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Make Every Month Mental Health Month

Jaclyn Baker

By Christy Maeder, LCSW

Although May was recognized as Mental Health Month by Mental Health America, an initiative started in 1949 to promote mental wellness across the United States, we can all take steps to make every month a time to support our mental health.  This year’s theme,“Turn Awareness into Action,” encourages people to go beyond recognition and take real steps to support mental health.  

Steps you can take any month to care for your mental health include participating in free mental health screenings, practicing daily wellness habits, and becoming involved in efforts to advocate for better mental health policies.

Advocating for mental health policy change can happen at multiple levels—local, state, and national. MHA offers tools to help individuals take action, including action alerts, policy briefings, and advocacy toolkits. 

Supporters are encouraged to reach out to elected officials, attend public meetings, and share personal stories to drive change. Key advocacy goals include increasing funding for services, expanding insurance coverage, integrating mental health into primary care, and addressing the mental health workforce shortage.

These efforts foster open dialogue, reduce stigma, and build supportive environments where mental well-being is prioritized and protected.

In Oregon, there are several impactful ways to get involved in mental health advocacy.. Organizations like the National Alliance on Mental Illness (NAMI) Oregon and the Mental Health & Addiction Association of Oregon (MHAAO) offer various opportunities for individuals to contribute to mental health initiatives.

NAMI Oregon provides advocacy training programs such as NAMI Smarts for Advocacy, which equips participants with the skills to effectively communicate with policymakers and advocate for mental health policies. They also organize events like NAMIWalks Northwest, a community walk that raises awareness and funds for mental health programs. Volunteering opportunities are available through their volunteer program, allowing individuals to support various initiatives across the state.

MHAAO focuses on peer-led support and recovery services. They host Peerpocalypse, an annual conference dedicated to peer support and wellness, providing a platform for sharing experiences and strategies for recovery. MHAAO also collaborates with local agencies in programs like the Provider-Police Joint Connection Program, which connects individuals experiencing homelessness and addiction with immediate support services. Engaging with MHAAO’s initiatives offers a direct way to support community-based mental health efforts.

For those interested in broader advocacy, Mental Health America offers resources to help individuals become mental health advocates. Their advocacy page provides information on current policy issues and ways to get involved at the national level. By participating in these programs and initiatives, individuals in Oregon can play a vital role in promoting mental health awareness and supporting those affected by mental health conditions.

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Clean Your Room!

Jaclyn Baker

By: Claire Butcher, CSWA

May 10th marked National ‘Clean Your Room Day’, a lighthearted but important reminder of how our environment affects our mental health. The idea is simple: asking us to refresh our living space, going beyond surface-level tidying. Cleaning is often taught to us as a monotonous chore to check off rather than a chance to reset our environment and benefit our physical and mental well-being. 

One way to help reframe how we view cleaning is to change our perspective from it being an obligatory task on a checklist to a form of self-care. For example, instead of saying “I need to clean” or “I’m so lazy”, reframe those thoughts to something more caring – “I deserve to have a clean space”, “I deserve to feel calm in my home”. 

Along with reframing how we view cleaning as a whole, building executive function skills can help assist us when it’s hard to start bigger, more overwhelming tasks such as cleaning a messy room. Here are some tips: 

  • Use Timers – Creating a false sense of urgency can help us focus without feeling the pressure to complete the entire project all in one sitting (10 minutes on, 5 minute break).
  • Tiny Steps – Break projects down into tiny steps. The smaller the better! It’s easier for me to start picking up all the trash in the room than to think about cleaning the entire space in one sitting. Goblin Tools is a great resource to help identify more realistic steps. 
  • Momentum Building – It can be easier to begin tasks when we’re already engaging our mind and body. Try going for a walk, doing something fun, or running an errand before beginning to clean.
  • Reward Yourself – Plan fun activities or structure to your day to motivate yourself to complete tasks. 
  • Accountability – Loop in a friend or family member to help increase your sense of responsibility. You can even pair goals together to motivate one another. 
  • Habit Stack – Turn on a comfort show or upbeat music (or another thing you already regularly do) while you clean to help the process go by more smoothly. 
  • Shift Your Focus – The Zeigarnik effect is a psychological phenomenon that helps us remember incomplete or interrupted tasks more so than completed ones. We can capitalize on this by shifting our focus between two tasks (either prompted by timers or boredom) – such as switching between picking up trash to folding clothes, keeping the momentum going if we feel like we’re slowing down. 

