Become a ClientCareers

VistaBlog

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.

Read Morechevron_right

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. 

Read Morechevron_right

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.

Read Morechevron_right

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!



Read Morechevron_right

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.



Read Morechevron_right

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

Read Morechevron_right

Make Journaling Work For You

Jaclyn Baker

By : Mindy Laraoco

Many of us have heard the benefits of journaling, but it can be hard to get started! It can feel overwhelming to feel like you need to sit down for extensive periods of time and record all of your thoughts in order for journaling to be effective. This practice of self-care can be widely beneficial, and I hope to encourage you to think about how to make journaling work for you.

Common myths about journaling

  • I need to set aside long periods of time for journaling
  • I need to write down everything I’m thinking and feeling 
  • I need to be in a specific mindset in order for journaling to be effective
  • I need to be a good writer

If any of the above has ever crossed your mind, I gently challenge you to try to think differently about journaling. Something important to know is that journaling can be anything you want! While you can take a few hours of reflective time to pour your thoughts and feelings into your journal, 1-2 minutes of writing a few sentences can be just as beneficial in helping you process your emotions and thoughts. The key here is for us to figure out how journaling can work for you.

Here are some prompts that can help to get you started!

Structured prompts

  • Gratitude list: This is a great daily practice to get into that does not take much time! At the end of each day, write at least three things that you are grateful for that happened that day. Follow the sentence structure: 

“I am grateful for
 because
” 

Example: I am grateful for the weather this morning because the sunrise improved my mood and helped me start my day well. 

Writing about something you are grateful for is a great practice.  Adding “because” to the end of the sentence helps to identify your reasons for feelings of gratitude and adds a helpful little push for reflection..

  • Intention setting: Setting an intention for the day (or week) can be a great way to spend time reflecting and does not take too much time. For this exercise, think about an intention you want to set for yourself that you can focus on throughout the day or the week. Some examples are:
    • “Take things slow.” 
    • “Set boundaries” 
    • “Focus on connection with others.” 

Setting intentions can be an excellent way to remind yourself of what you would like your focus to be on during a time when life can pull your attention differently.

Pro tip: Keeping your intention in a place where you can easily see it, such as on a sticky note on your bathroom mirror, can be a great way to remind yourself of it throughout the day/week.

Less structured prompts:

  • Brain dumping: Set a timer for anywhere between 1-5 minutes. Once the timer is started, write whatever thoughts and feelings come to mind. Try not to think too hard about this, the idea is to spontaneously follow your thoughts and feelings without trying to make logical connections.

Morning pages: Similar to brain dumping, morning pages are done as the name says, in the morning! For this journaling exercise, you will write freely in the morning for as long as you’d like (you can set a timer or pick a number of pages that you would like to write). The intention of this exercise is to help you check in with yourself in the morning and reset your mind as you prepare for the rest of the day.

Read Morechevron_right

Managing Stress During Challenging Times

Jaclyn Baker

By Nooshi Ghasedi

Life can feel heavy these days. Many of us are carrying the weight of personal struggles, worrying about loved ones, or feeling overwhelmed by the state of the world. If you’re feeling stressed, exhausted, or emotionally drained, please know this: You are not alone, and your feelings are valid. It’s okay to admit when things feel difficult. In fact, acknowledging your struggles is not a sign of weakness—it’s an act of courage and self-awareness. It also creates a sense of safety for others to do the same.

It’s okay to not be okay. Stress is a natural response to difficult circumstances, and it doesn’t mean you’re failing. It means you’re human. Together, we can find ways to care for ourselves and each other, even in the darkest moments.

Here are some strategies and reminders to help you navigate these times with balance and intention:

Prioritize Self-Care 

Self-care isn’t selfish—it’s essential. Make time for activities that bring you joy or peace, whether it’s reading, walking in nature, meditating, or simply resting. Treat these moments as non-negotiable appointments with yourself. Adjust your boundaries as needed to protect your energy and peace.

