Narrator  00:00:06

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:00:17

Welcome to Wellness Evolution, a podcast with inspiring and thoughtful conversations highlighting the connection between health and wellness. Whether it’s through finding the right treatment or making lifestyle changes, we hope these stories provide relatable topics and perhaps personal inspiration. So join me in exploring the many paths to wellness through the lens of a diverse group of people as we cover topics such as chronic illness, mental health, spirituality, and everything in between.

Angel Tapia  00:00:49

Hello, my name is Angel Tapia, and I’m the Senior Manager of Hispanic Outreach at Global Healthy Living Foundation. Today we have a special episode where I’m joined by Ashley Krivohlavek. She is an Oklahoma native and a proud member of the Cherokee Nation. She was diagnosed with psoriatic arthritis, and following her diagnosis, Ashley began doing advocacy work. Ashley has been featured in WebMD, WomensHealth.com, Reader’s Digest and more. She sits on GHLF’s Patient Board for PatientSpot and co-chairs the Central Region Advocacy Board for the National Psoriasis Foundation. Also, in 2023, the National Psoriasis Foundation named her Advocate of the Year. Ashley, there are so many wonderful things that I can share about you. So thank you for accepting this invitation, and welcome to Wellness Evolution!

Ashley Krivohlavek  00:01:42

Oh, thank you so much Angel, I’m so excited to be here!

Angel Tapia  00:01:48

So I’m gonna quote you for a minute. You said, “Knowing that there is emotional support, disease education, and treatment options is essential to having disease control. My goal through my advocacy work is to give each person the tools they need following a diagnosis.” I thought those were very powerful words. So can you share some insights into some of the unique health challenges that indigenous communities face and how these challenges differ from the mainstream health care issues?

Ashley Krivohlavek  00:02:20

Yeah, I think the very first one is just access to care. You know, if you’re on a reservation, your nearest clinic may be two hours away. And so just getting access to care is a big deal. And that’s just for your run-of-the-mill colds and sinus infections and blood pressure checks and stuff like that. If you need a specialist, it’s even harder to get that help. So number one is – and always probably will be – access to care, geographically and otherwise.

Angel Tapia  00:02:59

Wow, thank you so much for sharing just those details that I think puts things into perspective for some of the differences that our indigenous community members face. And I’d like to talk a little bit about the cultural stigma that can sometimes deter individuals from seeking health care. What are your suggestions on how we can address that cultural stigma within the indigenous community and promote a more open dialogue about health concerns?

Ashley Krivohlavek  00:03:25

Well, I think the way that we accomplish that is really through listening to their stories and being as open and honest about our history as much as we can. And I think that goes a long way. It’s also really hard because the communities are very hesitant to let people that aren’t a part of their community in because there have been so many instances where it’s not worked out real well. So the best thing is to be able to listen and make sure that we’re tailoring our messages to their unique needs. I think the stigma around it is that we have so many chronic illnesses and obesity and all of those things. And that’s not true, obviously. I mean, any cultural thing that you can think of like stigma, none of them really apply to the ‘all’. But particularly for Native Americans, it’s very hard to get past those stigmas of that or you know that they’re even still here. I think a lot of people don’t realize that there are still very large Native communities throughout the US. So a lot of barriers.

Angel Tapia  00:04:45

So as a patient with psoriatic arthritis, I know your personal health journey is a part of your advocacy work. What are some of those key barriers to accessing quality health care for indigenous people? How have you personally navigated these challenges? And what are some of those insights that you think might be helpful for us to know about?

Ashley Krivohlavek  00:05:03

Yeah, so those are great questions. So on my personal journey, I live near where my capital is, for my tribe. It was not easy, but it was easier to get somewhere that I could get access to health care. It was like a 30 minute drive for me to be able to go and access care through the tribe. So I think it’s been wonderful. and I personally have had great experiences using the Indian Health System. However, I have lots of family that have not had a great outcomes with using it. So I feel like I’m very lucky in that way. I think one of the biggest things has been lack of access to specialties, because I would see my PCP, but that was basically it. And so they’re not really equipped to deal with all of the specialty things that I need. And so I am lucky enough that I was able to see specialists that are outside of the Indian Health Care System. But so many are not, and they just go to their PCP and have to deal with whatever that outcome is. So there’s not really a great answer to that. It’s like if you have access to getting care outside, like specialty care outside of the system, fine. And if you don’t, you get what you get. It’s regrettable, because it’s very difficult, especially if you have very specialized needs. And just like with any other health care system, they’re, you know, running a tight ship, too. So if you have special, you know, things and you need to have 30 minute conversation, there are only allotting for you 10-15 minutes, or whatever. And so you just get what you get, and then you wait for your next appointment. And that can be – even just to see a PCP can be –  months out. So I know that each tribe is trying to get better about times and wait times and all of that. But it can still be very long, especially if you need something specialized or special testing or MRIs, that kind of stuff. It can be kind of a wait.

Angel Tapia  00:07:27

Thank you so much for sharing that. I am of a Hispanic culture and background. So I myself had seen how my diversity can be a challenge, you know, when we’re dealing with healthcare needs, and whether it’s language, or just the way that our culture can be affected in receiving access. I’m wondering if you can highlight just the importance of cultural sensitivity for your community within healthcare, like what are some of the examples of maybe positive experiences that you’ve had with health care providers that have embraced your cultural sensitivity?

Angel Tapia  00:07:59

Great question. And I have been lucky enough that most of my providers have been absolutely amazing about embracing my background, my heritage. I know that it has been at times really hard for other family members. And I think the first thing that I always want to kind of educate about, especially physicians, because we have what we call the Indian Health Care System, but we as a group, as a tribe, we do not identify that so even just the labeling of our race is a big thing, and that you do have to kind of educate towards so many times. It’s just like, “oh, great, you’re Indian, mark the box.” And it’s like, “I’m not Indian. I’m not from India. I am native here; I am a Native American.” And I know that within the different areas and groups, they all prefer something indigenous or native or whatever. But I the very first thing that I have to educate providers on is I am native. That’s my preferred way to speak of myself. I don’t appreciate the term Indian and even within the healthcare system, even if you’re using the Indian Healthcare System, they still call you Indian, and I just cringe every time I hear it! So I’m sure that you’ve also had that in just educating what you are, what your race [is], what you’d like to be called. So that was my very first barrier. And my first education of physicians is just who I am as [a] group, who identify as. Some struggles that I’ve had are, I don’t know if they necessarily take my race too far into their decision making. Like, I don’t know know that a lot of times like things that I would be maybe, you know, like hereditary-type situations and they’re like, “I don’t think so I think that would be appropriate for you.” I don’t think that they take those necessarily seriously when I do present them. I know when I started the journey of trying to get diagnosed with psoriatic arthritis, I had told them that my aunt had passed from lupus complications, and that my grandfather, my maternal grandfather, he had rheumatoid arthritis. And at the time, my mother did not have rheumatoid. She’s since been diagnosed, but she probably had it just undiagnosed for many years. And I remember seeing well we’re at a very high incidence as a group, as native peoples, of having autoimmune and because of my family history, I feel like we should maybe be testing for some of those autoimmune things. And the first physician that I saw was like, “No, I don’t think so; I don’t think it’s that. Let’s just see what was going on.” You know, I think their first conclusions are always like the simplest, which I’m sure like, 90% of the time, that’s correct. But given my family history, and my racial background, like, it should have been a no-brainer; just start there. But here we are. So it took me from the time that I saw that physician to actually getting diagnosed, probably five, six months. So it delayed treatment.

Angel Tapia  00:11:44

Thank you so much, Ashley, I think that it is very important for us to hear those words, and always something to keep in mind and learn about when we are dealing with a diverse community and also our own needs within our different cultures as well. So it is very well known that the indigenous community has a rich traditional health and healing practice. How can we bridge that gap between traditional healing methods and modern medical care so that we could provide more comprehensive support to patients while still being respectful of some of their cultural differences?

Ashley Krivohlavek  00:12:16

I love this question. So I had worked on a class last year, last fall anyway, about nutrition. And my focus was on Native American nutrition. So one of the things that I think people don’t really understand is that Native Americans were like the first nutritionists; food is medicine kind of thing. So everything that we own tomatoes, and corn, and squashes and all of the things that you would traditionally say, are really great for your health. And it wasn’t until the removal that we really started seeing a lot of those obesity and diabetes become very prominent, because we were not allowed as people to do our traditional farming and gardening and all of those things. So I truly think the biggest thing is food is medicine. And Native Americans were the first; they’re inspired by it, and no one gives them that credit, or all of the things that they used as medicinal. So I think we’re actually doing a really good job of bridging the gap there in terms of traditional and non traditional medical interventions, what we currently think of was medical. And so I think we just need to be able to say this was your heritage, you started it and give them credit for it, and kind of give them credit for it and allow them to have those abilities again, to grow their own food and in their tradition and fish and hunt the way that they need to and not pollute our water systems. That would be a huge, great start. Just bridging that would be great.

Angel Tapia  00:12:18

So as a long standing advocate, what recommendations do you have for, let’s say, health care providers that are listening to this, and when they are working with patients that have specific rheumatic or other health conditions that are chronic illnesses? What are the ways that they can try to address some of the specific needs for the indigenous community?

Ashley Krivohlavek  00:14:46

I think the most important thing will be to be a partner. There’s a lot of authoritative leadership from physicians in –  no matter what race that you are –  just in general between physician and patient. And I think a lot of times we kind of defer to them because it’s not  really our area of specialty. And so I think the best thing for physicians to do is to one: educate themselves about Native American groups and their history and really look back at how things have changed for them in the last 200 years or 150 years and be sensitive to it and thoughtful and be a partner in that journey and ask thoughtful questions, not just go in and say, ‘Oh, yeah, your A1C level’s high;  you’ve got diabetes’ or whatever, and just giving a blanket ‘Yep, that’s your diagnosis. Oh, yeah, you’re native and your mom and your dad had it. Okay, great. Yep.’ And check off the box. I think there needs to be like that conversation about what are you eating? What are you doing during the day? What are some barriers to accessing nutritious food or whatever? Oh, well, you have a family history of it, and you have Type 1, okay, well, I can’t really do anything, you know, for that you just are. That’s a chronic illness, that point. So being a good partner, listening, asking questions, saying when you don’t understand goes a long way, and just being patient. That goes across all spectrums, but particularly with the native communities, because they’re not eager to discuss things with people that are outside of their group. And I don’t blame them, given everything that we’ve gone through, especially through the medical field.

Angel Tapia  00:16:45

So I want to take this opportunity to give you a little quiz! Do not get scared; it’s pretty easy. I would like for you to finish this sentence for me. What I most want for the health and support of my community is…

Ashley Krivohlavek  00:16:57

What I want most for the health and support of my community is… education! Just a mere understanding would go a huge, long way. And I think people don’t realize that there are still Native Americans living in the US. They have this image of tipis and stuff like that. No, we’ve evolved, we’re still here, we’re still trying to, you know, survive. So just educate and be aware.

Ashley Krivohlavek  00:17:31

Ashley, I truly appreciate your insight, and I thank you for being a strong and beautiful representation of your community. Thank you so much for joining me today, and I look forward to having you back again!

Ashley Krivohlavek  00:17:43

Well, thank you so much Angel for having me on this podcast and for talking about something that is so important to me, which is my community, Native Americans. And I really want to thank GHLF for all that they’re doing. They’re so eager to learn and grow and outreach to so many, and I appreciate that so much. I know that when we all collaborate together, our outcomes will be so much better. And I am so grateful to be asked to do this, one: to represent that, and then two: to be able to hopefully reach others and give them a place where they can come and feel included.

Angel Tapia  00:18:41

Thank you for listening to this special episode of Wellness Evolution. We hope this episode sparks a conversation with you and your family about your culture, diversity and the experiences that unite us. I’m your host, Angel, and I appreciate you joining us on this journey. Remember to subscribe to our podcast so you never miss an episode and help spread the word by rating our podcast, writing a review, and sharing us with your friends and family.

Narrator 2  00:19:11

The Wellness Evolution podcast conversation and content are intended for informational and educational purposes only. Any content shared is not intended to substitute for medical advice, diagnosis or treatment from a physician or qualified health provider.

Narrator  00:19:29

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported and empowered. This is the global Healthy Living Foundation Podcast Network.

Angel Tapia  00:11

Welcome to Wellness Evolution, a podcast with inspiring and thoughtful conversations highlighting the connection between health and wellness. Whether it’s through finding the right treatment or making lifestyle changes. We hope these stories provide relatable topics and perhaps personal inspiration. So join me in exploring the many paths to wellness through the lens of a diverse group of people as we cover topics such as chronic illness, mental health, spirituality, and everything in between.

Angel Tapia  00:43

Hello, my name is Angel Tapia, and I’m the Senior Manager of Hispanic Outreach at Global Healthy Living Foundation. Today, I’m joined by two amazing people for this special episode of Wellness evolution that we’ve put together in honor of Hispanic Heritage Month. First, Samantha Benn, a licensed clinical social worker with a Master of Social Work from the University of Texas at Austin, with seven years of psychotherapy practice specializing in trauma and mental illness. Welcome, Samantha.

Samantha Benn  01:13

Thank you. Thanks for having me.

Angel Tapia  01:15

My next guest is Felicia Tapia, who has a bachelor’s degree in psychology and is currently pursuing a master’s degree in marriage and family therapy, and is one of our GHLF summer interns who by the way, by her last name, you can tell is also part of my family tribe. Welcome Felicia.

Felicia Tapia  01:32

Yeah, thank you for having me.

Angel Tapia  01:37

So I wanted to just have this conversation really to provide some insight on the generational differences within the Hispanic and Latinx community. So I purposefully invited Felicia to be part of this conversation, because I thought that it would be very enlightening to have us talk about some of our family experiences, and realizing that they may look different because of our generational differences, and also our countries of origin. And I invited Samantha Benn to join us because of her insight to this, I think it would be a great place for us to start conversation and really dive into some of those differences that we all may be experiencing, which also gives us some commonality as well. So I want to begin with a question that I’ve been asked a lot lately, which is how do you ethnically identify my answer to that has been that I’m Hispanic and I’m Afro Latina, my culture is Hispanic. My race is Afro Latina. And I think it’s something that I didn’t give too much thought to, I just thought, Hey, I am Hispanic, I am nothing I answer to at all. But I know that that’s a topic of conversation that’s just fair to used, especially when we’re surrounding ourselves with Hispanic Heritage Month. So I’d like to ask the two of you, how do you ethnically identify Samantha, we’ll start with you.

Samantha Benn  02:55

So I think it’s a great question, because my identity has evolved, as I’ve learned my personal history and my community’s history. And so I identify as Latina and indigenous.

Angel Tapia  03:07

Felicia, how do you identify,

Felicia Tapia  03:09

I identify as a black and white Hispanic.

Angel Tapia  03:12

So I think that when we look at the differences of how we identify, we still realize that we are part of this bigger picture, right, our language, our heritage, and looking at the different descriptions that we could use, it’s understandable that sometimes there is some confusion for those outside of our culture, to maybe ask the questions just because it is something that is personal based on so many different things. I think, obviously, our background can also affect how we identify within our families and our experiences as individuals in the US. So Samantha, what are ways that you have seen families affected by some of these differences between their culture and customs and fitting the mold in the United States?