Cleaning is not innate, it is often taught to us as an obligatory task, or even punishment, rather than a form of caring for ourselves. Tracking our habits by using an app (‘Finch’ is one of my favorites) can help us tackle small tasks each day to avoid ‘doom piles’ of laundry or big cleaning projects building up in the future.

Overall, this boils down to grace. We cannot start a sustainable habit through shame or self-hatred. Much like how ‘panic cleaning’ before guests arrive doesn’t help us maintain cleaning habits in the future. 

Therapist KC Davis beautifully describes how we can take the shame away from the concept of clutter and cleaning. Be kind to yourself, and know that it’s a process. 

References 

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The Hidden Cost of Always Being the Easygoing One

Jaclyn Baker
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We all love to be liked. There’s something comforting about being seen as the dependable one: the friend who listens, the co-worker who helps, the sibling who never makes a fuss. But here’s the question no one asks out loud: What if being “nice” is actually hurting you?

When Being Nice Becomes a Disguise

On the surface, being agreeable sounds like a strength. It’s tied to warmth, empathy, and cooperation—all things we value in relationships. But when being nice turns into people-pleasing, things start to get murky. You smile when you’re exhausted. You say yes when every fiber of your being is begging to say no. You avoid conflict like the plague, even if it means betraying yourself in the process.

Over time, this kind of chronic self-sacrifice doesn’t just wear you down—it can lead to burnout, anxiety, and a growing sense that you’re fading into the background of your own life.

How to Be Kind Without Losing Yourself

If this resonates, you’re not alone—and you’re not stuck. Here are three ways to begin shifting from pleasing to authenticity:

  1. Start with the small stuff.
     You don’t need to overhaul your life overnight. Practice saying “no” in low-stakes moments. Disagree gently with a friend. Turn down a non-essential favor. These micro-conflicts are like reps for your emotional muscles—they build strength over time.
  2. Set boundaries with warmth.
     Being kind doesn’t mean being available 24/7. You can say, “I care about you, but I need to rest tonight,” and still be a good person. In fact, that’s real kindness—one that includes you in the equation.
  3. Ask yourself: Who gains from my silence?
     Every time you bite your tongue or avoid rocking the boat, pause and ask: Who benefits from me staying quiet—and what is it costing me? The answers can be eye-opening.

Redefining “Nice”

The truth is, real kindness isn’t about being agreeable at all costs. It’s about being genuine. And sometimes, that means being uncomfortable, setting limits, and even disappointing others to stay true to yourself.

When we bend ourselves to fit what others want, we slowly disappear. But when we show up as our full selves—with opinions, limits, and needs—we stop performing and start living.

One Small Step: Try This

Start a boundary journal this week. Write down the moments you said “yes” when you wanted to say “no.” Then jot down what you wish you’d said instead. This small act of reflection can open the door to big change. Because yes, being liked feels good. But being real? That’s where the freedom lives.



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Nine Ways to Be Good to Yourself Starting Today

Jaclyn Baker

It’s easy to feel overwhelmed. That’s why taking care of yourself isn’t a luxury; it’s a necessity.

Practicing self-care helps you stay grounded, present, and mentally strong. When you nurture your own well-being, you’re better equipped to support the people around you. If you’ve been putting yourself last, here are nine simple, powerful ways to start being good to yourself—today.

Focus on Today

Let go of the past and stop worrying about tomorrow. You can’t change yesterday, and the future will unfold in its own time. Focus on what you can do right now. Staying present helps reduce anxiety and brings clarity to your day.

Spend Time in Nature

Step outside. Whether it’s a walk in the park, a stroll by the water, or sitting under a tree, nature has a calming effect. Pause and notice the flowers, the breeze, the colors, the scents. It’s a simple way to reconnect with peace.

Do Something Creative

Engage in a hobby that makes you lose track of time. Paint, write, play music, garden, or build something with your hands. Doing what you love without pressure or deadlines is a powerful form of self-care.

Move Your Body

Exercise is one of the best mood boosters. Whether it’s yoga, walking, dancing, or a workout at the gym, find a way to move that you enjoy. It helps release tension and boosts feel-good hormones.

Eat Mindfully

Nourish yourself with healthy food and stay hydrated. But don’t just eat—savor each bite. Notice the flavors, textures, and smells. Eating mindfully helps you feel more satisfied and connected to your body.

Feed Your Mind Wisely

Be careful what you consume—not just in food, but media too. Limit exposure to distressing news and choose uplifting, educational, or inspiring content. A healthy mind starts with healthy input.

