Mindfulness
How to unlock your best health

How to unlock your best health

Strike “it’s all luck.” Highlight effort. Gravitate towards selecting balanced choices. Fantastic health is not something everyone can achieve. Tricky health diagnoses strike. Whether us, a friend, or a loved one, we will experience chronic illness and disease in our...

How to build confidence on the health-front

How to build confidence on the health-front

We pour time, energy, and love into our home front. Through watering seeds, the flowers blossom. Our inner circle plays an astounding role in our wellbeing. The other main player is our health. Just you – your inner health, outer health, overall health. How confident...

There’s always room to learn

There’s always room to learn

Closing out a year, awaiting the New Year…. a lot of emotions, big dreams, goals, curiosity, reflection on fond memories, perhaps an uneasy feeling due to stressful times. Do you feel like you’re at a crossroad?  Many ideas and wants, needs, people, pets,...

Let the windy roads of stress bring our community together

Let the windy roads of stress bring our community together

Every single one of our community members has experienced, will experience, or chronically experiences stress and pain. There are too many causes to list, but one that is true to my heart is stress and chronic pain tied to under-represented illness and disease....

What do you want more time for?

What do you want more time for?

I bet we’ve all found ourselves saying we “need more time for …” School age children likely say they need more time to finish an assignment. Busy professionals may chime in that they need more time with a client to land an important deal. Parents may say they need...

Impact of childhood stress can affect adulthood

Impact of childhood stress can affect adulthood

Are you struggling as an adult and just can’t pinpoint what the cause is? It may be partially rooted in your childhood. While your parents and caregivers may have tried their best, they may not have realized that there can be life-long effects of childhood stress....

Tapping away stress and anxiety

Tapping away stress and anxiety

Part 3 of a 5-part series Exactly what the title implies: We can literally use our fingers to tap on acupressure points to relieve a host of symptoms, feelings, and triggering events from our past in a painless, cost-effective (free), and time-efficient manner.   I am...

Learning to reprocess cyclic thoughts with EMDR therapy

Learning to reprocess cyclic thoughts with EMDR therapy

Part 4 of a 5-part series Is there some piece of your life that, when you reflect on it, makes you feel tense or stressed? Is there something you harbor long-term anger or resentment about? Need to forgive someone? As mentioned in the first installment of this series,...

Grief: Finding light at the end of tunnel

Grief: Finding light at the end of tunnel

Experiencing grief is a part of life, as much as we wish it wasn’t. It is a powerful emotion and it can be exceptionally grim. It can feel like your insides are being ripped apart, your thoughts are paralyzed, and you are moving around in a state of stupor, existing,...

Therapeutic hypnosis: Ah-ha moments and afterthoughts

Therapeutic hypnosis: Ah-ha moments and afterthoughts

Part 5 of a 5-part series I’ve been in a reflective mode lately. There are so many categories in our lives in which we feel compelled to keep striding forward, but once in a while it comes to light that in another category we are “just getting by.” There’s nothing...

Thumbs up to HeartMath + expert insight

Thumbs up to HeartMath + expert insight

Part 2 of a 5-part series It was one of those mornings. You know, the one where everything was zooming by a million miles a minute. The near constant pinging of work emails, anticipation of a deadline-driven day ahead, and the feeling blood pressure was on the rise....

Our subconscious mind can work against us

Our subconscious mind can work against us

Part 1 of a 5-part series I recently had the opportunity to spend time with a highly experienced and insightful retired psychologist who has over 40 years of experience treating all ages. He not only shared his wisdom, but invited me to “go behind the scenes” and...

Trauma is a multi-layered experience

Trauma is a multi-layered experience

Have you experienced a trauma first hand? Witnessed the aftermath a loved one has experienced from one? Or, is your knowledge based on reading or hearing experiences of individuals via newspaper, book, or television? It’s not a subject to be taken lightly and it...

No matter the time, we are all connected

No matter the time, we are all connected

It’s easy to say we are all human, therefore, connected. But really – in sickness and health – even sans the wedding ceremony – we are! A young professional in Milan, Italy is struggling with mental health just like your friend in Spokane, Washington. The struggle to...

How implementing boundaries improved my health

How implementing boundaries improved my health

Boundaries exist in every facet of our lives. Whether they are visible boundaries as in a gate on a property or invisible as in pausing to think before committing to a weekend away with longtime friends. I think the term “boundaries” may have a negative stigma...

How do opinions affect your health?

How do opinions affect your health?

Getting a second opinion, not wanting others’ opinion, or feeling secure in our own opinion is something that should resonate with all of us in regards to our individual health. I agree with the saying that “All opinions are not equal. Some are a very great deal more...