Samantha Benn  03:54

Yeah, I think that’s a great question. It’s so complex, because there are so many experiences, right? There’s so much richness and variation and how we express ourselves, depending on where we’re from, how long we’ve been here. Things that influence the way that we identify what words we choose for ourselves. And then also the experience that we have in this country, our language, right? Like Are we having to learn English? Do we speak multiple languages in the house that can be really stressful to have come here and feel like you have to learn English, there’s a lot of pressure, a lot of people I’ve heard have to practice their accent away. Right? And that is so damaging, also proximity to the generation that came to this country, if somebody in the lineage came to this country, was that you is that your parents? Because if so, then you likely grew up with a different set of values, right that sometimes can be in conflict with American values. And so you’ll have strong roots to maybe another country and or even the way that you’re family came here you came here can be really traumatic right most of the time, also the part of the country that you’re in, when you come to the United States or the community that you find yourself in, if you’re in an all white community, it’s likely you’re going to feel other, you’re going to feel less than you’re going to feel isolated, ostracized, there’s not going to be representation, right. Whereas if you are in a community that looks like you that’s brown that you know, has culture, you might feel more proud, you might be able to express yourself. So there’s so many things that impact how we identify what our experiences,

Angel Tapia  05:36

Very true. And I think that when you just hit the nail on the head, it depends also what community surrounds us. And how quickly we can assimilate within that community. That makes a huge difference in finding ourselves fitting in much faster, because there’s kind of a bridge those that have come for us that you know, maybe learning English and be a bit more advanced in the language and can help facilitate the simulation versus in areas where you’re a bit more isolated.

Felicia Tapia  06:05

I have a question for you. Have you ever felt like you’ve had to choose between your Hispanic identity and your American identity?

Angel Tapia  06:12

So I don’t think I had to choose. But I think it was more of a challenge, like for my family members, maybe, you know, for my parents and my siblings, because they were all raised in the same way, right. And then coming to the US, I was the youngest. So I had more Americanized customs. So the things that they felt I was getting away with or being spoiled was like, well, but this is the US like, right, people do have friends call them on the phone. And you know, maybe on a Saturday, like I after I clean, you know, I’m able to go out and hang out with friends that aren’t necessarily just family members. So I think those were things that like my siblings felt didn’t make a lot of sense that my parents had a challenge with but for me, it was just I had this different world of opportunities that wasn’t very common or socially acceptable to them. And they had to make the adaptation to allow me to have those experiences. So Samantha, considering your Hispanic clients, can you speak on some of the nuances challenges or opportunities that often come with being part of the Hispanic community in the US?

Samantha Benn  07:18

Yeah, you know, that pressure to conform and assimilate like you talked about is a huge, it’s kind of like the overarching thing, right? And so I work with people to try to find the balance of like, how do you balance being bicultural, right, and living in a white dominated society where white people are centered. And so for each individual person, and each individual family, too, it’s different the way that we have to adapt to it and what we find that works for us how we express ourselves how much space we can take up, right, or we want to take up some of the nuances. You know, like I said, language, immigration documentation status. When I was in grad school, we did a research study on Latina teenagers because they had the highest suicide attempt rates of all teenagers. And it was because of this issue, right? They would go to school exactly what you talked about angel like they would go to school, there’s a heavy focus on friendship, on being social, on indulging in certain things. And then they would go home, and the focus is on family, right and needing to be with family and be in that family system and your role and maybe speak a different language and then just experiencing so much mental anguish, because they couldn’t figure out like, how do I get it? Right, right? Like, how do I fit in and show up? Well, and that’s a lot of pressure when you’re developing right when your brain is developing. And so it would lead to high suicide attempts. I also do want to mention queer and trans community, when we talk about in our culture in Latin X community, because depending on how religious our family is, a lot of times that’s wrapped up in our culture to the religion and, you know, that leads to not accepting queer and trans Latin X family members.

Angel Tapia  09:11

And when you talk about those challenges, it is true that the experiences that we have with our peers are so influential at any age, and then when we put in the cultural differences or how we sexually identify it’s just other layers of things that create individual experiences that are so important for us to talk about. I think that GHLF One of the things that we really focus on is you know, health care for the Hispanic community. That’s something that is needed by everyone and the challenges they are also a different layer based on you know, financial income based on literacy based on language. So it creates different challenges for different people. Have you ever faced or know anyone that’s ever faced challenges with accessing health care as a Hispanic American, and if so, Can you describe what they were?

Samantha Benn  10:02

Yeah, medical neglect is rampant. Unfortunately, medical erasure is rampant. Also, even in accessing mental health care, I have so many clients that come to me and say you’re the first Latina or brown therapist I’ve ever had. And when I worked with white therapist, I didn’t feel like the advice they were giving me could apply to my life, right? Or my specific experiences, or just felt deeply misunderstood, right? So definitely, and it takes a lot to even want to share right about what you’re experiencing. So that is really tough. Also, I’ve seen it a lot too, with just language barriers, I worked at a psychiatric clinic that would come in, and maybe we didn’t have any staff to translate for them. And so kids are translating, or there’s this piece mill translation happening, and they’re getting subpar care, right? They’re not getting the full time the full information and just being just dismissed and erased. I do want to give one example of like medical neglect and cruelty that I know of, of in this is not uncommon, where a doctor was doing research and the Latinx community and in that research was finding out different diagnoses that people had. And so when they asked, like, how are you going to share this, like, what is the plan for us sharing this to the community, the doctor said, well, they they don’t understand, and they can’t afford care. So we’re not going to share it. Right. So just complete neglect and erasure.

Angel Tapia  11:31

And I think that’s just it blows my mind, because we know that there’s so many physicians that really speak to our community and have a great bedside manner with patients. And then when you find a situation where someone can have that experience of being othered, that just takes away the I think trust that our community has within the medical healthcare system, it makes it challenging for other health care professionals that are very dedicated and aged. So it is important for us to make sure that we find ways so that people can advocate for themselves when they go to the doctor’s office, whether it’s representation through a family member themselves to just know that they have a right to be heard and to ask questions. And to follow up like the rest of us are that that is a right that they should have when they’re getting medical care.

Samantha Benn  12:20

Absolutely. I love that right. Push, push ask questions, you know, don’t feel like you can’t take up space, right?

Angel Tapia  12:28

Yes. Like my mom says “sin pelos en la lengua”. So without, you know, hair in your mouth like no

Samantha Benn  12:36

yes!

Angel Tapia  12:36

worries like, just let it come out. However it does, but say something.

Samantha Benn  12:40

I love that. I do want to ask y’all some questions. So Have y’all ever felt pressure to conform to certain stereotypes or stigmas within the Hispanic community? And how has that impacted your experiences?

Felicia Tapia  12:55

Yeah, I’m, I’ll go first.

Angel Tapia  12:57

I want to hear your answer. I was like, I want to hear this.

Felicia Tapia  12:59

Yeah. So I grew up in a predominantly Mexican faith community. But something that really used to bother me was the feeling of having to make myself smaller, as a woman, a submissive daughter, future wife, I, most of my Hispanic peers were mostly focused on marriage and dating. And that’s really never been me. Nobody prioritize education. And also, when I say that most of my peers were Mexican or Hispanic, they were immigrants, or their parents were immigrants, and many of them were undocumented. So they were very strongly rooted in their culture, their family of origin. And I am naturally defiant. And so at some point, I just started feeling like I just don’t fit in. And it contributed so much to feeling lonely. And also, I remember when I started dating, there was a family friend who asked me what my future name was going to be. And I was like, Well, I don’t know, I haven’t really decided I’m going to change it yet. And she said, Well, that’s how we do it in our culture. And I felt this, like, oh, I might have wanted to change my name. But now that you’re saying that I really don’t want to, so I said, maybe in your culture, but not mine. But yeah I’d say mostly that education, and then just regular gender, the typical gender norms for women.

Angel Tapia  14:18

Well, I think from as you were saying that I was like, I wonder if we would have some of the same things. And it did resonate what you were saying the last name was a big deal. And we’ve all kept Tapia. Yeah, yeah. So yeah, we’re still fighting, fighting the resistance, or some of those traditional dorms. I think, for me, really, it’s also been coming to the United States. You know, the first place that we lived in was California, Los Angeles. And being in California, a lot of the Spanish speakers were Mexican. So our culture really quickly evolved into the Mexican culture, right so I can make sancocho and tamales like both are dishes that I feel are part of my you know, upbringing and our comfort foods and traditional. So one of the things that I struggled with definitely was my hair, it was something that I started, you know, straightening my hair to kind of fit in with my other friends because they had very straight hair. And for years, I was putting chemicals in my hair to take the curl out to straighten it to flat, iron it. But there were other things I couldn’t change, my skin tone was darker, or my nose was broader. A lot of it became image things that I felt I didn’t fit into the norm of my environment. And when you’re young, all you know is that so I’m not thinking about the whole world and how family members that are in New York and Philadelphia and Miami, are surrounded by other people that ethnically look more like them. For me, it was being in a community where I looked very different. But we spoke the same language. And we had the same challenges. And, you know, we’re all scared of the chancla. […]

Samantha Benn  16:07

Yeah, I can hear the internalized feeling that we all get of like, something is wrong, right, we need to change something about us. And as that relates to mental health and the experiences that y’all just shared, how did that impact your mental health as an adolescent? And how was your experience affected by cultural mental health stigmas too if your mental health was impacted?

Angel Tapia  16:48

I think for me, mental health was not a word that was spoken, I you know, now identify the the cases of what was anxiety that back then was, you know, just seen as me complaining about something or just being a worrywart about something. So it wasn’t a conversation that we had. But I do realize that feeling separated from identifying from someone else makes you feel so isolated. And then with that, you’ve internalized a lot of questions and answers, and it creates this circle pattern where, of course, our thoughts are usually more negative than they should be. So it was, you know, inserting the negative of what someone thought of me or how I did something, and then wondering if I can do that better, or wondering how I can change that person’s perception. And again, I think those were all things that now I recognize, as you know, just the anxiety thoughts that can circle unless I center myself, but back then, you know, I felt like, well, I’m the problem. And there’s something abnormal about me. Because when I would ask questions, it was more of, you know, don’t worry about it, or that’s not something you need to be concerned about, or it’s not a big deal. But there was never a follow through conversation.

Felicia Tapia  18:02

I think. So for me, I grew up in a family with mental illness, my mom was diagnosed with bipolar disorder when I was 12. And we knew nothing about what that meant, how that was going to affect us, and whether or not our community would understand. And I remember even within family, there was so much, And, so within the Hispanic community, the idea is that we come to this country to work, and there’s no time for depression, there’s no time for laziness. And that’s for white people. That’s for Americans, we don’t have the privilege of being mentally ill. But we as her children were so strongly affected by the impact of her having bipolar disorder. And we felt like we couldn’t talk to anybody about it. Nobody understood. And not only that, but I was afraid of talk, we had more of a close family system, so to speak. So I was afraid of reaching out for help. Talking to counselors at school, I felt like nobody would understand I couldn’t trust anybody. And I’m also a middle child. And so I felt this extreme pressure to try and balance the emotional side of the household. And that ended up affecting me a lot emotionally and mentally. And so I developed this pattern of I deal with my problems on myself. I can’t talk to anybody. And also, it was normal for us to experience bouts of depression. So it within our home, my mom would be in one room, my brothers in their room, my myself in my own room, but we didn’t even know how to have that discussion. It wasn’t until she entered her 50s I think that we finally realized, okay, we know how to tackle this. We understand we know how to balance it all. But it was all through our own personal research, and not through any resources that we ever knew were available to us.

Angel Tapia  19:51

And that was definitely a family experience for all of us to realize, you know that this is something that it takes a village and it takes just being open to the conversation. And I think the experience with my family was, you know, if it’s not talked about, no one’s asking questions because you don’t deal with someone else’s home. But it’s really different than what we are raised as we build as a community. But somehow, when it comes to mental health there, there are challenges there. So Samantha, have you had any experiences within your personal life with family regarding mental illness? Or what was the driver for the type of work that you do?

Samantha Benn  20:30

Yes, thank you for asking that. I think I relate to what y’all were sharing in terms of like your parents having to be in survival mode, right there is, you’ve just got to work you’ve got to get along, you’ve got to get some financial stability, that there’s not really a lot of space for emotions, right, and social exploration. And I, you know, I grew up in poverty and moved around a ton and lived in Section eight and a shelter for a year and a half. And so, because of that, there’s a law in Texas, where, if you’re homeless, you can go to any school in the city. And so my mom would always purposely send me to like affluent school so that I could have access to a better education. But because of that, the other impact was that I felt very different, right, I felt it really impacted my self esteem, because I was not only poor, but I was also Brown. And I spoke differently and live differently than my peers. And so yeah, my self esteem took a hit, I felt very anxious and lots of those thoughts that you shared Angel about, you know, what do I need to change about myself to try to fit in something must be wrong with me, can I be smart enough, right? All of those things, and same thing, no language to verbalize any of this just feeling really alone and not good enough overall. And so also just like my home life, since I lived in poverty, and my peers were also in poverty, seeing their struggles, which are very different than mine, because they weren’t going to the school I was going to, but they were also experiencing a bunch of trauma and their experience, and really caring about that at such a young age as well definitely made me want to advocate for my community share about these experiences, but language to write everything that I would have wanted when I was younger.

Angel Tapia  22:32

And I think that is a driver. You know, just by hearing your story, it makes so much sense now, just knowing more about you, and the fact that we have a drive, because we do want to share that our stories are different, we make up such a large community. And we have so many similarities that are beautiful, right? Our food and our language and some of the ways that our grandmas behave, or that our family order affects the way that we show up within our family. But then there are those layers that make us different. And those experiences can be you know, being documented being undocumented, being a resident being a citizen living in Miami live in Los Angeles, like all of those things can make a person who identifies as a Hispanic, female, Latina, show up in a different way, just because of the city we live in just because of the immigration status, because of the skin tone that we have that and just varies by different shades. And I think that because of it, it is important to make sure that we are, as you said, advocating for ourselves, right telling people, what are the differences that we have, along with? What are the similarities that we have? We don’t just fit one box. And yet we have to check one box. But I think anytime that we have to do that we’re like, I’m checking this box. But I know like I need this line next to it so that I can write it down.

Felicia Tapia  23:59

Yeah, “other” yeah

Angel Tapia  24:00

Yeah, yes. And to have an opportunity to say, and these are my others.

Felicia Tapia  24:04

Right, yeah.

Angel Tapia  24:04

And this is why I am multifaceted. And I feel that we all share in that when we start looking at our stories, looking at those around us and trying to, again, identify with each other for that bigger picture. But then when you go inward, to realize that we are representing different generations, different cultures, and just overall a different experience.

Felicia Tapia  24:26

Yeah. Also, according to postmodern therapy styles, our reality is shaped by our interactions with others. So you can be you can fall within the box of being a Latin X or Hispanic. But ultimately, the interactions that you have on a daily basis are what ends up shaping your what you consider your reality. So everyone is going to have a completely different perspective and a very nuanced experience.

Angel Tapia  24:54

Very good point.

Samantha Benn  24:55

Yeah, it’s really important to underscore that I think you’re totally right. because it almost will feel invalidating and like parts of us are not able to be seen, right when we have to just say, I’m Latin x, right? And it’s like, oh, well, that doesn’t, that doesn’t exude like my connection to my ancestors, right? That doesn’t depict my connection to my home country that doesn’t pick the neighborhood that I’m from, right. So all of those things are really important to us. It’s I think that’s a value that we share in our community of like, we want to be seen and all of those nuances and complexities. And so that is part of our identity and the language that we use to identify ourselves. Yeah, okay, I’m gonna ask you all a question. So Angel, I’ll ask you first, have you experienced discrimination because of your Hispanic heritage? And if so, can you share about those experiences?

