Health From The Inside Out

Are you a client looking for treatment that honors your whole body? Offers options to treat injury, disease, pain, obesity in addition to things like depression, anxiety, trauma to name a few? Then Check out My “Out of the Office” Blog to find education on mental health, physical health, workouts you can do anywhere, easy quick meals that support increased mental health, and more. This is the place clients can go between sessions to stay focused on their treatment goals.

Are you a therapist interested in a more holistic treatment? Want to better understand the “art” of therapy? Or gain insight into treating physical issues clients present with? Want to know more about how the body is impacted by mental health? Understand the role of the nervous system and polyvagal responses in treatment? Deepen understanding of common mental health presentations within the structure of the body? – The Somatic Psychologist Blog is For You. Read More Below.

How to Plan a Budget-Friendly Self-Care Getaway

Guest Post by Cheryl Conklin at www.wellnesscentral.info

Photo Credit: Pexels

Do you ever feel like you’re just dying for a vacation? It may be truer than you think. Non-stop work with no quality breaks is definitely bad for your creativity, productivity, and even your physical and mental health. However, many of us go for years or longer without taking a trip to get away from it all. This delay often comes down to costs. That said, there are plenty of ways to affordably manage a self-care-focused getaway.

Search for Deals

To get the absolute most bang for your buck, try to find travel deals you can use to help finance your trip. For example, you can book your rental car, hotel stays, and other travel costs through sites like Google Flights, Hotels.com and Hotwire. Another fruitful way to save money on your trip is to check tourist sites and travel companies. These agencies understand the expenses involved in vacation, and by offering discounts, they can bring in customers they otherwise couldn’t reach. So, look around online or reach out to your destination’s tourism office to figure out what kinds of offers are available.

If you want to save even more and will be gone more than one night, consider a private rental. Not only will you have more space, but you’ll also save on dining out since you’ll have access to a kitchen. Plus, privacy is much more attainable when you’re in your own space, meaning you can get more out of your self-care endeavours. 

Hit the Road

One great low-cost way to travel is to go on a road trip. You can make the most of your journey by stopping at plenty of destinations on the way. Not only does this give you the chance to experience places you’d probably never see otherwise, but it’s also relatively low-cost. Roadside attractions know they’re riding on tourist interest, so they have to stay affordable.

Go Camping

Looking for an escape from the hustle and bustle of urban living? Consider going camping. This is a great way to connect with nature and get some time away from phone screens and car horns. Since campground fees are usually low, you only need to worry about the cost of gear. If you don’t have your own tent, don’t fear — you can rent camping gear through outdoor shops. If nothing like that’s available near you, ask your friends; Someone may have gear you can use. If you need to buy gear, avoid costly camping retail stores and look to sites like Overstock instead. Here, you can find all the equipment you need at a lower price, especially if you can tack on promotions or coupons. 

Go for the Secret Staycation

Getting away doesn’t always require actually getting away. Simply spending time off work and out of your routine can go a long way toward giving yourself the break you need. However, to really nail in these benefits, keep your stay-at-home plans to yourself. Anyone you tell has the potential to stop by or expect you to come hang out since “you’re free, you can make it!” By just saying “I’m on vacation that week” and leaving out any specific details about your time off, you can make a staycation a legitimate retreat.

Consider Voluntourism

Finally, you can get some time away from your regular routine and help the world all at once by embracing voluntourism. These sorts of trips are usually lower cost since you’re not traveling to hit the beach and lounge. These usually come with a lot of hard work and often require significant manual labor. However, when the workday is done, you’re free to explore the area and have some time to yourself. These trips aren’t for everyone, and if you work a physical job, they may not be the respite you really need. However, working with your hands can be a surprisingly effective breather for those who spend most of their days at a desk.

Vacation isn’t just fun; it’s legitimately good for you. Getting some time away from your regular routine is some of the absolute best self-care you can give yourself. By finding affordable ways to travel, you can take the trip you need to recharge your batteries. 

Move Forward With Well-Being in Mind

Man running on track.

