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!

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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 CBD And Hemp Oil For Anxiety and Stress Management

October 15, 2020 Brandi Jackson

Holistic Therapy Anxiety Treatment: How to Use CBD And Hemp Oil For Anxiety and Stress Management

Hemp oil and CBD both have a long-standing record of effective outcomes for anti-anxiety management and anxiety reduction. Hemp Oil and CBD closely related as hemp oil and CBD oil is harvested from the same flower; Hemp flowers. Neither use of CBD or Hemp Oil will cause you to feel high or mentally altered. CBD and Hemp Oil are both known to increase relaxation, increase pain relief, and reducing inflammation.

We’re in a collective season at this time where stress and anxiety are more consistent and daily occurrences. We feel anxious about getting “it all done” managing our personal lives, personal responsibilities, the larger state of the world and the unknown.

It’s reasonable and important to look for different ways to create healthy coping practices and to consider functional supplementation for mood and mind support. Yes we are capable of treating anxiety and stress without hemp oil or supplementation potentially, but sometime dynamic approach will get the job done much faster. Dynamic approach is using coping tools to change behaviors that may increase anxiety or stress reaction while also considering healthy functional supplementation with food and movement to help support your mind and body to heal and recover at a faster or increased impact.

What is Hemp Oil/ CBD Oil?

Both Hemp Oil and CBD Oils are derived from the Hemp Plant/ Hemp Flower. The hemp Flower or Hemp Plant also seems to be referred to as the Cannabis Plant. Hemp is used in many ways; natural medicine, lotions, soaps, salves, food, clothing, building materials. The extraction method for Hemp Oil and CBD Oil Phytocannabinoids do not allow for THC (psychoactive) properties to be harvested collectively. CBD Oil is also harvested from the Hemp Plant and has similar benefits of hemp as it is used as medicine, infused into lotions, soaps, salves, and foods. CBD oils may also be combined with THC in order to support therapeutic relaxation, pain relief, and appetite stimulus for cancer patients and recreational use in states where THC use is legal.

How Does Hemp Oil Supplementation Work

Taking CBD or Hemp Oil is very easy and similar in method. Both CBD and Hemp Oil come in tincture form where you can take a serving of the oil after sharing the contents of the bottle. Place the CBD Oil or Hemp Oil under your tongue and hold or swish the oil under your tongue for 60-90 seconds. You can take more than 1 dose per day if you’d like however it’s ideal that you begin with the recommended dosage. If you feel minimal results after at least 14 days of consistent use consider increasing your dose to a higher amount.

Hemp Oil is also notable for it’s nutritional content of omega 3 fatty acids, vitamin e, protein, carotene, Vitamin A, calcium, magnesium, potassium, sulfur, phosphorus, chlorophyll, Sulfur, and small amounts of zinc and iron.

Hemp Oil Extended Benefits List

Not only does Hemp Oil and CBD Oil aid in anxiety support and pain management and reducing muscle tension and stress. Hemp Oil and CBD Oil also have extended benefits beyond anxiety and stress. Check out the list below to see the full range of what hemp supplementation can help with.

Reduce Inflammation
Lower Blood Cholesterol Levels
Lower Blood Pressure
Improve cardiovascular function
Improve organ function
Treat and Reduce Dry Skin and Hair Conditions
Reduce PMS Symptoms and Pain
Improved muscle recovery post workout recovery
Increase energy levels

I hope you enjoyed learning more about Holistic Therapy Anxiety Treatment via Hemp and CBD Oils 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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5 Unconventional Tips to Improve Your Depression & Energy Right Now!

December 6, 2019 Brandi Jackson

5 Unconventional Tips to Improve Depression & Energy Right Now!

Ever wake up and feel like your energy is already spent for the day and that getting out of bed is going to require major effort? Maybe you’re feeling sluggish and with cloudy thinking or have low patience to be with others because you know they’ll ask for more than you feel you can energetically offer. Maybe you find yourself coping with comfort foods or binge watching Netflix more often. This may be how depression looks for you and as a Licensed Therapist who has treated many clients who experience Depression; I know that being depressed can feel isolating, exhausting, and inevitable. In support, I’m sharing 5 unconventional tips to help you improve your depression and energy right now. Wouldn’t it be great if you didn’t have feel stuck any longer?

Make Up Your Mind

Did you know your mind has the power to produce thoughts that aren’t always true? When depression symptoms increase you may notice that your thoughts include a higher rate of negative thought cycles including anger, isolation, hopelessness, or worthlessness. When your mind increases negative thought patterns, it’s a best time to identify that you’re on the verge or in an active episode of depression.