Practice Gratitude

Take a moment each day to list a few things you’re thankful for. Gratitude shifts your mindset, improves your mood, and helps you focus on the good, even when life feels heavy.

Help Someone Else

A simple act of kindness can change your entire outlook. Smile at someone, hold the door, or help a neighbor. Helping others doesn’t just lift them up—it lifts you, too.

Create a Calming Bedtime Routine

Good sleep is vital. Wind down at night with a relaxing routine—maybe a warm bath, reading a book, or doing gentle stretches. Quality sleep helps your brain and body recharge so you can face a new day with energy.

Final Thoughts

You don’t need expensive retreats or luxury products to take care of yourself. These nine practices are simple, free, and powerful ways to show yourself love and kindness. Start with just one today—and keep going.



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The 50-50 Practice: A Simple Mindfulness Tool

Jaclyn Baker

I’s easy to feel disconnected from our bodies. But there’s a simple mindfulness practice that can help you stay present and grounded: the 50-50 practice. This tool encourages you to split your attention evenly between your body and whatever you’re doing, creating a sense of balance and connection throughout your day.

What is Mindfulness?

Mindfulness is the art of being present—paying attention to your thoughts, feelings, and body without judgment. The 50-50 practice takes this idea further by helping you stay aware of your body while fully engaging in your activities, whether it’s talking to someone, working, or simply moving through your day.

How the 50-50 Practice Works?

The 50-50 practice is simple: give 50% of your attention to your body and 50% to what you’re doing. For example, if you’re having a conversation, focus on the sensations in your body (like the feel of your feet on the floor or your breath) while also paying attention to the person you’re talking to.

The goal is not perfect balance, but to stay anchored in your body while staying engaged with whatever you’re doing.

Benefits of the 50-50 Practice

  1. Stay Present in Conversations
    When you’re talking to someone, divide your attention between their words and your body. This can help you be more focused and empathetic, creating more authentic connections.
  2. Reduce Stress
    By noticing your body’s sensations, you can become more aware of stress or anxiety, allowing you to respond calmly rather than react impulsively.
  3. Enhance Relationships
    The 50-50 practice helps you stay grounded in interactions, whether with friends, family, or colleagues. It fosters better communication and understanding.

How to Try the 50-50 Practice

  1. While Working or Studying
    Focus on your body while staying engaged with your tasks. This helps you stay present and avoid distractions.
  2. During Online Interactions
    Whether on Zoom or social media, use the practice to stay connected to your body and feel less overwhelmed.
  3. During Transitions
    If you’re moving from one activity to another, take a moment to check in with your body and stay grounded.

Conclusion

The 50-50 practice is a simple, powerful way to stay present, reduce stress, and improve your relationships. By dividing your attention between your body and your activities, you create a balanced and mindful approach to your day. It’s not about perfection—just noticing when you’ve lost balance and gently returning to it. Your body is always there, ready to guide you back.

Ready to try it? Start practicing the 50-50 approach and see how it can transform your daily experiences.

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Defeat the Overthinker’s Paradox: Why Action Beats Overthinking for Self-Improvement

Jaclyn Baker

Overthinking can be a bigger obstacle than failure when it comes to self-improvement. The Overthinker’s Paradox holds that too much thought can keep us from taking the actions that lead to real progress. Here’s how to beat it:

Master the 30-Minute MVP: Start by creating a simple, workable version of your project in 30 minutes. Whether it’s a tool for personal use or a bigger life goal, keep it minimal and focused. This rapid iteration avoids unnecessary complexity and helps you take action.

Celebrate What You Delete: Overthinking often leads to the “sunk cost fallacy,” where you keep pushing a project simply because you’ve invested time. Instead, celebrate when you scrap unnecessary work—this shows you’re learning and evolving.

Share Failed Experiments: Share your mistakes and failures. Whether it’s in a work environment or personally, learning from what didn’t work can foster growth without shame.

Label Edge Cases: Overthinkers tend to focus on rare, unlikely scenarios. By labeling these as “edge cases,” you remind yourself that they don’t need attention right now, allowing you to focus on what’s more practical.

Embrace Feedback on Failures: Getting feedback on what doesn’t work is a sign you’re making progress. If you’re getting input, it means people are engaged and interested. Use it to improve quickly.

Iterate Quickly, Without Hustle Culture: It’s important to move fast, but avoid adopting hustle culture. Fast iteration doesn’t require burnout; instead, it’s about making quick changes and learning from them without stressing over perfection.