Angel Tapia  25:51

So I think of the word discrimination, as in my mind, a very specific experience of someone making a prejudgment and not allowing someone to do something, or have a certain opportunity. And I think the most impactful for me was when I was young, arriving in the United States, going to school and being put, you know, in a classroom where everyone is speaking English, I had no idea what anyone was talking about. And I think it was like, a couple of months in that they put me in special education, because they thought I had a learning disability, there was not a conversation to figure out that the challenges I was having were language based. No one noticed that I wasn’t talking to anyone at recess, or that I was eating lunch by myself, like all of the things that I was doing, because, you know, the children who spoke Spanish didn’t think I spoke Spanish, so they weren’t talking to me. And then the children who thought I spoke English spoke English to me. And I didn’t know what they were saying. So it created just a distancing for me. And a, I am not allowed to engage in the conversation that the classrooms having or answered the teachers question. And it was that feeling of being kind of left behind, because then I was in, in special education. And I wasn’t getting the education that I needed, because they weren’t addressing the challenge that I was having. And it took almost a year in special ed. And by that time, my brother,

Felicia Tapia  27:29

my dad

Angel Tapia  27:30

Yes, had enough English that he went with my mom to the school, and they had conversations and started figuring out like, she reads and writes and does everything in Spanish very well. And it was one of those moments where, ultimately, I had to repeat the year, but they put me in ESL, and then I flourished. And I realized an apple is a month on it, you know, and you make that link and connection. But there was that feeling of discrimination because I was categorized by the way I looked, and no one bothered to ask questions to know me and realize I didn’t fit into the box that you assumed, by the way that I look. And you pre judged what my ethnicity race and culture is based on a idea. So I think, to me, it was something that was unintentional in a way. But definitely it was a prejudice and discrimination.

Felicia Tapia  28:29

Well, I actually didn’t know that. Wow. I’m sorry. You went through that.

Angel Tapia  28:33

It was a very life shaping experience. But I wouldn’t change it. I think, you know, hey, it’s really helped, though, because by the time I finished that class, I was just like, whipping through ESL, like, Listen, I’ve almost been a year hearing all this stuff I know, and just linking these.

Felicia Tapia  28:52

Wow. So as for me, I can only think of one time where I felt that I experienced discrimination directly like that, which was again, I went to a predominantly white school, and there was a girl who was an immigrant from Mexico, and she felt more comfortable speaking in Spanish. And so I would spend time with her during our classes. And I would speak to her in Spanish. And one day, this boy who was this popular guy, I think he might have been on the football team or something. This was in middle school. He walks by, and he looks at me and he’s like, Oh, can you get your dad to come mow my lawn? I was just so shocked and very uncomfortable. And everybody laughed. And I just felt like wow, this, okay. And also growing up in California. We did go to a predominantly Mexican school and I was used to the beauty standards of that culture. And then I moved here, and everybody was so skinny. And I remember one day, I was walking in the hallway and this guy had I think was like a trumpet or something. And mind you, I was fairly thin and just not as skinny as the white kids in class I developed at a very young age. And so I definitely was like 13/14 and very curvy. And this guy was walking behind me with like a trumpet or trombone, I don’t have some kind of horn instrument. And as I stepped, he was making like sounds for each step. And then I became anorexic. And then I remember, in high school, although I didn’t have direct experiences like that, I just remember hearing conversations about Hispanics, with people not knowing that I was a Hispanic, or conversations about welfare and debates that they would make us have in school, and people talking about how immigrants are lazy and saying things like that. And I’m just sitting there and absorbing all of this information. And it felt so bad. And I remember one day in school, I was at the time because of the recession. And because of my mom’s mental illness, my dad was working, but obviously wasn’t able to bring in as much. He had to spend most of our savings to just like work through the recession. And so at the time, we were on Medicaid and food stamps. And I remember kids going into debates about this in school and saying things like, oh, they should just get jobs in McDonald’s, like, why are they trying to steal our tax money and things like that? And I remember one day in class, I got so angry. And I was I’ve said something, I basically expressed my experience without saying that it was mine. And I said, Okay, what about in a family of five, where a wife was diagnosed with mental illness, and she’s not able to work, and the dad has to give up his job. And they move to this state. And I started explaining all of it. And then I said, so you don’t think you think these people should starve instead, you think these people just shouldn’t have access to health care? And then nobody said anything. And I think that was the last time I remember hearing conversations like that, because I probably the word spread in school and people realize, like, Okay, I can’t really talk like that around her. But, but yeah, those were my experiences.

Angel Tapia  32:03

And Samantha, what have been your experiences? Have you or family members, I’m sure with those that you counsel, any of those prejudices or discrimination experiences that have been impactful?

Samantha Benn  32:15

Yeah, I’m, you know, I’m a therapist. So I’m kind of also just sitting with what y’all shared, because those are really huge instances of prejudice. And I know the way that impacts our neurobiology and our nervous system and having to get in that fight mode, right, where you have to advocate Felicia, like you did, which was just so bold and beautiful. But a lot of people in our community can’t, right will shrink, right will kind of go in. And yeah, you know, I experienced it recently, maybe a year or two ago, here in Austin, we were talking, I was with some friends. And we were talking about the local elections at our table. And we saw a group of women that were kind of close. And I was like, Oh, I wonder if we should invite them to have the conversation with us. And it was all white women. And we were a group of black and brown people. And so I go over to their table, and they don’t even look at me. They’re all just kind of looking at their menu. And then they’re just like, I was like, Hey, how’s it going? And then they were just like, Oh, we’re not ready to eat yet, we don’t know what we want. And so it’s just like, okay, so yeah, a lot of things like that. We’re just kind of in the air, right, where we’re, it’s in the media, it’s on the news, right, that we are as valuable as our work. Right. That is our worth is our work, right? We are in these positions where servers were housekeepers were doing landscaping. And that, unfortunately, is in the messaging all around. And so yeah, you know, I think that that was illuminated, in you all’s experiences too.

Angel Tapia  33:47

And there is that sense, where I think it’s empowering to in those moments have a teachable moment, right? Where, you know, we don’t all look and sound a certain way, and the expectation or vision that someone may have of what a Hispanic Latin X person, Afro Latina, what is that specifically? And I think it is just the openness of asking the questions that you know, not making the assumptions, right. I do not want to go to Target. I don’t just ask a person with a red shirt on. Where can I find this, I realized that I need to make sure I’m looking for a nametag and then I can ask for help. So I think that there are ways and safe spaces which we need to be creating, where, you know, we take the opportunity to educate people, whether it be in a classroom, in a therapy session or on a podcast, like I think those are all beautiful ways for us to share these stories.

Felicia Tapia  34:40

Yeah. I have a question for you. So as someone who understood and spoken English more than your parents at a certain point, because of course you did have to learn the language at all. Do you feel like you experienced any kind of like parentified roles meaning where you have to assume more of an adult like role to take care of things for your parents?

Angel Tapia  35:02

Yes. And but I think the interesting thing is when you go through it, you don’t realize it until you get older and orange, you talk to people who don’t have to do that. So I mean, I was translating very early on, and things I didn’t understand. I mean, I knew the words, right, but I don’t know what, you know, loan document or this medical exam result or bill that came in the mail. So I would just tell them what it said, but didn’t have really a concept even of what I was saying. And then there’s that fear of, am I gonna get in trouble if I’m not saying the right thing. So I think that those are things that definitely I experienced, and were challenges in having to be the person responsible to, I guess, it felt like making decisions for adults, and I knew I shouldn’t be. So I did struggle with that. But it was a reality. And I do now feel that it’s a blessing, because it’s the reason why I have the drive to do this work. And knowing the importance of educating people about our culture, making sure that we’re creating accessible information that isn’t Spanish, because I know from my parents, from aunts and uncles the importance of having those resources, and the burden that it takes off of those children and family members that do have to be translated.

Felicia Tapia  36:18

Yeah, it’s I didn’t learn this until much later that growing up too fast is a sign of trauma. So having to do that for your parents makes you have to step out of your child mode, be a grown up. And it’s interesting, because so many people that we meet on an everyday basis, it’s like sometimes people, you can meet people that give you that energy, and they can be so comforting and cool. And then you end up finding out oh, this person experienced some sort of a parentified role. And that’s why they’re so mature, you know, but But yeah, that that’s a very interesting experience.

Angel Tapia  36:53

And Samantha, talking about the trauma that sometimes comes with that and parentification experiences, is that something that you’ve heard a lot about, just from those that you counsel?

Samantha Benn  37:04

Yeah, absolutely. Like what you’re talking about having to kind of step in, I’m thinking about clients where their parents would own a business, right? And so then the kids are the ones that Goshi ating the price and explaining the rules, right of the store or the product. And you’re totally right, Felicia, that is definitely a parentified role. And it’s not fair for our little brains and bodies to have to step into that role. Right Angel you’re talking about, you don’t know what you’re even translating. You don’t even know what these words mean, right? You’re having to translate medical jargon, legal jargon, but you just have to say it. And then sometimes the parents can be stressed out, because they’re asking you Well, what does that mean? You’re like, I don’t actually know, I just know these words, right. And so just such a stressful experience that puts us in fight or flight that gets our adrenaline up, gets our cortisol up at such a young age, which really weathers on our body. So yeah, it’s an important conversation. Yeah, speaking of parents, and you know, them having to come over here, right, or maybe make sacrifices for their children or even for you guys, in your direct experience, Have either of you felt pressured to build a legacy or to be successful in a certain way, in an American way? Because of the sacrifices that your parents did make for you and the life that they wanted for you and your family?

Felicia Tapia  38:34

Do?

Angel Tapia  38:34

I don’t want to hear your answer. I am learning a lot.

Felicia Tapia  38:38

Yeah same. I definitely do. I am a really sensitive person. And I feel a strong connection to my family. And when I think of the history and all the things that must have occurred for me to even exist, I just feel like okay, this can’t be for nothing. All of the sacrifices all of the love or the pain that had to happen for me to come into existence, I want to do something about it. I feel this, especially when I see my parents and their struggles, or my dad how hard he’s worked to help support me through school, I just feel this immense amount of pressure to be more than what the be more than the limitations then that my parents had, or that their parents had. And I’m grateful that I already see that happening. I’m the first of my household to graduate from college, and the first, well to have a bachelor’s degree and the first to be in grad school. And I don’t want to stop there. I want to continue to educate myself and help educate others and I want to contribute to the healing energy of this world so that I can feel like all of the sacrifices that my ancestors made were worth it.

Angel Tapia  39:51

And I I felt like that was going to be your answer only because I mean, my parents have made it very clear that they brought us here for a reason and a purpose, and that’s something that is, was a very direct conversation, right, where it’s like you are expected to do more than and it’s very specific of more than us because we did not speak the language. And you have these advantages. And I think for me, that was the drive to continue with education. And that was the drive to make sure that the decisions I made affected like the collective family. So some of the choices that I made, were for myself, and then I think the decisions that I made to excel were made more for the bigger picture, and the pressure and the expectation. And I think that that’s something that the older generation feels is sometimes, you know, lost as we get to the next generation.

Felicia Tapia  40:48

For sure

Angel Tapia  40:48

Because there isn’t the Well, I didn’t know the language, it was difficult for me like, I cannot have that argument. Yeah, I can have that argument with my children. Because I was an immigrant, I became a citizen and had to go through a process where they have been given this opportunity. And I don’t know how precious people see it unless they’ve gone through the challenges.

Felicia Tapia  41:12

Right

Angel Tapia  41:12

And I am afraid that as we get further into our family generations, that that’s something that is erased, that our language might be erased, that our culture might be erased, because my mom is very traditional, but I am not like her. So when I’m a grandmother, there’s things that will be lost in that. And then you continue moving forward generations. And I think that the drive and the responsibility for family is something that can be lost. And I think that that would be something that changes our culture, because it’s such a strong part of it as well

Felicia Tapia  41:44

For sure, yeah. That’s an interesting point. Because we can talk about how our origin contributed to a lot of our hardships or a lot of our trauma, but then there’s this, there’s still this deep appreciation for our roots. And I totally agree with you, because I think even my cousins and my siblings, I don’t think that they feel the same way that I do. I think that I just feel this way, because I am so sensitive, and also as a middle child, feeling the need to maintain balance and to keep the family together, I think, just Yeah.

Angel Tapia  42:15

And Samantha, is that something that those that you see and speak to express as a real pressure, even through different generations? Or is that something that kind of falls off after you get into second and third generation,

Samantha Benn  42:29

I think it’s different the later into, you know, how long you’ve been into this country, but I think it’s still there. Because even in American culture, it’s a lot of capitalism, it’s a lot of work really hard. And so I think that for people that their parents have made a ton of sacrifices, right. And there’s been a lot of trauma and trying to get here to get more opportunity. That’s a lot of pressure on you too, right, or anybody in that situation that has a lot of pressure to have on you, even though it does sometimes lead you to flourish and thrive and be fierce and amazing human beings, right? There is a dark side to that where you don’t know how to rest, right? That’s something I hear a lot to have, like, I don’t know how to sit with myself, I feel like I must always do something, I must always prove my value. And so trying to fine tune that balance, and know that you deserve ease and joy as well, even though the sacrifices were made, and talking about the richness of the culture, that is something we also bring into the therapy space of like, Yeah, can we harness that those sacrifices from our ancestors, that resilience that drive right, we have that power? How do we harness that? How do we embody that and feel that and really fuel us from that space? Versus this space of like, I need like a deficit, like I need to prove I’m worthy, and prove to all mean something, right. And just like, getting into those nuances a little bit.

Angel Tapia  44:05

And in your experience, what are ways that you know, just within I mean, I feel that this has been very insightful and kind of eye opening, just in the experiences, like I said, that we could have within a family, you know, the similarities in the way that we live with the differences in the ways that we look, or also, you know, creating different levels of experience, but what are ways or tips that you can give to those that need to or want to have this conversation with family and friends about how to open up and share some of these experiences?

Samantha Benn  44:37

Yeah, that’s so important. I think young people are doing such a great job sharing, right just like talking to parents of like, Can I share this story? Or can I share what my experience is like, and also gathering there as y’all were talking about, not wanting to lose certain things of the culture of your stories, right and your ancestors stories, also So it being a mutual thing of like, Hey, Mom, I want to hear your story and I want to record it, and I want to document it. Because a lot of times these things are lost. And then also can I share about my experience and like, what things are like now and how things are transforming and just directly asking and saying, like, that’s important to me, right? Like I care about our history. I think it’s great to that people are showing up on social media and sharing the nuances of experiences. Right, our conversation has illuminated how different it could be, even though we share being brown. taking up space. Yeah, just knowing that your specific story is important and different and can help other people to learn, right.

Felicia Tapia  45:46

I like what you mentioned about the importance of documenting things so that the stories aren’t lost. I think that I would love to do that with our family.

Angel Tapia  45:54

They like to talk

Felicia Tapia  45:55

They do

Angel Tapia  45:55

Well, we can get a couple of stories out of grandma, but

Felicia Tapia  45:59

we say they like to talk, like.

