Thrive Wellness blog

This Eating Disorders Awareness Month, we’re focusing on fighting the misinformation and stereotypes surrounding eating disorders that so often create barriers to diagnosis and treatment. Myths about eating disorders can perpetuate harmful stereotypes and keep people from receiving effective and timely treatment when they need it. It’s no secret that the field of eating disorders is riddled with misinformation, leading to confusion, stigma, and shame for those struggling. In this blog post, we'll explore the common myths about eating disorders and fight them with concrete facts in the hopes of building a more informed and educated community when it comes to these serious mental health conditions. Eating Disorder Myths Versus Facts Myth: Only those who are medically underweight have an eating disorder. Fact: Someone can have an eating disorder at any weight. In fact, less than 6% of those diagnosed with an eating disorder are medically underweight. There is even a specific diagnosis for those who are not underweight showing the symptoms of anorexia called atypical anorexia. People of all sizes are at risk for serious complications from an eating disorder, not just those that are underweight. Myth: Only women have eating disorders Fact: Although often associated with teen girls, eating disorders can affect those of any gender and age. While stereotypes and stigma surrounding eating disorders may tell us that men are not commonly affected by them, research has found that nearly 25% of those who present for eating disorder treatment are male. Keeping an open mind around who can be affected by eating disorders allows for more accurate and timely diagnosis and treatment for those who need it. Myth: Eating disorders are just about food. Facts: While eating disorders always involve an unhealthy relationship with food or body image, they also are rooted in biological, psychological and sociocultural aspects. Eating disorders cannot be treated just by changing eating behaviors, but by addressing the mental aspect of the illness as well. This is why integrated treatment involving a team of social workers, primary care specialists, therapists, and in some cases occupational therapists or psychiatrists is so crucial: a holistic approach is needed to treat all aspects of an eating disorder. Myth: Eating disorders aren’t that serious. Fact: Eating disorders are extremely serious and life-threatening mental disorders that require dedicated treatment. In fact, anorexia nervosa has the second highest mortality rate of any psychiatric disorder. By taking eating disorders and their diagnosis and treatment seriously, we can save lives. Myth: Eating disorders are a choice. Fact: Just like any other illness, eating disorders are not a choice or a phase, nor is recovery from an eating disorder just a simple decision to start eating more or less. Recovery is not dependent on willpower, but on ongoing professional treatment and long-term support. The recovery process can be lengthy and challenging, requiring patience and a supportive environment and team on your side. It is a gradual, step-by-step journey, rather than an instantaneous decision made on one person’s part. Myth: Eating disorders always involve negative body image. Fact: Avoidant/restrictive food intake disorder (ARFID) does not have to do with body image. Those with ARFID may avoid many foods because of texture, taste, color, or smell, or feared outcomes of eating like choking or vomiting. Like any other eating disorder, ARFID is serious and requires specialized treatment like exposure-response prevention therapy. Myth: Eating disorders only affect White people. Fact: Although Black, Latina/o/x/e, Indigenous/Native, and Asian people are historically underrepresented in studies of eating disorders, large-scale studies have found that rates of eating disorders are the same or higher in all racial and ethnic groups as compared to white individuals (NEDA). Removing racial stereotypes around eating disorders can help to remove barriers that BIPOC individuals commonly face when seeking treatment. Dispelling the Myths: A Path Towards Understanding By addressing and dispelling these myths, we can create a safe space that promotes understanding and empathy. Eating disorders are not choices or phases, but debilitating mental health issues that can affect anyone. Recognizing the seriousness of these disorders is so important in reducing stigma and ensuring that those who are struggling receive the care and support they require. This month and every month, we encourage you to fight misinformation and stick up for those experiencing eating disorders, because knowledge and education can be one of the greatest assets to recovery for those who need it. If you or someone you know is in need of eating disorder support, don’t be afraid to reach out , our team of healthcare professionals are here for you. To learn more about eating disorders and the journey to recovery, download our free eating disorders guide .

