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

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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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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Holistic Therapy Tips: What To Eat To Reduce Anxiety Symptoms

Holistic Therapy Tips: What To Eat To Reduce Anxiety Symptoms

There’s a lot of conversation going on about how what “you are what you eat”; we’ve all heard that saying before. So yeah, we can understand; what we eat will play a role in how we feel on some level but what does this really mean?

If we eat healthy nutritious foods then we should feel healthy with more energy, have more strength, feel more stamina, and an overall sense of wellness. The other part of the story that doesn’t get as much conversation is the benefits of healthy nutrition implementation for your mental emotional health. It’s so important to consider what you eat as a potential tool to support mood management and emotional wellness as well.

In today’s article were going to look at how holistic nutrition can apply to mental emotional health and wellness in 3 key ways. First we’ll look at your basic rules for increasing general mental emotional health and wellness, then we’ll look more closely at supplements that support and help manage anxiety, then we’ll look at the behavioral support options that are also useful for creating a well-rounded holistic approach to anxiety management and anxiety reduction.

Eat Your Plants, Sprouts, Fruit, Fats, And Seeds

There’s definitely a standard blueprint or set of actions to take to reduce mood overwhelm or symptoms for depression, anxiety, and other mental health diagnosis and mood disorders. Let’s look at the basic rules of food and mood management.

1. Eat More Veggies: Aim to eat leafy green veggies daily. 4-5 cups is a great start. You can add spinach to smoothies, make sure to eat one salad per day or make soups with veggies as well. 

2. Eat Less Fruit: Consider eating fruit daily as well with moderation of 1-2 servings (or pieces). Consider eating fruit with lower natural sugar content like pears, apples, blueberries, raspberries, blackberries, lemon, lime, and avocado.

3.  Eat Healthy Fats: Try coconut oil, olive oil, avocado oil, and fish oils. Try to eliminate use of vegetable oil and also eating foods with vegetable oil (canola oil, vegetable oil, peanut oil, sunflower oil, sesame oil, safflower oil, linseed oil, and rice bran oil) in the ingredient list.

4.  Eat Sprouted Grains: Look for sprouted grains in the form of cereal, English muffins, bread, and tortillas. There’s also plenty of options for almond, oat, and coconut flour options. Avoid traditional bread and grain options as most have higher levels of sugars, gluten, carbs that ultimately cause higher patterns of glucose spiking, general sugar/ carb addiction.

5.  Eat Spices: Adding spices to your foods have great medicinal value for your mood and emotional health. Eating spices like cinnamon, ginger, turmeric, onion powder, garlic powder, sea salt, black pepper, rosemary, oregano, and the list goes on all play a role in providing nutritional value for your health where your body also gains increased antioxidants.

6.  Eat Nuts And Seeds: Reach for your nut butters over peanut butter to access lower sugar content. You’ll also feel increased satiation via having access to nut butters and seeds like hemp seed, sunflower seeds, chia seeds, sprouted seeds, pumpkin seeds, flax seeds, and sesame seeds.

What to Avoid Eating

Please reduce your simple carbohydrates (like white bread, white potatoes, chips etc.) and sugar intake (sweet foods made with high amounts of sugar over 5 grams per serving) because both sugars and carbohydrates cause a glucose spike in your body, which equates to your body feeling increased deregulation. This bodily deregulation also occurs for our mental emotional wellness.

Supplements That Help Reduce Anxiety

All right let’s look at anxiety supplements more specifically. Although anxiety is a disorder that has a great response to behavioral efforts for increased mindfulness, there are supplements that can help as well. All of the listed suggestions below are natural herbs or Adaptogens that have proven to be beneficial for anxiety maintenance.

• Holy Basil Tea

• Hemp Oil

• CBD Oil

• Lemon Balm Herb

• Ashwagandha Herb

• Kava Kava

It’s Your Mindfulness That Matters

I know this answer is not a favorite for clients experiencing anxiety but mindfulness and stimulus reduction does matter when it comes to anxiety. I want to encourage you to reduce screen time before bed and first thing in the morning. Carve out time for self-care and meditation if you want to see reduction of your anxiety symptoms. There are tons of free guided-meditations that are available if you feel like independent meditation is difficult or distractible.

Ultimately all of the suggestions combined will work best with implemented together but even starting with just one small effort can be just as useful for your holistic therapy approach to anxiety management through your nutrition 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!