Angel Tapia  46:02

It’s a Hispanic, Latino, thing, everyone is ready to talk. And now having the very important and needed conversations, which I think is a beautiful thing. So with that, I want to thank you for taking time to be a part of this and to be vulnerable, and share your stories and know that what you’re sharing others are relating with. And also it’s opening conversations that I think generations need to have within family. So I appreciate you for taking this explorative journey with me. And I hope that it’s a way that we continue having these conversations. And as Samantha said, document it. And Samantha, thank you so much for being a part of this, your insight has been very helpful. It’s created and stirred up just reminders, memories, things that I think I healed from things that I think are still important to talk about, you know, stories that sometimes we haven’t shared within our own families that can create trauma, or that can be inspiring. And I think the experience that you bring with your stories with the work that you do is really healing to the community. And it also brings awareness to those that may not know about the experience, you know, we don’t just want it to be something that people focus on for Hispanic Heritage Month, we want it to be a conversation that’s ongoing, because we are a part of this culture of this community of this world. And we need to be able to have the conversations to better educate those that don’t know the nuances and the richness of our diversities, but also within our family units to keep that conversation and bond so that we have generations of those that are proud to be Hispanic, proud to be Latin X, proud to be Afro Latinos, and everything in between.

Samantha Benn  47:52

Yeah, I’m so grateful for yall thanks for letting me be a part of just your family’s story, right? Let’s family conversation and everything you’ve shared, and also just initiating this conversation because yeah, like you said, it is so important. It’s so healing for us. And then for everybody that’s listening that can really identify with a lot of the things that we’ve talked about. Thank you all so much.

Felicia Tapia  48:17

Also, I loved your experience. Samantha, I want to hear more about your background later.

Samantha Benn  48:22

I figured I would feel the same about y’all. I’m like, Oh, I’m gonna sit here. Like, I’m gonna want to be friends for sure.

Felicia Tapia  48:28

Yes.

Angel Tapia  48:30

We’ll have the Part Two continuation because there’s always things to dive into for sure.

Samantha Benn  48:36

Absolutely. I’d love it.

Angel Tapia  48:47

Thank you for listening to this special episode of Wellness evolution in honor of Hispanic Heritage Month. We hope this sparks an intimate conversation with you and your family about your culture, diversity and the experiences that unite us. I’m your host Angel and I appreciate you joining us on this journey. Remember to subscribe to our podcast so you never miss an episode and help spread the word by rating our podcast writing a review and sharing us with your friends and family.

Narrator 2  49:19

If you or a loved one are experiencing mental health related distress, particularly if the thought or feeling is new or has increased recently, you can call or text the National Suicide Prevention Lifeline at 988 for help at any time. The lifeline provides free and confidential support for people in distress prevention and crisis resources.

Narrator  49:44

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:11

Welcome to Wellness Evolution, a podcast with inspiring and thoughtful conversations highlighting the connection between health and wellness. Whether it’s through finding the right treatment or making lifestyle changes. We hope these stories provide relatable topics and perhaps personal inspiration. So join me in exploring the many paths to wellness through the lens of a diverse group of people as we cover topics such as chronic illness, mental health, spirituality, and everything in between. Hello, my name is Angel Tapia, and I’m the Senior Manager of Hispanic Outreach at global Healthy Living Foundation. Thank you so much for tuning in for this special episode of Wellness evolution that we’ve put together in honor of Hispanic Heritage Month. I’m super excited about today’s guest will be speaking to Dr. Leybelis Padilla. She is a mom of two A wife, a former NFL player, an amazing Latina, and a practicing gastroenterologist in San Diego, California. She aims to be a resource for patients making healthy lifestyle choices and optimizing their wellness over. Bienvenida, Dr. Padilla and thank you so much for taking time to connect with us today.

Dr. Padilla  01:24

Thank you, I’m excited to be here.

Angel Tapia  01:26

I really am interested in knowing what is your cultural background, and how has it shaped who you are today.

Dr. Padilla  01:33

So I am Latina, I am from Puerto Rico. And I grew up there for a while. But then my dad and my mom were actually both in the military. And so I had the opportunity to travel the world. So I think my viewpoint and vantage point is really different because I lived in places like Germany for a number of years and Panama. And then I went back to Puerto Rico for high school, which really changed kind of my lens in which I view the world. And then it made me more curious and open minded. And so I think from that sort of like Latino background, but then having been a world traveler at a young age definitely kind of impacted me at this point and I think I didn’t realize it had an impact until now that I reflect on it mostly because I’ve had some career changes. And I work a lot actually with Latino patients. Right now I work a lot close to the Mexico border. So although I’m in San Diego, I do some jobs in Arizona. And in that sort of journey through that position, I’ve realized that had I not came from where I came from, or had the life experiences that I’ve had, I would not be able to make as big of an impact on these patients, because they’re so thankful. And they feel like they can trust me, I can relate to them. And I have a lot of empathy. And I feel like when you come from position and have life experiences like that I’ve had patients can almost like sense it like there’s a sense of comfort, and it’s a really kind of an opportunity that I have walked into that I really take advantage of I’m almost like pouring a ton of information to them, and trying to make sure that they really understand and they make that extra effort. You know, I went to medical school at Howard in DC, which is a historically black college and university. And so, you know, I also have the exposure to the Latino patient population. But then I have that experience at Howard, which the whole premise of Howard is to help the underserved communities. And so just all of that together, I feel like it’s just a melting pot, where now it’s just really natural for me to do that.

Angel Tapia  03:44

I was gonna say probably that identification that the patients have when they see you is so comforting. I know going with my parents to their doctor’s appointments, it’s always lowers their anxiety when they know they’re going to see a physician that understands their background and their culture, and has respect for some of the traditions that they have when it comes to health care. So I think that it’s beautiful to know that you’re experiencing that. And I can only imagine how much the patients appreciate that when they see you as well.

Dr. Padilla  04:13

So I think food is probably a huge thing, mostly because it’s such a part of Latino culture. And it’s everything in some ways. And it’s what unites us and what so it’s all the things right, like we like to celebrate around food and everything is just around food. And I think I think as physicians, if we can recognize how important that is in Latino culture, then it makes it somewhat easier to treat things like high blood pressure and diabetes and gut health stuff and all the things when you can recognize like these are things that my patient potentially really values. So how can we make more mindful adjustments to you know what I’m recommending? If my patient values eating arroz con avichuela and just let Like all these things, so I think food is probably the biggest thing. And then how important family like sort of the family dynamic that is another the heirarchy. You know if the grandmother great grandmother is like the most the matriarch right, and so then there’s a cousins and there’s all these layers, but it’s this sort of, you know, I don’t even know how to describe it, but the sort of like, family unit, that’s such an important part of Latino culture, that it makes it easier when as a physician, when you’re treating that patient to understand well, maybe you should ask that patient, is there someone like can we call your family member or maybe next time when you come to this appointment, you know, have your sister, your brother, your wife, whatever, like somebody come with you to that appointment. And then I think you can garner more trust, but then also kind of change the patient dynamic with the physician is making sure that you recognize the importance of the other family members involved in medical decision making. And food, I would say those are probably the two biggest things to be honest.

Angel Tapia  06:02

Definitely the food, I’ll agree, and I am also the person, I will raise my hand who will be on speakerphone, when family members have appointments, and I’m asking the questions they might be too shy to ask or that they just may not think of at that time. So I am the extra patient in the room, and the advocate for many family members, I think it’s just great to know that something that you see as a positive and a benefit for patient care, I know that sometimes there is a feeling that folks might be embarrassed or here I go to an appointment. And there’s you know, four family members there, but I think it does show to the support and the care that the patient will have under their treatment. And that it’s you know, it takes a village and the caregivers are an important part in a family dynamic. So being part of the decision making and the information and tasks or questions, I’m sure is very welcome.

Dr. Padilla  06:53

Yeah, I also think too, one thing that you kind of reminded me about, it’s really important with this, sometimes there’s a language barrier. And it’s really important as physicians to get a translator. And I so many times I see patient family members trying to translate things and they get lost in translation. And it also you want to almost eliminate the burden of the family member having to be that sort of liaison. I think there’s a role too, as a sense of comfort for that family member that can help maybe translate points that maybe need a little bit deeper explanation, because we all know that all the Spanish is the same right? Mexican and Puerto Rican Spanish, there’s different words and selection things that are completely different. And but getting a formal translator is really practicing, like cultural competency and respect, and making sure that you’re honoring your patient and not just like brushing it off and making it you know, a more burdensome thing, really, when you notice that your patient needs assistance and communicating and making sure that they understand it’s really important, like it’s really your obligation that you have to do it. But I see so many times that patients tell me like they’ve never had someone communicate to them in a way that they understand. And it just that blows my mind. And I get really sad and irritated about that. Because it’s just like, it’s so easy these days with Zoom and iPad and computer access to access a translator, even if you can’t get someone in real life in the room. But that would be another really important point I wanted to make.

Angel Tapia  08:26

I’ve been translating since I was 10 years old. And I’ll tell you some of the things were over my head. I go recommend it. I agree with you. There’s so many ways now that we could take advantage of translation services that will make it easier for family members to understand what’s happening, ask questions, and it’s less stressful for the younger folks in the family as well to be able to know Hey, what I’m then sharing is correct. You know, because you still want them to feel involved. I know that some of it is a trust issue might be I want to hear it from me versus hearing it from a translator over the phone. But with that I’m able to be that conduit and make sure that I’m translating it correctly for her to understand and you know, medically correct. So I’m definitely on the same page with you that there are resources that we should really look into when we’re talking about translation, especially when it has to do with medical conditions because there’s professional words and medical terms and then there’s slang and sometimes that can get a little fuzzy.

Dr. Padilla  09:25

Oh, yes. Yeah. My husband, I’ll kind of give you a little bit of background because I think setting that sort of stage helps. But my husband was diagnosed with some mild neurocognitive deficits from the being in the NFL and suffering a lot of concussions. And so that was the impetus that really set us off on a sort of health and wellness sort of lifestyle. And through that we have been really really mindful of like what we eat, how we eat and lifestyle changes that impact everything including mental health and specifically Practicing meditation and mindfulness. And these are things that I had no concept of growing up, and certainly not in medical training. And it’s only after completing medical training that I’ve now realized there’s this whole world that we’re not taught in medicine that patients need to have access to. But what I’ve realized is how important mindset work, whether it’s how you talk to yourself, like, for example, with me, you’re running, trying to get run this race, instead of saying, think I can do this, I can’t do this, I haven’t been training, like I really need another month, it’s shifting words that you use and saying, instead of I can’t, it’s like, well, how can I or if something bad happens to you, it’s like, this is happened to me, I can start saying things like, this is happening for me, and kind of figuring out the why, right? Like, what are the lessons that are, I’m supposed to learn from this experience. And so in training for this, I had to do a lot of mindset work, because I really didn’t train for it adequately, it had a vision of like, I’m going to work out X amount of days, I’m going to do this and that and that none of that really panned out. So I was kind of going in bare minimum, but I knew I could do it. And I did a lot of meditating and vision work, right. So part of kind of mindset work is also kind of visualizing yourself to success. And you’ll hear a lot of stories about elite athletes will always kind of visualize themselves, making the touchdown, running the race and getting the gold medal, that kind of thing. And it’s sort of these habits that lead to success. Because if you are telling yourself, you can already do it, like you can do it like you’re gonna find a way and those sorts of mental challenges or breakthroughs is a lot of times what holds most people back, including in like health and wellness space, a lot of times people are like, Oh, I have bad genes, or oh, I have this and that and that. And it’s easy to kind of fall into that sort of, then it’s almost like a rabbit hole. And then you’re just like going down this path. But if you make these like small shifts over time, in your mindset, then you can achieve it. And that’s kind of what I did for this race. Because I just had to tell myself, I can do it because I knew I could write, I may not have performed at my ultimate best, but I knew I could do it. And I did it. And you know, I finished.

Angel Tapia  12:18

I think I was talking to you on the airplane ride like home, it was like it’s so close, after you have finished it was you still had all of the rush and excitement, you have all these goals that you were going to do when you got back. And I felt that energy that you were transmitting there with this experience and just how rewarding it was for you. When I think about the idea of of wellness and of mental health. I also try and remind myself that when I have these conversations with some of the elders in my family, you know, culturally, traditionally, it’s something that’s not very talked about, there are stigmas to mental health, and also just modern medicine, sometimes, you know, they have all of these remedies. My mom has a tea for everything. It’s not Vicks it’s a tea. So how do you think is a good way to approach that conversation with family, with patients about just really being open to that physical mental connection, and then also being open to modern medicine while still respecting some of their ancestral traditions,

Dr. Padilla  13:22

I gotta tell you, that’s a really tough one, because I struggle with that with my own family. So I can really emphasize that how hard it really is to break those sorts of barriers. I think the biggest stigma is maybe the mental health barrier, I think, in the Latino patient population. It’s just, it’s really, really tough. And I feel like no matter the progress I may make, or even like rapport or relationship that I developed with a patient like sometimes then it’s like, once they start maybe talking about the mental health stuff, sometimes people like shut down. And so, you know, that one’s a really tough one for me. And I think the places where I’ve had success is when I start almost the big, very small, it’s like, almost like dropping a pebble in some water and then creating a ripple effect. And you literally you just kind of dropped the pebble and so my Pebble weight might start might start with, you know, the mind gut connection with your gut health, or how Gosh, when you get really stressed and you notice you have to run to the restroom and you have this sort of anxiety that’s you know, causing this or maybe is your anxiety or depression affecting your sleep. Like I start with some sort of thought that’s translating to their symptom, and then make them think about it and then they marinate and then we maybe bring it up at the next visit. So I don’t try to do everything all at once because then they feel like they almost think it’s not a genuine sort of inquiry of their well being. And sometimes I have especially to younger patients, I will tell them like literally I’ll have a conversation say like Look, I get it This isn’t cool. Like this may seem like, you know, you’re maybe off or whatever. But this is the deal. And this is why it’s important. And this is why it’s important for your health. And this is why I care. And so usually when I kind of am very is transparent like that, with the younger patients, it’s much easier with the older patients, I gotta tell you, it’s hard. I think I have not cracked that nut at all.

Angel Tapia  15:24

Well, I like the pebble effect. I think that is the best way as you said, it’s that ripple, it is walking that fine line of making sure that statements like I care, you know, them Hearing you say that I know is so important. I think that’s how we would approach it with our family, and gently bringing the conversation. So I love that example as a way to gently broach the conversation, whether it’s younger or older, but start with that pebble effect. I really liked that. So I would like to say that having the conversations about our culture is always so important, not just Hispanic Heritage Month, but obviously a conversation we should always be having. And as a mother, myself, I have this battle sometimes internally with my girls that guilt of am I talking enough Spanish to you? Are we are you able to communicate with extended, you know, family members. And I think that there’s a lot of conversation that comes around and about our identity and language. And I feel that there’s so much stigma that we need to break there that being Hispanic that that is our culture, it isn’t just the language language is a piece of that. But there’s so much more, you know, with our music and our food and our history, and our intelligence and beauty, of course, but how do you see that connection when it comes to relating to the stigma that sometimes we can get about our heritage and our language are kind of being of two worlds?

