Holistic Therapy Tips: How To Practice Courage And Growth

November 10, 2020 Brandi Jackson

Holistic Therapy Tips: How To Practice Courage And Growth

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

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

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

Do Something That Makes You A Beginner Again

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

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

Share Your Journey With Supportive Friends

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

Show Up Present For The Learning Journey

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

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

MY #1 HOPE:

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

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Holistic Therapy 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.

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Holistic Therapy Tips For Increasing Your Energy Naturally & Fast

October 26, 2020 Brandi Jackson

Holistic Therapy Tips For Increasing Your Energy Naturally & Fast

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

Drinking Nutritious Water

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

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

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

Eat Energy Foods

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

Walking Outside To Boost Mind Clarity

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

Deep Breathing Or Meditation Breaks

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

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

MY #1 HOPE:

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

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Holistic Therapy Tips: What To Eat To Reduce Anxiety Symptoms

October 18, 2020 Brandi Jackson

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.

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.
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.
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.
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.
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.
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!

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Holistic Therapy Tools: How To Stop Being So Pessimistic Or Negative

October 16, 2020 Brandi Jackson

Holistic Therapy Tools: How To Stop Being So Pessimistic or Negative

I recently posted a video and blog post sharing tools about how to feel less alone and how to connect with others. I enjoyed offering holistic therapy tips and support in hopes that even 1 person could walk away from the video blog info and consider additional tools for their personal success.

The next day 3-4 comments left on the video post were variations of “this doesn’t work, I tried that before”. I thought about what I would want to say to support people who feel stuck being lonely or being stuck at all. Sometimes feeling stuck can look like pessimism about moving forward. Sometimes feeling stuck can look like making excuses as to why you can’t move forward. Sometimes pessimism can look like creating validation to why you are stuck. If you’ve thought of your looks, finances, religion, or other identity factors as a rule of thumb to why being stuck is your destiny. I encourage you to consider some of the holistic therapy tools I will be sharing below.

Mindset And Readiness Matters For Pessimism

So if you find yourself unmotivated or pessimistic to do the things that are being offered to you like going after a promotion, making new friends, going on a date or changing in any way that makes you feel vulnerable it’s reasonable to stop and ask yourself if you feel ready to change. If you don’t feel ready to change, it will be easy to listen to negative and pessimistic thoughts that are ultimately useful in staying where you are without change or progress.

Mindset is also a very important part of being able to release pessimism and negative thoughts. Your mindset is a form of being ready and open to change. This is where you are building out your expectations for experiencing change and to expect to do something different. Building mindset may look like choosing to make new friends and then having an expectation that some attempts will probably go great, some will go okay and others will not go well at all. Mindset means your considering the climate of your change experience including the variables (like rejection) and still choosing to proceed because the overall benefit of change is worth the risk and moments of discomfort.

Go Slow To Get A Rolling Start For Change

As much as we could minimize the moments of discomfort that often accompany change, it’s worth stating that it does suck to feel rejected, passed over, dismissed and so it’s reasonable to have a reflex of avoidance. The best tool you have in your defense arsenal is to go slowly to work on continuing to work on changing your life with bravery. To change is to be brave enough to tolerate the moments of discomfort and growing pains.

Choose to do one small effort at a time. Maybe not daily change work but what about weekly, monthly, bi-monthly, quarterly and so on. Aim to continue working on changing your life if you wish to have a new experience. As you practice making small changes and giving yourself some down time in between you may notice it get easier and easier to see things going well in the way you’d like them to and the pessimism and negativity also decreasing.

Limit Exposure to Negative Reinforcements Daily

Lastly, if you want to stop being pessimistic and having negative thoughts, it’s important that you reduce your exposure to negative environments, negative media, negative relationships, and negative self talk. Ultimately how much negative energy you allow in your life will start with you. If you need to support to work on negative self-talk seek out therapy if you feel ready to do the emotional work to change negative self-talk behaviors. Also consider if what you watch, who you interact, with and where you spend time. Ask yourself if these places, people, and environment encourage your pessimism or if they help reduce it. If it’s encouraging pessimism, consider reducing or limiting your personal involvement.

I hope your enjoyed learning more about Holistic Therapy Tools to stop being so pessimistic. I’m hoping you are feeling more ready to create change and to feel empowered for the work ahead.

MY #1 HOPE:

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

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

October 12, 2020 Brandi Jackson

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

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

What is Acupressure?

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

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

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

How Does Using An Acupressure Mat Feel?