“Fear is the fuel for pain,” says expert

“Fear is the fuel for pain,” says expert

Pain Reprocessing Therapy (PRT) is “an evidence-based treatment for chronic pain.”* It centers on “retraining the brain” to reduce and in some cases, eliminate cyclic pain. Paulina Assaf, ASW, serves as Director of Operations at Pain Reprocessing Therapy Center in Los...

When “no” benefits you more than “yes”

When “no” benefits you more than “yes”

Remember when I previously wrote that “no” is a full sentence? Have you responded in that way since my post? Let’s face it, “yes” is easier. It lessons our feelings of guilt. It makes others happy. What constant “yes” answers can do to us and our health can be...

Moving forward is not starting over

Moving forward is not starting over

“Don’t confuse action with progress,” Hal Barker. When you read that statement, can you think of areas in your life in which you are employing ‘action’, yet not truly progressing? Upon reflection of my own life, it has become clear there tends to be a catalyst for me...

Motivation key to living our “best life”

Motivation key to living our “best life”

In all aspects and phases of our life, the key to unlocking what can be a fulfilling new opportunity or medical treatment tends to lie behind the scenes – in our motivation. To me, in this instance, motivation is not about physical movement.  Contrary, I know, since...

“Stress alone can make you physically ill,” expert explains

“Stress alone can make you physically ill,” expert explains

When the term ‘pain’ comes to mind, you might automatically think of recovery from a surgery or a noticeable physical injury. But what about pain that feels somewhat widespread, achy, and you can’t pinpoint the source?  (If you need a refresher on understanding the...

We need friends and family for “life support”

We need friends and family for “life support”

Life support, a term and its meaning, that I came to understand far earlier in life than most of my peers. The unknowns, the fear, the long nights, the anticipation – just a few aspects and thoughts/feelings that loved ones of a person on life support in the hospital...

Bounce back faster by building resilience

Bounce back faster by building resilience

You have the power to be resilient. You may not think you do, but it is within your grasp. If you’re like me, I’ve steadily nurtured my resilience. Experiences that would knock me down for a few weeks or months years ago, hardly puts a dent in me now.  Maya Angelou...

5 things I learned when I “found” my voice

5 things I learned when I “found” my voice

First – It allows me the opportunity to be more aligned in the areas of my life that are most important to me. Second – It prevents my life from slipping away in someone else’s hands. I think most of us in one way or another can relate in what the opposite can feel...

The Truth vs. “My Truth” – non-negotiable?

The Truth vs. “My Truth” – non-negotiable?

Sadie Robertson recently spoke on “truth.” What is truth?  She’s very talented, inspiring, and her topics ring home quite often for me. “I think the hardest thing for our generation is actually knowing what truth is,” she said. “Because everyone has their own truth,...

How do we learn to value our health, and ourselves?

How do we learn to value our health, and ourselves?

Your life holds value.  In my opinion, we should individually value our life enough to get regular checkups from the doctor, have annual bloodwork, get adequate rest, eat foods that help us not hurt us, and be proactive in gently moving ourselves, physically,...

PTSD and the impact alcohol/substance abuse has

PTSD and the impact alcohol/substance abuse has

When looking at the large number of individuals suffering from PTSD, it is important to acknowledge the unfortunate role alcohol and substance abuse play in this particular population. Expertly explaining this is Dr. Debra Kaysen, Professor of Psychiatry and...

Stanford expert explains PTSD

Stanford expert explains PTSD

Most of us are familiar with the term PTSD – Post-Traumatic Stress Disorder, but what many may not know is that a significant number of those affected with the condition have not sought help. Not only have they not reached out for help, but may be undermining their...

Who determined your self-image?

Who determined your self-image?

You are asked to describe yourself in three adjectives. Have you ever been asked this question? How would you answer? Are your honest answers how you feel you are perceived or how you really think you are? It’s important to realize that your self-image develops as you...

Your past does not have to dictate your future

Your past does not have to dictate your future

We all have a past, right? What does your past look like? Have you always made decisions that were in the best interest of your physical and emotional health? It’s easy to get sucked into spending too much time thinking about your past. But the past is just a...

Healing is an individual effort, not predictable

Healing is an individual effort, not predictable

You both tripped while walking, yet your bruise lingers days later than your partner’s. What gives? Healing time variances can also relate to receiving less-than-favorable health news, the passing of someone special in your life, or a situation that caused you...

The power of living in the now

The power of living in the now

I’m here today to write about how impactful and healthy it can be to live in the now. I’m not even going to touch on the use of electronic devices and its contribution to furthering detachment from society. This segment is solely dedicated to being present with your...

Failure can illuminate new paths

Failure can illuminate new paths

I no longer believe that failure is bad or serves as a determinant in the way our life will unfold. That’s not to say it can’t initially feel confusing or disheartening. Here’s the logic behind my view.   Failure can lead us to paths never before explored. The...

