Tag: organicsolutions

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Reset with your breath – Love, Wendy

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Regulate your nervous system.

Stay in control of your personal agency, naturally. Keep your mind sharply on your breath which is the most challenging part of using deliberate breathing.

Deliberate breathing brings the body and mind into a state of calm and focus.

Reset…

Take in two sharp inhales. Exhale long and slowly.

When you find yourself triggered, or your emotions are causing you physical symptoms of anxiety, use your breath.

It is your most accessible tool to intervene with your physiology in real time.

When you make mindful breathing/deliberate breathing a regular practice which becomes part of your lifestyle, it is easier to implement, and to be successful during times of high stress and anxiety.

Go to a quiet place and keep your mind on your breath. 
Using substances are only a temporary fix. We always have our breath and it is our most accessible tool to intervene with our nervous system in real time.

I have 13 years of sobriety now and breathing is one of my go to’s when I feel panic or anxiety. 

I had to use this on Friday night and even though I’ve practiced mindful breathing for over a decade, it took me almost an hour to re-center and recover. And afterwards, your body can feel exhausted. This is normal as you guide your brain to center.

It takes a lot of mental strength to stay focused on your breath and not the symptoms of the anxiety episode that you are experiencing. This is why it is so vital to make this a daily practice. 

Your brain then recognizes immediately the pattern of focus and calm. It strengthens the neural pathways over time that support relaxation and focus. It creates an automatic response to stress that promotes emotional regulation and resilience!


To work with me one on one in my coaching program, call 845–263–4094.

Love, Wendy

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Chemical Countdown – Love, Wendy

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“Chemical Countdown” is a way of regulating our nervous system through a deliberate breathing technique when we feel provoked or triggered.

There is power in exercising restraint, which builds resilience and character…otherwise known as emotional regulation. In this space, we pause to ask ourselves if what we are feeling is related to a past trauma, or a real present moment threat.

Staying in the present moment to discern if there is a real threat allows us to stay in control and remain calm, as well as disarms the other person or situation. It allows us to focus on our breathing, and to redirect our thoughts. A “Wise Mind” strategy.

Releasing our emotions through healthy practices is more productive than engaging in unnecessary banter.

Love and blessings,

Wendy

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A Love Letter to our Wellness in Recovey Community – Love, Wendy

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Thank you for trusting me with your personal stories yesterday and last night.

Wow.

There is so much truth to the fact that we ALL have a story, and that when we share our stories, it allows us to feel supported, and to support others who are experiencing challenges, adversity and heartbreak.

Please know that suffering does not discriminate. However, as we come together and we share our experiences, and we pray for each other, we build a loving community, a spiritual community, where we also build resilience. And the more we practice resilience through healthy practices, daily, the stronger we become…the more resilient we become.

We adapt and navigate with mindful determination through the stress, we continue to be productive, go to work, enjoy our family and friends, love, laugh, cry, all together, knowing we are not alone. One day at a time. One hour at a time. One moment at a time.

I shared my personal story of my own 13 year recovery from substance use disorder as well as my daughter’s ongoing battle with this life threatening disease. You reached out privately to share your similar story and experience. And so many of you told me you had not shared before. To unpack that build up of burden is a relief to our physical and mental health.

What I have learned over the years in working in this field, and having the lived experience is that we NEED each other, and we experience comfort when we feel a part of a loving community. And we all deserve to live in peace and wellness, no matter our circumstances.

WE are not alone when we speak our truth and ask for what we need. And inherently, we know what we need to feel better. It will look different for everyone, and will change over time with our circumstances.

Love, kindness, support, prayer. COMMUNITY.

KEEP SHARING.
KEEP PRAYING.

Find whatever healthy practice provides you with wellness and peace, and take time for your self care every day.

You have the right to live your life in peace, joy, and wellness.

You can read my entire story in my book Write Pray Recover:A Journey To Wellness Through Spiritual Solutions and Self Care on Amazon and online bookstores worldwide. https://a.co/d/iUCD8NW

Thank you.

Love and blessings,

Wendy ❤️

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Empowering Wellness – Love, Wendy

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Using healthy self care practices are the tools that empower my wellness.

Two of my favorite tools are breathwork and music which are grounding, no matter what’s happening around me. It’s like building my own little sanctuary in my body and my mind which ripples into my external space…a space where I can breathe, reset and feel safe.

I always say that breathing is an access point for improving our self-awareness and self-regulation. It is our most accessible tool for intervening with our physiology in real time. Music reminds me of simpler times, and elicits a deep sense of connection.

Empower yourself through healthy practices and do not allow external turmoil and disorder to dictate your inner peace.

Love and blessings,

Wendy

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Caring for your mental and physical health during these unprecedented times – Love, Wendy

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The brain has its limits when it comes to processing information, especially when it’s complex or emotionally charged.