Success isn’t about avoiding failure it’s about taking action, learning from the process, and iterating quickly. Don’t let overthinking trap you start doing, and let the feedback shape your next steps.

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5 Essential Self-Care Habits

Jaclyn Baker

We’re diving into five essential self-care habits that support your mental health between sessions and help you avoid that all-too-familiar backslide.

Nourish Your Body with Intention: Food fuels your brain. And believe it or not, what you eat can seriously impact your mood. Tip: Focus on whole foods, hydration, and balance. If you’re not sure what works for your body, consider consulting a nutritionist. Food is medicine.

Move Your Body (Yes, Even When You Don’t Feel Like It):  Exercise doesn’t have to mean hitting the gym hard. A brisk walk, a dance session in your kitchen, or a yoga video in your living room can all count. Make movement a non-negotiable part of your week—it’s one of the fastest ways to reset your mood and energy.

Create, Don’t Just Consume: We’re all guilty of zoning out with Netflix or scrolling endlessly. But when you’re only consuming and not creating, your mind misses out on something vital. Creative outlets like writing, painting, music, or even baking can boost your mood, reduce stress, and reconnect you with joy.

Cultivate Meaningful Relationships: We’re in an age of chronic loneliness, and while social media can make us feel connected, it’s not a substitute for real-life closeness. Healthy, rewarding relationships are essential for mental well-being. Whether it’s friends, family, coworkers, or even your therapy group—make time for connection.Call someone. Go for coffee. Send that text. Vulnerability is brave—and it’s worth it.

Practice Mindfulness (It’s Simpler Than You Think): Mindfulness is all about pausing even for just a minute to check in with yourself. It helps you get out of your head and into the present moment.Try meditation, breathwork, journaling, yoga, or even mindful walking.
These small rituals give you a break from overthinking and help interrupt old, harmful patterns before they take over.

Final Thoughts: You’re in the Driver’s Seat: You don’t need to be perfect. You just need to be consistent.So the next time you feel yourself slipping into old habits, ask: “What do I need right now to take care of myself?” Then listen and act on the answer.

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How to Break a Bad Habit: It’s Not About Stopping, It’s About Substituting

Jaclyn Baker

We all have bad habits, from biting nails to checking our phones too often. Breaking them isn’t about sheer willpower; it’s about replacing them with healthier behaviors. Let’s explore how to rewire your brain and break free from those old patterns.

Key Steps to Breaking a Bad Habit

  1. Know Your Triggers: Habits start with triggers—whether it’s stress, boredom, or a specific environment. Identify what sets off your behavior, and it becomes easier to intervene before it takes hold. For example, if you bite your nails while watching TV, recognize the boredom or stress that triggers it.

  2. Plan a Substitute Behavior: Instead of stopping a habit cold turkey, replace it with something healthier. If you drink too much wine after work, try a mocktail instead. Having a planned substitute behavior reduces the chances of falling back into the old habit.

  3. Track Your Emotional State: Bad habits often thrive on emotional vulnerability. Check in with yourself regularly to gauge your emotional state. Are you stressed or anxious? If you can catch yourself early, you’re more likely to avoid the habit.

  4. Address the Underlying Problems: Bad habits often mask deeper issues like anxiety or stress. If you deal with the root cause—whether through therapy, exercise, or relaxation techniques—your habits are more likely to fade over time.

  5. Expect Setbacks: Breaking a habit isn’t linear. Don’t be discouraged by slip-ups. Keep going, and be kind to yourself during the process.

  6. Have Support: Accountability is crucial. Find someone who can check in with you, offer encouragement, and remind you of your progress when you slip.

Rewiring Your Brain

Breaking a bad habit is all about rewiring your brain. By recognizing triggers, planning replacements, and addressing emotional issues, you can create new, healthier habits that stick. It’s not about willpower; it’s about consistency and self-compassion. 

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How to Break Free from the “I’ll Be Happy When” Trap

Jaclyn Baker

We’ve all done it: that subtle self-deception where we tell ourselves, “I’ll be happy when…” It could be after we get a promotion, lose weight, meet the right partner, or solve that one nagging problem. But here’s the truth—happiness isn’t something that happens once we reach a certain goal. It’s something we create in the present.

The Lie We’re Always Chasing

How many times have you said, “I’ll be happy when I get that promotion” or “I’ll be happy when I finally lose those 10 pounds?” These are common thoughts, and they keep us on a constant treadmill of “I’ll be happy when…” This is the trap—there’s always something else to reach for, and it can feel like happiness is always just out of reach.

