When the December Blahs Hit

December is my mental slump month. I recently posted about the top triggers for holiday anxiety, but to be honest, holiday anxiety is not something I struggle with throughout the month. But my “December Blahs?” They’re definitely a struggle and always have been.

Though I’ve never been formally diagnosed with Seasonal Affective Disorder, my mood definitely shifts after Thanksgiving. The husband often catches it before I do. This year, I started feeling it earlier than usual. For me, it shows up as complete lack of motivation and willingness to engage. That’s the first symptom. I know from past history that if I let it linger there, I’ll take a deeper dive into true depression.

Last week, I made a trip to the library to load up on some fun holiday reading. As I gathered my stack of no less than seven books, I had this sudden despairing thought that it seemed like such a task to start a new book. Listen – new books bring me so much joy, so that thought was definitely an alert for me. When things that I consider fun stop feeling fun, that’s a sign that my mood is starting to tank.

At that moment, I realized I needed to take a step back and slow it down. I made no plans to fight the lack of motivation with excess activity, to beat my brain and body into submission like I used to. Instead, I came to the realization that for the rest of December, I’m committing myself to erasing to-do items off my lists. I’m not going to fight the blah. Instead, I’m going to recognize it for what it is, and re-adjust my expectations of myself.

This is a difficult mindset shift for me. I like to fill my schedule, I thrive with activity and overscheduling, and I love to have a thousand different plates spinning at one time.

Not for the rest of December.

Continue reading “When the December Blahs Hit”

The Power of Breathwork for Mental Health

Learning to breathe has been one of the most impactful tools for my healing.

When you experience trauma, on any level, the last thing you want to do is intentionally unite your body and mind. Stillness is scary; being present is scary. It is easier to run away, literally and figuratively, which sometimes can only lead to further dysregulation and disconnection between body and mind.

The connection is in the breath. Bringing balance to your breath impacts just about every single function of your body. For some reason, though, this tool goes underutilized by most people. Maybe it’s not “hard enough.” Maybe we don’t want to slow down long enough to try it. The excuses vary, but the takeaway must be – learn to breathe!

Top benefits of breathwork:

Continue reading “The Power of Breathwork for Mental Health”

How to Get Out of Your Own Way to Have a Healthier Marriage

Everyone knows creating a healthy marriage means putting in the work, but what work is valuable and what are some good ways to get started?

This episode dives deep into all the important marriage topics – with a brain health twist! Download and listen here or find wherever you get your podcasts.

Bill O’Herron, LCSW, is a corporate executive, practicing therapist, and writer who seeks to use his 33 years of financial sales management experience, 24 years of marriage, 15 years of counseling clients, and 8,500 hours of sitting quietly to help his clients better understand themselves and deepen their relationships.

Key Topics:

  • Male and female brain differences and how that impacts marriage
  • How the male brain develops differently than the female brain
  • Healthy emotional self-regulation instead of partner regulation
  • How relationships are the most important thing in life
  • Chronic stress’ impact on relationships
  • Reticular activating system: how it works and how it kills the marriage
  • How relaxing can trigger old memories and activity causes us to avoid self
  • Tuning in with your 4th grade self and why that matters
  • The deeper emotions that anger covers up

Learn more about Bill and his counseling practice at Wholecounseling.com and grab his book, Waking Up Marriage.

Get 20% off your first order of Ancient Nutrition collagen when you use the code sparking at checkout.

How Stress Makes You Close-Minded

Brain health truth bomb: When I am living under chronic stress, in “fight or flight,” I am physiologically incapable of accepting other perspectives and showing empathy. My brain can’t make sense of new information, especially information that is contrary to what I believe is necessary for my survival.

This is becoming more and more apparent to me, this year especially. I typically love welcoming other perspectives and opinions, which is the reason I will interview anyone and everyone on my podcast, no matter what side they are on for any issue.

So when I’m feeling triggered by something someone says, it’s a sign to me that I am not carefully self-regulating or taking care of myself the way I need to.  I have to do a self check-in.

Continue reading “How Stress Makes You Close-Minded”

How to Add Meditation and Mindfulness Into Your New Year

A regular practice of meditation increases gray matter in your brain, which can help with decision-making, empathy, memory, and of course – improved mood and focus. (I write more about the topic here).

But how do we make it practical and work in our crazy, busy lives?

In this packed episode of the podcast, we cover the importance of mindfulness and meditation, why they help, and how to incorporate them into our daily lives. Colleen Long is President of Adventum Mental Health Network in East Texas.  She is a Registered 200 hour Yoga Teacher, Master Reiki Practitioner, and creator of all things Adventum.

She opens up and shares vulnerably about overcoming head trauma and grief and how quieting her mind changed her life and led her to start a movement for mental health in her East Texas community.

Download here or listen wherever you get podcasts!

Continue reading “How to Add Meditation and Mindfulness Into Your New Year”

Freedom from Scale Drama

It’s been one year and a half since I stepped on a scale. She’s an old friend. We haven’t had the best relationship over the years. More like a dysfunctional one.

She doesn’t give me my worth or value. She doesn’t even tell me how healthy I am. But I used to let her, over and over again.

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When her number is up, my mood is down. When her number is down, my mood is up. We can’t ever seem to agree on anything. Yet the codependency has existed for decades.

Some would say I fear her and what does that say about me? But I’m learning to see past her gaslighting and abuse, her finger-pointing and blaming.