Psychologically, we tend to get overwhelmed when we are bombarded with too much uncertainty, bad news, or major shifts in their environment. This type of overload (allostatic load–a physiological stress response when repeatedly exposed to stress which is affecting our wellness. DAILY self care is needed for balance and wellness) is where stress hormones like cortisol ramp up, and it becomes harder to focus or make decisions.

When we are observing our fundamental rights and our democracy under attack constantly throughout the day and in a very short amount of time, we feel our safety net blowing in the wind and our once solid foundation crack.

We are watching the erosion of our rights and freedoms.

Practicing extra self care, especially during times of external chaos is the one thing we have control over. We must preserve our personal power. It’s like putting on your own oxygen mask first before you can help others. Our family, friends, our adult children, our grandchildren, our students may be looking to us for comfort and guidance.

By preserving our personal power, we are more inclined to stay grounded and resilient when everything feels overwhelming, and in this space we are able to support others.

I literally felt breathless last night as I tried to fall asleep. I had to do mindful breathing for awhile before I was able to feel more at peace. Deliberately implementing a relaxed breathing pattern calms a dysregulated nervous system.

Our breath is our most accessible tool to intervene with our physiology in real time.

I made the following changes and I am suggesting these to you, my dear readers, as a possible source of alleviating the chronic stress and taking back your personal power.

  1. Turn off all news notifications on your cell phone. I only left on the “emergency notification.”
  2. I only watch the weather on the television, never the news broadcast as they tend to bombard us with the same information over and over.
  3. Engage in self care practices that bring you peace and wellness. There is a wonderful mantra that I practice from “A Course In Miracles” that says, “I can choose peace rather than this.” Whenever I begin to feel my body tightening and my heart racing, I remind myself of this simple yet powerful mantra.
  4. I am a writer, so writing is so cathartic for me as I release my thoughts and emotions onto the paper. Perhaps journaling your thoughts and emotions would be helpful. Writing stimulates the RAS Reticular Activation System in the brain and this part of the brain filters and processes information. SO EFFECTIVE.
  5. Getting outdoors to breathe the fresh air and to release the overwhelming negative energy through a walk in nature is so comforting. I always come home feeling calmer, more peaceful and hopeful.
  6. I listen to “Calm Radio” on Pandora.
  7. I practice mediation and mindful breathing and stretching.
  8. Give yourself whatever you need…i.e., your favorite cup of tea, coffee, light candles, essential oils, etc. A healthy practice supports a healthy mind and body.
  9. Talk to a trusted friend or loved one. DON’T get stuck on the negative. Going around and around about the negative creates a downward spiral of our mental health.
  10. IN ANY MOMENT WHERE WE FEEL STRESSED OR TRIGGERED, WE CAN CHOOSE TO USE OUR “RATIONAL AND WISE MIND” VS OUR “EMOTIONAL MIND,” IF WE ARE PRACTICING ONGOING SELF CARE. IN THIS MOMENT, WE CAN STOP AND ASK OURSELVES, “WHAT ACTION/PRACTICE WILL SERVE ME BEST IN THIS MOMENT? WHAT WILL PROMOTE MY WELLNESS?”

Allow your brain space and time to receive information, and use the information as it pertains to your individual situation.

Most of what we are experiencing is out of our control. Focus on yourself and your loved ones.

Do whatever you can to preserve your physical and mental health by practicing daily self care, and do it often throughout the day.

Release any thoughts of worry. Be prepared for unexpected events in whatever way brings you peace. And remind yourself often…

“I can choose peace rather than this…”

Love and blessings,

Wendy

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Pause – Love, Wendy

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Today, before you make a choice to numb your stress with an unhealthy substance or behavior, please ask yourself, “How is this going to be productive in navigating this situation?” “What other action could I take to bring me peace in this situation?” “Who can I talk to about my feelings?”

One hour at a time. Baby steps.

It’s easy to fall into the trap of quick fixes when stress hits, but they rarely offer lasting relief.

These questions give you time to “Pause” which is a practical approach to making the healthiest decision for yourself.

Taking it step by step keeps things from feeling too overwhelming.

Love and blessings,

Wendy

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Spiritual Immunization – Love, Wendy

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Spiritual immunization means putting oneself first, daily, using spiritual solutions and self care practices. This includes any healthy practices that create an environment of peace, joy and wellness with a foundation in faith and gratitude.

When we are “spiritually immunized,” we set limits, and implement healthy boundaries to protect our own energy. We are deeply connected to Spirit, and we are of service to others seeking a spiritual immunization and spiritual lifestyle.

When we are “spiritually immunized,” we are unshakeable in our faith regardless of the cacophony of intended distractions that surround us by those who have not yet found their Divine light within.