Did you know that February is Eating Disorder Awareness month? Here at Thrive, we're passionate about educating our community and providing tools for eating disorder recognition while offering the specialized support and treatment that those with eating disorders deserve. Join us this month in the conversation around eating disorders and putting an end to harmful stereotypes and misinformation. Let's cover six reasons why building awareness around eating disorders is so crucial. 6 reasons why eating disorder awareness is important 1. Eating disorders are serious. Despite often being termed as a "choice" or a "phase," eating disorders are an incredibly serious psychological condition that require specialized treatment and support. Anorexia Nervosa has the second highest mortality rate of any psychiatric diagnosis in the United States, and every 52 minutes, 1 person dies as a direct consequence of an eating disorder (NEDA) . By spreading awareness and providing early intervention in eating disorder treatment, we can not only change lives, but save them. 2. Eating disorders are more common than you think. 9% of the US population will have an eating disorder at some point in their lives and 22% of children and adolescents worldwide show symptoms of disordered eating (NEDA). Since eating disorders can be challenging to detect, many go undiagnosed. Raising awareness for eating disorders and educating our community partners about their symptoms can allow us to catch eating disorders as early as possible and bring these statistics down. 3. Fight harmful eating disorder stereotypes. A common stereotype in association with eating disorders is that of the "thin, white, affluent female," however, anyone is at risk of an eating disorder despite their appearance or background. Stereotypes associated with eating disorders around weight, gender, age and race can create serious barriers to seeking care and major disparities in treatment. People experiencing an eating disorder can face challenges in seeking and receiving treatment or may feel unworthy of recovery when they don’t fit a stereotype, preventing them from gaining needed support and treatment. Promoting diversity and representation through awareness and education can help to break down the harmful stereotypes that have historically surrounded eating disorders. 4. Eating disorder recovery is not a one person job. Family and loved ones’ involvement in eating disorder treatment is crucial for recovery. Family-based therapy (FBT) has proven to be effective in 50% of patients being treated for anorexia nervosa, and is effective in the treatment of other eating disorders as well. A strong support system and steadfast relationships through the struggles associated with eating disorders can lead to more effective and long-lasting recovery. With more awareness and education, people will be better equipped to provide assistance to their loved ones in recovery. 5. You’re not alone. Eating disorders can be an isolating and painful disorder, making those experiencing it feel like they’re the only ones, or that no one understands what they’re going through. Building an informed community through awareness and education can be the first step towards diagnosis and treatment for those who need it. 6. Recovery is Real. Those with eating disorders are capable of long-term recovery through appropriate treatment. Research has found that the earlier intervention takes place in the treatment of eating disorders, the better the odds of long-term recovery are. Awareness and education around eating disorders helps the people that need support find it sooner, resulting in a repaired relationship with food and the body and a fuller life. How can I get involved in eating disorder awareness efforts? To get involved in eating disorder awareness efforts, start by educating yourself about the complexities and different types of eating disorders. By gaining a deeper understanding, you can become a more effective advocate. You can also consider participating in local or national events such as walks, trainings, or online webinars that aim to raise awareness, provide support to those affected, and offer education around eating disorders and their diagnosis. Another simple step for building awareness can be using your social media platform to share factual information, personal stories, or relevant resources that can help demystify eating disorders and reduce stigma. Additionally, supporting legislative efforts that promote mental health education and funding for eating disorder research can help in creating systemic change. By taking these steps, you can contribute to this important movement and work alongside us to foster acceptance, encourage early intervention, and ultimately save lives. Eating Disorder Treatment and Support Thrive offers a free eating disorder guide with more information about eating disorder symptoms and recovery. If you or someone you know is struggling with eating or body image, don’t be afraid to reach out to professionals for support. At Thrive Wellness, we offer a number of treatment options for all ages and genders, including a partial hospitalization program, an intensive outpatient program, outpatient therapy, occupational therapy, nutrition services, and more. Don’t wait to get started on treatment, contact us for a free eating disorder assessment today.

You’ve probably heard of “Dry January” or are even participating yourself. More and more people seem to be experimenting with or embracing sobriety from alcohol, but what benefits are there from abstaining? In this article, we’ll explore alcohol’s effects on mental health, the symptoms of alcohol use disorder (AUD), and the benefits of cutting back on drinking. Alcohol's Effects on Mental Health Commonly consumed as a way to relax after a long day or to lighten up in social interactions, alcohol is a widely used and culturally accepted drug despite warnings of its dangers by health experts . When a person regularly drinks, it can result in a slew of complications for their physical and mental health. Although often consumed in an attempt to escape stress, sadness, or other unpleasant emotions, alcohol itself is a depressant that can contribute to negative feelings and exacerbate existing mental health conditions, especially with prolonged use. Alcohol influences thoughts, mood, and behaviors by impacting the central nervous system in a way that slows the communication between the brain and the body. Without the ability to process