Dr. Padilla  16:53

That is such a great question. Because I obviously as a mother too, I can relate to that. And having been a military child. So this is kind of like the double edged sword, right? Like I, although I am Latina, I can’t speak Spanish, my Spanish isn’t like grammatically perfect. And it’s definitely a lot of slang, Puerto Rican. And with my girls specifically, just as an example, I’m so mindful of that, that, although I wasn’t like entirely, my whole youth wasn’t spent in Puerto Rico. In some ways, I feel like I still yearn for that having had that opportunity. Like, I wish I had that opportunity, because I would have wanted to have been more culturally embedded. And just like, in it and immersed because I see the value in that. And so my husband and I have been very mindful and making sure that we go back all the time, and that they’re growing up to be fluent in Spanish so that their Spanish can be better than mine. And that they can be culturally sensitive to others. So we’re traveling and you know, traveling more than maybe even what I did when I was growing up. But I think as parents, we’re in a great opportunity. It’s amazing, because we can shape these little humans and help open their minds and their hearts. But they’re just so impressionable. So you can just really expose them to everything. But I think the most important thing is really teaching them pride of where they come from their hair, color, their skin, like their everything, and their food, their music, all of it. But then also this respect of others, and almost like a pre you know, appreciation and awe of other cultures, and languages and all these things. And because that’s really the position my husband and I tried to come from, and it’s like, wow, like, look at these other beautiful people. So we can all be prideful, but then also like, in love with the rest of the humanity. We struggle with it, but we’re very mindful of it. And so that’s like, we’re always on a position of let’s get there. Let’s continue to get there. But I love the question because it’s something that at least I talked about with my friends that have children or just, you know, other people that are in this space, when you realize it’s important, we’re different, but then yet, we’re all the same, but you always want to be sensitive and prideful of where you came from.

Angel Tapia  19:15

I love the way you put that. I think that it’s the reminder that when we look at our culture, and especially the Hispanic culture, es un sazon, we have a little bit of everything. I think we cover the gamut of diversity just within our culture. So as you said, having respect for all of the differences, and then the beauty that was brought together to you know, create all of us, I think, is a beautiful way to see it and to share that, you know, with our children who then get to go on and affect the world and, and those around us. So I think that was the perfect answer. Well, Dr. Padilla, thank you so much for taking time to be my guests for sharing your story for giving us your insight professionally and personally, and also just, you know, sharing the things that I think anyone listening to can relate to. And they’re going to remember these conversations as they move forward with family members. And then also just the pride you are out there representing all of us. And I know that that’s something that you are proud of, and that we are all proud of being a part of as well. So thank you.

Angel Tapia  20:31

Thank you for listening to this special episode of Wellness evolution in honor of Hispanic heritage month. We hope this sparks an intimate conversation with you and your family about your culture, diversity and the experiences that unite us. I’m your host Angel, and I appreciate you joining us on this journey. Remember to subscribe to our podcast so you never miss an episode and help spread the word by rating our podcast writing a review and sharing us with your friends and family.

Narrator 2  21:03

If you or a loved one are experiencing mental health related distress, particularly if the thought or feeling is new or has increased recently, you can call or text the National Suicide Prevention Lifeline at 988 for help at any time. The lifeline provides free and confidential support for people in distress prevention and crisis resources.

Narrator  21:28

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator 2  00:11

The Wellness Evolution podcast conversation and content are intended for informational and educational purposes only. Any content shared is not intended to substitute for medical advice, diagnosis or treatment from a physician or qualified health provider.

Angel Tapia  00:29

Welcome to Wellness Evolution, a podcast with inspiring and thoughtful conversations highlighting the connection between health and wellness. Whether it’s through finding the right treatment or making lifestyle changes, we hope these stories provide relatable topics and perhaps personal inspiration. So join me in exploring the many paths to wellness through the lens of a diverse group of people as we cover topics such as chronic illness, mental health, spirituality, and everything in between. We’ll start today’s episode with a mantra. I allow my emotions to expand, and I free them from any shame or judgment. I am open to learning more about myself and others and I will strive to remain positive and at peace. Today, I have the pleasure of speaking with Miss Pamela D. Price an RN, national speaker, educator and advocate committed to changing the stigmas associated with mental illness. For over two decades, she has worked with national and government agencies to develop and implement multifaceted programs to meet the needs of women and underserved communities. It is my pleasure to speak with you today Pamela, and have you on as a guest. Thank you so much for spending time with me today.

Pamela Price  01:55

No, thank you so much for having me. It really is my honor. I feel privileged. And again, just really excited to be with you today.

Angel Tapia  02:03

Well, you have been very brave in sharing your personal experiences with others. And I know that on social media, you are very open about just your history, and also your challenges and your resiliency. So can you share a little bit with us about your personal health journey? And what led you to become an advocate?

Pamela Price  02:24

Absolutely, I guess I could say I got started on this path really young. The first time that I actually attempted suicide, I was 13 years old. And prior to that I just had… I had a lot of struggles, both just in life and in upbringing, but also just mentally not really understanding who I was, and why I saw the world the way that I did. And that really was an impetus for how and why it’s so important to me today to really not only use my story as a way to hopefully encourage others to share theirs, but of why I am so committed into shining a light on not just the mental health challenges, but what we can really do to live well, if we have a mental illness or what our families can do. What we can do better to support our children. And so it’s been a decade’s long journey. Like many people, and unfortunately, that wasn’t the first time I attempted suicide, I struggled with mental health issues and challenges the bulk of my young adulthood life. And so it took a lot of prayer, it took a lot of patience, it took a lot of me, learning me, if that makes sense. And then really giving myself the permission that I needed to seek the help that was going to be right for me to seek the supports that were going to be right for me. I like to tell people that this is an individual journey, our wellness journey is individual, and our mental health wellness journey is even more kind of individual to us. And so it’s not about following certain trends and going with the flow of what has worked for others, but really finding what’s going to work for you, what’s going to allow you to be the best version of you in this moment that you are in because that changes. I’m… who I am now today is not who I was 10 years ago, five years ago, and definitely not you know, almost 30 years ago in terms of being a teenager. And so I think there’s power in the sharing of our journeys, because you’ll find often times that more people can say: “Wow, I’ve experienced the same thing” or “Wow, that happened to me”, or, “Wow, that was helpful that I saw someone come through what you came through.”

Angel Tapia  04:40

And I love that you said giving yourself permission, right? giving yourself permission is such an important thing, giving ourselves permission to feel, to ask for help, to seek answers, to know that it is okay to have those challenges and to to find support within your community. One of the things that I think always happens when people talk about mental health is to talk about the stigmas and how they affect someone from seeking help or talking to friends and loved ones about challenges. How do you see those stigmas hinder the bipoc community specifically?

Pamela Price  05:19

Sadly, I think they hinder us a lot more than we see in other communities. And they are a hindrance, in part because they really can paint false narratives about what mental health is. I think we separate out mental health from other aspects of our health. And we do that I think, because of the stigma, which means that if I can talk to my doctor about my high blood pressure, about my diabetes, about my cancer, about my HIV, but I can’t, in that same conversation, talk about that I am struggling with my emotions. I’m struggling with maybe behaviors that aren’t helpful to me in a mental area. And so that stigma really leads to what we’re seeing now, unfortunately, is this significant rise in suicide rates among our black youth. Before COVID, you know, our children between the ages of five and 12, were twice as more likely to die from suicide. That hits home not only as a mother, it hits home because I was in that statistic at that age, but it’s only worsened as we’ve come through COVID. In BIPOC, communities where we are taught to be strong, and where being emotional, can be a sign of weakness, where crying for our young men and young boys is a sign of being weak, those things really deter us from letting in individuals and letting our family our parents, those around us know that we’re struggling. And that was my case, even after that first suicide attempt no one even asked why I even attempted suicide. And then when I tried to bring it up, it was: “We don’t have time for that, and there’s nothing wrong with you. You need to get over it. You’re a child. Life is not that bad.” Like these were the exact words that my family members expressed to me. And it stuck with me. And it caused me to delay, it caused me to suppress, it caused me to seek other more high risk things to try and cope. And so that stigma to me, I think is one of the major major challenges to us really addressing mental health in black and brown communities.

Angel Tapia  07:31

And I love that you shared that because it is very true. I think the way that we are conditioned as children and really growing up can affect the way that we perceive ourselves. And personally, I deal with anxiety and being Latina, and coming from a Hispanic heritage and background, I know that growing up, I felt shame, I felt like I had to hide what I was feeling from friends and family, but not because I was told I had to but there was just never a conversation that made me feel like I was safe, or that I would be heard or that I would be taken seriously. It wasn’t a conversation that anyone had, it was never discussed. And if it was it was something it was a stigma based comment made out of whether it was fear, whether it was ignorance, whether it was just misunderstanding, so it wasn’t a safe space. And I think that you know what you’re doing being so brave, and being an amazing advocate sharing your story, how do you feel folks can be more empowered to speak up about their condition and advocate for themselves within their family and friend group when they’re feeling this way?

Pamela Price  08:42

I think for me, which is again, why I share it in social media, is because oftentimes our families and our loved ones and those closest to us may be the last ones to come around. Because especially again in black and brown communities, one individual having this these issues, mental health problem, it’s like it’s reflective of the entire family. And so they don’t want you to talk about it because now does that mean that they did something to me, that my family in essence was… broke me and so that sharing in a social media space creates that safe space, and I found through the sharing of just my own journeys, that oftentimes in the comments, that’s what I see. That you sharing your story allowed me to talk to my mom. This use of sharing your story allowed me to mend a relationship with my family members. I’ve spoken to some women who have reached out after they’ve heard me speak or share my story or talk about why this is so passionate to me, and to say: “Because of what you shared, I am going to now go and seek counseling.” And so there’s all these little moments and pockets that again, it’s just me being honest, it’s me being transparent, and in that transparency that does create that space. And they don’t know me, I don’t know them, I’ve never met them. And sometimes in strangers or among strangers, that’s where we can create those spaces. And then in that we can build up that level of strength that we need to be able to now go to your family and say: “I… Like my example, I have bipolar disorder, I go to therapy, I take medication. I love you guys.” It’s that simple. And you guys have questions about it. And then now I can talk to my family. And then we start talking about other family members. And they was like, you know, I wonder, do they have that too. And so now we… it becomes conversational when the family gets together. But that was a process. And it’s someone stepping out on a little bit of faith, stepping out, and again, taking that ownership that this is my journey, and this is my story and I don’t want anyone else to tell it, I want to be the one to tell it.

Angel Tapia  10:58

And as you share that I think it’s so true. Even preparing for this chat that we were going to have I started looking online and going to resources to find information and for me to learn more in depth about just some of the barriers that people can face when having to deal with a mental illness. And I found the statistic that the National Association for mental illness states that among 5 million black people living with a mental illness, nearly a quarter reported having a serious condition, including schizophrenia, bipolar, and depression, amongst other things, I know that you work within government, national agencies, what health policies have you seen in place that maybe help or hinder addressing this type of support?

Pamela Price  11:46

So I’ll start with, I don’t see a negative, but some of the policies that we see in our school settings really are a deterrent. It’s almost that our children who maybe have behavioral disorders that are connected to some type of mental illness or mental condition, they are not only stigmatized, but it’s almost almost as if they are criminalizing those children, they’re using that as a gateway, oftentimes to unfortunately, take our children out of regular school, they get in IEPs, and then they’re on this track now that really, perhaps can set them up later in the future, to not be able to go to school or to go to college, or even finish school for that matter. And so that’s one area that I know I’ve been an advocate in partners that I’ve worked with to say, we really got to make sure that our schools 1) are better equipped to understand the cultural nuances for young black and brown children who may be experiencing issues; I think, 2) we need a better pipeline for mental health professionals. I think at all levels, we know that there are less than 2% Minority Mental Health Professionals. And that’s a problem because we feel more comfortable talking to individuals who look like us, who have some understanding of who we are, where we come from. And so I think those are two things we definitely have to do a better job is getting in a stronger pipeline to have more minority mental health professionals to close that gap in terms of even getting access to services. And then definitely looking at our school systems and policies and how those should be tailored to really be able to support those families who have children who are experiencing some mental health challenges, rather than looking to kind of institutionalize it to a degree that it’s more criminalized, as opposed to being more helpful. The things that are going well is that there are legislative actions are being taken up right now to look at investing more funding in actual direct service provision. So a while back funding kind of shifted to not the service provision, but really looking at how do we change policy systems and environments, that was the kind of language that we saw funding start to take, and now they’re seeing in this mental health space, we really have to find a better balance, meaning that we still have to support measures that look at our environments, like schools, like churches, like our communities, but we also at the same time have to invest in behavioral interventions that can be culturally tailored to black and brown communities. And we’ve got to invest in more community based organizations having more support for our churches who are doing a lot in the mental health space, and the funding is just not there. And so I’m happy to see legislation start to shift towards redirecting some of those dollars and then I think just societally to start to see more normalization of mental health and it’s okay to not be okay, to see the NFL have commercials where we’re seeing individuals talk about their struggles and being okay with their struggles, where we’re seeing other national and corporate, you know, businesses shine a light on it and make investments and being able to do it. I think it’s great to have our entertainers and our athletes also do it. I want to see more people that look like me, that look like you, that look like folks I go to church with, or folks I work with. I really want to see your… you being able to see your neighbor in talking about mental health and what we can do really collectively as a community to get better and change again, some of these narratives that we’re still seeing, unfortunately.

Angel Tapia  15:19

And it makes me think of all of the avenues right, that we can take all of the different evolutions to wellness that can lead us there. So I’m thinking about that connection between the mental, the physical, the spiritual, and how important that is, because it is the whole picture of wellness, how have you personally navigated, making sure that you are looking at all of these aspects, when you’re seeing your personal wellness and the challenges that you face in working within your community and seeing these challenges that we may have in legislature and still staying positive and being an advocate. How do you make sure that you focus on the needs that you have?

Pamela Price  16:00

For me, I think it starts with the messaging. I… As I mentioned earlier, this is very individual, all of our journeys are. Our life journeys are very individual, but at the same time, we are interconnected. And so I like to tell people, the reason that it starts with me is because if I am not well, if I’m not willing mind, if I’m not willing body, and if I am not willing spirit, I cannot only be what I’ve been purposed to be, but I can also not be a mother, I cannot be a wife, I cannot function in my professional career, not fully. And I think that’s where we start to see where individuals struggle is because we’re… we’re… we are not centered in our own wellness. And so we’re all… we’re operating at a deficit constantly. And so the reason that I like this conversation about this evolution is because health is not just what happens in these physical bodies, health is what happens in our mindsets and our attitudes towards the world around us. So that is both educational, it is both financial, it is both spiritual. And for me, I’ve always come back to you know, saying: “Okay, what am I going to build? What kind of foundation am I going to build myself on and what needs to be in that foundation? And that’s really where it starts. And for me, that foundation very much is my faith. I know, you know, Helen Baylor has an amazing song, and in the song she’s singing, I had a praying grandmother, and I did like many of us did, and that […] and kept me… positive for all those years that I was struggling. And so I feel comfortable in knowing that me having bipolar disorder is not some demonic thing. It is not a connected to my spirituality in that way. And but that my spirituality can actually help me be able to manage having that disorder on top of the therapy and on top of the medication that I need. It doesn’t have to be that way for everyone. But that’s what I needed. And so it’s about that toolbox. What are we going to create in this wellness toolbox that is going to allow you to operate at your fullest capacity, but not operate at your fullest capacity, with nothing left to give to yourself at the end of the day, or at the end of the week. And that is a challenge. I don’t want to make that sound like that’s easy, because it is not an easy thing. It is an every day, get up plan, adjust, plan again and adjust some more. But if you can always come back to recenter you… I like to tell people every day at some point, I pause and reconnect to me, you know, what am I… what do I feel right now, you know, is it stress, whatever it is, process it, move it and then move on as opposed to constantly just moving, moving, moving, moving. And that is… that’s a practice to do that. But I think we must be able to start there before I can start to go and sit in a meeting up on Capitol Hill talking about what is happening in my communities. I can’t go with the community on my back if I am struggling with just carrying the load of my own life. And so that’s a way I think for us to be able to not only advocate for ourselves, but to be able to advocate for others. I don’t think we can do that. If we are not, you know making sure that we are starting with the full cup ourselves.