Once you identify your experience of having depressed negative thoughts you have an opportunity to take action to shift those negative thought cycles to positive thought cycles. You can shift your negative thought cycles to positive thoughts by challenging the negative thoughts you experience with an intentional positive thought. For example if you ever think, “my family doesn’t care about me, what’s the use”, the alternative thought may be “I know my family loves me even though they show me differently than I would like”. Challenge your negative thoughts often in order to improve your depression experience. I know it may not be easy to believe your intentional positive thoughts at first but over time and with practice; thinking intentional and positive is a helpful tool to change how depression feels.

Schedule Your Phone Time

Yes, I know we all love our cell phones, laptops, Internet, and social media. And, what if being continually exposed to electronic devices throughout the day is making you more depressed? The more time you spend consuming media without having a structured schedule increases the probability of developing unhealthy coping behaviors for depression. Giving our screens too much attention can cost us the ability to concentrate, to maintain focus, to remember things clearly, to feel connected to ourselves, or to feel a sense of adequacy.

Scheduling your phone use not only helps you to avoid "ongoing phone in hand syndrome", but gives your mind a sense of order to know when and how long you will be using your devices or using social media. Scheduling time for using your phone can increase productivity. Scheduling phone time also will help improve your symptoms of depression, and boost your energy.

Set Your Home & Work Intentions

Before you’re actively in the midst of your day at home or at work, a great tool to organize your mind and reduce depression and low energy is to set your intentions. If you’re at home or work consider setting your intention for the day to help being home or at work and interacting with others feel mindful. Before opening emails or jumping into work projects think about how you want to experience the day. Setting intentions can be as simple as stating or writing “today will be a day with positive interactions, more laughter, and productivity”. When we practice setting intentions our mindset has the support in place to become collaborative and flexible to experience energetic and emotional success.

Change Your Focus in Nature

It may not always be a sunny day outside but being outdoors is an amazing way to reset your depression or experience of low energy. Many great things happen when you make a habit of going outside routinely. You get access to open space, which allows you to practice mindful observation. Mindful observation is a tool to explore your environment using your 5 senses of hearing, touching, seeing, smelling, and tasting. To make this tip work for depression choose to focus your attention on observing the objects or interactions that you can appreciate, help you feel joy, or that you find interesting.

Going outdoors also has a great benefit of increasing access to sunlight and Vitamin D, which is known to ward off depression and balance mood. Additionally, being outside and away from your primary environment can help your mind to rest from negative thoughts and reset your energy.

Scale Your Mood Daily

Depression is something that occurs on a spectrum of stability to acute intensity. Therapists often ask their client’s to select a number between 1 and 10 in order to better understand the stability or intensity of client symptoms. You can do this practice for yourself as well. Consider locating your depression on a scale of 1 to 10 when you start your day or as needed. Assessing and seeing where your depression is scaled numerically daily helps for you to assign the right coping practice to match your needs intentionally. If you find that your symptoms are low, you have feedback that what your doing is working. If your depression is increasing continually, it’s also helpful feedback to retrace your steps to determine the root issue and to create a plan to reduce your symptoms.

Practicing any one of these tips may be helpful for depression and low energy relief, but practicing more than 1 will definitely give you a greater advantage. As hard as it may feel to tell yourself that you can do much to change how you feel, please know that you can. Depression management means proactive daily attendance. Taking action is the first step. Count reading this article as a good sign you’re already working on feeling better and still have some hope left. Improving your depression may take effort at first and with continued practice and using my 5 unconventional tips you can feel empowered may find eventually your depression management is easy and simple. Don’t give up.

MY #1 HOPE:

I hope you enjoyed learning about some of my tips to improve your depression and increase energy. 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.

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Join my Online Glow Fit Life Group Wellness Program! Each month, we discuss ways for you to eat healthier, exercise better, decrease your stress more effectively, increase your energy daily, and we track progress along your journey towards a healthier and happier you.

Sign up for your free ten-minute wellness consultation session if you want dialed in 1:1 online holistic therapy support to help you increase your energy and reduce your stress to have a glowing healthy and happy lifestyle.

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How to Master Seasonal Affective Disorder: 10 Tips for Life Recovery for Mental Health

November 28, 2016 Brandi Jackson

What is Seasonal Affective Disorder?

It's just about the time of year where symptoms for Seasonal Affective Disorder and "Holiday Season Depression" symptoms start to increase to a noticeable level for folks who may experience them.

Seasonal Affective Disorder usually begins during fall season but may become more pronounced mid-season due to building consistency of symptoms.

Symptoms to watch for:

This may appear as a general weariness, low energy, low frustration tolerance, isolative behaviors, sadness, feelings of loneliness, mood swings, tearfulness, agitation, overeating or eating less than normal or over sleeping or not getting restful sleep in general.

I wanted to share 10 tips to help you master Seasonal Affective Disorder and "Holiday Season Depression".

Watch the video below for an explanation of why the 10 tips are useful for symptoms or read the list below.

I hope you find these tips useful to take back your winter season with health and happiness. Share in the comments below any tip that you found helpful or please share a tip that is not included in the list.

Wishing you all the Best,

Brandi J.

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