I refuse to let an inanimate object steal my joy or give me fleeting confidence. I refuse to let a number tell me a story about my health – because health is about so much more than a number, or a diagnosis, or anything you can measure.

In my new online course, ReFOCUS 21, starting February 1, we are renewing our minds with truth and adjusting the way we look at health, habits, body image and chronic dieting!

It’s not too late to join us for 21 days of a new view of who you are – beyond what a number tells you. Each day’s content will be delivered straight to your inbox. Click the link here learn more and sign up!.

Why a Deep Breathing Practice Impacts Your Mental Health

Are you breathing? Like, for real?

I don’t remember a lot from my Latin class in college, but I remember this one phrase: “Dum spiro, spero.” It means, “While I breathe, I hope.” This quote has been heavy on my mind in light of everything going on today.

There is so much confusion and uncertainty causing mental distress and pain. It seems as if everyone is divided, and we are required to take extreme stances for every issue. I swear, if I wrote up a post about why I love having a dog, the cat people would come after me and attack my character. Totally kidding, but do you get what I’m saying? Have you felt the same way recently? It’s like everyone is on edge and forcing each other to pick sides… but when it’s the “wrong side” – you’re cancelled.

It’s exhausting. I find myself tense and edgy as a result, quick to react instead of thoughtfully respond. It keeps me in a triggered state. It keeps me STRESSED.

Chronic stress, or being in a constant state of fight or flight, can have negative effects on our immune system, digestive function, blood sugar, blood pressure, reproductive organs, decision-making ability, empathy, and so much more!

However, a regular practice of breathwork (deep intentional breathing) has been proven, time and time again, to take our body out of chronic “fight or flight” and straight into “rest and digest” mode. When we are only taking short, shallow breathes through the mouth, we perpetuate that stressed state. I’ve recently found that wearing a mask for a long time disrupts my breathing. I start breathing through my mouth more and I begin to feel a little panicked. I know that’s no bueno for my overall health.

If you could do JUST ONE THING for your health today, can you promise me you will take a few deep breaths?  As you may know, I’m a big fan of the simple 4-7-8 approach. Breathe in through your nose for 4 seconds, hold for 7, and out through your mouth for 8. Repeat two to three times. There are excellent apps to help get you started in a regular breathing practice as well, from Headspace to Insight Timer, to faith-based apps like One Minute Pause and Abide.

For more on the importance of deep breathing and how to incoporate it into your daily life, check out my video below!

Green Lentil Curry

I’ve been in a pantry cleaning mood lately. I didn’t say organizing. You can ask my husband – organization is NOT my skill set. But I’m trying to make use of ingredients we have hanging out in the back of the pantry. You know those things you need for a recipe, you use a tiny bit of, then you forget about them? Those things.

So when I found green lentils that, for the life of me I can’t remember what we used them for, I decided to go searching for a way to cook them.

I found the original recipe here, and apart from the green curry paste, I had all the ingredients I needed on hand – total win. I added a few different things to the recipe, took away some others, and the result is a flavorful, hearty dish that is thicker than soup but just as warming. Continue reading “Green Lentil Curry”

New Year, Same Me: And That’s Okay

The biggest transformation that happened for me this last year had nothing to do with my body and had EVERYTHING to do with how I see my body.

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January 2019 compared to January 2020 – same me, but transformed perspective!

If you want to lose weight this year, great. If you want to take a different approach to health by balancing things from the inside out, that’s something I will continue to share about in 2020.

Just remember – someone else’s before and after doesn’t tell the full story. What looks like “discipline” may actually be disordered eating. What looks like gaining weight or hitting a plateau may actually be a year of grief and stress. We can’t measure success or failure from a picture.

What’s always missing in these before and after pictures is the DURING.

Continue reading “New Year, Same Me: And That’s Okay”

Re-Focus 2020: See Yourself More Clearly

Is it time for a change?

I’m not talking about weight loss, or a new goal or resolution. I’m not talking about a diet. I’m talking about getting a new view of YOU in the new year.

You probably have heard me say it – I’m a big fan of treating the root. And as much as I love partnering with people to make healthy habits, I also believe that focusing on laying a solid foundation FIRST is key to success.

That’s why I have partnered with Christian author and body image expert Heather Creekmore to bring you a 10 day wellness group to get your mind and heart ready for the new year.

Whether your goal is to lose weight, be more mindful of what you eat, or just feel healthier physically, spiritually and emotionally – this 10 day community can help kick start your goals.

Each day I will offer strategies to personalize your nutrition and become more mindful of your eating habits. I will bring you my favorite tools for learning how to listen to your body and find what’s right for YOU!

Heather will bring strategies to help you lay a solid, spiritual foundation for improving your body image and quitting comparison. She will encourage you with ways to improve your spiritual health so that your physical goals are easier to meet.

The 10 day group will take place through a private Facebook group January 6-16. We will post daily during the 10 days, and we will be available throughout to offer you support and answer all your questions.

In addition to daily tips, challenges, and special video lessons, we’ll be giving away two gifts to thank you for participating. I will provide my “Fast Track Family Recipes” booklet and Heather is gifting you “Mountain Top Experience: A Personal Body Image Retreat.”

The price to participate in this group is only $20! Sign up here or contact me in the contact tab if you are interested!

I hope you have a happy and healthy new year!

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