Self Care Ideas: 10 Easy De-Stressors from a Holistic Health Practitioner

Self Care Ideas: 10 Easy De-Stressors from a Holistic Health Practitioner

Being holistic is easy- it all the senses and not just the physical part of your well being. These ten simple ideas can be tailored to your needs and preferences.

Ten Holistic Self Care Ideas

  • Cook a food healing meal with those warm fuzzies
    • Comfort foods on an occasion is a good thing! Invoke those warm memories and warm fuzzies
    • You ARE in a relationship with food. Give thanks!!
    • Eat outside to nourish body and mind
    • Herbs and spices are underestimated food healers. Spice it up!
Photo by Elly Fairytale on Pexels.com
  • Nature and Cardio
    • Cardio increases circulation of oxygen and nutrients through the blood
    • Cardio stimulates the gut for better health
    • Nature feeds the soul and improves mental health
  • Virtual Coffee Date
    • Have a coffee or tea with conversations with a loved one or dear friend. Make it a group date!
  • Savor a piece of dark chocolate
    • The bitter taste and antioxidants in dark chocolate benefit all areas of
Photo by Vicky Tran on Pexels.com
  • Herbal teas
    • Peppermint helps with digestive issues
    • Elderberry is an immune booster (do not drink during a virus)
    • Orange or citrus teas are mood lifting
    • Chamomile and Lavender are calming
    • Dandelion cleanses the liver and improve immune system
    • All properly made herbal teas help with organ function
    • Add raw honey for antibiotic benefit
    • Cinnamon, ginger, and turmeric add incredible health benefits to teas
  • Gentle stretches
    • Gentle stretches like yoga or tai chi massage joints and facia surrounding your muscle. Try chair yoga or yin yoga.
  • Get smelly
    • Candles, incense, essential oils, and diffusers with specific scents trigger a chemical domino from nose to brain to the rest of your body.
    • Find pleasant scents or ones related to a memory
    • Chamomile and Lavender calm
    • Orange or citrus ease anxiety and uplift
  • Donate for the heart
    • Giving with joy and generously is energy that will return to you
    • Find a food bank
    • Donate Blood
    • Donate clothing
    • Give to disaster relief
Photo by Huy Phan on Pexels.com
  • Get creative
    • Color!
    • Craft kits and projects
    • Legos
    • Sewing or knitting
    • Play dough or clay
    • Read
    • Gardening
  • Wear bright and creative
    • Have theme days
    • Mix patterns
    • Light colors

JRiley

Holistic Health Practitioner

What is Holistic Mental Health? Part Two

What is Holistic Mental Health? Part Two

So we’ve broken down the basics of holistic mental health then threw in some tools. What else is left? Tie up loose ends and a deep moment. Or two.

Holistic Mental Health is what you eat, do and think.

J Riley

Keep Your Mental Health Tools in Balance

Laughter and humor is a powerful tool. However, don’t let it become a complete distraction from dealing with what’s under the surface. Utilize your tools to process information and emotions.

Mental Health Processing Tools

  • Talk it out. With a trusted friend. Use those video apps!
  • Write it out. Journal. Get poetic.
  • Draw it out. Be literal or get abstract. Do what moves you.

Unclutter the Junk Drawer in Your Brain

We gotta dump it somewhere. The good, the bad, and the OMG. Probably thinking I’m going to suggest mediation? Yes and no. With ADHD, the ping pong balls in a steel cube creates challenges in meditation or an type of unclutter. Discover how to unclutter your brain.

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Get a Vision

You get what you focus on the most. It does not eliminate problems, worry, or anything else. Vision with focus gives your the power to attract and create what you truly want. Vision it physically with a fourth grade excitement of glue sticks, tape, pictures, collages, and more. Take what you can find and get started. When you create:

  • think specific
  • think about what you want to see
  • think about how it would look
  • think about quotes you can add
  • think about short mantras you can repeat to enhance the vision

Holistic mental health is the balance of processing the scary and problematic while utilizing the power of attraction as a solution. This all in grace as we work our way through each situation, moment, and thought.