Communication: There’s no way around it

Communication: There’s no way around it

You can delay it, skirt around it, or pretend all is well and fine, but at the end of the day it is unavoidable. There will come a point (like a boiling point or a boost in confidence) when you have be verbally clear to sort out a work issue, a relationship conflict,...

Time, like gold, is a precious resource

Time, like gold, is a precious resource

Life can change in an instant and it does. An accident, health diagnosis, or medical emergency – just to start the list off. Do the people you care most about know today, in the here and now, how much you love them, respect them and/or appreciate them? Do they know...

The mask we wear shields our fear

The mask we wear shields our fear

It’s often remarked that the eyes are the window to the soul. I am a believer in that. With masks, the eyes are where our attention is drawn to. As we approach Halloween time, and the Covid-19 pandemic continues to haunt us, most of the population was or is continuing...

Peer pressure can have unhealthy consequences

Peer pressure can have unhealthy consequences

Trying a cigarette, ditching school, and hiding a bad grade on a test – probably three of the most common “peer pressure” activities that are experienced in the adolescent age. I wish I could say peer pressure ended in high school. But it seems it’s something that...

Vibrational currency – how, when, and why to invest in yourself

Vibrational currency – how, when, and why to invest in yourself

No matter the day or time – I observe and regulate how I dole out my energy. I look at it as protecting my vibrational frequency. There are times I feel like throwing it around like confetti (when positivity surrounds me), but other times I want to collect it and...

Why ‘showing up’ every day matters

Why ‘showing up’ every day matters

What’s the old saying – slow and steady wins the race? Remember the turtle? Healthcare treatments take time. Sure, it’s easier to call it a day, but you have to be dedicated to a treatment plan (within reason) and give it every opportunity to be successful. If you...

Honesty can be intimidating, but empowering

Honesty can be intimidating, but empowering

As children we start off with no filter. Honesty is a given. We live through the cringe-worthy comments, serious feelings, to roll-on-the-floor laughing moments. So why is it that as the years, the decades go by, honesty is less of a staple and more of a luxury? I’m...

Anxiety can be fueled by chronic illness

Anxiety can be fueled by chronic illness

When it strikes, anxiety tends to fire on all cylinders. Anxiety uncontrolled can be an all-consuming force that makes you feel nervous about everything under the sun. Uncontrolled anxiety affects mental health and “mental health problems [are] one of the main causes...

Emotional intelligence helps guide solution-based thinking

Emotional intelligence helps guide solution-based thinking

Emotions flow in and out of our minds as we experience migraine, or tend to a loved one who is going through one. Have you heard of “emotional intelligence?” Essentially, emotional intelligence is what your capacity is to recognize your own emotions and those of the...

Find your best vibrational frequency; set boundaries

Find your best vibrational frequency; set boundaries

Recall my surprise when learning from my primary care doctor that Botox was a treatment option for migraine? It certainly became a joyous occasion once treatments were underway and proving to be a remedy for me. Had my response to my doctor been pessimistic or...

Never forget: Actions speak louder than words

Never forget: Actions speak louder than words

My grandfather lived by the mantra, “Actions speak louder than words.”  Three generations later, I’m living by that creed too. This quote is commonly attributed to Abraham Lincoln in 1856, it means that people’s actions show their real attitudes, versus what they say....

Call a timeout: Recharge your positive power

Call a timeout: Recharge your positive power

Where do you turn when the day is tough, the medical diagnosis is something in uncharted territory, or you have happy pregnancy news? Who’s your team? The relationships we foster with our friends, neighbors, and family can be looked at as the core of our influence,...

Why must we fall to rise?

Why must we fall to rise?

I didn’t appreciate good health until I had experienced poor health. I guess the same could be said for other elements in life. Happiness – maybe it’s easier to count blessings and appreciate a kind, caring partner after experiencing an unhappy partner who weighed you...

Discover the hidden blessings in change

Discover the hidden blessings in change

Change is something I love and loathe. In the most Breakfast Club of descriptions, I’m an adventurer, roll the dice, reserved, empathetic, and optimist at heart. Change challenges us. It tests us in ways we sure wouldn’t test ourselves. My life changed without notice...

Lessen stress with positive “I’ve got this” mindset

Lessen stress with positive “I’ve got this” mindset

Stress shows itself in both uplifting and devastating times in our lives. Have you heard that our body and mind evolve in seven-year cycles? For example, my life has changed in many respects the last 14 years. About 7 years ago I fell ill with meningitis and the...

Learning to be “mindful”

Learning to be “mindful”

The course I took focused on utilizing mindfulness when in stressful situations such as relationships, work, medical pain, panic, and general anxiety. I signed up for an eight-week series of classes. Each class varied a bit and participation was necessary. We had...

Consistency is key

Consistency is key

I have learned that consistency is key in fighting migraine. I have focused on progress, remained positive, and feel that placing trust in good medical hands must be my mindset. It has worked. I have benefited in spades! How would I describe my feelings about...

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