information effectively, the brain isn't able to regulate emotions and consider consequences effectively which may promote unhealthy behaviors, including drinking to excess. Ways that alcohol can affect cognitive functioning include: Lowering inhibitions Contributing to poor judgment Causing confusion Causing lapses in memory Disrupting sleep Contributing to shifts in mood Alcohol and Mental Disorders According to the Journal of the American Medical Association, 37% of people with alcohol use disorders also have at least one serious mental illness. Furthermore, alcohol abuse commonly occurs alongside depression and anxiety . Research has shown that those with major depressive disorder and those with generalized anxiety disorder were more likely to report life‐time moderate to severe alcohol use disorder than those without these conditions. Frequently, individuals struggling with depression or anxiety self-medicate by drinking alcohol. Although alcohol may provide temporary relief, it expends the chemicals in the brain which help ward off anxiety and depression. When the initial effects of the drug fade, individuals are typically left feeling more depressed or anxious than they did before they began drinking. Related: Eating Disorders, Substance Abuse, and Substance Abuse Disorders Alcohol Use and Depression The slowed functioning of the brain caused by alcohol can allow individuals to numb to their suffering. As such, those experiencing depression may be inclined to drink to avoid the sadness, pain, and hopelessness associated with depression. This maladaptive coping behavior is so prevalent that research shows a clear relationship between alcohol use disorder (AUD) and major depression. Using alcohol while depressed can be extremely dangerous. Not only can alcohol negatively interact with antidepressants, but it can also place individuals experiencing depression at an increased risk for suicidal thoughts and behavior . If you're experiencing suicidal thoughts or behaviors , you can reach the National Suicide Prevention Hotline at 1-800-273-TALK (8255). Alcohol Use and Anxiety According to a study on anxiety and AUD , a person with an anxiety disorder is two to three times more likely to develop an alcohol abuse disorder. When individuals with anxiety drink alcohol, they may feel an initial alleviation of their symptoms as well as a sense of euphoria. However, the symptoms of hangovers and alcohol withdrawal following heavy drinking can heighten feelings of anxiousness and interfere with ones daily obligations, contributing to even more agitation. This feeling of dread and anxiety associated with a hangover is commonly referred to as " hangxiety ," but for those with existing anxiety conditions, this side effect of drinking can feel unbearable. Individuals with anxiety may be driven to drink more to tamper their stress and re-establish the sense of euphoria, resulting in a dangerous cycle of alcohol abuse. Unhealthy Drinking Behaviors and Alcohol Use Disorder (AUD) Most who regularly drink alcohol don't have AUD, which develops when addiction is present. However, alcohol-related side-effects on mental health are still common, and they may still benefit from mental health support . Signs of unhealthy alcohol use include: Feeling a need to consume alcohol to make it through the day Feeling unable to stop consuming alcohol Progressively feeling a need to increase consumption of alcohol Drinking to prevent or alleviate symptoms of hangover or withdrawal Feeling ashamed of ones alcohol consumption Having loved ones express concern over drinking habits AUD is a condition that is often driven by genetics, abuse, trauma, or unhealthy family dynamics. Healing from AUD is possible and it can be treated with the help of mental health professionals and a dedicated treatment plan. Signs of AUD include: Alcohol use that interferes with the ability to carry out daily activities Drinking despite the behaviors adverse effects on their life Often drinking more or for a longer period of time than intended Persistent desire and unsuccessful attempts to curb alcohol use Revolving their schedule around drinking Experiencing strong cravings for alcohol Continuing to drink despite experiencing recurring illness or social issues as a result of alcohol use Giving up activities one used to enjoy in favor of drinking Using alcohol during situations where its physically hazardous to be impaired Continuing to use alcohol despite knowing that it exacerbates a known existing health condition Developing a tolerance for alcohol, or needing more alcohol to feel the same effects Experiencing alcohol withdrawal or drinking more to avoid withdrawal What are the Mental Health Benefits of Going Sober or Drinking Less Alcohol? Reducing or eliminating your alcohol consumption can lead to a variety of mental health benefits, improving your overall quality of life. When going sober or cutting back on your alcohol consumption, some of the benefits you can look forward to are: Improved mood stability, including reduced feelings of depression and anxiety Improved sleep quality Enhanced cognitive function Increased energy levels Improved concentration and productivity Increased self-esteem More authentic social interactions Improved relationships Limiting your alcohol consumption has the capability to change your life for the better, as it can help you establish a healthier mental environment, build better connections, and improve your physical health. Support for Alcohol Abuse and its Mental Health Impacts As humans, it can be uncomfortable for us to process difficult experiences and feel intense emotions. Therapy can help heal the source of your struggles driving alcohol abuse, while also guiding you in implementing healthy strategies for processing painful emotions. Through professional mental health support, you can be empowered to embrace life without having to rely on alcohol. Thrive offers outpatient therapy for substance abuse struggles in addition to other mental and behavioral health conditions. Reach out to learn more. Additional Resources SAMHSAs National Helpline : A free, confidential, and 24/7 service for individuals and families facing mental health conditions and/or substance use disorders, reachable by calling 1-800-662-HELP (4357) or texting 435748 (HELP4U). National Institute on Alcohol Abuse and Alcoholisms (NIAAA) Treatment for Alcohol Problems : A guide for individuals and their loved ones who are looking for options to address struggles with alcohol use.