Angel Tapia  19:25

And I think It’s important when you say that personal grounding and making sure that you’re checking in with yourself to make sure that you’re okay, in moving forward. I think there’s a conversation that happens that when we talk about mental health, people may think: Well this is diagnosed and there’s medication and it’s got to do with chemistry in the brain”. And that is definitely the major part of the conversation. And then I think that there’s also that mental health where it’s not diagnosed and it’s a challenge that can happen due to stress. It can happen because of a loss of a loved one. There’s different things that can fall within that category where someone is having a mental struggle, and it’s, you know, in a different category. And that can happen whether you have a diagnosed mental health condition or not. And that’s why everyone I think, needs to have that check in moment with themselves to make sure that they are okay. And we’re all checking different things and different ways that we’re okay, but we should be because we all have a mind and it functions differently. And we need to be able to understand ourselves and be able to know if we need additional resources that can help us through challenges. And it makes me think of ideas that are formed through maybe generational trauma. Those are things that can affect how we perceive others, or ourselves, what are ways that you think we can be more aware of maybe breaking those traumas that can be hindering us and creating some mental health challenges for ourselves and also for future generations?

Pamela Price  21:02

Yeah. And I’m really glad that you brought up the generational aspect of it, because there’s definitely again, and I know every community does, but black and brown communities hands down experience more of the childhood traumas that unfortunately, we carry into adulthood and generationally, we also have to look at those genetic links between certain mental health conditions. I know that my children are more likely because of my diagnosis to also have their own struggles with mental health. So I think the first thing is us having awareness or raising our awareness, if that may be the case about the full spectrum of mental health. And like you said, it’s not about those who are diagnosed versus undiagnosed. Those who have a condition and those who don’t. It really is a continuum. If we live long enough, we’re going to experience stress and challenges and good and bad. Our mental health hinges upon how we respond. When we are constantly taxed and stressed. Physiologically, it ages us physiologically, it changes structures in our brains that can shorten our lifespan, it can shorten our ability in terms of our brains to function later on in life. And so when we think about starting now, to break those cycles, it starts with reaching out to those closest to you, so as a parent, I openly shared with my oldest who’s 20, when I thought she was age appropriate to let her know, these are things I struggled with. I thought I was educated on what are those signs and symptoms. And when I saw something that didn’t sit right, I went to her as opposed to waiting for her to come to me. And even though small things that they opened and laid a foundation for her to know, I can talk to my mom and my mom is asking me about these even if I’m not having any issues at the moment she’s opened the door that should I begin to have issues and should I begin to have struggles, I can come to her and those seeds that I laid when she was around 10 are paying off now that she’s 20. And I can hear her talk about her social… she calls it her social and emotional thermometer. And she’ll say: Well, Mom, my social thermometer right now is a little low. So I’m not going to go hang out with her friends. And I almost want to cry because I’m like, wow, that level of emotional intelligence I wish I had when I was her age.

Angel Tapia  23:30

You can take credit though.

Pamela Price  23:32

You know, and so I can see that now her when she’s starting to have a family, I’ve laid a seed that it won’t be the same as when I was growing up. My twin who she is… she will be nine, so she comes she came to me maybe about a year ago and she was like: “Mom, can I talk to you?” I’m like: “Sure”. She was like: “I’m feeling really emotional”. I was like: “Okay”. I was like: “Well, can you… Can you explain it? Is it a good emotion? Is it a bad emotion?” and she was like “I’m not sure” she’s like “But I feel sad and I don’t know why”. I said: “Okay”. So I let her talk and express as best she could what she was feeling sad about. And we kind of rested on that. I think it was a little bit of angst with some issues with the girls in her class and some other you know, nothing life shattering, obviously for me at my age, but for her at eight I’m like, that’s a big deal. And it’s those things, I think, for us to generationally, it’s for my generation and even the generation before me of realizing that our children are going up in a different age and a different society. They are going to require things from us that we probably didn’t get and so going to find those resources to find those places to get educated on recognizing what signs and symptoms look like of chronic stress, of fatigue, of anxiety, of depression, that’s where we have to start so that we can see it not only in ourselves, but we can see it in those around us. And because I think without that I can’t create that safe space, because I don’t know I need to create it. And that’s how I think we begin to generationally change and stem the tide is by looking at again, not just my children, I’ll do this with any other young people that I have an opportunity to be around, my daughter’s friends will call me and we’ll talk, or they’ll ask a question, I’m like: “Sure”. So it’s wherever it whoever you touch, it’s about, can I lay a seed here to make you aware of this issue, or make you aware of this challenge and aware of what is available, because that’s also something we don’t do. There are tons and tons of resources, not everything we need, but there are resources, there’s mental health first aid that is available through organizations like Mental Health America, so you can go and get trained on Mental Health First Aid, just like we do CPR. So to save a heart, you know, to keep a heart beating, we can also learn what do I need to mentally keep going? And those are available in our communities, right now, finding out where support groups are, they exist, you may have to dig for them. But I think we’ve got to see where can I make those investments to get myself educated so that I can not make the same mistakes of our previous generations.

Angel Tapia  26:19

So I’m thinking about the thought that as we are having these conversations with our daughters, I have daughters as well, to make sure that we are sharing with them the things that we have learned so that they’re better prepared, how do you see really this level of effect that lack of access to mental health services and the disparities that happen, and how they specifically can affect BIPOC women and girls?

Pamela Price  26:47

And I think that’s where we have that crossroads and where that gap exists, because as our communities become more educated and more aware about stigmas, more aware about what some of the listening risk factors are, what some of the signs and symptoms are for certain mental health conditions, if we don’t have a place to go to get that professional help, that can then start to deter other individuals for even wanting to talk about it. It’s almost like a doctor saying, I really don’t want to diagnose you with this condition because I know there’s no help for you or that there’s no cure for you. And we don’t want to have that kind of dynamic when we’re talking about our mental health. And so it’s now looking at saying how do we reimagine what mental health care can look like. And so there’s big conversations around self care, which is very, very important. But it’s also looking at what is in my community already, that will allow me to be able to, at least in the meantime, have some type of a sustainability while I’m waiting that six weeks or with COVID, we’ve got waits now that are upwards of three and four months to get in to see a mental health professional. And if you are you looking for a services for your children, it can be even longer. And I’ve personally experienced that with our son last year, it was a six months wait to be able to get him to see a therapist. And that in the meantime, I had to figure out what what do we do? So me and my husband were like: “Okay, we’re going to have to go online, downloaded  some, you know… went to the psychiatric resources that we could find for children, looked at what they recommended, we bought books, and we did what we needed to do as parents to at least start to keep what… his behaviors that we were seeing to keep it from worsening while we were waiting six months to get him help. And so the reality is that our black and brown communities have to say: “Okay, we can do something in the meantime, till I can get to those professionals,” and that what we can do in the meantime, is in addition to getting educated. It’s saying: “Well, can I… Is there a local Community Service Board, which a lot of places have that offer free sessions. If you work your employer may have through its employee assistance program typically called like an EAP program, they may actually offer through your employer, same thing, free services, free counseling, crisis interventions. And so sometimes it’s getting out of balance and getting out of your way. But sometimes it’s saying don’t let your pride not let you go knock on your door, because it’s connected to your job or because you’re afraid someone’s going to find out. It’s really saying whose door do I need to knock on in the meantime until I can actually get to the service that we actually need? And that is a big challenge for us. And then as I mentioned earlier, I think we have to look at creating a much larger and casting a much larger net for mental health professionals, licensed professional counselors, therapists, psychiatrists, we need all those but we also… we can create navigators and cancer spaces, and HIV spaces. We can also use lay everyday individuals to train them on these interventions, these cognitive behavioral types of interventions and being able to put them now in places that aren’t attached to some big medical facility. They’re not attached to some big academic institution. And so we can reimagine what the entire mental health workforce and mental health landscape can look like, I think we can put a dent in that gap that we have right now to even get into services, you know, you’re brave enough to raise your hand and say, I need help. And no one’s answering, saying: “Well, I can help you.” that’s a problem. And we can… I know, personally, tons of organizations and individuals who will gladly raise their hands and say, if you teach me, if you train me, I have no problem helping our communities. And I think we need more of that.

Angel Tapia  30:59

Well, you said one of my buzzwords, which is self care. I believe that is super important. I think it’s something that is multifaceted in different ways that we can self care. Boundaries are a big part of self care and an important place for us to find our well being. What are the healthy boundaries that you think people can set for their mental health?

Pamela Price  31:24

One of the biggest boundaries I’ve set is the word no. And that is not easy for a lot of us to do. And it’s not easy for us to give that no to our kids, to give that no to our spouses or to our partners and our booze. But that was first and foremost was saying: No, I’m not available, no, I can’t do that, no, I’m not going, and being able to say no, without having to give a justification, you got to justify it that again, is keeping your stress levels probably high. It’s just: No, maybe next time, or no, I can’t. That was first and foremost. I think the next thing for me was carving out something that was just about me, and really leaning into it. And then reprioritizing what really matters. I think we oftentimes let other people, other things, jobs, whatever dictate what our priorities for the day, what our priorities in life will be, and it’s really important in this whole self care kind of conversation is that we look to say: No, I get to set what the priority for me is. Whether that’s your your family, your loved ones. And I think it’s interesting, because if we ask people, they usually start with those. And now I know better to say: “Well, my first priority is to myself.” What do I owe to Pam? and I owe something to her every day, or whether that’s just a quick little daily affirmation to say, you know: “You look good today,” or I owe something to her to say: “I’m going to eat that. I probably shouldn’t. But we’re going to eat that today.” And so that shifting of our mindset is what I like to call it is should be your start. And for yourself care. I think it’s nice to do the spa days, it’s nice to have your girls day and do those things but you can’t even enjoy that spa day, and that girl day, if you haven’t shifted your mindset to say: “I’m worth this, I was owed this, I will do this”. And I’m not gonna feel guilty about my kids who are stuck at home, or dad, or you know, I’m not gonna feel guilty because I skipped out on that work event, just so I could go hang out and didn’t have Sunday mimosas with the girls. But if you don’t switch the gears in your mind, those things are not as fruitful, they’re not as stress relieving to you as what they could be.

Angel Tapia  33:40

And there’s so much navigating, I feel navigating what you’re feeling, navigating conversations, navigating medications, advocacy, all of that is just so much that you have to do, like you said, it’s a daily something that you’re doing to make sure that you’re maintaining your wellness space. And it makes me think of resilience and the importance of that. And I think that you are a great example of resilience, what it takes, what it looks like and what you can get from it. So what has been kind of your driver or the lessons that have shown you the importance of remaining resilient throughout challenges?

Pamela Price  34:23

One of the more recent one was actually losing my mom in 2018. So we lost her really unexpectedly, we actually lost her literally on the cusp of losing one of my aunts. And it really caused a shift. I had that foundation that I had built up of all the things again that I thought were really important, that really mattered, and that really made me who I was. Some of that got chipped away when I lost her. And so that was a moment that really again allowed me to go back to look at where I was mentally, where I was, where I was physically just in my body and if I was taking care of myself kind of physically, and then also I looked at the relationships that I had, and we reevaluate relationships in life. And in that moment of losing her, you know that silver lining was that I know this, my… my advocacy work had become something that my mom was extremely proud of me for doing. It was something that kind of vicariously, she mentioned, before she passed: “I will never be able to bare my soul and those vulnerable parts of me with other people the way you do”, and she was like: “And I’m just in awe that you do that.” And so since losing her, it’s probably been even more important to me that not so much that I push, but that I press and that I move forward. But that I do it in a way that is a gradual progression. And it’s a give, and it’s a take, it’s a give, and it’s a take, I don’t want to give more than what I’m receiving, I don’t want to take more than what I’m giving. And so that’s how I find that kind of balance. I also had a really bad manic episode a while back probably worse than what I had had in quite some time and so much that it actually scared my husband. And it was another good if I think about those moments where I talked to my therapist, I was like nothing transpired. Nothing catastrophic happened in my life, why am I you know, I cannot get past this thing. And it was that re settling to say that: “Remember Pam, it’s a journey, and remember that you’re going to, as you get older, you know that there are going to be challenges that you are going to have that will require us to make adjustments to medication, adjustments to how frequently you’re doing therapy, and adjustments to again, how well I am balancing and how will I am actually recognizing when those shifts and when those changes occur.” And so that was another one and my children were kind of privy to that. And so that also was something else that was like, you’ve got to make sure that you are okay, because your children need you, you know, your husband named you, you need to be here for you. And so those were two differently recent ones. And then the third one is just I think the people that I have been fortunate to come into conversation with to come into community with in relationship with, they also empower me to keep sharing my story to keep raising that flag to say that we can be better than this. We can not only overcome it, whether that’s depression, or anxiety, or bipolar, or schizophrenia, or just life that we can overcome, and we can thrive with it. And that is it keeps me going in those moments or like my husband say: “You don’t think that was oversharing?” You know, you didn’t overshare in that… not really you know. And it’s those people… I truly believe that we are all created for something greater than ourselves. I truly believe that our legacies are far beyond the families we are born into. Our legacies are far beyond my children kind of the genetic links and biological links that we have in life. But our legacies truly are how have we touched other people? How have we left other people in a better place than they were when we first encountered each other and that is a huge driver for why I continue to do the work that I do both personally and worth the time I spend personally sharing and connecting with people because I truly believe that it is a testament to when I’m long gone for somebody to be able to say you know, I heard her talk about surviving, you know, multiple suicide attempts and she went on to have a productive life she found life after wanting to die and that is a blessing. I think it’s our responsibility to be able to carry those who unfortunately lost their lives to suicide and keep them with me. That 13 year old Pam is still very much with me and I see her and I move forward, I talk, I advocate for her, on her behalf because I know there are tons of little Pams struggling to feel like they fit in and struggling to understand the world around them and how they feel about that world. And so that 13 year old me sits you know squarely in my mind as I go about doing this work and look… and think about her and tell her now see you look at where we are. You know look at everything we’ve been able to come through and give ourselves you know that pat on the back to say that we are I’m glad that you are still here, that we are still here.

Angel Tapia  40:03

Well, my sincere condolences for your aunt and your mom, their souls I know are very proud of you, and seeing all that you’re doing just like little Pam is proud of you too, as we know, the child that resides in us is with us forever. So I do say that just having you here, sharing your story, just bringing your light, your energy, and just your insight is an awareness that I think is important to have in this conversation. There’s so much misconception and so much stigma that can happen, that having an opportunity to really share through your experiences, also your expertise, and looking at the bigger picture, you are telling your story but you’re also telling the story of a community, you’re representing so many, and I think that it’s beautiful, to be able to hear your voice to know that you are out there advocating, I know that you’ll continue to speak, you’ll continue to be a leader and you’re there representing for change for our community. So I thank you and I just value what you bring into this world, so thank you, Pam.

Pamela Price  41:09

The pleasure and honor is all mine. I thank you for allowing me to share this space with you to talk about my efforts, why this is so passionate for me. Again, having individuals like yourselves. having… using your platform to be able to shine a light on these things is so important. So anytime I think where anyone is given that opportunity again it’s a very humbling experience, so I wanted to thank you for having me and allowing me to speak and share.