Guest Post by Cheryl Conklin at WellnessCentral.info

Photo by John T on Unsplash

Big life changes mean it’s OK to cut back on self-care and knuckle down on what’s important, right? Wrong. Whether you’re going back to school, starting a new career or buying a home, well-being is more important than ever, as you’ll need the boost in energy, stamina and peace of mind to get ahead. Courtesy of StacyRD.com, here’s how to keep up the momentum:

Stay Fit

First of all, unless you’re taking up sumo wrestling, getting fat is definitely not part of your plans. Besides, jogging, cycling and aerobics actually give you more energy by increasing your overall fitness and boosting your mood, according to a doctor cited by the website Everyday Health. There are ways to keep it from taking too much time such as a workout plan, a dynamic warm-up, compound movements and up-tempo music to keep you rolling through your workout. 

Of course, all those burpees are useless if you gorge on pizza and burritos every evening. You need to plan healthy meals that give you the stamina to keep on keeping on even when the days are long. Preparing them doesn’t have to take hours, and world-famous chef Jamie Oliver has come to the rescue with dozens of recipes, some which take as little as 10 minutes to prepare. 

Don’t forget that staying fit and eating healthy are the bedrock of well-being. The physical and mental benefits keep your body and mind in peak condition to tackle whatever challenges the day throws at you. This is crucial for those suffering from drug or alcohol addiction as they put the pieces of their lives back together.

Tend to Your Teeth

Oral health is more than just a pretty smile. In fact, when it goes downhill, it’s linked with serious medical concerns like heart disease and diabetes. If you have let your dental care go, get back on track. Pick up your brushing, flossing and antibacterial rinse routine. If you neglect your teeth because it’s hard to do those things due to misalignment, or you just don’t like your smile, explore in-home treatment options like byte. It’s a convenient and affordable alternative to traditional dental corrections like braces. There is no reason you need to be uncomfortable with your own teeth, and every reason to take good care of them.

Learn to Relax

Who’s got time to sit in a quiet room and think about nothing? You do, or at least you’ll make time once you learn about the benefits. For starters, this ancient practice leads to a marked reduction in stress, according to well-being website Healthline. By training your mind to focus and redirect your thoughts, you can cast worries away while lowering blood pressure and reducing inflammation. Improved sleep patterns are an added bonus. For help getting started, check out these guided meditations.

There are other activities that will give you the same effect while bringing your body into play. These include yoga, which has risen in popularity thanks to the increased well-being it provides in addition to the boost in flexibility and coordination. It takes only 10 minutes in the comfort of your own home with nothing more than a mat to get started. 

Get to the Beat

Don’t let that guitar gather dust in the corner of your bedroom. It’ll help you in more ways that you can imagine. It works similar to meditation in increasing mindfulness by drawing attention to the movement of your hands while you strum the strings. There is also evidence that playing music improves your memory capacity, leading to improved academic performance.

And don’t forget to listen. You already know that music makes you feel better, but do you know how? It’s through a boost of oxytocin, a “feel good” chemical in your brain that is similar to morphine. This means that putting on the right tunes before bed will help you drift calmly off to sleep, allowing you to wake up fresh in the morning with energy.

Enjoy the Fresh Air

Get out. You need nature more than you can imagine, and a major life change isn’t going to change that. That’s not a problem if your weekend is still intact and you can head to the hills. According to an article in Health Fitness Revolution, time in the great outdoors boosts attention spans and problem solving skills by up to 50 percent while increasing creativity. If you’re stuck in the city, plan a trip to the nearest park for the same benefits in smaller doses.

Once you’re back, you can attack your challenges with a clear mind and renewed energy. Good luck on your journey and don’t forget to eat your greens.

Image via Unsplash.

How To Banish Burnout At Work And At Home

Man working

Image via Pexels

Guest Post By: Cheryl Conklin

Burnout is, according to Healthline, “a state of mental and physical exhaustion that can zap the joy out of your career, friendships, and family interactions.” And it is a very real phenomenon that many professionals experience at some level throughout their careers. Fortunately, career burnout is something you can thwart before your light begins to fade. Here are some practical tips to beat burnout both at work and at home.

