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!

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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.

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 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.

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 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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Holistic Therapy For Black Women: How Holistic Therapy Can Help Women Of Color

October 8, 2020 Brandi Jackson

What is Holistic Therapy for Black Women and how is it different or the same as holistic therapy for any other gender and race experience?

As a Holistic Therapist, I see Holistic Therapy as a best practice and concept to create harm-free, dynamic, and intuitive approach to mind body and spiritual healing that is, well; holistic. This is a valuable conversation to have regarding the black woman experience to achieve wellness with mental emotional health.

If this article interests you, chances may be higher that you are a Black Woman interested in Holistic Therapy, or perhaps someone interested in supporting a Black Woman to achieve mental emotional health.

How Holistic Therapy Can Help Black Women

Holistic Therapy is a great mental health and wellness support for Black Women, historically speaking Black Women are more likely to go without support for emotional needs, space for emotional safety, non-biased medical care, and non-biased mental health support. There’s been a breech of trust in the field of medical care and limited support in therapy services historically in the Black community. Please look up the Tuskegee Study or ask the family of Henrietta Lacks. Let’s not even get into the historical past where Black Women were sterilized without consent in order to reduce personal rights for family planning due to racism. I’m sharing these historical traumas to demonstrate the lack of trust when working with helping professionals as Black Women. This is an undercurrent of what feels safe or not safe when working with a health professional. Considering the social unrest of current day America, this energy has not dissipated for many, but to be fair; I can’t speak for all Black Women.

The Diversity Factor Is Important

There is more diversity in the mental health field than ever before and there’s still more experiences of unmet emotional needs for Black Women. Most Black Women have personal experiences where their expectation to have mindful and present support for medical and therapeutic services were underwhelmed. The good news is there are more positive experiences than in the past. That doesn’t mean everything in the system of health and wellness support for Black Women is in perfect order just yet.

Changes Are Happening: Let’s Keep It Going

As a Black Woman Holistic Health Therapy Provider, I’m excited to see and personally work with Black Women for Holistic Therapy support services. I see a great increase of Black Female Therapy Provider’s existing, which is helpful for Women of Color to feel safe in therapy to explore their feelings with a certain familiarity of the lived experience of being a Black Woman without having to stop and explain that when you’d much rather stay focused on your emotional needs. Some women don’t mind at all, and some find this to be helpful as a feature of emotional safety.

Is it Different At All? Is it The Same?

I would say that Holistic Therapy can be provided by a whoever you ultimately feel most comfortable with and it’s worthy to think about what factors of your support team feel useful to have when choosing your holistic support team. Each Holistic Therapy Provider will likely have a varying background of expertise. Find what feels right for your emotional wellness needs.

I’m personally trained in Fitness and nutrition as supplemental support for emotional wellness. But there are other Holistic Therapists trained in Reiki therapy, yoga, acupuncture, massage, and so on. All of it’s useful but you’ll get to decide what is most useful to you.

You essentially will get to work a provider you feel comfortable and safe with who is also qualified to support you holistically in the areas of your life that will be an asset to your emotional health and wellness journey. I hope this post inspires you and feels like good food for thought.

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 For Seasonal Affective Disorder: How To Stay Emotionally Resilient

October 6, 2020 Brandi Jackson

Welcome to the most wonderful time of the year. In many places the weather is becoming cooler, the holidays are coming, the time of daylight hours will be shifting, the foods we eat are even within a transition. There’s a lot changes that come into play for most during the fall and winter months.

What About Your Mood?

Your mood is often more vulnerable during the fall and winter as the transition of time, season, daylight, sleep, holidays, and interpersonal relationship is all called into transition for most people. Your mood is likely to have more highs and lows with a great season of transition. We also must consider the current and real experience of COVID 19, Quarantine, Home Schooling, Election Season, and how that also impacts this fall and winter.

This is a big thought and question to ponder? How can you best stay healthy and safe? How can you thrive through this winter and minimize/ prevent your risk of Seasonal Affective Disorder?

What Is Seasonal Affective Disorder?

Seasonal Affective Disorder (SAD) is a form of Depression that is related to change of season and daylight, which effects mood and energy. You may find that you generally feel higher levels of depression and sadness during the window of SAD. The window where seasonal Affective Disorder is most prominent is during the months of November and ongoing through February depending on the person, stressors sleep patterns, nutrition patterns, and available support network.

Seasonal Affective Disorder Symptoms

Seasonal Affective Disorder has a distinct set of symptoms that usually overlap with Depression symptoms as well. Some of the symptoms that may be easier to self-monitor are listed below.

Increased experience of low energy and feeling tired often
Low interest to do the activities you previously enjoyed
Social Isolation and avoidance
Irritable mood and emotional sensitivity
Feeling hopeless or guilty
Difficulty concentrating
Low sex drive
Brain fog

Holistic Therapies For Seasonal Affective Disorder

Light Therapy: Seasonal Affective Disorder has been treated with light therapy in 2 primary ways, the first way is to open the blinds to allow natural light exposure to occur daily for natural vitamin D support which correlates back to mood management. You can also find light therapy lamps for daily light therapy practice indoors while at home or at your workspace.

Vitamin D Supplementation: Also taking Vitamin D in supplement form can be very helpful for maintaining a certain amount of vitamin D in your blood system as a baseline through the winter months. This helps maintain a preventative approach to keeping your vitamin D established at a certain level during the fall and winter season.

Exercise: Try to keep your fitness practice in good shape. Consider going for daily wellness walks, doing daily yoga or indoor cardio. Your body will naturally produce cortisol, serotonin, and additional endorphins that will naturally support your mood management and potentially prevent SAD or reduce impact of Seasonal Affective Disorder.

Support Circle: Reach out to friends, family during, and your natural supports during the SAD Season as much as feels appropriate for you to feel that your practicing healthy and supportive social interactions. Isolation is vulnerability when it comes to likely increase of depression symptoms. Humans are social creatures and without enough social interactions there is a posed risk for your sense of wellness.

Self Care: Having a winter self care practice is priceless! Be sure to look forward to updating your self-care routine as the seasons change and your routine is likely to change. You want to keep your self care practice as relevant to your present needs versus doing what may have been practical for the previous season.

MY #1 HOPE:

I hope you enjoyed learning about my favorite post-party detox strategies. Be sure to share your real life wellness issues below! I will try to share more posts for you to help you keep up a healthy self care practice for the winter season.

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Deep Relaxation & Stress Management Hypnosis- Healing Hypnotherapy Session

July 25, 2016 Brandi Jackson

Welcome to deep relaxation.

I created this stress relief and relaxation session to cater to anyone who feels they may be struggling with letting go of stressful behaviors. Some stress is of course good and necessary but other stressors can actually be quite harmful for reaching goals, being efficient, feeling connected to others and feeling appreciation for the present.

If you struggle with feeling:

overwhelmed

disconnected

annoyed

aggressive

tired

panicked

distracted

avoidance

stressed

Give this Deep Relaxation and Stress Management Hypnosis a try a few times a week. Allow yourself to invest in what inspiration or ideas are uncovered from each session and make effort to incorporate that inspiration into actions of daily practice.

Change your life now:

Upgrade your experience with a live hypnosis session or recording customized to match your interests.

Visit my website to order personalized hypnosis recordings or to schedule a live hypnosis session. Sign up today.

Music: Ben Sound: "Relaxing"

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*Results may vary.