How to Break Free 

The good news is you can break free from this cycle. It starts by recognizing the lie and learning to challenge it. Here’s how:

  1. Catch the Lie in Real Time The next time you find yourself thinking, “I’ll be happy when…” pause and ask yourself: What’s stopping me from being happy right now? Recognizing the pattern is step one. It’s the first wake-up call that you’re chasing an illusion.
  2. Find Joy in Small Wins Happiness isn’t a finish line—it’s a collection of moments. Luis, an architect who was constantly overworked, used to think he’d only feel calm when he retired. But then he started practicing mindfulness during his coffee breaks. Five minutes of peace every day helped him realize he didn’t need to wait decades to feel content.
  3. Redefine Success If you tie happiness to major life events, you’re setting yourself up for disappointment. Delia once thought success meant having a perfect career, but when she shifted her focus to personal growth and building meaningful relationships, she felt more successful than ever.
  4. Practice Gratitude—For What You Have Gratitude shifts your focus from what’s missing to what’s already there. Try this: every day, jot down three things you’re grateful for. Over time, this rewires your brain to find fulfillment in the present, instead of always looking ahead.
  5. Accept That Life is Always Unfinished There’s no perfect time to be happy. There’s always another goal, another challenge. Jonas, a father of three, used to think he’d be able to relax when his kids were older. But when he started enjoying the little moments—bedtime stories, weekend adventures—he realized he could find joy right now.

Final Thought

By recognizing this daily lie and taking small steps to counteract it, you can stop chasing happiness and start living it. Happiness isn’t some distant goal—it’s in the present, waiting for you to notice it.

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5 Simple Tips to Master the Art of Allocating Attention to Your Goals

Jaclyn Baker

In today’s fast-paced world, how you manage your attention is key to success. The way you allocate your focus can make all the difference. Here are five easy strategies to help you make the most of your attention and achieve your goals.

Switch Between Player and Coach Modes

To use your attention wisely, alternate between two roles: player (doing the work) and coach (strategizing). Use tools like AI to ask yourself questions about your goals and focus, such as:

  1. “What important goals am I ignoring?”
  2. “Where am I wasting my time?”

Stepping back to assess your actions helps you make better decisions on where to focus.

Spot Inflection Points

Not all time spent working is equal. Some moments, like the first hour of strength training, give far more value than others. Look for areas where small amounts of effort yield big results—these are your inflection points. Focus on these for maximum impact.

Try Short-Term Obsessions

Instead of committing forever to a new habit, focus intensely on something for just two weeks. Whether it’s learning about nutrition or mastering a new skill, short-term obsessions help you make big progress without the long-term pressure.

Break Free from Routine with Thought Experiments

Challenge your usual thinking by imagining different ways to allocate your attention. For example, ask yourself:

  1. What would you focus on if you were already highly successful?
  2. How would your approach change if you only had 10 minutes to work on a task?

These experiments can help you rethink your priorities.

Make Progress with Fragmented Focus

What if you could only work in short bursts? You can still make progress. Use tools like AI to generate quick ideas for the next steps in your projects. These small, frequent updates help keep things moving forward, even when your attention is fragmented.

By applying these simple strategies, you can manage your attention more effectively and see better results in less time. Ready to take charge of your focus and achieve your goals? Start today!



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Embrace Gratitude in the Everyday

Jaclyn Baker

Life can feel like a whirlwind—full of tasks and responsibilities. In the hustle and bustle, it’s easy to miss the moments of joy and beauty all around us. The practice of mindfulness and appreciation can help us slow down and notice these small but powerful moments.

What Is Mindfulness?

Mindfulness is simply being present in the moment. It’s about paying attention to the sights, sounds, and feelings around us, without distraction. By practicing mindfulness, we can see the beauty in life’s chaos, even on the busiest days.

Appreciating the Little Things

A friend of mine, a nurse in palliative care, works with patients facing life’s most challenging moments. Despite the heaviness of her job, she exudes joy and compassion. When I asked her how she stays positive, she said, “I find the beauty in the muddle.” This stuck with me—how often do we miss out on joy because we’re too focused on the next task?

Think about your day—are there moments you can savor? Whether it’s the laughter of a friend or the warmth of a cup of coffee, these small moments can recharge our spirits if we take the time to notice them.

Appreciation Is a Choice

Appreciation is a skill we can cultivate. Alice Herz-Sommer, a Holocaust survivor, lived to 106 by focusing on the good, even after facing extreme hardship. She showed us that by shifting our perspective, we can find joy, even in difficult times.