Support groups serve as a critical resource for those seeking a sense of community while navigating life's challenges. The benefits of support groups extend beyond the mere sharing of experiences; these groups provide valuable emotional support, foster a sense of community, and enhance mental wellbeing. In this blog post, we will explore what support groups are, how to find the right one for you, the various benefits they offer, and specific options available here at Thrive Wellness. What is a Support Group and How Can It Help Me? A support group is an organized gathering of people who share similar experiences or challenges, providing a space to find mutual support and understanding. These groups are safe and confidential spaces where participants can express their feelings, share personal stories, and receive emotional support from others who understand their unique struggles. Support groups are also powerful tools for reducing the feelings of isolation that can come with a challenging or traumatizing experience or being diagnosed with a mental health disorder. When you come together in the clinical setting, you can share experiences and gain unique insights from others. This sense of belonging often leads to improved mental wellbeing, as participants feel less alone in their struggles. Through the shared wisdom of the group and a therapist, members can learn important skills like coping strategies, gain encouragement, and develop a stronger sense of community and support. The collective strength that can come from these shared experiences contributes to personal growth, allowing attendees to thrive in their everyday lives. How Do I Find a Support Group That is Right for Me? Finding the right support group for you is essential to getting the most out of your experience. You can begin by researching local groups that align with your specific support needs and interests. Consider the focus of a group and whether it fits with the challenges you face. Healthcare professionals, therapists, or counselors can provide tailored recommendations and guide you to potential options. It's also important to consider logistical factors such as location, meeting frequency, and whether the group meets in-person or virtually. At Thrive, our admissions process for groups involves a 30 minute meeting with a group leader prior to joining to ensure that you are a suitable fit. What Are the Benefits of Support Groups? Support groups provide a multitude of benefits to help improve your emotional, mental, and social wellness. 1. Safe space for expressing emotions Support groups offer a safe environment where you can express your feelings and share experiences with others facing similar challenges with the assurance of confidentiality. This sense of emotional support is crucial if you are working though complex emotions, hardships, or trauma. 2. Sense of belonging and community Support groups help you to build a stronger sense of community. Through joining, participants can experience reduced feelings of isolation, knowing they are not alone in their struggles. 3. Exchange of advice and strategies Groups are great avenues for sharing knowledge, allowing members to exchange practical advice and coping strategies specific to their shared situations. In addition, therapists guide growth and provide practical strategies to help deal with challenges as they lead support groups. 4. Enhanced coping mechanisms Regular participation in groups can significantly improve your coping skills, enhancing your ability to manage anxieties and challenges associated with your experience or condition. Therapists are trained in teaching their groups effective coping skills specific to their needs. 5. Motivation for personal goals Groups provide a network of support, encouragement and motivation where attendees can cheer each other on in achieving their shared goals. Other group members can hold you accountable in pursuing your personal goals and staying on track with your treatment plan. What Support Groups Does Thrive Wellness Offer? Thrive Wellness offers a variety of support groups tailored to people's unique needs, ensuring comprehensive emotional and mental health support. Each support group is facilitated by experienced professionals offering guidance over the course of a group session. Groups being offered now at Thrive include a Perinatal Mental Health Support Group , a Social Anxiety Skills Group , a Body Image Skills Group , and a Teen Body Image Skills Group . Our admission process for groups is as follows: An individual therapist will submit a referral, then our client experience team will reach out to you to schedule a 30 minute group intake meeting with the group leader to ensure that you are an appropriate fit for the group. From there, you are admitted and scheduled to the group. All groups cost $50 for cash pay, however copays are collected when insurance is billed. Finding Strength Through Connection Support groups offer powerful benefits, making them a vital resource for those seeking emotional and mental support. Whether you are exploring what a support group is, searching for the right one for your needs, or looking into our specific offerings here at Thrive Wellness, the impact of these groups is real. By connecting with those who share similar experiences as you, you can find comfort, strength, and a renewed sense of hope, empowering you to face life's challenges with a team of people on your side.

Even if you look forward to the ski season all year, can't wait to read a good book by a crackling fireplace, and count down the days until you can frolic through fresh snow, you can also experience seasonal affective disorder or the winter blues. Dreary winter days stuck indoors can make it difficult for many to summon their natural cheerfulness, gratitude, and enthusiasm for life. This shift in mood may be confusing, especially if you're typically captivated by wintertime wonders. As the nights lengthen, days shorten, temperatures drop, and storm clouds block the sun, your mood can darken too. Essentially, the changing patterns of sunlight can disrupt your circadian rhythm (a kind of biological clock that influences your sleepiness and wakefulness patterns) and hormonal balance. Two conditions commonly develop during the winter: the winter blues and seasonal affective disorder (SAD), recently designated Major Depressive Disorder (MDD) with a Seasonal Pattern . Below, you can explore the differences between the winter blues and SAD, and find strategies to boost your mood and reclaim your motivation during the winter season. What Are the Winter Blues? Individuals struggling with the winter blues generally experience feelings of sadness, fatigue, and loneliness attributed to bleak winter weather. Although not considered a mental disorder, the winter blues may cause you to feel like a gloomy, less motivated version of yourself, while still being able to participate in and enjoy daily activities. Symptoms of the Winter Blues Feeling sad or down during the winter months Decreased motivation or energy Changes or difficulty with sleeping Causes of the Winter Blues Cold weather Shorter days, longer nights Decrease or change in exposure to sunlight and vitamin D production Risk Factors for the Winter Blues Lack of connection to community and social interactions History of depression or anxiety Environmental considerations (such as living in a climate that experiences particularly long or harsh winters) What is Seasonal Affective Disorder (SAD)? Also known as seasonal depression, SAD or MDD with a Seasonal Pattern is a subtype of