Be graceful in your mental health.

J.Riley

Holistic Health Practitioner

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Holistic Mental Health Tools

A few minutes of investment, these holistic mental health tools can break a cycle of negative emotions, thoughts, and energy.

  • Laughter is truly an amazing medicine
    • Find humor in your situation or humor to distracted. Release those good vibes/chemicals
  • Meditation- guided and sound baths
    • Don’t take it in silence, meditate with some noise. Guided imagery, mantras, and sound baths are for clearing your head space.
    • Apps: Insight timer & Head Space
    • Notjusthealthnuts Youtube Library Sound Baths
    • Notjusthealthnuts Youtube Library Chakra/Energy Healing
  • Gratitude Journal
    • use the power of intention to flip an awful feeling or situation
    • write, cite, or illustrate what you are thankful for
  • Seek the warm fuzzies
    • Fill your senses and get those warm fuzzies: part one and part two on how to get those fuzzies.

Keep your sanity and improve your health with these simple holistic mental health tools.

What is Holistic Mental Health? Part One.

What is Holistic Mental Health? Part One.

Whether you’re dealing with a moment of frustration, a challenging phase of life, or in the battle of daily mental illness- holistic mental health benefits you.

What is Holistic Mental Health?

Holistic mental health looks at every aspect that can affect your mental state.

  • It’s what you do physically. Or don’t do.
  • It’s what you eat.
  • It’s what you think about yourself and your world.

It’s What You Physically Do

  • Find an enjoyable activity.
  • Cardio 3 times a week is a must. At least. Walking will do.
  • Use community to help by getting in a class or inviting a friend.

Why?

Physical activity gets oxygen flowing plus boosts the hormones and chemicals needed for brain health. Community adds to the benefit. Being around the right people triggers more of those good chemicals in your body. Beyond the biological, being connected and actively taking care of yourself gives your brain a positive message to feed on.

What You Eat

  • Less sugar and junk
  • More protein and not always meat or whey protein
  • More water
  • More Omegas (fish, nuts, etc)
  • More Nuts and seeds
  • More berries
  • More omegas

Why?

Sugar and processed or junk foods when eaten consistently impair your nervous system and brain. To eat for a better mind set start with water. Your brain need a variety of foods; however, making sure protein, omegas, and berries are on your mind’s daily check list. These foods feed your brain and nervous system specifically.

What You Think

How you view yourself and your world sets the tracks of thoughts that will dictate your mind set and behavior. These tracks of doubt, fear, and lack of worth can be changed. THEY ARE NOT PERMANENT. You do have to ability to create thoughts that support you and your world. It doesn’t mean these new thoughts eliminate those fears or challenges. It DOES mean the intentional creation of lifting thoughts get you through and invite more positive opportunities and connections.

Why

What you think about yourself and your world directly impacts your environment and mental health. It continues a detrimental cycle and only serves to hurt than help you. This isn’t a denial of wrong doing or excuse other’s behavior. Changing your thought tracks improves your current and future environment.

What you think causes a chemical chain reaction in your body. Negative thoughts constantly depress the parasympathetic nervous system. You need this system activated to heal, reduce inflammation, and keep optimal flow in your mental health.

What to look forward to

I feel compelled to release some mantras and mental health tool kits. Be ready for the next blog with these techniques to implement immediately for your mental health. Additionally, part two of Holistic Mental Health will dive deeper into more holistic approaches you can easily add. Some may surprise you.

Be safe.

Realize the power your mind has and the power you have with your mind.

