Self Care

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Timeless relationship Tips for a healthy love life
Nedra Tawwab is a truly phenomenal therapist, philanthropist, and expert in the mental health field. It was so exciting to hear her thoughts on love and relationships. I highly suggest watching and following her on Instagram. I jotted some key takeaways below that may help you right now! https://youtu.be/wkE3qxX8Q-c Paraphrasing a great metaphor- “Life without …
Why We Struggle To Communicate When We Need To Talk the Most
https://youtu.be/-4EDhdAHrOg *Empathy is a critical relationship skill. Empathy can be categorized in two ways: Affective empathy refers to the sensations and feelings we get in response to others’ emotions; this can include reflecting back to that person what they are feeling, or feeling stressed when we notice another person’s worry and fear. Cognitive empathy refers …
Toxic Things We Tell Ourselves That Impact Our Time and Relationships
Do you ever find yourself in “chore wars” or in conflict about housework with your person? Eve Rods, author of ‘Fair Play’, helps examine how certain ways of thinking about time can keep couples stuck in unbalanced and ineffective cycles of communication and relationship dissatisfaction. She writes, “If you’re not getting paid for it, it …
Your Health May Improve by Establishing Better Boundaries with your Socials
An increasing body of evidence suggests that the time we spend on our smartphones is interfering with our sleep, self-esteem, relationships, memory, attention spans, creativity, productivity and problem-solving and decision-making skills. Your cortisol levels are elevated when your phone is in sight or nearby, or when you hear it or even think you hear it. …
How Losing Your Smell Impacts Relationships More Than We Realize
Up to 80% of people with COVID-19 reported this sensory disturbance and around 1 in 4 people with COVID-19 report that loss of smell is the first symptom they experience. How does this symptom impact humans and their relationships if it lasts long term? Our sense of smell is incredibly powerful. It actually accesses our awareness directly …
2 Ways to Breathe Out the Stress
There are tons of breathe work exercises to help soothe us when we’re feeling stressed. Here are 2 breathing methods for you to try now! Pursed Belly Breathing: Relax your neck and shoulders. Keeping your mouth closed, inhale slowly through your nose for 2 counts. Pucker or purse your lips as though you were going to …
How Being Nice To Yourself Improves Your Health
Most people want to be more confident, without realizing that self compassion is a critical part of confidence. Self compassion is the foundation of the therapeutic work I practice with clients, because it’s essential to the healing process. If you want change, you need accountability. If you want to cultivate accountability, self compassion is the …
Tips for Talking Politics with Family and Friends
As the election approaches, polarization and political tension is at an all time high. People are impacted by the political context of their lives, no matter what political affiliation they identify with.  Since political figures and government systems play such an important part in decision making for our country, it’s normal for people to have …
6 Simple Stress Reduction Strategies
https://videopress.com/v/wHNG58KH?preloadContent=metadata 1. Grounding Techniques: 5 senses exercise and breathing. 2. Self Expression: Writing, art, journaling, writing a letter, creative activities 3. Healthy connections with others: setting and maintaining healthy boundaries, seeing friends, calling a loved one 4. Exercise: walking, dancing, biking, swimming. 5. Progressive Muscle Relaxation. Tense one muscle at a time for 10-20 seconds …
How To Establish Boundaries With Your Social Media Accounts
Give yourself permission to spring clean your following list & have access to things that will not harm your mental health. Mindfully decide whether or not to show your read receipts. Then, examine why you made that decision. This is a personal preference. Some people like to have the read receipts on for accountability purposes …
Why Understanding Our Childhood is Important
https://youtu.be/6fZXxu8AcTA In therapy, I often ask clients “how would you describe your childhood?” The usual response is “good”, “I had a normal childhood”, or “it was fine.” It takes some time before we uncover what “good” and “fine” truly means. We all know that our parents have most likely tried the best they can with …
Therapists Are Using Tiktok To Spread Mental Health and Healthy Relationship Tips and We’re Loving It
In the therapy room, therapists are no longer the stoic, “serious”, and “blank slate professionals” that the culture historically depicted them as. As therapy has evolved, we realize that the therapeutic relationship is one of the most powerful tools of healing based on trust, empathy, validation, and acceptance fostered in the therapy room. While it’s …
7 Signs of Emotionally Abusive Behavior
https://youtu.be/A5fw-IT_phU 1. Degrading language. One may use sarcasm to hurt or invalidate your feelings in a degrading manner. Then, they may dismiss you when you address the offensive behavior. 2. Dominating or Controlling Behaviors: Acting superior to you by belittling you or treating you like a child. According to the video, Kati mentioned that this …
The Importance of Dancing Like an Idiot
https://youtu.be/H2fVjXoYmxM Lately, I’m noticing some really fun trends on the internet that are having a positive impact on mental health. Specifically, dance challenges on Instagram, Facebook, and Ticktok. Entertainers like J-Lo, Jessica Alba, Wiz Khalifa, and so many more have joined the playful movement during quarantine. I’m writing this as someone who used to avoid …
Self Motivation: You’re Never Going To Initially “Feel” Like it
https://www.youtube.com/watch?v=_BNDdamTDak You’re Never Going To Initially “Feel” Like it. Have you ever made a pledge to change a habit? Making it to an early gym class. Communicating better during a heated conversation with your partner. Having the hard conversation. We have the knowledge in our brains that tells us what to do, but do you …

