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

November 17, 2020 Brandi Jackson

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

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

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

1. Journaling Can Reduce Depression & Anxiety Symptoms

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

2. Talking With Supports Can Help Your Symptoms

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

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

3. Eating More Veggies Can Reduce Symptoms

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

4. Routine Exercise Gives You Energy + Mood Management

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

5. Connecting With Your Interests Helps You Heal

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

MY #1 HOPE:

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

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Holistic Therapy Tips: How To 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.

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

November 2, 2020 Brandi Jackson

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

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

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

Meditation Can Help Your Anxiety

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

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

Use Internal Narration To Stay Present

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

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

Slow Down/ Rest Your Anxious Mind

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

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

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

MY #1 HOPE:

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

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

October 23, 2020 Brandi Jackson

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

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

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

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

Start with a Small Approachable Goal

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

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

Make it A Concert: Use Your 5 Senses

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

For Example: Walking Using 5 Senses Approach

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

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

Hear: Listening to your favorite music or podcast

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

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

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

Create An Accountability Partnership or Accountability Carrot

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

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

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

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!

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Natural Methods To Consider Before Seeing A Psychiatrist: Holistic Mental Health

September 2, 2020 Taylor Hornbeck

Why should you consider natural methods before medication? There are many factors that can affect our bodies and moods and they should be evaluated before you seek out medication to manage symptoms. Prescribed medication certainly has its place however it may not be helpful for every diagnosis. There can be side effects from medication as well as issues with not being able to access your full range of emotion. In my experience a lot of my clients have stated that they would prefer not to use medication and explore natural methods. Read on to find out what things to rule out when establishing if you have a mental health diagnosis that requires medication management.

Visit your primary care provider

This should be your first step to ensure that there are no physical health issues that could be affecting your mental health. When you visit your health care provider you can state that you would like to test numerous things in order to rule out any potential health problems. The first test that you can request would be a thyroid function test. An improper functioning thyroid is likely to produce symptoms of depression and/or anxiety. Another area of testing that should be considered is your vitamin and protein deficiency. If your body is not able to properly absorb necessary nutrients then you will display symptoms like fatigue, brain fog, moodiness etc. You should explore what foods you are consuming as well and make sure you are eating a healthy and balanced diet. The final area of testing that you should inquire about is adrenal fatigue. There is a specific blood test that enables doctors to test your adrenal fatigue levels which would help narrow down a treatment plan.

Sleep

If you aren’t getting enough sleep your brain is not able to recover or respond well to day to day activities. Pay attention to your body and honor your unique sleeping patterns. Lack of sleep can cause the body to mimic symptoms of a mental health diagnosis. Explore sleep hygiene options that work best with your schedule and body type. Strive to be consistent with your sleep schedule as this will help you better determine if you have health concerns or if you just need to prioritize your sleep more.

Situational Anxiety/Depression

Before establishing if you have a mental health diagnosis you should first take a look at your current life situation and see if there is anything that could be provoking symptoms. Are you currently stressed out because you’re moving, changing jobs, homeschooling your kids, adjusting to quarantine etc? Then you can decide to bring in support either from family and friends or an outside source to help you manage your current situation. That may look like delegating tasks to them to relieve some pressure off of yourself or asking for help in a way that would be beneficial to you.

Active Coping

In my experience when my clients practice routine coping they are better able to manage their symptoms. My recommendation would be to use a three a day approach. Choose whatever coping mechanism works best for you that may be walking, doing yoga, meditating or another tool and do that three times per day for at least ten minutes each.

To wrap this up, you shouldn’t feel a stigma around taking medications to manage your mental health there are times where medications are needed and necessary however going through everything I have outlined above will allow you to determine if medications are something you need in your current state.

Watch This Video to Learn More:

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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.