major depressive disorder that interferes with a persons ability to engage in everyday life and find pleasure in activities that typically spark joy. In most cases, a person struggling with SAD will experience depression that begins in the fall or winter and ends in the spring. Less commonly, individuals may experience SAD in the summer, possibly brought on by exposure to too much sunlight that can cause sleeplessness, agitation, and anxiety. Symptoms of Seasonal Affective Disorder Depressed mood or sadness Decreased motivation or energy Hypersomnia (or excessive sleepiness and oversleeping) Eating beyond fullness Weight gain Loss of interest in hobbies or activities that usually evoke happiness Social isolation and withdrawal Increased feelings of agitation or irritability Difficulty concentrating Sense of hopelessness Suicidal thoughts Causes of Seasonal Affective Disorder Decrease or change in exposure to sunlight and vitamin D production, resulting in: Changes in circadian rhythm (disruption to your body's internal clock) Hormonal fluctuation, including imbalances of serotonin and melatonin Risk Factors for Seasonal Affective Disorder History of depression or anxiety Genetic factors Environmental considerations (such as living in a climate that experiences particularly long or harsh winters, resulting in decreased social interactions and activity) Ways to Boost Your Mood During Wintertime You can fight the winter blues and wrap yourself in warmth by incorporating some of the self-care strategies below into your wintertime routine. Eat intuitively. The way you nourish your body is directly connected to your mental health , but shorter days may disrupt breakfast, lunch, dinner, and snack time routines. By listening to your fullness and hunger cues, while also eating an array of foods consistently and adequately, you can promote your well-being including your emotional health. Move mindfully. Allowing yourself the time and space to move intentionally can do wonders for your mind-body-spirit connection. Research shows that mindful movement can help lower stress and anxiety in addition to relieving depression and improving overall mood. Commit to a consistent sleep and wake routine. By going to bed and waking up at the same times every day, you can practice good sleep hygiene , which can help you regulate your emotions effectively and promote overall well-being. Spend time outdoors in the sun. Sunlight promotes the body's vitamin D production and vitamin D is believed to affect the regulation of the feel-good hormone serotonin. By doing your best to soak up the sunshine when it graces the sky, you can help foster feelings of happiness. Maintain connections with family and friends. Loved ones can infuse dismal winter days and long winter nights with laughter, companionship, and a sense of belonging. Participate in service projects and other community activities . Offering your time to individuals in need and enveloping yourself in your community can bring you a sense of purpose, meaning, and connection. Your presence can light up the lives of others, making you feel good in turn. For more habits that create a well-balanced lifestyle and improve your mental and physical health, download our free guide "How to Thrive." Clinical Treatment for the Winter Blues and SAD If your sadness, lethargy, or other depressive symptoms begin to impair your daily functioning or extend beyond the season, we encourage you to speak with a healthcare provider. Licensed professionals can guide you in developing coping skills, reducing your depressive symptoms, and increasing your resiliency and motivation. In some cases, you may be prescribed light therapy or antidepressants to ease symptoms. You deserve to feel wonderful any time of year, and through outpatient therapy , Thrive can help you embrace the winter season with joy. Reach out to us to learn more. This blog post was originally posted December 22, 2021

Ah, New Year’s resolutions. The moment January 1 rolls around, it feels like everyone is armed with a laundry list of goals: lose weight, save money, drink more water, learn to play a new instrument. While these aspirations might look great on paper, the truth is they often come with a side of unnecessary pressure—and let’s be real, most of us abandon them by February anyway. This year, let’s flip the script. Instead of piling on more goals, how about taking a breath and reflecting on everything you’ve already accomplished? Trust me, there’s a better way to approach the new year without the stress of rigid resolutions. Why Resolutions Often Fall Flat The tradition of setting resolutions can feel exciting, but it’s easy to fall into the trap of overdoing it. We create lists of lofty goals, expecting ourselves to magically transform overnight. But what happens when life gets messy, work gets busy, or we simply don’t have the energy to crush it every day? The result is usually guilt, frustration, and a sense of failure—not exactly the motivational vibe we were aiming for. The problem with traditional resolutions is that they often overlook the importance of realistic planning and self-reflection. Instead of motivating us, they can pile onto the stress we’re already carrying. Give Yourself Permission to Pause Let’s start 2025 differently. Instead of asking yourself what you need to do, take a moment to consider what you’ve already done. Acknowledge the challenges you’ve navigated and the wins—big or small—that brought you here. This shift isn’t about giving up on growth or change; it’s about embracing a more compassionate, flexible approach to your well-being. Reflect on Your Wins From 2024 Before you set any intentions for 2025, pause and reflect on the year that’s just passed. Here are some questions to guide your thoughts: • What were my biggest wins from 2024? Celebrate the moments that made you proud. Maybe it was a professional milestone or simply surviving a tough season. Wins don’t have to be monumental to be meaningful. • What relationships were most meaningful to me? Think about the people who supported you, made you laugh, or helped you grow. How can you nurture those connections in the year ahead? • What surprised me most about 2024? Life has a way of throwing curveballs. Reflecting on how you adapted can help you appreciate your resilience and prepare for the unexpected. • What should I say “no” to? What would I like to say “yes” to? Sometimes, the key to growth is learning what no longer serves you. Saying “no” to draining commitments makes space for the things that truly light you up. • What am I most proud of and grateful for? Gratitude is a powerful tool for shifting perspective. Take time to appreciate the moments, people, and experiences that enriched your life. Start 2025 With Intention The beauty of reflection is that it allows us to set intentions that feel authentic and achievable. Instead of chasing resolutions rooted in perfection, focus on growth, gratitude, and balance. This year, let’s give ourselves permission to start small and prioritize what truly matters. Take a Self-Care Step With Our “Breathe Easy” Guide If you’re looking for a gentle way to begin 2025, our free Breathe Easy guide is the perfect place to start. It’s packed with simple breathing exercises designed to help you reduce stress, refocus your mind, and find a sense of calm—no matter how chaotic life feels. Download it today and give yourself the gift of a fresh start, one deep breath at a time. Let’s make 2025 the year we breathe easier, live more intentionally, and celebrate the progress we’ve already made. You’ve got this!

