I’m going to come out with a pretty blunt start today ⬇️ There’s a set of minimal physical activity guidelines for a reason, if you’re not meeting them then you’re going to have problems (one of which is mental health). Our bodies are designed to move, yet modern sedentary lifestyles often lead us astray. Adults need a minimum of 150 minutes of moderate-intensity physical activity each week. Second only to sleep, I think movement is one of the most fundamental and non-negotiable habits for brain health. Research shows that even just a daily walk of 30 minutes can decrease depression and anxiety symptoms in almost all clinical populations as well as strengthening connections between brain circuits important for emotional processing, problem solving, decision making, and memory. Human body’s are designed to move, the healthiest version of your brain lives inside a body in motion. Join me this week on the Regulate & Rewire Podcast for a full conversation about movement and the research around how important building a habit as simple as a daily walk outside can be for mental health. [link in bio] 👇🏼 Let me know any comments or questions you have about movement & mental health below! 👇🏼 . . . #regulateandrewirepodcast #regulateandrewire #mentalhealthpodcast #anxietypodcast #depressionpodcast #anxietycoach #depressioncoach #nervoussystem #nervoussystemregulation #integrativehealing #somatichealing #traumainformed #conversationsthatmatter #mentalhealthtools #anxietytools #depressiontools #podcast #exerciseforanxiety #exercisefordepression #movementformentalhealth #fitness #exercise #wellness #healthy #healthyliving #healthylifestyle #workout #selfcare #mentalhealth

Join me this week on the pod for the first episode in an 8 part series on what we refer to at Rise As We as the “Essential 8” What are the “Essential 8?” They are 8, research-supported, components of daily life that have a significant impact on mental and physical well-being. They are the skills and habits that nurture the nature of being human and help top reset and optimize our physiology (& therefore help heal our psychology). This week is all about SLEEP and how it plays a vital role in our overall health and wellbeing, yet 1 in 3 adults aren’t getting the recommended amount. If you’re not getting the recommended amount of sleep, your mental and physical health will suffer. In this episode we’re going to talk about – what happens when we sleep, why sleep matters for our mental and physical health, common struggles with sleep, and practical strategies for getting better shut-eye. If you’re tired of feeling tired, let’s dive in! 3 Tangible Takeaways: [1] Prioritize Sleep: set a goal to get 7-9 hours of quality sleep at least 80% of nights. [2] Reflection: If you are not currently getting the recommended amount of sleep, what small change can you start making today tonight to get you 1% closer to that? [3] General Sleep Guidelines: Get off tech at least 30 minutes before bed. Get exposure to natural daylight especially in the first half of your day. Avoid stimulants like caffeine and sedatives like alcohol later in the day. Dim your lights in the evening and create conditions for optimal sleep when possible. And lastly, beds are for sleeping. So if you can’t sleep, get out of bed, do a relaxing activity away from the bedroom until you feel sleepy, and then come on back. Ps. Each of these episodes comes with a FREE downloadable mini workbook to support you 💤 . . . #regulateandrewirepodcast #regulateandrewire #mentalhealthpodcast #anxietypodcast #depressionpodcast #anxietycoach #depressioncoach #nervoussystem #nervoussystemregulation #integrativehealing #somatichealing #traumainformed #conversationsthatmatter #mentalhealthtools #anxietytools #depressiontools #podcast #sleeping #bedtime #sleepy #sleepwell #insomnia #sleepanxiety #bedtimeanxiety

Hey friend, here’s a few reminders about anxiety. It’s not a personal failure, it is a perfectly normal and natural response to what you’ve been through, what you’re currently going through, and the environment around you AND you don’t have to live like this forever. Join me inside RISE, my mental health membership and nervous system healing space for a safe container to find community and personalized support for your healing journey. 🤍 You are safe. You are seen. You are supported. You are loved. 🤍 ✨Save this post for when you need a reminder. Which reminder stands out to you the most? 👇🏼 . . . . . #neuroscience #mentalhealth #mentalhealthawareness #emotionalregulation #mindbodyconnection #emotionalrelease #emotionalawareness #emotionalwellness #emotionalhealing #mentalhealthtools #mentalhealthjourney #iamwellandgood #mentalhealthadvocate #mentalhealthmatters #mentalhealthsupport #mentalillness #anxietysupport #fightorflight #stressresponse #chronicstress #selfsoothing #healinganxiety #anxietytools #anxietymanagement #anxietyrelief #anxietyrecovery #anxietyanddepression #anxietysymptoms #anxietytreatment #highfunctioninganxiety

Your habits matter, your lifestyle matters. Your overall health is the greatest contributor to your mental health. There’s no about of talk therapy or meds that can combat the natural stress load that gets put on your system by: ❌ Chronic sleep deprivation ❌ Sedentariness ❌ Dysfunctional breathing ❌ Too many inflammatory foods and too little nourishing ones. AND YET... behavior change is hard, especially when struggling with anxiety & depression. Today and in the next 8 episodes we’ll take a deep dive into talking all about habits that hurt versus habits that heal. This conversations paves the way for the Essential 8 series by helping you understand the neuroscience of behavior change, why it's hard and what can make it easier. Click the link in my bio or DM me "podcast" to dive in! #regulateandrewirepodcast #regulateandrewire #mentalhealthpodcast #anxietypodcast #depressionpodcast #anxietycoach #depressioncoach #nervoussystem #nervoussystemregulationn#somatichealing #traumainformed #mentalhealthtools #anxietytools #depressiontools #somaticexperiencing #physiologyfirst #bodyfirsthealing #vagaltoning #holisticmentalhealth #anxietysupport #fightorflight #stressresponse #chronicstress #healinganxiety #highfunctioninganxiety #traumahealing #anxietytips #depressionsupport #depressionhelp #rxlifestyle

Less than 6 weeks until you can get your hands on this beauty! Not only will these pages take you on a heartfelt healing journey, but for those of you who pre-orders you’ll get a library of 15+ guided regulation practices and a chapter-by-chapter video walk through of the book. It’ll be like having your own personal book club with me! Head to the link in my bio or comment “BOOK” below and my little reply robot will sent you the direct link to pre-order 📚 . . . #HealingThroughTheVagusNerve #PreOrderNow #vagusnerve #vagaltoning #nervoussystem #nervoussystemregulation #mentalhealthbook #anxietysupport #depressionsupport #somatichealing #healyournervoussystem #anxiety #stress #chronicstress #physiologyfirst #instabook #read #reader #books #booklover #bookstagram #reading #bookish #wellness #selfcare #mentalhealth