At Work

  • Be a better leader. When you have great leadership skills, your employees will never have to question what they need to do, how it needs to be done, and when. They will look up to you as a mentor instead of simply the person that signs their paycheck. Once you refine your leadership skills, you can easily lead your organization through good and bad times with the kind of positive mindset people find contagious.
  • Enhance your education. Leadership is just one business skill you can sharpen to be more effective in the office. It is never too late — and you never have too much or too little experience — to pursue mastery in other areas. Business management and marketing are two of these, and pursuing a business degree online will allow you to continue to work while improving your professional acumen.
  • Improve company morale. Career burnout is often caused in part by the negative attitudes of those within your organization. This is an easy remedy, and you can improve employee morale by maintaining an open line of communication and recognizing a job well done. Connecteam points out that simple recognition motivates more than three-quarters of employees. This can lead to greater productivity and less stress throughout your entire organization.

At Home

  • Vacation often. Taking a vacation — even a quick weekend trip — increases mindfulness and can give your brain a much-needed boost. While you may not be able to enjoy a lengthy sabbatical, do prioritize family vacations or solo sojourns every few months. After each trip, you’ll notice you are much more productive and positive than you were before your sabbatical.
  • Leave work at work. 50 — this is the number of hours that the American Institute of Stress says pushes most American workers toward feelings of burnout. As an executive, you may be tempted to work from the office five days a week and respond to emails and telephone calls in your off-hours. Limit this as much as possible, and make sure that your superiors and subordinates are aware of your boundaries. Remember, you have to have personal time to be most productive during your professional time.
  • Engage in healthy habits. The actions you take each day to better your health will help you keep your flame burning bright at work and at home. Health threats, such as sleep deprivation, malnutrition, and untamed stress, will follow you to the office and stick around long after you’ve clocked out. Do yourself a favor and get plenty of sleep, eat well, and exercise. These — along with other healthy habits, including socializing and keeping a clean home — will go a long way toward beating career fatigue.

Career burnout is an alarming phenomenon that can leave you stagnant in your career, no matter how close to the top you climb. But you can avoid it by taking steps now to improve your work and home environment. The above tips are a great place to start. 

Does burnout have you feeling overwhelmed and depressed? Dr. Stacy’s seven-day course can get you to shift your mindset to get back on track. 

Ways to Thrive As You Recover From Tough Times

Man with outspread arms facing sun

Photo via Pixabay

Guest Post by: Melissa Howard from stopsuicide.info

Reaching out

Know that you shouldn’t have to rely wholly on yourself. In order to thrive in your new life, it’s crucial to have a positive support network you can rely on. Counselors, mentors, friends, and family members can all serve as a network to help you when they are feeling vulnerable or alone. 

Repairing broken relationships

As you struggled, you may have been left with damaged relationships. With your recovery, you may find yourself with the overwhelming task of reaching out to those you may have hurt. While not every relationship is salvageable, it’s still possible to mend broken relationships, so don’t lose hope.

Removing triggers

A trigger is anything in your life that initiates the desire to return to negative behavior. When you are in recovery, it’s important to eliminate triggers from your environment that can cause you to slip back into your old ways. Triggers are linked to memories or situations and may include smells, stress, specific people, places, and dates. To remove triggers from your life, you may need to leave old relationships behind, switch careers, or even move to a new area of town. 

In order to begin the process of removing triggers from your home, it’s important to get help. Ask a friend, relative, or professional to assist you in removing everything that you associate with your previous lifestyle. Then, give the space a good cleaning. Scent can be a powerful trigger, so wash all linens, window coverings, and clothes in a new laundry detergent with a different scent than you’re used to.

Rejuvenating your body

Regular physical activity can help those in recovery avoid slipping back to their old ways of life. Vigorous physical activity releases chemicals called endorphins, which alleviate pain and cause feelings of happiness. When you incorporate regular exercise into your routines, you’ll find that you can experience natural joy, decreasing the need to turn to destructive behavior.

Look into practices like meditation, reiki, and yoga to promote the healthy flow of energy through your body. In a nutshell, a balanced flow brings health while an interruption of this flow can bring about illness and the like. By balancing your chakras, you not only heal your body but your life as a whole.

Reinventing yourself

When you’re stuck in a rut, sometimes the best way to pull yourself out is by throwing yourself into an exciting new project. If you have an entrepreneurial side, this could mean starting your own side hustle for supplemental income or even building a business from the ground up. By focusing on a new career move, you’ll be able to channel your energy into something productive.