With the holiday season in full swing, many of us look forward to family traditions and reconnecting with loved ones. But for many of us, this time of year brings its own set of challenges, particularly when it comes to managing social demands from family and friends. Do you find the holidays more exhausting than they are restful? Do you have anxiety leading up to family gatherings and meals? Do you have a hard time saying "no" to the many demands of your loved ones this time of year? If so, a helpful way to manage your peace is setting boundaries. If we don't clearly set, communicate, and stick to our boundaries during the holidays, we can easily become burnt-out, frustrated, or angry. Setting healthy "holiday boundaries" is crucial for safeguarding your time, energy, and overall well-being this time of year. What are Boundaries and Why are They Important? Boundaries are social and relational limits put in place to protect your time and energy. Around the holidays, boundaries help in managing the expectations of family and friends, reducing stress and preventing burnout. By establishing clear boundaries, you can stay in tune with your own needs and values, ensuring you maintain a sense of control and balance. Clear communication of these boundaries can lead to a more meaningful holiday experience, free from resentment. One of the major keys to setting boundaries is intentionality. Intentionally setting boundaries puts the control back in our hands, making the season more enjoyable. You can focus on what truly matters by engaging in celebrations that align with your values rather than fulfilling obligations based on external pressures. Most importantly, this can result in more authentic interactions that contribute to healthier relationships. So, before the holidays, sit down and intentionally answer these questions: • Which friends and family members give me energy during the holidays? • Which ones leave me feeling drained? • What holiday activities bring me the most joy? • What traditions or events no longer serve me? Answering these questions will help you choose the relationships and activities you'd like to prioritize during this season. How do I communicate Holiday Boundaries with My Family and Friends? Setting boundaries begins with early and clear communication of your plans to family and friends. This proactive approach can prevent misunderstandings and last-minute conflicts. Being open about your needs is crucial, allowing your loved ones to understand why these limits are necessary for your well-being. Offering compromises, such as suggesting alternate dates or different ways to celebrate, is a fantastic way to maintain connections while respecting your boundaries. The art of saying "no" politely yet firmly becomes a valuable skill when setting boundaries during the holiday season. It's important to reinforce the priority of your personal time and commitments without feeling guilty. Reflecting on past holidays can offer insights into recurring stress triggers, providing an opportunity to set proactive boundaries. Construct these boundaries intentionally to reduce similar issues in future celebrations. • Share holiday plans early to set expectations. • Be honest about why certain limits are important for your well-being. • Suggest alternative dates or ways to celebrate for flexibility. • Use clear, respectful language to decline invitations that conflict with your boundaries. • Reflect on past holiday stressors to anticipate and address them early. Effective holiday boundary setting enhances personal well-being and fosters an atmosphere of understanding. What are Some Common Challenges People Face When Establishing Boundaries? Setting boundaries, while beneficial, isn’t always easy. Family traditions, conflicting expectations, and the desire to please loved ones can create tension. Many people feel guilty about prioritizing their own needs, fearing disappointment or conflict. Social obligations often compress personal time, making it difficult to maintain balance. And let’s face it—saying “no” without feeling selfish can be hard. Recognizing these challenges is an important first step toward overcoming them: • Family expectations may clash with your personal desires. • The pressure to please others can lead to overcommitting. • A packed social calendar can drain your energy and create stress. • Guilt and fear of conflict may stop you from setting firm boundaries. Remember, boundary-setting isn’t about rejecting others—it’s about creating space for healthier, more sustainable interactions. What Should I Do If Someone Doesn't Respect My Boundaries? When someone steps over the boundaries you've established, it's important to evaluate the situation calmly and comprehend their intentions. Sometimes, misunderstandings happen accidentally, so offering the benefit of the doubt initially can be beneficial. Communicate your boundaries clearly and assertively, reminding the person of your well-being's importance. Choose a neutral setting to discuss the matter, ensuring a safe space where both parties can express their feelings. Specifying consequences for continued resistance to boundaries is crucial and must be enforced consistently to protect your mental health and emotional stability. Seek support from trusted friends, family, or professionals if the situation doesn't resolve. Having a sturdy support system can empower you to maintain your boundaries steadfastly. • Consider whether the boundary breach was intentional or accidental. • Reiterate your boundaries and their importance. • Discuss concerns in a calm, neutral setting. • Set consequences for ongoing disrespect. • Lean on your support network for resilience. Managing boundary violations thoughtfully can protect your peace and ensure respectful dynamics during the holiday season. Embracing the Holiday Season with Healthy Boundaries Setting healthy boundaries during the holidays allows you to balance personal needs with social expectations. With intentionality, clear communication, and mindfulness, you can manage the season’s demands without guilt or resentment. And if the holiday stress begins to weigh on you, don’t forget to care for yourself. Sometimes, small steps—like practicing deep breathing—can make all the difference. Check out our Breathe Easy Guide for simple breathing exercises that can help ground you in moments of overwhelm. By prioritizing your well-being and focusing on what truly matters, you can embrace a holiday season filled with joy, connection, and genuine peace.

When everything seems to be merry and bright, it can feel isolating when we aren't struck with the holiday spirit. Although the holidays are often thought to be a time of cheer and happiness, this season can bring up a slew of emotional challenges including feelings of loneliness or increased anxiety.

