therapy include increased pain management, reduced neck and pack pain, reduced insomnia symptoms, fibromyalgia pain, and headache reduction.

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Holistic Therapy Tools For Stressful AF Days At Work

October 9, 2020 Brandi Jackson

Holistic Therapy Tools For Stressful AF Days At Work

Work can be a busy place. Even now while most people report working from home, there’s still other responsibilities that need to get done. While you work you may also be considering the housework, laundry, and home school. You are home after all and that means that you may find distractions and stress surfacing more easily at the home office than the work office. What about your partner, children, or roommates if you have them? What about your parents if you’ve returned home? What about your pets?

Then, you have the zoom meetings that you need to attend and then the other parts of your work commitments that are important as well. Stress at work could also primarily be coming from the pace of your work and the type of work you do. It varies person to person. The first and best thing you can do when your feeling stressed at work is to stop and acknowledge that you are feeling stressed in that moment. I have some tips to help you deescalate your stress while at work.

Holistic Mindful Breathing

Let remember the power of your breath. You can take a simple and intentional inhale, pause briefly and then exhale slowly to allow you body and mind to reduce stress symptoms like racing mind, speeding heart rate, high blood pressure, tight muscles, and feelings of emotional overwhelm. When you practice mindful deep breathing you want to aim for breathing in through your nose, down through your chest and allowing your inhales and exhales to reach the base of your stomach. Deep breathing in this way is also known as belly breathing. When your breathing is deep and able to access the base of your stomach you can trigger the full oxygen exchange in your body. When you practice diaphragmatic breathing you can also reduce symptoms for depression, anxiety, PTSD symptoms, and Irritable Bowel Syndrome.

Change Your Environment: Go Outside

When you are feeling stress during the workday it’s important to consider your environment and how long you have been working. Have you had your break today? It’s a great practice to spend time away from your desk when you take breaks instead of surfing the net and staying in your seat. Your mind and body recognize the benefits of change of environment and this creates recovery and increased productivity for the workday. Think of it as going on a small vacation daily when you step away from your desk. When you return to your work after stepping away you will likely notice a feeling of improved energy and stronger concentration.

Meditate For Re-Centering

Meditation is a great tool when your feeling stressed, even when you’re at work. You can take a moment while seated at your desk, dim your screen, and complete a brief meditation when you feel stress coming in. You can put on ear buds if you’d like and if you share a work space just put up your “do not disturb -available in 5 minutes” sign so people can see it and take some time to just close your eyes, breathe deeply and think of relaxing the muscles throughout your body starting with your scalp and going all the way down to the tips of your toes. When you return from your meditation break you will likely feel much calmer and have improved clarity in your efforts.

Listen to Positive Uplifting Music While You Work

Something that always seems to work and work quickly no less is to listen to upbeat and encouraging music while you are working. There are many great productivity music stations that you can listen to on YouTube while you work which help you to keep a productive pace while you work. You can also consider listening to productive binaural beats, Lo-fi Chill Hop or Gospel music to keep your mind and actions feeling upbeat and relaxing at the same time.

Take Water And Walk Breaks

It’s important to stay hydrated and get a little walking done during the workday. You may even enjoy going for 1-3 walks throughout your workday. Consider going for a walk and water break before you begin your work shift, even if it’s just around the home office or your work office. Next, try to complete a midday walk and water break as well. Your midday walk and water break is the most important chance you’ll have to rest your energy for the second half of the workday. Also if possible, try to conclude the workday with a brief walk and water break to transition from work mindset to home and relaxation mindset. The walks can be as little as a couple minutes. Every little bit of stress management practice counts for your stress reduction process and over time you may notice your tools become more efficient because your mind and body is more accustomed to the tools you’re using. It’s a win-win for healthy stress management recovery.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your wellness and health journey. Be sure to share your real life wellness questions below!

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