DID YOU LOVE IT?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

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Please share this post with your friends, family, or anyone you think may benefit from wellness support. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

JOIN THE FIT LIFE NEWSLETTER AND GET CONSISTENT HOLISTIC INSPO, TIPS, TOOLS, RESOURCES, AND INFORMATION TO HELP YOU INCREASE ENERGY AND REDUCE STRESS FOR BOTH AT-WORK AT HOME!

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

Are You Interested to Work Together:?

See Our Online Holistic Therapy Service Information

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

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.

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?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness support. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

JOIN THE FIT LIFE NEWSLETTER AND GET CONSISTENT HOLISTIC INSPO, TIPS, TOOLS, RESOURCES, AND INFORMATION TO HELP YOU INCREASE ENERGY AND REDUCE STRESS FOR BOTH AT-WORK AT HOME!

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See Our Online Holistic Therapy Service Information

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

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.

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?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness support. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

JOIN THE FIT LIFE NEWSLETTER AND GET CONSISTENT HOLISTIC INSPO, TIPS, TOOLS, RESOURCES, AND INFORMATION TO HELP YOU INCREASE ENERGY AND REDUCE STRESS FOR BOTH AT-WORK AT HOME!

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

Are You Interested to Work Together:?

See Our Online Holistic Therapy Service Information

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

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!

DID YOU LOVE IT?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness support. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

JOIN THE FIT LIFE NEWSLETTER AND GET CONSISTENT HOLISTIC INSPO, TIPS, TOOLS, RESOURCES, AND INFORMATION TO HELP YOU INCREASE ENERGY AND REDUCE STRESS FOR BOTH AT-WORK AT HOME!

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

Are You Interested to Work Together:?

See Our Online Holistic Therapy Service Information

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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Holistic Therapy Tools For Stressful AF Days At Work

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!

DID YOU LOVE IT?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness support. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

JOIN THE FIT LIFE NEWSLETTER AND GET CONSISTENT HOLISTIC INSPO, TIPS, TOOLS, RESOURCES, AND INFORMATION TO HELP YOU INCREASE ENERGY AND REDUCE STRESS FOR BOTH AT-WORK AT HOME!

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

Are You Interested to Work Together:?

See Our Online Holistic Therapy Service Information

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

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?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

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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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Sleep Hygiene: How to Stop Stress and Anxiety Insomnia

Your sleep affects so many aspects of your life so it’s essential to ensure you’re always getting the best sleep possible. If you aren’t getting good sleep you may be experiencing low moods, your stress levels may increase and you may be eating more for comfort than substance. Lack of sleep can also increase your risk of health concerns like diabetes, stroke and heart disease. Stress and anxiety can cause insomnia. This type of insomnia can usually be helped without the need for medication by focusing on proper sleep hygiene. 

Holistic Bedtime Routine

A great place to start is to assess what you are doing before bed that could be causing anxiety and stress and preventing you from getting good sleep. You’ll want to take a look at the four hours before you get into bed and determine if those activities are activating or deactivating you. You may want to implement a decompression plan that you can do everyday before going to sleep. Some of the things that will help you decompress would be no screen time, light eating, maybe making a tea, listening to something calming or reading.

Holistic + Mindful Insomnia Hygiene

If you are someone who wakes up and has trouble falling asleep you will want to have a before bed routine and an insomnia hygiene routine. The first thing you will want to check in your insomnia routine is if you have any stimulating things like a tv on, the lights on, your phone next to you, etc. If you don’t think you will be able to go back to sleep quickly I encourage you to get up, go to a quiet place in your home, keep the lights dim and stay away from any screen time. A great practice at this time would be to get out your journal and jot down anything that’s on your mind. Sometimes when you have had an emotionally draining day or you are working through a challenging time, getting these thoughts and emotions out on paper can be a great release and it allows our minds to relax. Once you’ve gotten your thoughts out it's a great time to relax by meditating. One of my personal tried and true favorites is using an acupressure pillow. On nights that I have too much on my mind and wake up I use my pillow for about ten to twenty minutes and I’m good after that. 

Supporting Holistic Supplements

You may want to consider supplements at bedtime as well. Melatonin is a great option for sleep. It’s an all natural product that helps the body produce sleep inducing hormones. Tryptophan is another supplement that you could try. It’s a naturally occurring chemical that makes our body chemistry tired. 