Let’s face it—political anxiety is real. The never-ending news cycles and constant social media updates can leave you feeling drained, frustrated, and, at times, hopeless. Regardless of where you stand politically, the sheer volume of information and the intensity of discourse can be overwhelming. For those of us facing anxiety, seeking dedicated care through therapy and, when needed, medication is crucial for long-term relief from anxiety. But alongside professional support, there are some practical steps you can take to care for your mental health today. By recognizing how political fatigue affects you and implementing coping strategies, our hope is that you can reclaim your peace of mind. Recognizing Political Fatigue Political fatigue can creep up on you, showing itself in subtle but draining ways. Do you find yourself avoiding the news or feeling exhausted after scrolling social media? Maybe political conversations with friends and family leave you frustrated, angry, or stressed. This constant cycle can leave you emotionally drained, feeling powerless to effect change, and even disconnected from people you care about. These feelings aren’t just “in your head". They’re valid responses to the noise and tension of today’s political climate. But acknowledging them is the first step toward finding relief. When you understand how this anxiety manifests, you can take meaningful steps to protect your emotional and mental well-being. Be Mindful of Your Triggers Sometimes, stepping away is the best option. Political conversations—especially heated ones—can trigger stress and anxiety, leaving you feeling worse than before. Pay attention to your emotional responses and set boundaries when necessary. It’s okay to remove yourself from discussions that feel overwhelming or unproductive. Practicing self-care, whether through a favorite activity, a moment of solitude, or deep breathing, can help you stay grounded. If a discussion is unavoidable, take a moment to breathe and enter the conversation with a calm and prepared mindset. You don’t have to prove a point or win an argument. Your mental well-being comes first. Take Breaks from the News You don’t have to keep up with every headline to stay informed. In fact, constant exposure to breaking news can do more harm than good, amplifying your stress and clouding your perspective. Give yourself permission to unplug—whether for an hour, a day, or even a weekend. Use that time to focus on activities that replenish your energy, like spending time with loved ones, enjoying nature, or pursuing a creative hobby. Stepping back doesn’t mean ignoring important issues. It means creating space to process information objectively and prioritize your mental health. Use Breathing Techniques for Quick Relief Breathing exercises are a simple but powerful way to manage political anxiety. Techniques like box breathing (inhaling for four counts, holding for four, exhaling for four, and holding for four) activate your body’s relaxation response, helping you stay calm and focused. These exercises are easy to practice anywhere—whether you’re in the middle of a stressful conversation or trying to wind down at the end of the day. For step-by-step guidance, download Breathe Easy: 11 Breathing Exercises for Anxiet y . This free resource gives you practical tools to start feeling better today. 

If you struggle with anxiety and stress, it can feel impossible to avoid their effects on the body and mind. In today's busy world, anxiety has become an unwanted but common companion to many of us. Fortunately, there's a simple and accessible tool to help manage these overwhelming feelings: breathing exercises for anxiety. These exercises are not just a trend but a scientifically backed method to regain control in stressful situations. Like all health conditions, anxiety is best treated with the help of medical professionals. While these exercises can provide immediate relief from anxiety symptoms, they work best when integrated into a broader anxiety management plan that might include therapy or medication. Let's explore some of these benefits for those seeking peace of mind. What are Breathing Exercises for Anxiety, and How Do They Help? Breathing exercises for anxiety involve controlled breathing techniques specifically designed to manage stress and reduce anxiety symptoms. Using these techniques, you can activate the body's parasympathetic nervous system, which counteracts the stress response and promotes relaxation. The practice commonly includes techniques like deep breathing and diaphragmatic breathing, each targeting different aspects of stress regulation. The beauty of these exercises lies in their ability to promote mindfulness and induce a state of calm in stressful situations. By focusing in on your breathing, you can experience a tangible reduction in overall anxiety levels. Regular practice equips you with a practical tool for responding to stress, leading to improved emotional well-being. Incorporating these breathing techniques into your daily life can serve as an antidote against the tides of anxiety that come with everyday life and can become a useful preventative measure, aiding in reducing the overall effects of anxiety. How Often Should I Practice Breathing Exercises to Manage Anxiety? Consistency is key in effectively managing anxiety through breathing exercises. To maximize the benefits, it's essential to incorporate these techniques into your daily routine. Aiming to practice breathing exercises every day provides the best results, as it helps build a habit that reinforces relaxation and control over anxiety. Short sessions multiple times a day may prove more effective than one lengthy session. This approach helps maintain an ongoing sense of calm and allows you to tap into these exercises whenever stress arises. Beginning with just a few minutes per session and gradually increasing the duration ensures comfort and prevents overwhelming feelings. It is crucial to listen to your body and adjust the frequency and duration according to personal needs and stress levels. - Start Small: Begin with 5-minute sessions, gradually increase as comfort grows. - Daily Routine: Integrate exercises into morning or evening routines for consistency. - Flexibility: Adapt frequency based on daily stress levels and personal comfort. A consistent practice not only builds resilience against anxiety but also becomes a proactive strategy that cultivates long-term emotional balance. What are the most effective types of breathing exercises? There are many medically reviewed breathing techniques that are effective in managing anxiety and promoting relaxation. To help you get started, we’ve put together a guide featuring some of the most effective breathing exercises that you can practice anywhere. Download our free PDF Guide . 