Set Boundaries Around Media

While staying informed is important, too much exposure to distressing news or social media can take a toll. Set limits on when and how long you engage with media—avoid it before bed or during downtime. It’s okay to step away and take breaks; you don’t need to be plugged in all the time to stay informed or make a difference.

Connect with Others

Isolation can intensify stress. Reach out to friends, family, or support groups. Sharing your feelings can lighten the load and remind you that you’re not alone. Lean on your people—they care about you.

Practice Mindfulness and Grounding

Incorporate mindfulness practices into your daily routine to stay present and grounded. Simple techniques like deep breathing, body scans, or mindful walking can help you reconnect with the present moment and reduce feelings of overwhelm.

Focus on Your Sphere of Influence

It’s easy to feel overwhelmed by the sheer number of issues in the world—your sphere of concern. But not everything within that sphere is within your control. Instead, focus on your sphere of influence: the areas where you can take meaningful action. This might include supporting a loved one, volunteering in your community, or advocating for a cause close to your heart. By directing your energy toward what you can impact, you can reduce feelings of helplessness and create a sense of purpose.

Embrace Your Anger and Channel It into Action

Anger is a powerful and valid emotion, especially in the face of injustice or inequality. Rather than suppressing it, consider using it as fuel to propel you toward meaningful change. Whether joining a movement, contacting elected officials, or raising awareness about an issue, your anger can be transformed into a force for good. Remember, many of history’s most impactful changes began with someone who refused to stay silent. Your voice matters.

Helpful Reminders

You Are Not Responsible for Fixing Everything

It’s easy to feel like you need to solve every problem or carry the weight of the world on your shoulders. But your role is to care for yourself and those around you—not to fix everything. Trust in the resilience and agency of others, and remember that small actions matter.

It’s Okay Not to Have All the Answers 

The world is complex, and the challenges we face are multifaceted. It’s okay to not have all the answers. Sometimes, simply being present and offering a listening ear is enough.

Your Efforts Matter, Even in Small Ways

In times of darkness, it’s easy to feel like your efforts are insignificant. But every act of kindness, every moment of connection, and every word of encouragement matters. You are making a difference, even if it doesn’t always feel that way.

It’s okay to feel overwhelmed and take things one moment at a time. Stress is a shared human experience, and by acknowledging it, we can begin to address it—both individually and collectively. You are stronger than you think, and there is hope even during the most difficult times.

Read Morechevron_right

What Can We Do? Mobilization And Taking Action When We Feel Powerless

Jaclyn Baker

By: Erin Gillingham

In a world that feels like we are constantly spiraling out of control, where every headline is considered “breaking news,” and we continue to live in “unprecedented times,” we can often feel incredibly overwhelmed and powerless. While it’s important to remember self-care, to keep ourselves healthy, and to protect our brains from “doom scrolling,” many people find solace in action. 

Keeping our brains busy and our bodies active can benefit both ourselves and our communities. Here is a list of action steps you can take, ranging from little activities to big movements that can help us feel like we are making a difference and foster our sense of purpose. 

  1. Educate yourself – “Knowledge is Power.” Although SchoolHouse Rock may not have a song to describe our current political climate, this phrase has never been more true. To best support a cause means knowing what you’re truly fighting for. We can’t always take the media at face value anymore – knowing the difference between propaganda and trusted informational sources is important. Read the history and stories behind the causes you support. 
  2. Speak out/be visible – Always remember safety first, but be visible and speak out when you can. Support businesses that are actively speaking out against hate, and continue to reach out to your friends and family who identify as one of the many communities being targeted by the current administration. Attend protests, participate in boycotts, and show up in your rainbow gear.
  3. Support local art and business – Sometimes we get so focused on the big picture that we forget the biggest impacts can be made at the smallest level. Make it a point to support culturally specific, LGBTQIA+ and immigrant owned/staffed businesses and restaurants. If you’re not able to spend money, then share these businesses within your community by way of social media or word of mouth. 
  4. Donate your time or money – Did you know some payroll companies can donate directly out of your paycheck to a cause of your choice? Many organizations in your community need your help, especially smaller non-profit organizations that are losing their funding. 
  5. Attend events—even non-political ones –  Staying connected with your community is essential now more than ever. Not only are there protests and rallies, but even events like art or drag shows, local movies, or open mic nights can help you feel connected to the community, provide a shared space with other like-minded individuals, and remind you that you are not alone.  
  6. Write or call your representatives – The ACLU makes it easy – they have predrafted messages that you can sign and send directly to our local and state lawmakers. You can also click here to find your representative and how to contact them.
  7. Continue to take care of yourself – Many of us are tired right now. Living in a “Survival” state is physically and mentally exhausting. Remember that rest is also a form of resistance, and it’s okay to take time for yourself.