Know that starting a business means tackling a long to-do list, so you have to be up to the task and challenge. Along with coming up with a unique name for your company, forming an LLC is one of the first items that you can take care of. This is one way to keep your personal assets secure and earn some helpful tax deductions. If you’re not sure how to start this process, connect with a budget-friendly online formation service for assistance.

Yes, you can thrive in health and recovery by keeping in touch with your support network and acknowledging triggers in your lives. Changing your life is a gradual process — it doesn’t happen overnight. But by avoiding triggers, incorporating a healthy lifestyle, and pursuing positive activities, you can pave the way for a successful future. 

Let Studio B Professionals help you along in your journey to recovery. Book a therapy, personal training, nutrition, or wellness coaching session today. 970-422-1761

The Benefits of Learning a New Skill and How to Get Started

Couple dancing

Photo via Pixabay

Guest Post by: Cheryl Conklin of Wellnesscentral.com 

Of course, there can be financial benefits that come with learning a new skill. Depending on what you take on, you may be able to make money doing it, or it might even become your primary source of income. It’s important to stop thinking of this venture as something to be nervous about and simply tackle it head-on. After all, you are your own worst critic! Starting out slowly will take some of the pressure off and allow you to just enjoy the experience.

Stacy Reuille-Dupont, PhD, offers some great tips on how to get started with a new skill and why it’s so beneficial.

Get Social

Once you’ve settled on the skill you want to try, it’s important to think about where and when you’ll do it. You might decide to take a class, where you’ll meet like-minded people who are all starting off on the same level as you. Whether you want to try ballroom dancing, learning a new language, or making pottery, the possibilities for forming new connections are limitless.

Use It as Therapy

Many skills and hobbies are of the creative kind, which means you can use it to your advantage when it comes to your mental and cognitive health. Being able to channel your emotions through an expressive medium — like painting or dancing — can be especially beneficial. Also, starting a garden, which might involve planting trees or bushes, is a great hobby for seniors, as it provides a moderate amount of exercise and plenty of fresh air. You can also improve your mental and physical health by joining Stacy Reuille-Dupont’s 30-Day Reboot Program, which gives you the tools and guidance needed to maintain a healthy diet and commit to a workout regimen.

Take Your Hobby to the Next Level

Your newfound pastime may have the potential to generate revenue, either on the side or as a replacement for your full-time job. Before you start to market your product or service, you’ll need to take the proper steps to set up and promote your business. Choosing a name, designing a logo, and creating a website are probably the first things that come to mind, but they aren’t actually at the top of the list. First, you’ll need to create a legal business entity to operate your small business. Many first-time small business owners choose an LLC because of the limited liability, tax advantages, and overall flexibility. As an added benefit, a Colorado LLC is easy and inexpensive to set up online, saving you money on an attorney. You’ll also need a separate business bank account and a way to keep track of your income and expenses, like an inexpensive do-it-yourself accounting software.

Boost Your Brainpower, Reduce Anxiety

One of the best benefits of learning a new skill — and practicing it often — is that it boosts your brainpower and memory function while reducing stress and anxiety, making it the perfect way to help your mental health along. If you’ve suffered from depression, stress, or a mental health disorder such as PTSD, learning something new and focusing your time and energy on it will help you work on feeling better.

Learning a new skill can quickly become something that changes your life in the best possible way, but it’s important to keep in mind that some hobbies aren’t for everyone. If you find that you aren’t getting anything out of your new skill or that you don’t enjoy it as much as you thought you would, move on to something else. Don’t be hard on yourself! Hobbies should be fun and should reduce stress, not add to it.

Inexpensive Ways To Take Care Of Yourself, Even During A Pandemic

Woman Relaxing in Bathtub

Guest Post By: Justin Bennett of http://healthyfit.info Justin can be reached at jbennett@healthyfit.info

Photo by Andrea Piacquadio from Pexels

When the World Health Organization officially declared COVID -19 a global pandemic in March, the world as a whole effectively shut down. And even closer to home, most of us have had to change the way we live and act each day.