When we are “spiritually immunized,” we continue to lead by example, radiate positive energy as we lead the way, and we stand ready to guide those who step onto their spiritual path when they are ready.

When we are “spiritually immunized,” we know that we are lovingly guided, and we live with peace in our soul…

Life is not meant to be stressful and chaotic.

A “spiritual immunization” reminds us that our wellness comes first, to stand in faith, and to allow ourselves the freedom to live, laugh, love and learn.

Spiritual immunization promotes wellness.

Love and blessings,

Wendy

BOOK, Harmonious Health 4 Life

From Stress to Serenity- Love, Wendy

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Our emotional health is such an overlooked factor in influencing the length and quality of an individual’s life.

Shaping lifespan refers to the ways in which both genetic and environmental factors influence the length and quality of an individual’s life. The concept encompasses a range of biological, social, and lifestyle determinants that interact to affect longevity. 

Poorly managed, or unmanaged chronic stress, an allostatic load, fuels unhealthy coping habits like overeating and substance use that promotes dis-ease, eroding health and wellness, and shortening one’s lifespan, especially when we are not taking time to practice self care to balance our emotional and physical states. When we are experiencing chronic stress, the body remains in a constant state of ‘fight or flight,’ which leads to persistent inflammation, hormonal imbalances, and a weakened immune system.

This ongoing wear and tear, known as allostatic load, accelerates the aging process, increases susceptibility to chronic illnesses like heart disease, diabetes, and autoimmune disorders, and can severely impact mental health.

Moreover, in severe cases, poor emotional health impacts one’s longevity when individuals who are feeling unwell, emotionally, or living with a mental health disorder that goes untreated, tragically end their own lives prematurely…which is occurring at unprecedented rates.

At this time of year between holiday stress, financial stress, living with a chronic illness, grieving those we’ve lost, or reflecting on a year filled with challenges, it’s imperative to remember the importance of self-compassion and balance. 

When we actively practice self-care—whether through mindfulness, exercise, healthy eating, or seeking professional support—we can counteract the effects of stress, restore balance to our bodies and minds, and cultivate a more sustainable, healthier lifestyle.

When we invest in our well-being, we promote long-term health, vitality, and even longevity. The choices we make for ourselves on a daily basis either creates inflammation, or wellness.

Please remember to take a break when you need to during this season, and throughout the year as a lifestyle practice.

This can look like unplugging from social media, daily intentional self care, or reaching out to a trusted friend or mental health professional when you need support.

TAKE A BREAK.

For more self care and spiritual solution ideas to manage your chronic stress, read my book, Write Pray Recover:A Journey To Wellness Through Spiritual Solutions and Self Care.

This is an interactive journal that guides one from stress to serenity.

https://a.co/d/3ZSZsHv

Wishing you and yours a healthy, joyous and blessed holiday season.

Love and blessings,

Wendy

BOOK, Harmonious Health 4 Life

Your Spiritual Compass – Love, Wendy

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That intense, warm intuitive feeling in the depths of your gut is angel communication. Pay close attention to these details from the Divine.

The language of the Divine is unmistakable and speaks not through loud demands, but through a gentle tap on the shoulder, feelings, or synchronicities that resonate deeply within…

Follow your spiritual compass.

Love,

Wendy

BOOK, Harmonious Health 4 Life

Managing Daily Stress For Lasting Wellness – Love, Wendy

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Find your inner strength and resolve to allow your mind to steer you towards wellness, recognizing that true resilience comes from within with every opportunity that affords you to practice navigating with a clear mind and healthy body, not from the fleeting relief of external substances. External situations, no matter how challenging, should never dictate your choices or push you towards unhealthy coping mechanisms.

By recognizing and nurturing your inner clarity, you have the opportunity to make healthy practices a lifestyle. Try grounding yourself in healthier ways to manage stress—such as mindfulness, exercise, organic foods, loving connections, and self-reflection where you empower yourself to face life’s challenges and adversity, disappointments and hardships with awareness, grace and stability.

In choosing wellness over temporary escapes, you honor your body and mind, building lasting strength, and a sense of agency that no external circumstance can take away. Remember, the power to heal and grow always resides within you when you practice daily self care, self respect and self preservation.

As it states in my book, Write Pray Recover:A Journey To Wellness Through Spiritual Solutions and Self Care, “Self care is the actions that we take to achieve wellness, and wellness is where we stand in our power.”

Take care of yourself for yourself, and to demonstrate to others how you expect to be treated. By honoring your own needs and setting clear boundaries, you show others that you value yourself and deserve to be treated with kindness and consideration. 

And perhaps, you will encourage those observing your agency and practices to set their own standards a little higher.

Love and blessings,

Wendy