Angel Tapia  41:44

Thank you for listening to this episode of the Wellness Evolution Speaker Series. A podcast, inspiring new conversations about the relationship between health and wellness. I’m your host Angel and I appreciate you joining us on this journey. Remember to subscribe to our podcast so you never miss an episode and help spread the word by rating our podcast, writing a review, and sharing us with your friends and family.

Narrator 2  42:09

If you or a loved one are experiencing mental health related distress, particularly if the thought or feeling is new or has increased recently, you can call or text the National Suicide Prevention Lifeline at 988 for help at any time. The lifeline provides free and confidential support for people in distress, prevention, and crisis resources.

Narrator  42:33

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:10

Welcome to Wellness Evolution, a podcast with inspiring and thoughtful conversations highlighting the connection between health and wellness. Whether it’s through finding the right treatment or making lifestyle changes, we hope these stories provide relatable topics and perhaps personal inspiration. So join me in exploring the many paths to wellness through the lens of a diverse group of people as we cover topics such as chronic illness, mental health, spirituality, and everything in between. We’ll start today’s episode with a quote by Carolyn White: “I am not everything that has ever happened to me. I am everything I became while I healed, stronger but softer, focused, but not obsessed. A teacher but still a student. I am not broken. I am beautiful. I am a survivor.” Today I’m joined by Christa Fairbrother, who is an aqua yoga coach and trainer who lives with arthritis. She credits her yoga practice for her lack of pain, and specifically aqua yoga, because it’s kind to people’s joints. It’s easy for beginners to start and challenges the advanced practitioners in new ways. Thank you, Christa, for joining us today.

Christa Fairbrother  01:27

Thank you so much. I’m thrilled to be here.

Angel Tapia  01:29

Now in our first connection you shared with me that you were diagnosed with a chronic illness. So I have to ask what came first like the chicken or the egg? Was it arthritis? Was it then being a yoga instructor or vice versa?

Christa Fairbrother  01:43

That’s a great question. Like many people who have a chronic illness journey, my symptoms, when they first showed, were a very long span from when I was actually diagnosed. So I started showing symptoms that were a little strange when I was a kid. I grew up in California, in a beach town. So it was fairly warm. And my family decided we were going to start going to the mountains to go skiiing. And that was my first exposure, really, to the cold. And I would have a real reaction to the cold. And it just kind of became this family joke. Oh, well, you know, Christa’s “allergic”. I’m doing air quotes here because I know this is a podcast, because I wasn’t really allergic. But I showed all these strange symptoms in the cold. And went on with my life; I shod horses. And what that is, horses wearing those metal horseshoes, somebody has put those on, right? So it is a dirty, hard job. You’re bent over all the time holding up 1000 pounds. Really not good for your back. And so I had heard from somebody, well yoga was good for your back, why don’t you give it a try? So I started it as a way to basically maintain my career. So now I’m in my early 20s. I’m shoeing horses every day and I started this yoga practice just by going to a public class. And I actually really liked it. So I kept doing the yoga and then I started doing yoga at home every morning before I would warm up for work. After about 10 years of shoeing horses. The cold kind of caught up to me. I was doing horses on an island in the Pacific Northwest. So lots of rain, lots of wind outdoor in the barns every day. And being that this is hard on my back, I was like, “Okay, I’m pushing 30 maybe it’s time to get a career that’s a little kinder to your body.” So I gave that up and I went to graduate school and still doing the yoga. Now It’s just going to class, I go to graduate school, I have a couple kids, my kids finally both start elementary school and in reflecting, it’s like, wow, I’ve done yoga for 20 years. This is clearly really important to me, I think I’ll go to yoga teacher training. And at this time, it was just for myself to really deepen my own practice. When I started yoga teacher training, I had finally gotten a diagnosis about a year after the birth of my second son of systemic lupus erythematosus, which is a systemic autoimmune disease that can attack any body system. So I knew that when going into yoga teacher training, and I thought, “Okay, well, I’ve been living with it for a few years. Now I can handle it.” Except that during a yoga teacher training, I got a new diagnosis of mixed connective tissue disease, which is a much more rare combination disease, which does include lupus, but also rheumatoid arthritis. It often pairs up and so that “Rhupus” combination is what they call it, that’s the one I have. For some people it expresses as myositis and scleroderma, but when I got that diagnosis, it was like, “Wow, okay, I have done all these things. You know, I was an athlete, as a teen, I’ve shod horses, very physically demanding job, how can I manage to do all that? And yet, now that I have this diagnosis, you’re telling me I have all this really amazing imaging and how did I do this?” So that cognitive dissonance really made me realize I had found the best self management tool that I could have found and it really inspired me to share yoga with other people. And so that’s why I have pursued the yoga trainings that I have to really specialize in sharing yoga for arthritis and specifically yoga, in the water for arthritis with other people.

Angel Tapia  04:58

So I find that super interesting because it feels like it was simultaneously building so that you had both of the facets kind of developing one unknown and the other that you pursued. So we will continue with, we don’t know what came first, the chicken or the egg. You are still a unique story. So in talking about you, first being diagnosed and then finding some of those connections between the air quote, “excuses for some of the symptoms,” which I think a lot of us go through, we try and rationalize or our family rationalizes what we could be going through. What are some of the challenges – once you did get the diagnosis – that you faced and just kind of learning more about your body, your health, and how to manage the condition?

Christa Fairbrother  05:43

Yeah, that’s a really good question. I think the biggest ongoing challenge is specifically having a rare connective tissue disease. It’s very hard to educate myself as a patient, and then being able to go to appointments and get good information from providers, because they’re basically in the same situation as me. So I will go in and if we’re talking about a medication, for example, I can ask, “Well, has there been any proven efficacy for somebody who lives with this disease?” And of course, they say, “Well, no, because it hasn’t ever been tested on that.” So I feel like a guinea pig a lot of the time, because there’s just not the research on those rare diseases. So that has definitely been an ongoing thing on like a treatment plan. From a personal level, of course, it’s always a challenge to manage the hats one wears in life with a diagnosis. So of course, I only sort of mentioned my kids a little bit, I have a partner who travels for work, not so much here during COVID. He’s been working from the kitchen desk, and then being self-employed and trying to just manage that I have a life, I have a business, I have a spouse, and I have a chronic illness. And so it’s kind of that circular merry-go-round is what is going to be the in the biggest priority in this moment. So that’s of course another ongoing challenge. So the two of the patient life and personal life.

Angel Tapia  07:00

So when you mentioned that it is so true, there are so many hats that we wear and titles that we have within family, within work, within our community. How do you find that you do advocate for yourself? Since there’s folks that you’re taking care of in different ways? How do you advocate and kind of take care of you?

Christa Fairbrother  07:18

Yeah, that’s a really good question. And that has come up with other professionals that I know who live with chronic diseases, because you don’t necessarily want to disclose. So I’m very public with what I have, being self-employed, I have the advantage of my employer can’t cancel insurance, because I have disclosed. But there are real reasons why people are afraid to disclose. And maybe they’ve just –  it could be the practical reasons, excuse me. But it could also be the personal reasons of what they have going on. And they just don’t feel that it’s appropriate. And then depending on our career, like if we’re in those helping professions, it isn’t necessarily best practice to disclose because then we’re shifting that focus to us. And we’re supposed to be having our focus on the clients. But from a personal level, what I found, when I didn’t disclose, is that there was just this real problem with trying to put myself out there all the time for other people and not getting that acknowledgement and nearer, not even necessarily empathy, but just the sympathy of that “I knew what you were going through for a reason.” And…

Angel Tapia  08:17

The connection.

Christa Fairbrother  08:18

The connection, and just the authenticity. There’s also a real perception that yoga is really for only young, skinny, white, well-off suburban people. You can kind of keep going with your thoughts there. But there is really This thought that yoga is only for certain people, and we’re on a podcast, but I do look like a lot of the people who do yoga. I’m relatively tall, I’m white, I’m relatively skinny. And so people saw that, and they’re just like, “Oh, you’re just another yoga person, you know, why do you care about me and my arthritis?” And you know, you kind of have to take a deep breath. And if you’re not disclosing, you have a professional interest in it. And it doesn’t necessarily help people as much. And really, what I have found is by me disclosing and being able to be open about this, they can really see someone who’s living with it like them. It’s like, “Wow, this person is managing to do yoga; maybe I could do yoga.” You know, “This person is managing to make it to the pool and manage their sun exposure, even though they live with lupus. What can I learn from them? Or how can I apply that for myself?” And so I try hard to make it not about me when I’m with a client, but rather about the client, and how can they use the information they’re getting, from someone else who lives with it, for themselves?

Angel Tapia  09:29

Well, and I would like to say that I feel our conversations have really been around just your interest in, in supporting those that can use aqua therapy to help their condition and to be able to just broaden the knowledge of this tool that people can use that is now easily accessible. And one of the things that you shared with me, which was very interesting, very impactful personally, and then also gave me that appreciation that you felt strongly about the history of pool discrimination and the negative effects that it’s had within the black community as well as the effects for women of color. So can you kind of share with me – I know it’s a topic that I was not aware of – just the depths and the history of it. And you know, when you talk about what people’s expectations are of someone that does yoga, or someone that does do pool exercise, we could have a different picture, but that can stem from some of the history around that. So could you share just, you know, kind of your knowledge in that area?

Christa Fairbrother  10:28

Sure. Yeah. And I’m gonna broaden it out even a little bit. Because to talk, you know, you reference back to the yoga perceptions, and a lot of the racial discrimination does come from basically our perceptions, right? So if you think about, well, 100 years ago, what were women allowed to wear and do? All women were not allowed at the pool. Because we had to dress from head to toe, right? And so there was women who really had to work to break down barriers to be able to allow all of us to wear clothes that are functional in an aquatic environment. That’s just really the teeniest, weeniest bikini, but just wear something that we could actually swim in, right? So if you think, “Oh, maybe this doesn’t apply to me?” It’s like, oh, no, it applies to all of us to be, this ability to be able to get into a pool. And you think about just the science of allowing us access to fresh water. We are all incredibly privileged here in the West to have access to swimming pools. So I really want to acknowledge that because the Global Healthy Living Foundation is a global organization, right? So I recognize not everybody has access to swimming pools and that quality of water on a consistent basis. But if you think about those two historic elements, and bring it a little closer in time, then yes, racism really did exist in this idea of recreational spaces. Because when you’re having a good time, you’re all just mixing and having a good time. And it’s hard to separate people out as representing something other than you, when you can see you have so much in common. And as the civil rights movement got going, Martin Luther King actually staged some swim-ins. We had some here in Florida, and a few of the press photos of those events really made the situation not look good. And that helped convince President Johnson to sign the Civil Rights Act. So when you think about, well, moving forward, some municipalities weren’t okay with those shared spaces, so we actually lost municipal pools in some areas, because they didn’t want to integrate. So if you think about, okay, well, bringing this forward, there’s been a history of discrimination, some people lost access to pools, so there is not as many people who can swim in brown and black communities. If you’re an adult, and you don’t swim, you’re less likely to take your kids in for swimming lessons. So you’ve run this thread forward, and now we have discrepancies in drowning rates for black and brown kids, who drown at much higher rates than white kids. And a lot of it is based out of this historical discrimination. And so why is this important to me is obviously this is a tragedy that living in Florida is very impactful. I worked at the YMCA for years. And they’re the biggest provider of swim lessons in the country. And they work very hard for kids around the country to prevent drowning. And that’s one of their big missions. And so some of my – you know, – my interest in that really stems out of that is seeing the impact you can have on kids by giving them swim lessons, because sometimes they go home and you say “Mom and Dad, I want to go to the pool.” And maybe then those adults are thinking about, “Well, geez, I want to go to the pool.” You know, because maybe it’s the kid that’s informing the parents. It does work both ways. So there have been some barriers that have created these problems, but they’re not insurmountable, right? We can move forward and in a better place by improving access, whether it’s transportation, whether it’s scholarships, whether it’s talking about awareness of the fact that you do not have to get your head wet, when you go to the pool. You know, I hear a lot about hair, of course. So if you’re doing aquatic therapy, you do not have to submerge your head. There are places you can buy Soul Caps. If you’re somebody who lives with cancer, or maybe alopecia, and you’ve lost your hair, going to the pool can feel like a really big barrier. There’s head coverings for that. So there’s all kinds of ways we can address those barriers to access and break them down so that people can take advantage of the practice.

Angel Tapia  13:57

And when you look at the totality, I’m so glad that you’re sharing that, because it is things that build upon each other the experiences and how they can have an effect on us physically. But then also, you know, mentally as well, you know. As you said, now we have a generation of children that are bringing their parents into, “Hey, I want to get in the pool,” without knowing we have some of these fears or barriers that we may not know where they come from, and it can be tied to things in our past and history. So that leads me to, you know, kind of ask you about your thoughts on that connection between the mental and physical wellness and how those two components really can affect each other.

Christa Fairbrother  14:35

That’s a really good question, because you’re chicken and an egg analogy. So we know that if we if a person lives with chronic illness, they’re more likely to have mental health issues, whether it’s anxiety or depression, right? So we’ve got those issues. Well, if you’re living with depression or anxiety, what is your ability to deal with your chronic illness, right? It’s this feedback loop. And so because it’s that feedback loop, if we can impact someone on any aspect of the “triangle” – is kind of how I explained it in my air quotes here – then we’re improving their overall lives. So if we improve their mental health, we are going to be able to improve their physical health because they’re gonna feel more capable of doing something about it. If we improve their physical health, well, we have lots of data that shows exercise improves people’s mental health, right, so then they’re going to be less likely to be depressed or anxious. So I think that the combination is really important,  and some people feel more comfortable addressing one area over another. So the fact that you can meet people where they’re at and help them where they are is really important.

Angel Tapia  15:38

And I know you feel very strongly about the importance of self efficacy, can you explain what that means to you, and also how you feel that connection that aqua therapy can help address some of those needs?

Christa Fairbrother  15:49

Yeah, so the way I explain self efficacy to people is, it’s your ability to be able to make what you want happen for yourself. So self efficacy is “I want this thing, and I’m gonna go out there and get it for myself.” That might be “I want to get on and off the ground to play with my grandkids.” That might be “I want to make it back in the sun without getting a Lupus rash,” right? It’s not something that someone else is setting as your bar, it’s something that matters to you, and what steps can you take to get there, so you can want the thing, but self efficacy is your ability to take the steps to get there. And sometimes that is that barrier that’s like, “Oh, I do want the thing, but I’m just going to throw my hands up because I don’t know what to do.” And so it stays in that place of well, it’s just, you know, kind of a pipe dream. So if we can increase people’s self efficacy skills, they’re going to have a better life, right? How does aquatic therapy relate to this? One of the chief ways is that people are more likely to stick with any kind of exercise program that they like. And overall people like being in the pool more than land exercise, you know. Randomly assigned people to a land exercise program versus aquatic exercise program, they’re more likely to finish the aquatic exercise program. After the program ends, they’re more likely to continue their aquatic exercise program. And so if you think about well, aquatic exercise is giving them something that they’re doing for themselves, that they enjoy, that is showing them that they’re meeting a goal. If you can meet any one goal, you’re much more likely to meet any other goal, because you just proved it to yourself, you could do something, right? So I have given you a format for something that you like to do that is accessible, that makes you feel good and better that helps you meet a goal and you can then transfer those skill sets to another arena. The other thing about aquatic exercise is it’s more social, you know? You often get on the treadmill, and you know, the peloton, that’s really popular these days, but you’re on a screen, and you’re maybe in your own house pedaling to nowhere. Well, how fun is that? But when you go to pool, you have to talk to other people. If you’re looking to improve your self efficacy skills, when you make friends, your friends help hold you accountable to whatever goals you’ve set. And so if you can have a larger group of people in your life, you’re gonna improve your self efficacy, usually because they’re helping you do it.