I keep one of my favorite lyrics from the musical Hadestown at the forefront of my thoughts: 

“I believe if there is still a will, then there is still a way. I believe in us together, more than anyone alone. I believe that with each other, we are stronger than we know”  I encourage you to seek out community, explore, and discover your own sense of purpose.

Read Morechevron_right

Self-Injury Awareness Day

Jaclyn Baker
,

By: Claire Butcher

Self-harm is when an individual injures themselves on purpose and is a sign of emotional distress. Self-injury can develop into a coping skill to ease complicated feelings and other mental health struggles. Self-harming can also be a way for people to manage big emotions, provide a release of pain-killing endorphins, or feel something ‘real’ if feeling emotionally ‘numb.’

Research shows that self-injury occurs in approximately 5% of adults in America and 17% of teens, with a higher risk for BIPOC and LGBTQIA+ communities and college-aged adults. However, due to mental health stigma, these statistics are likely underreported. Forms of self-harm can look like – but are not limited to the following:

  • Cutting skin
  • Hitting yourself
  • Burning skin
  • Picking at wounds
  • Pulling out hair
  • Using binge eating, drinking, or drug use to self-harm

‘Do’s and Don’ts’ of Talking To Someone Who Self-Harms

DO:

  • Stay calm – it might be activating to hear someone is harming themselves, but reacting with big emotions can show the person struggling that it may not be safe to share with others in the future
  • Validate Feelings – acknowledging the person’s feelings can show them it’s okay to talk about their mental health and reach out for help
  • Offer a Listening Ear – routinely checking in on people struggling with mental health can make a great difference in the healing process
  • Help them Access Support – if the person is willing, gently recommend beginning talk therapy and provide crisis and community resources

DON’T:

  • Judge – it takes a great deal of vulnerability and strength to tell someone you’re self-harming, and judgment will feed into the cycle of self-injury and shame
  • Force them to Stop – sometimes self-injury is one of the only coping skills people have, so it’s important to explore how we can reduce harm and add in new skills 
  • Sugar-Coat – saying ‘you’ll be okay tomorrow’ or dismissing self-harm can be invalidating to someone’s experience, especially one that is as serious as self-injury 
  • Try and Find Answers – you don’t have to know all the answers, and the person who has shared this with you may just want to feel heard and supported

Grounding Tools and Harm-Reduction for Self-Injury

Managing difficult feelings, numbness, and feeling ‘activated’ can take many forms, ranging from harm reduction that mimics the same sensations as self-harm to other techniques to release or regulate energy. Engaging in DBT—Dialectical Behavioral Therapy—can help build a toolbox of skills to manage big feelings, directing energy to healthier long-term outlets. 

Here are some examples of grounding skills to replace self-harm:

  • Hold ice cubes
  • Take a hot or cold shower
  • Exercise 
  • Punch pillows
  • Tear up paper or magazines 
  • Do breathing exercises
  • Draw, paint, or put stickers on skin
  • Hug a stuffed animal or loved one
  • Play with a pet
  • Call a friend
  • Eat spicy food, sour candy, or strong mints
  • Pick up a random object and take time to notice its color, texture, and other characteristics
  • Engage in creative outlets (coloring, drawing)
  • Make a comforting hot drink

Feel free to get creative with harm reduction! If you engage in cutting, try to reduce harm by making and squeezing a ball of tinfoil to mimic the ‘pokey’/sharp feeling. Here are some fidgets made to promote harm-reduction. 

References:

Read Morechevron_right