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

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

How to Use Acupressure When Anxious Or Stressed

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

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

Additional Benefits of Acupressure

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

MY #1 HOPE:

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

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Holistic Therapy Tools For Stressful AF Days At Work

October 9, 2020 Brandi Jackson

Holistic Therapy Tools For Stressful AF Days At Work

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

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

Holistic Mindful Breathing

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

Change Your Environment: Go Outside

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

Meditate For Re-Centering

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

Listen to Positive Uplifting Music While You Work

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

Take Water And Walk Breaks

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

MY #1 HOPE:

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

DID YOU LOVE IT?

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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.

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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 For Sober October: Natural Stress and Anxiety Recovery (Alternatives For Alcohol & Drug Use)

October 7, 2020 Brandi Jackson

It’s October and it’s a time of year when many people are choosing to practice social behaviors to for alcohol and drug reduction and recovery. I love that Sober October has become a movement of it’s own where more and more people participate each year.

Sober October is A Movement

In support of all the great people choosing to focus having a Sober October and resetting their habits in the month of October and beyond, I’m excited to share Holistic Therapy tools that can support the journey. Natural stress and anxiety recovery alternatives for alcohol & drug use exists and can help you reduce unwanted use patterns. I’m excited to share my favorite holistic alternatives for stress and anxiety reduction with you in this post!

Kava Kava Powder Instead Of Alcohol

Kava Kava is a herbal remedy made of root found in the islands of the pacific ocean. Pacific Island and Tongan culture have used the medicinal root for gatherings and ceremonies for hundreds of years. In more recent times, Kava Kava has been gaining popularity in the US for its medicinal value for anxiety and stress reduction. Kava Kava also helps improve sleep consistency for deeper restful sleep. Kava Kava is available in capsule form or in powder form. Kava powder is great in a bedtime smoothie just an hour prior to bedtime. Consider blending Kava Kava powder with almond milk, cocoa powder and monk fruit sweetener for a bedtime treat.

CBD Oil Instead of THC

Cannabidiol is another great alternative to substance or alcohol use. Some will find CBD to be of minimal impact if THC is normative. However if you want to consider long-term alternatives to THC CBD can be great for regular use. CBD is great because it has no THC which may cause increase of depression and anxiety symptoms for 72-hours after use. CBD Oil is reported to improve pain management and pain relief, anxiety relief, reduction of anxiety and depression, increase heart health, reduce Cancer related symptoms and drug craving reduction.

Damiana Herb For Stress And Anxiety

Damiana Herb is primarily known for increasing and balancing out libido for both men and women. Damiana is a known aphrodisiac originating from Mexico, Central America, and West Indies. Damiana also has a great side effect of also improving stress reduction and anxiety reduction. Some report use of Damiana Herb as producing a slight high affect after drinking loose teas and tinctures. Additional benefits of Damiana Herb include libido support which helps increase sexual health, which also has a correlated positive effect on stress and anxiety health.

SAM-e Supplementation

SAM-e is a synthetic form of a chemical our bodies naturally produce called ademetionine and s-adenosylmethionine. SAM-e has been noteworthy for decrease of depression symptoms and can be used as an anti-depressant, anxiety, PMS, Osteoarthritis and Fibromyalgia medication.

Acupressure Mat Therapy

What about when you don’t want to take medications or supplements at all? Consider starting or maintaining a daily acupressure mat therapy practice. Acupressure mats and pillows are great for immediate stress and anxiety release. Acupressure mat therapy is so effective that some users report reduction of stress and anxiety in as little as 10 minutes. Imagine if you could end or transition your day with stress and anxiety reduction only taking 10 minutes to give you back more energy, will power and attention.

Stop Stress: Try New Things

I hope these tips help you feel hopeful and prepared with natural and helpful alternatives to achieve your Sober October goals and honestly, it’s worth having many holistic tools available in case you choose to make other months of the year sober ones or to simply increase your stress management practice.

MY #1 HOPE:

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

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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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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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Seasonal Depression: How to Take Back Control and Feel Good Right NOW! Ripped From Real Life

November 17, 2019 Brandi Jackson

Seasonal Depression: How to Take Back Control and Feel Good Right NOW!

As the weather becomes colder and the hours of daylight become shorter, you may feel increased seasonal depression. Has your doctor ever shared with you that you may have ‘seasonal affective disorder’? Have you ever felt the following symptoms during the fall, which worsen during the winter, and then conclude with the increased sunshine of spring? It is imperative you visit your healthcare provider or contact your therapist and do not diagnose yourself.