Posts for Holistic Health for Physical Wellbeing

Disclaimer: Some posts may overlap between physical and mental wellbeing

Your Health May Improve by Establishing Better Boundaries with your Socials
An increasing body of evidence suggests that the time we spend on our smartphones is interfering with our sleep, self-esteem, relationships, memory, attention spans, creativity, productivity and problem-solving and decision-making skills. Your cortisol levels are elevated when your phone is in sight or nearby, or when you hear it or even think you hear it. …
How Losing Your Smell Impacts Relationships More Than We Realize
Up to 80% of people with COVID-19 reported this sensory disturbance and around 1 in 4 people with COVID-19 report that loss of smell is the first symptom they experience. How does this symptom impact humans and their relationships if it lasts long term? Our sense of smell is incredibly powerful. It actually accesses our awareness directly …
2 Ways to Breathe Out the Stress
There are tons of breathe work exercises to help soothe us when we’re feeling stressed. Here are 2 breathing methods for you to try now! Pursed Belly Breathing: Relax your neck and shoulders. Keeping your mouth closed, inhale slowly through your nose for 2 counts. Pucker or purse your lips as though you were going to …
6 Simple Stress Reduction Strategies
https://videopress.com/v/wHNG58KH?preloadContent=metadata 1. Grounding Techniques: 5 senses exercise and breathing. 2. Self Expression: Writing, art, journaling, writing a letter, creative activities 3. Healthy connections with others: setting and maintaining healthy boundaries, seeing friends, calling a loved one 4. Exercise: walking, dancing, biking, swimming. 5. Progressive Muscle Relaxation. Tense one muscle at a time for 10-20 seconds …
I Tried Light Therapy For the First Time & Here’s What Happened
Since self care is so important, I figured I’d share a way that I’m paying attention to my body and making sure I’m staying on top of my own health and wellbeing during quarantine! With the increase of time inside, I started noticing very real shifts in my body (feeling sluggish and started craving things …
Mental Health Nutrition Tips During COVID-19 from the experts
Here are some recipes you’ll love! 9agzutnou0eosp4pjutcg-1Download Watch this video from expert in nutrition and integrative medicine: 10 strategies for helping you manage the stress of COVID-19 holistically!
Foods to Feed Your Neurotransmitters
I just received my certificate in Nutritional and Integrative Medicine for Mental Health and I’ve learned so much about the relationship between mental health and our food choices. I took this excerpt to specifically point out the foods that have a positive impact on balancing neurotransmitters. However, this is not individualized and does vary depending …
How Do Essential Oils Work and How Do I Use Them?
Essential oils have always somewhat been a mystery to me. After talking to a many avid essential oil users, I was pointed to some very helpful information and here’s what I discovered: Do essential oils work? Yes—if you’re using them correctly. Essential oils offer a variety of uses and benefits; but to get the most out …
What is our mind and body’s relation to trauma?
You may have heard of the concept of fight or flight or know that trauma can affect a person’s day to day life, but do you know why it happens? Trauma directly effects the brain and even changes the structure of the brain. When working with trauma victims, I have found that this knowledge can …
5 WAYS A POOR QUALITY DIET CAN CAUSE DEPRESSION AND ANXIETY
Unbalanced blood sugarsWhen we are consuming sugary and processed foods, we run into the obstacle of balancing our blood sugars. Low blood sugars can lead to adrenaline surges which oftentimes mimics the experience of anxiety.Brain InflammationInflammation is theorized to be one of the main causes of issues with our mental health. If what we consume …
Why I’m PRO afternoon/post work baths: How baths can influence our routine
Baths are a great sensory coping tool, especially for individuals with anxiety and depression. (Bath Temperature Recommendation: 104-113 F for ideal results according to study) The warm sensation of the water, the smell of your favorite bath products, the sound of the running water… I could go on, but you get the idea. They’re a …

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