There is a high probability that you’ve shifted your efforts from self-care to caring for your children, spouse or significant other, or aging parents. And although you are right to do your diligent duty, you can’t forget about yourself. Remember, you have to take care of yourself so that you have the physical and mental energy to get through this pandemic with your health and sanity intact. Here are some resources that can remind you how to do just that—without overspending.

Wellness coaching from one of Studio B’s Professional Health Coaches can make a huge difference in adhering to healthier behaviors.

You are just as important now as you were before the crisis. Treat yourself that way. From meditating and exercising to eating well and avoiding social media, these inexpensive ideas are a great start.

For expert therapy, wellness coaching, and personal development and growth strategies, connect with Stacy Reuille-Dupont today!

In this episode, I talk to Stacy Reuille-Dupont, PhD.  Stacy is a licensed Clinical Psychologist, a licensed addiction counselor, a certified nutrition coach, and a certified personal trainer.

Stacy incorporates Psychology and movement to help you get results! In this episode, we talk about her fitness club burning down, how to manage stress during COVID-19, and using movement to improve your mental health!

 

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Here’s How You Can Sleep Well Even if You Have Back Pain

Woman's spine

Guest Post by: Cheryl Conklin of WellnessCentral.info

Back pain is one of the leading causes of sleep issues. You can’t get comfortable, don’t get restful sleep, and have problems that carry over into the morning. It can make you fatigued and lead to other health issues. Whether you wake up with back pain or you’re heading to bed in pain from a long day of working your muscles, there are many things that can help you manage your back pain. These include medicine, physical therapy, and surgery. However, there’s also one surprising way that’s been proven in a study to be of potential benefit.

Apps May Be the Answer

The study was conducted in early 2019 and showed that participants with back pain that used a management app for 12 weeks found more relief than those that didn’t. Does this mean apps are the answer? It couldn’t hurt. With that in mind, here are a few apps to start with to see if they can help with your back pain and related issues. 

Stretching Before Bed

Stretching before bed is one of the best things you can do to release any pent up tension or aches and pains you’re feeling in your back. It will help relax the muscles so you’ll sleep better. With apps like 6 Minute Back Pain Relief, which is a gentle workout program that helps to reduce your back pain or Yoga for Back Pain, which uses yoga poses made specifically to reduce back pain, improve flexibility, and stretch your muscles. 

Relaxation Apps 

One way to reduce your pain is to reduce your tension. That can be achieved by relaxing your mind and body before falling asleep. Just like stretching and yoga are meant to help, so is meditation. With Headspace, you can learn to meditate, live mindfully, get expert advice from a former monk, and enjoy themed sessions, including stress reduction, sleep-enhancing, focus improvement, and anxiety relief.

Diary Apps

Recording how you’re feeling will help you better track your back pain so that you can determine any patterns and share results with your doctor. With CatchMyPain, an intelligent pain diary app that helps you track your pain, you can even connect to similar patients and trade tips. The app also provides a body model that lets you draw where your pain is and label the intensity of your pain. You can also track your happiness, stress, and fatigue, record your medication intake, and much more. It’s the perfect way to help you track what’s happening with your pain. 

iTens Device

TENS devices are made to provide pain relief stimulation to areas that are experiencing pain. TENS devices work by sending tiny electrical signals through your skin, which intercept pain signals and keep them from reaching your brain. They’re used by athletes for pain relief and faster recovery. iTENS is an app-controlled version of this device that can help you get over your back pain. With customizable settings, you can use it on various body parts and pain levels. With the app, you can control these settings and even be able to track your results after each session. iTENS can be used on your ankle, knee, wrist, back, and shoulders. 

One Last Thing

Using apps on your phone overnight (or even your smartwatch) can run the battery down. In addition, some apps require the use of your plan’s data. Running them overnight could eat up your data and lead to overage charges. You can avoid this by looking into unlimited phone service plans, which will give you more data to explore apps that will bring you a better night’s sleep. Either way, giving yourself the tools you need to overcome sleep issues is a good start. 

Although back pain can disrupt your life, there are steps you can take to help alleviate some of that pain. And while you might not be able to eliminate it altogether, you can find ways to give yourself some reprieve to help you get a good night’s sleep.

Image provided by guest author, Cherly Conklin via Pixabay