The Consistency Factor: Stick With It

It typically takes two to four weeks for your sleep cycle to shift but you need to determine if you want to be consistent with your sleep routine and what is going to work best for your lifestyle. For those hot summer months when you’re having trouble falling asleep try my summer sleep tips and tricks. This article was a brief introduction on what I cover in my Fit Mind & Body Program. If you want to dive deeper into your health and wellness then click the link below and let's get started!

Watch This Video to Learn More:

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.

DID YOU LOVE IT?

Did you enjoy this Holistic Mental Health Therapy Post? Comment below! Help me pick my next holistic Mental Health Therapy topic by sharing suggestions in the comments, or contact me directly to share other ideas for future posts!

SHARE THE LOVE!

Please share this post with your friends, family, or anyone you think may benefit from wellness tips. Sometimes sharing information can really help people to be inspired to create a wonderful physical, mental, and emotional recovery or start their Wellness Journey!

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If you found this information helpful, sign up for The Fit Life Newsletter for bi-weekly updates, tips, tools, and resources for health, fitness, happiness, wellness, and lifestyle to feel your best life right now!

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

Are You Interested to Work Together:?

See Our Online Holistic Therapy Service Information

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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How To: Breakup With Anxiety and Depression in 7 Days! Anxiety and Depression Breakup Plan Workshop 7 Day Program

Hi, Beautiful Wellnista!

How are you doing? No. Really. How are you?

I hope you are doing amazing, feeling amazing and living your "feel your best life truth". But if you have been having a time with anxiety, stress, depression, FOMO (fear of missing out), or feeling just plain burnt all the way out, I have something special to share with you.

How to Breakup With Your Anxiety and Depression in 7 Days? 

I am a practiced clinician with a decade of experience helping people reach change and transformation, many of the folks I work with experience real anxiety and depression. I also have my own experience with anxiety and depression. Over the last 15 years and counting, I have mapped my own road to long term recovery. I want to share the top 10 methods that I have found scientifically impactful for changing the human relationship to anxiety and depression.

This workshop and workbook materials are completely free and available online. To learn more about the course to see if it's a match for you please read below!

Are you currently struggling with:

• Constant Distraction

• Uncontrollable Roller Coaster Mood Swings

• Constant Overwhelm

• Limited Focus/ Difficulty Concentrating

• Increased Stress/ Exhausting Life Demands

• Limited Free Time

• Depression

• Anxiety

If so, the Anxiety and Depression Breakup Plan (7 Day Plan) is a match for you! The workshop was designed to:

• Improve Mood

• Buffer Stress + Negative Energy

• Improve Stress Recovery Time

• Improve Patience

• Improve Concentration

• Increase Emotional Control

• Improve Communication

• Provide a Custom Plan to Manage Anxiety + Depression

This course if for women who are motivated to live beyond anxiety and depression.  It's time to get in charge and be vibrant!
 

Are you ready to increase the amount of freedom, confidence and vibrancy you feel in your day?

So, let me tell you just a few more items that come with this juicy and FREE Anxiety and Depression Breakup Plan Workshop 7 Day Program.

When you Join the Anxiety and Depression Break Up 7 Day Program:

Here is what you'll get:

• The Top 10 Methods you can practice daily to get in charge of your Anxiety & Depression

• A Simple but Powerful Anxiety and Depression Daily Workbook

• A custom Video Course for the Top 10 scientifically founded daily practice methods

• A "before and after" Journal for your 7 days of practice

• Daily emails for mood support and encouragement

• A Graduation celebration letter and surprise gift on Day 7.

The AD Breakup frequently asked questions are also available for any  questions or navigation support you may need. Just click the AD Breakup Registration button located above to see if your question is posted in the AD Breakup FAQ's List.

Watch the video to learn more details regarding the video below:

I hope you enjoyed learning more about The Anxiety and Depression Breakup Plan Workshop and how it can help change your relationship to anxiety and depression for the long term. Sound off in the comments below, what's your biggest gripe about anxiety and depression?

If you found this information helpful, sign up for The Life Newsletter. The Newsletter provides biweekly updates, tips, tools, and resources for health, happiness, wellness, and lifestyle to feel your best life right now!

Wishing you all the best,

Brandi J.

Feel your best life now! Let me support your special and unique Change Journey, book a Wellness Coaching Session or Hypnotherapy Session with me by clicking the link below.

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