J.Riley

Holistic Practitioner

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Hit the Reset Button

Feel like you’re losing your mind? Well. You might be. Constantly going negatively impacts our physical and mental health. Sanity goes to the wayside and exhaustion slams us into a wall. When we hit this point, we need to hit the reset button

Reset for Mental Health

Sleep

Our bodies require regular sleep. If you are not getting enough or constantly tired, seek medical help. There is a underlying cause. Stress can certainly start or continue the cycle of sleep issues. Consider de-stress techniques such as exercise, breathing exercises, and anti-inflammatory foods.

Relax and Play

We need non-productive times to be silly. Relax and play facilitates a connection with yourself and with others. Hobby and relax time are a must to your health routine

Cleanse and Gut Support

Your gut is a literal second brain that promotes chemical balances and a variety of essential biological processes. Fruits and veggies in a fresh or frozen form is a crucial part of your daily food relationship. Oats are excellent for cleansing guts and balancing chemicals within the body. Teas such as nettle, dandelion, and green tea are power cleansers from immune to blood. Take your food relationship seriously.

Connect with Nature

We need to immerse ourselves in creation. The elements of air, water, earth, and fire are core to our healing. Simply sitting by a fire or listening to water can do wonders to reset our minds. A simple outdoor walk or eating a meal work too.

One last thing…. for a daily reset…..

J.Riley

Play time is Vital to Your Health

Play time is Vital to Your Health

Play for children is crucial in their development. Often, as adults, we forget that same time for play is just as vital for our health. Adulting in work, as caregivers, living responsibilities, etc can be daunting. Even when it’s not, we may absorb the daily grind with little to no breaks. Our body cycles require play-time investments to shift our minds to better perspectives, cultivate positive inner connections, and create more community.

Photo by Pixabay on Pexels.com

What is Play?

Play is open ended with two rules- it’s enjoyable and no harm done. Variety within play addresses the various sides of your well-being and all need to happen a few times per week.

Actively Play!

Gardening, car washing, swim, run, park, yoga, sport, or walk. As long as it’s an enjoyable activity and you’re moving- be in active play. Mind set is as important as what you are doing. Pick an activity and go.

Quietly Play …

As much as we need active play, we need quiet play too. This is an excellent time to get creative, read a book, write, or whatever you love to do, quietly. The goal is gently engage the mind while simultaneously calming the body.

Engage in Play-

Play with others! Family, friends, co-workers, neighbors, or community event- find a fun activity to do with others. We need to delightfully connect with others. It changes our perspective within our homes, our work, and community. Being together just for the sake of amusement cultivates better relationships and environments.

What happens in Play?

  • You disengage allostatic load: this means turning off the toxins long-term stress releases in your body.
  • You decrease tension in blood vessels to promote healthier blood pressure and more oxygen flow. When the oxygen flows your brain, mood, and physical body heals itself better.
  • You balance body chemicals better: relaxing engages the parasympathetic system which levels hormones, enzymes, and other biological chemicals that aid in healing. Plus it increases organ function.
  • You sleep better.
  • You help your brain. When you body calms and switches on the parasympathetic nervous system, it allow for more GABA. GABA slows brain electricity, that stress often increases, to allow healing, better concentration, and improved mood.
  • You connect with your SELF more.
  • You connect with your loved ones and community more.

In your daily health routine, make play an intention. We need to enjoy our life and the health investments we make. How we think or feel about an activity impacts its effectiveness- attitude directly affects your success. Love the space you’re in and engage in enjoying your life where ever you are.

Namaste, Juls

How CBD Could Improve Mental Health

How CBD Could Improve Mental Health

Mental health is increasingly on everyone’s mind. Professionals, the health industry, and nations are waking up to staggering statistics. According to NAMI (National Alliance of Mental Illness), one in five adults has mental illness, the same numbers are found for teens. Reports of newly released are showing those numbers are rising. Addressing, managing, and healing our mental state is crucial to our overall health. How we treat others and understand mental illness as a whole is vital. We do have a range of options for us and others to boost our mental well-being. Counseling, psychiatry, medications, supplements, massages, and energy work are a few resources we can access right now. As our family recently discovered, CBD oil is a supplement choice that makes the most of our healing and coping practices.