Practice Gratitude Every Day

Here are simple ways to bring more appreciation into your life:

  1. Engage Your Senses: Pay attention to the world around you. Feel the warmth of the sun, listen to nature, and savor the taste of your food.

  2. Be Present: Fully experience your moments, whether it’s a cup of tea, a walk, or time with loved ones.

  3. Notice the Positive: Even on tough days, look for small blessings—like a smile or a beautiful sunset.

  4. Reflect on Gratitude: Take a moment each day to appreciate the things that bring you joy, whether big or small.

Final Thoughts

Appreciating life takes practice, but it’s worth it. When we focus on the beauty in the everyday, we start to notice moments of joy and connection that we might have missed. So, take a deep breath, pause, and appreciate the life you have. It’s right there, waiting to be enjoyed.



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Spring Allergies: Yoga As a Natural Path to Relief

Jaclyn Baker

 By: Jen Champion

As the earth awakens from the winter slumber, we see the vibrant colors and scents of Spring; however, the joy of new life in the air is often tempered by sneezing, congestion, itchy eyes, and fatigue. While it feels like nature can be disturbing, it also has natural remedies that calm and cleanse the body. Yoga is a natural path to relief. 

Yoga can help decrease seasonal allergy nuisances by providing relaxation and stress relief. Specific yoga practices can boost your immune system, clear your sinuses, and enhance your respiratory health. You can combine Yoga with mindful breathing to ease spring allergies.

One practical breathing exercise to calm allergy symptoms is Brahmari, also known as Bee Breath. This technique involves making a humming sound while you exhale. Not only does this create a calming, resonant vibration, but it also helps clear nasal passages and ease sinus congestion.

To practice Brahmari:

Sit comfortably, feet on the floor.

Close your eyes and gently press your ears with your thumbs, spread the rest of your fingers, and rest them on your face.

Take a smooth, deep breath through your nose, and as you exhale, hum like a bee, allowing the sound to resonate through your head and chest.

At the end of the humming exhale, take a smooth, deep breath and repeat. Do not hold your breath, force, or strain.

Repeat for 5–10 breaths.

Another benefit of Brahmari is that it increases nitric oxide production. Nitric oxide is vital in relaxing blood vessels, improving circulation, and promoting cardiovascular health, all of which help enhance the body’s immune system. 

Yoga and breathing exercises also improve cognitive function and concentration. During allergy season, when brain fog and fatigue set in, focused breathing and mindful movement help calm roaming tendencies in the mind and sharpen focus.

Yoga supports the lymphatic system by improving circulation and stimulating the lymph nodes. The lymphatic system is vital in filtering toxins, germs, and waste from the body. As part of the immune system, it’s imperative to keep this system functioning well during allergy season. 

Certain yoga poses are especially beneficial for activating the lymphatic system, including shoulder circles, side bends, and head and neck stretches. These poses help open up the body’s energy channels, promote lymphatic drainage, and may help clear blockages in the sinuses. Start your poses standing or sitting tall with your weight evenly distributed on both feet. Breathe through your nose. Do not force or strain; practice with stability and comfort.

Shoulder Circles with Arms Lifted: Bring your fingertips to your shoulders. Move your elbows in and out and up and down. Once you feel your shoulder mobility, try rotating your shoulders in circles to release tension and encourage circulation. You can also make small head and neck circles while moving your arms. These motions stimulate the lymphatic nodes in the shoulders and neck area.

Side Bends: Reach your right arm overhead and bend to the left side, feeling the stretch along your side. Switch sides and repeat 5-10 times on each side. Side bends create space in the rib cage and activate the lymphatic system in the torso. If you can’t lift your arm overhead, place your fingers on your shoulder or your hands on your hips.

Forward Folds: Press into your feet and engage your legs and abdominal muscles to help activate your core.
 As you inhale, extend your arms overhead, creating length in your torso. Reach up through your fingers to lengthen your spine and create space between your vertebrae. As you exhale, hinge from your hips, not your waist, keeping a long spine as you bend forward. Place your hands on your thighs if you cannot reach the floor. You can also place your hands on a chair or blocks. Keep your knees bent to avoid strain and ease your way into it.

Yoga, a natural path to wellness, offers relief by calming the body and clearing the mind. With each breath and movement,

Yoga fosters balance and vitality—not just in Spring but in every season of life.

Resources

Nitric Oxide, Humming and Bhramari Pranayama

Dr. Axe–Yoga for Lymph Flow

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