· Sadness and gloomy perspectives

· Agitation and irritability

· Anxiety and nervousness

· Isolating from others

· Low energy and fatigue

· Lack of interest in activities that once excited you

· Trouble relaxing and sleeping peacefully throughout the night

· Changes in your appetite, desire to consume carbohydrate, and weight

· Challenges with concentrating and focusing

· Social withdrawal and tendency to hibernate

Did you know that women are four times more likely than men to feel such symptoms? This is particularly true for younger women with a family history of depression who live further away from the equator (e.g., New England or Alaska). However, we cannot allow seasonal depression to affect our quality of life. It is time to take back control of our happiness and naturally feel better this holiday and winter season! In this article, we will discuss five tips to help you prevent and overcome seasonal depression this winter season. We also need to ensure we are taking the time to improve our health and wellness so that we may keep our immune system healthy to prevent winter illnesses.

Try incorporating these five self-care techniques into your morning and daily routine to start your day stronger and feeling even more fabulous.

Eat A Nutritious Diet Regularly to Boost Your Energy

Are you tracking your Mood Food Situation? Are you ensuring that you are eating local and organic produce to help you feel increased energy?

Rather than opting for a quick drive-through junk and processed food option, are you scheduling time to prepare nutritious meals with healthy ingredients? Not only would you become closer to your weight goals, you would also improve your energy and immunity. You will also be able to improve your concentration when you enjoy Whole Foods. Going mostly plant-based and consuming locally sourced organic foods that are in season can be easy. If you are unable to run to the store yourself, then consider the various options for grocery delivery. Be sure to include the following fruits and vegetables as part of your weekly grocery list:

Fruits

· Pears

· Apples

· Oranges

· Cranberries

· Pomegranates

· Tangerines

Vegetables

· Pumpkins

· Mushroom

· Spinach

· Broccoli

· Winter squash

· Sweet potato

Try these healthy recipes from my FREE “MAKE IT EASY” 7-day meal plan to help you enjoy eating healthier plant based meals this season!

Stay Hydrated

Are you drinking at least 8 eight-ounce cups of water daily? Try not to add sugar into your water. If you are looking for a more flavored water, then have you tried embracing a caffeine-free herbal tea for your morning or bedtime routine? Not only will help you help stay hydrated and healthy, you will also help increase your beautiful glow. If you find yourself tending to overeat and craving increased carbohydrates, then drinking more water and tea can help fill you up to reduce your desire to overeat. Perhaps, you could consider a ginger tea for those powerful anti-inflammatory and anti-oxidant medicinal properties to help soothe your threat.

Meditate and Relax

Have you tried lighting your favorite soy-based candle or applying your favorite scented essential oil? Aromatherapy can help invigorate your mood, especially when you are feeling the winter blues. Also, try meditating for at least five minutes every morning. Breath, relax, and try to help your mind and body awake. You can also meditate during the day to help alleviate any feelings of tension or stress.

Be sure you also practice daily gratitude. Conclude your day by journaling and reflecting on three detailed reasons why you are grateful and what went well during the day. Then, try to listen to a relaxing sleep story or sleep time meditation guide to help you focus and switch off your mind for a restful sleep. At least hours of sleep is essential for increased focus, a more positive mood, and a healthier metabolism.

Exercise Daily

Are you trying to exercise for at least ten minutes each day? Consider the following energizers to help you also get your steps in and stay in shape:

· 8 burpees or walking burpees

· 20 jumping-jacks or walking jacks

· 20 sit-ups

· 20 squats

· 2-minute jog in place

Have you considered ice skating, going for a walk or hike, dancing, skiing, or enjoying the other wintertime physical exercises with your friends and family? Not only would this be an excellent way for you to socialize and bond with your loved ones, but you would also be able to reduce your stress and achieve your health and wellness goals.

I hope you enjoyed learning tips to handle Seasonal Affective Disorder. 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.

Glow in. Glow Out.

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Schedule Your Free 10-Minute Wellness Consultation for Online Therapy and Wellness Coaching Services

You could also consider joining my Online Glow Fit Life Group Wellness Program. Each month, we will discuss ways for you to eat healthier, exercise better, decrease your stress more effectively, increase your energy daily, and track your progress along your journey towards a healthier and happier you. You could also consider signing up for your free ten-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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SCHEDULE YOUR FREE 10-30 MINUTE WELLNESS CONSULTATION FOR ONLINE HOLISTIC MENTAL HEALTH THERAPY OR WELLNESS COACHING SERVICES

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