An Anecdote on How CBD Improved Mental Health

For years, we have struggled with anxiety with my daughter. At seven, she would vomit during the night from anxiety and was unable to express the cause. Every tool and resource we could find was pulled and pushed until we got answers. Three years ago, after tons of evaluations, back and forth, we discovered she has processing disorders and executive functioning disorder. At the least. More come out in further evaluations. Two years, four therapists, and lifestyle changes made, we needed more to help her. Two conversations brought us to consider CBD oil as a supplement. My daughter was struggling to move past goals due to her anxiety and her Speech-Language Pathologist suggested CBD as an option. However, there are lots of concerns and unknowns. After a couple of meetings at 502 Hemp, the concerns were answered. CBD oil became our missing puzzle piece. Since adding the CBD oil to her well routine, we are able to tear into blocked therapy goals and overcome tasks that anxiety shut down. Mornings are better, and she is expressing that focus is less of a problem. My husband is on board too with better sleep. We are going to try our anxious dog next. Yes, CBD oil can be made for them too.

How Does CBD Work?

Simple. It’s in her head.

Seriously, it’s Endocannabinoid system in her brain and throughout her body. According to Project CBD, within everyone’s endocannabinoid system there are two known major receptors, CB1 and CB2. CB1 receptors are primarily located in the brain and central nervous system. CB2 receptors are in other organs, mostly ones dealing with the immune system. Our mental wellness or not so well permeates through our whole body. A thought, chemical imbalance, trauma, and anything else starts in the brain, affects the nervous system, and possibly impact other organs. Vomiting during the night was one physical manifestation of my daughter’s anxiety. I am all too familiar with this clash of anxiety on my body. Inability to speak, headaches, and sleeplessness are a few other physical impacts we feel. Additionally, long term anxiety affects body long term. As the CB1 and CB2 receptors work with the whole body, this means from head to toe we reap the rewards.

“The high factor” and Types of Cannabinoids

The hemp plant as a full spectrum CBD oil has 10 known cannabinoids in them. As research continues, more known cannabinoids and benefits could be found. The major difference in CBD oil versus marijuana is which cannabidols are more present. The THC cannabinoids have psychoactive properties that can get you the “high” associated with using cannabis or marijuana. However, in low doses it has incredible benefits without the psychoactive side effects. THC oils are anti-inflammatory, aids in memory, and calm the entire body. It may be worth one’s piece of mind to take full spectrum CBD oil with THC. Recently in a conversation with the owner of 502 Hemp, Dee Dee Taylor shared that the industry standards is .3% of THC in full spectrum oil. 502 Hemp aims and achieves lower than that for their products. The customer reaps the mental health rewards without the worry if they don’t need or want the “high.” Some companies, like 502 Hemp, offer CBD oil without the THC as well. CBD oils relieve anxiety and depression plus are a sleep aid, muscle relaxant, and digestive aid. When I was working with a spiritual coach, she noticed that I was pulling my shoulders up. This is a sign and unconscious coping habit to trauma and anxiety. Even after years of working through my whole body to heal trauma, I still had this habit. The muscle relaxant property in CBD oil with conscious behavior changes assist in eliminating this habit. This means it’s not just your mind it helps, CBD oil aids with other biological systems as well.

CBD and THC oils are plant derivatives that interact with biological process in our bodies. It supports healing naturally. When you discover positive ways to care for your mind, it filters to your body. In partnership with therapies, breathing techniques, and nutrition, CBD has made the difference for us. By simply asking what is in a product and not shying from detailed questions is a tremendous asset. We need to be picky for our health and safety in our wellness choices. Don’t be afraid to ask and get research. Be strong in your mental wellness endeavors.

A big thank you to 502 Hemp for open information and sharing incredible wellness products!

J.Riley