In our fast-paced lives, the value of taking the time to care for ourselves is often overlooked. "Self-care" is a buzz word often thrown around, but what does this practice actually entail? Today, we're exploring the power of self-care, illustrating why prioritizing yourself is not only beneficial, but an essential for living a happier, healthier life. Whether you've been feeling overwhelmed by life's demands or simply want to invest more time in your own well-being, incorporating self-care practices into your routine can transform your life. What is self-care and why is it important for you? At its core, self-care refers to the intentional actions and practices we engage in to maintain and improve our physical, mental, and emotional well-being. This involves making a conscious decision to prioritize your own needs and well-being. Self-care can encompass a variety of activities, such as nourishment, meditating, taking time to relax, and pursuing hobbies that bring you joy and relaxation. By prioritizing self-care, people can significantly reduce their stress, prevent burnout, and build a greater sense of satisfaction with their overall life. Embracing self-care serves a deeper purpose than just relaxation; it's crucial for personal growth, building resilience, and maintaining a balanced, fulfilling life. Understanding and implementing self-care practices can not only strengthen your ability to care for yourself, but can improve your relationships with others too. What types of self-care are there? Self-care is multifaceted, and understanding its different forms can help you to build a personal regimen that fits your unique needs. These categories include physical, emotional, mental, social, and spiritual self-care, each directed toward a different aspect of well-being. By exploring these diverse facets, you can build a comprehensive self-care toolkit that addresses all areas of your life. - Physical Self-Care: - Regular movement like walking or dancing. - Balanced nutrition and hydration habits. - Ensuring adequate and restful sleep. - Emotional Self-Care: - Daily journaling to help process emotions. - Attending therapy or counseling sessions for support. - Practicing mindfulness techniques. - Mental Self-Care: - Engaging in creative pursuits like painting or writing. - Participating in problem-solving games like sudoku or chess. - Reading books or listening to podcasts that challenge and expand your thinking. - Social Self-Care: - Scheduling regular catch-ups with friends and family. - Setting boundaries to prevent social and emotional burnout - Volunteering within your local community. - Spiritual Self-Care: - Meditating daily to connect with yourself - Practicing yoga for mind-body alignment. - Connecting with nature by doing outdoor activities like hiking or biking. Examples of self-care Investing in your self-care often starts with exploring specific activities and practices that align with your goals. Some unique examples of self-care activities that you can try out and incorporate into your routine are: - Morning Rituals: Start your day with meditation or breathing exercises to set a positive, calm tone. - Creative Outlets: Dedicate time to your interests. Whether its painting, writing, or playing music, engaging in creative pursuits has been shown to relieve stress, improve self-esteem, and boost productivity. - Digital Detox: Schedule regular breaks from screens to help focus on real-life connections. - Gratitude Practice: Keep a gratitude journal listing things you are grateful for each day. Practicing gratitude and reminding yourself what you appreciate about life can reduce feelings of depression and anxiety. How does self-care improve mental health? By prioritizing self-care, you can enhance your mental health and happiness, equipping yourself to face life's challenges more effectively. The consistent practice of self-care can enhance your mental health in a variety of ways: - Reduced Stress Levels: When you engage in self-care, you can enjoy a needed break from daily pressures and environmental stressors, reducing feelings of stress and anxiety. - Improved Focus: Reduced stress helps to improve mental clarity and focus, helping to build your motivation over time. - Increased Emotional Resilience: When you practice journaling or therapy, you gain a greater sense of understanding for your own feelings and thoughts. This can help you cope better with negative emotions and challenging situations. - Boosted Self-Esteem: Engaging in self-care reaffirms your value and self-worth as you commit dedicated time to caring for yourself. Finding self-care ideas that are right for you Self-care is a personal journey, so understanding what resonates with you is so important. Experimenting with various self-care activities allows you to discover what feels right for you. Recognizing that self-care is an evolving concept can allow you to shift your self-care routine along with any changes in your life. - Experiment: Try different activities like art, clubs, or sports to find what excites you. - Self-Reflection: Think of past activities that have brought you joy and try to integrate them into your routine. - Regular Assessments: Evaluate your self-care routine periodically and make any necessary adjustments. - Consistency: Ensure regular practice to see long-terms benefits and improvements. - Openness: Embrace new experiences and be willing to alter your practices based on changing needs. How to Thrive: A Self-Care Guide So we've explored various facets of self care, and how they can improve your life. But what if you need more support in your journey towards self-care? We've made it easy, with our free online resource "How to Thrive". This guide offers practical, easy-to-follow habits that promote physical, mental, and emotional well-being. Start your journey towards a balanced and fulfilling life today with these simple yet transformative steps. Get My Free Guide The Journey to a Happier, Healthier Life Embarking on a self-care journey is a transformative decision that has the potential to enhance your life profoundly. By understanding self care and why its important, you're taking a huge step towards prioritizing your well-being. Self-care shouldn't feel like a luxury that needs to be earned, but a necessity for a balanced, fulfilling life. By exploring the various types of self-care discussed here, you can craft a unique routine that works for your lifestyle. Remember, finding self-care practices that fit is an evolving process that can change with you. Prioritize yourself today for a brighter tomorrow.