Angel Tapia  18:06

And I feel like self efficacy is so related to resiliency as well just you – .

Christa Fairbrother  18:13

Totally

Angel Tapia  18:13

Being able, as you said, to find the things that work for you, have yourself be accountable for those things, and to break through barriers and challenges. And, you know, we know that patients that deal with chronic illness, mental illness, other challenges in life, you have that. You have that resiliency. It’s a beautiful thing to be able to say “I am doing these things for myself. I am building upon these,” you know, “experiences,” and to find the best way to be healthy and good for yourself, wherever you are, and whatever that means along your journey. So I know that within your teaching experience, within your personal wellness journey, are there any key lessons that you think have really impacted the way that you see yourself within the community or just you know, within your family as a chronic illness patient as well as someone who is leading a community?

Christa Fairbrother  19:06

Yeah, that question the way you asked it is like a perfect segue into my answer because I would describe myself as like the Chumbawumba  person, you know, “I get knocked down, I get back up again.”

Angel Tapia  19:17

Love that song

Christa Fairbrother  19:18

Tell anyone out there,  “If you have a chronic illness, you more than likely live with chronic pain. And the thing about chronic pain is we kind of forget that we were not promised to have a pain free life. No, pain is part of life, unfortunately. The only thing is optional is suffering. And we can control our suffering, we cannot control our pain.” So to me, the best tip I could give to somebody is: “Wherever you’re at today, whatever you’re feeling, do the least one thing, don’t do nothing. Do whatever the least one thing that you can and then if that worked, do the next lease thing, right? You just have to keep on keepin on whatever that looks like for you and whatever you can do and absolutely it will vary day to day.”

Angel Tapia  20:00

And it is so interesting when we talk about the things that are challenges or successes that are different amongst all of us. We also find some of the things that are common, and I think that doing your best when you can, is so important to understand that it is going to feel different day to day, depending on what you’re dealing with, physically or mentally or spiritually, and to be able to think of the song and know, “Hey, I gotta get back up again.” And whether it’s, you know, for my children, for myself, or the job that I love for whatever it may be, it is having that support for yourself and showing up for you that I think makes it a very important conversation to have with ourselves and to use these tips and reminders to know that it’s an active opportunity to show up for us. And I think that ties into the advocacy and that ties into the trying new things and making sure that we are always in alignment with what is best for us, especially when we’re not feeling our best.

Christa Fairbrother  21:05

Definitely yeah.

Angel Tapia  21:10

I’m so glad that I got the chat with you today. I truly appreciate all of the insights that you’ve brought to us. Thankful for the conversation that has been open and honest and eye opening, and then just also the resources that we’re able to share with folks so that they understand that, you know, their physical and mental wellness is connected and that there are different ways that we can help ourselves throughout challenges.

Christa Fairbrother  21:36

Thank you. I really appreciate the opportunity to share.

Angel Tapia  21:47

Thank you for listening to this episode of the Wellness Evolution Speaker Series, a podcast inspiring new conversations about the relationship between health and wellness. I’m your host, Angel, and I appreciate you joining us on this journey. Remember to subscribe to our podcast so you never miss an episode and help spread the word by rating our podcast, writing a review, and sharing us with your friends and family.

Narrator 2  22:11

If you or a loved one are experiencing mental health related distress, particularly if the thought or feeling is new or has increased recently, you can call or text the National Suicide Prevention Lifeline at 988 for help at any time. The lifeline provides free and confidential support for people in distress prevention and crisis resources.

Narrator  22:36

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:10

Welcome to the Wellness Evolution podcast where we dive into the world of health and wellness, exploring the connections that bind them. I’m your host, Angel Tapia, and together, we’ll discover the many paths to wellness by examining chronic illness, mental health, spirituality, and much more through the eyes of a diverse group of individuals.

Angel Tapia  00:36

We’ll start today’s episode with a quote by Kristen Butler: “I used to think I could fix anything in my life if I tried a little harder or gave it more time. But some things aren’t meant to be fixed. Sometimes all you can do is make peace with it and move forward knowing you are doing the best you could.”

Angel Tapia  00:59

Our guest today is a truly inspiring individual who has faced and conquered unique challenges throughout her life. Elizabeth Medeiros is an author, artist, and advocate who has been coping with juvenile-onset psoriatic arthritis since her childhood. By sharing her story, Elizabeth aims to raise awareness about the fact that arthritis affects children and young adults too. When she’s not writing about her experiences, Elizabeth enjoys painting, crocheting, and reading. Join us as we delve into her journey and explore the power of resilience, empathy, and creativity in overcoming adversity.

Angel Tapia  01:42

Welcome, Elizabeth, and thank you for being in the pod with me today.

Elizabeth Medeiros  01:45

Thank you so much for having me. I can’t wait to get started.

Angel Tapia  01:48

So we see that kids and adults with inflammatory arthritis frequently struggle with being accurately diagnosed. Could you share a little bit about your diagnosis journey?

Elizabeth Medeiros  01:56

Sure. So my diagnosis journey spanned quite a few years. I first started showing symptoms actually as early as one year old, where I was dragging my legs around, and I’d just get very tired and… definitely behavior not normal for a one year old. I would have my mom take me into the pediatricians and they weren’t too concerned. Sometimes it was recommendations, like, you know: do orthotics in the shoes, all those types of things. Because I didn’t seem to be in any type of like agony or suffering, it did go on for quite a long time, but much longer than my mom would have preferred just because nobody seemed to be listening to her, and I wasn’t getting the referrals that I needed.

Angel Tapia  02:32

I can imagine that was very difficult for her during that time. And, you know, very challenging as you were going through, you know, the steps of figuring out what was happening?

Elizabeth Medeiros  02:41

Oh, absolutely. Yeah, I’m so grateful for my mom who definitely kept fighting for these referrals. Because without her and her persistence, like I wouldn’t have been able to have gotten my diagnosis by you know, later in childhood. I actually… at eight years old, I was hospitalized with a flare. That was very, very severe and you couldn’t touch me, my hips were in so much pain, and I still didn’t get my diagnosis. Once everything kind of subsided, a lot of the doctors were just okay, like: “Oh, she seems okay now. So just, you know, just keep doing what you’re doing.” And thanks to my mom, I went to quite a few doctors. The problem was, not getting the referrals to the right places. So we would see some orthopedic specialists who would look at me… and I had some very uncharacteristic symptoms for a child with juvenile arthritis, because it was psoriatic arthritis… it does look different, we’d get dismissed. And we finally found one who was like: “This is starting to make sense, let’s send her to rheumatology.” And at that point, I was 12. And that was the year I got diagnosed with juvenile arthritis. But it wasn’t until a substitute doctor actually came in two years later and looked at he was like, you know, you have psoriasis on your nails, and your mom has psoriasis, and you have this symptom, you have that symptom, this is psoriatic arthritis. I ended up switching to that doctor just because he had more of that knowledge of that disease. So clearly, it took a while. And you know, I love to point out the fact that even once I was in the right place in the rheumatology department, it still took another professional to like narrow down exactly what I was going through.

Angel Tapia  04:04

And I think considering you had those symptoms so young, and were going through these challenges, you know, as a child, and you know, really into those years of being a young adult, what are the things that you think are different for children and young adults as they’re trying to figure out and go through diagnosing a condition?

Elizabeth Medeiros  04:22

I think one of the big struggles, especially at a very young age is you don’t really have any type of life to compare it to. So that’s the first thing a lot of adults who I speak to talk about, like the before and the after, and just the younger you are, it’s harder to kind of compare, you know, before and after. I think especially with like younger kids, and I’ve even kind of noticed this with older ones, they’re very resilient. They deal with pain very well. I always hear that about kids, but it doesn’t really look like those commercials or anything of like, you know, kids in the hospital where they’re… they’re happy and they’re playing. That’s not the resilience, they’re talking about. They’re not crying, they’re not screaming, but they’re also not very pleasant, either. They tend to be kind of cranky, or like you know: “No, I’m not… you know, I don’t want to go to school, I want to like lay on the couch. I want to do this. I want to do that,” you know. I think that’s kind of one of those confusing things is that we cope with the pain so much differently than an adult would. The other part is that you don’t always have the… kind of the language to explain exactly what’s… what’s kind of going on. And that’s hard. And then another kind of layer on top of this is that we don’t really have that many resources for children with chronic pain. We don’t have that many pediatric rheumatologist, we don’t have you know, pediatricians who are very, you know, they hear about complaints about pain all the time. And a lot of the times it is like: “It’s a sports injury, it’s growing pains. It’s this, It’s that” you know, so it definitely does make it a lot harder with kids and young adults to get listened to. I also think there’s a slight amount of kind of discrimination in there too, especially with young women, I always hear you know, like: “Oh, it’s your period… It’s… this is life get used to it, you know, you’re exaggerating… you want attention.” I like to think that maybe that’s not a huge component of it, but it likely is.

Angel Tapia  05:50

And I did read a report that said approximately 40% of people with PsA report significant impacts, and despite PsA being equally occurring in men and women, women do often report experiencing more fatigue and functional limitations, but they also say that women are less likely to respond to some of the treatments and receive remission. So when we know that there are peaks and valleys and how you feel and how the symptoms, you know, affect you, how do you listen to your body during those times, and during the flare?

Elizabeth Medeiros  06:25

During a flare, one thing I do have to remind myself constantly is that this disease isn’t just sitting in my joints. Well, I should say, I don’t have to remind myself… my body reminds me that this disease isn’t just sitting in my joints. It’s your entire body. When I have flares, I personally get very rundown, I get very tired. I feel like I could sleep for 14 hours and still wake up exhausted. You know, nevermind the pain, or whatever else I’m going through at the time. So definitely, I just have to take that whole body approach and remember, you know, I need that rest, like my body’s not going to let me get back to square one again if I don’t rest, if I don’t stay on top of my medication, if I don’t feel myself properly. It’s so much easier said than done. Because it’s so easy to feel very desperate and very, you know, like, nothing’s ever going to be good again, especially like life doesn’t really stop either. With these types of diseases, it’s not very easy to… for example, go on disability or to get help. So you might be going through a flare and still having to work because you ran out of PTO or you know, you have kids or, you know, life is just going on. But like I said, for me, it’s just one of those things that’s like when I can I absolutely prioritize that full body care that you know… that rest, that fuel, that… whatever I can do for myself.

Angel Tapia  07:34

And when we talk to patients about their journey, there’s always that link as well of how love and support can affect their health experience, and I know that you are very much in love and happy. Do you have any tips for those that maybe are dating or are thinking about you know, finding love and I know that there’s challenges that can come with being someone who is diagnosed with a chronic illness and being in the space of dating and relationships?

Elizabeth Medeiros  08:00

I think my number one tip for finding love is to find a homebody. You know, my fiance is excellent, he’s a very caring man, he’s very empathetic, but I will say one positive thing is that he is a homebody. You know, he doesn’t mind resting, and you know, my kind of lifestyle. But to that point, I think it’s really important that when you’re dating someone, or if we’re going out to try and find someone, just being able to have that type of connection, have those similar types of goals, have those similar types of… kind of preferences for life, really make the big impact. There are people who are very, like, you know, outdoorsy, for example, they love to go hiking, and you know, that’s their big thing. And like spending time together, that’s their love language. And as much as you might click with this person, it might just not work out, because you can kind of don’t have those same lifestyle. What I was just kind of saying is that it’s important to have those mutual interests, mutual kind of lifestyles, and be able to mesh them pretty well. I think another thing also is just when you’re dating, to be honest, very upfront, be transparent, because I just… I think it creates a more solid foundation for when, you know, they kind of see you one day and you’re flaring and you’re not feeling very well and they kind of just don’t know how to respond to that. It can be really hard to have a relationship with a chronic illness, but it’s very worth it. If you can find that partner that has that same empathy, and you know, really just enjoys being with you, you know, someone who is empathetic, who loves being with you, but it’s not necessarily what you can do, it’s just the fact of being with you, I guess.

Angel Tapia  09:25

And as my fiance says, the dull moments when we’re just buying groceries, or you are watching the movie and nothing spectacular is happening, but just the comfort of having that person with you.

Elizabeth Medeiros  09:38

Exactly.

Angel Tapia  09:39

When we look at relationships with loved ones, and then also with family members with being diagnosed at such a young age, I’m sure it affected your family as well, and when you look back, what do you think that parents and family members should be aware of when they have someone who’s diagnosed with a chronic illness?

Elizabeth Medeiros  09:56

I think, I always repeat myself and saying that, you know, this disease, or these diseases, it’s not just… it’s not just sitting in your joints or wherever, these tend to be whole body experiences and you really need to like, think about your loved one as a whole person going through a whole experience. So they’re in physical pain, but they’re also likely in some mental pain as well. They need that type of support, and also just trying to put yourself in their shoes. I think one of the hardest things, especially with arthritis that a lot of people don’t really understand is that like, it’s not just your joints, it’s fatigue, it’s not feeling well. So people kind of think like: “Oh but you, you know… you’ve got these nice sneakers, like, why can’t you keep up” that type of thing, and just remembering that, you know, it’s so much more. I also think to… learning to work with your child is really important as well, like whether your loved one is a child or a teenager or a young adult, just kind of not instilling like “no, you can’t” ideology, or the “hide it away” ideology, but really the working together. Like accepting what you can’t do but finding a way around it. I think it’s the most successful thing. It’s like, you know, no, we might not last the entire day or the entire week at Disney World running from here to here but you know, maybe we can use a wheelchair. And maybe we can have a break day, like, you know, working together. I just bring that up as an example. My mom and I were just talking about that. When I was a little kid when we would go on trips, and you know, there were times that like, I would get really tired. And rather than forcing me and making me like be miserable for the rest of the trip, just like working with what I could do.

Angel Tapia  11:18

Finding that compromise. And in your experiences, I think that’s where your voice really grew to be an advocate and to use your blog as a way to share your message. How did you find that voice? How did all of that come together for you to be able to just really express all of these experiences?

Elizabeth Medeiros  11:38

Yeah, so I did start my blog when I was 14. More so as an avenue of just trying to reach out to other people like me. I had actually been to juvenile arthritis camp the previous summer, and only two other people out of 80 kids had the same disease as me. And that was, you know, it was incredible. But I was also a little isolating. I didn’t feel like I was the other kids. In a lot of ways I felt like I couldn’t relate to them as much just because sometimes my symptoms were a little different than theirs. So when I started my blog, I really wanted to reach out to people who had arthritis, but maybe they didn’t have the same kind of route as me, like, you know, maybe they also went through a really long diagnosis process, maybe they jumped around for doctors tried to find someone who was more specialized. And I realized I kind of had like more unique experiences. I wanted to share them realizing very quickly that I was not particularly unique but through time, especially with my own experience of you know, maybe… maybe parenting advice, for example, in high school wasn’t exactly going to go very well. But as I got older, and I worked with kids, and then you know, I graduated college and I started my own job and now you know, I have my house with my fiancee and stuff like that, like, you know, just that like life experience, I’ve been so happy to be able to share with people. And I can’t promise that like, of course, I’m an expert about everything because I’m not, but I realized how valuable it kind of was to share these like very weird experiences, the experience of growing up with arthritis, the experience of going through that long diagnosis process or you know, whatever else. And people have responded very, very positively to me, which is kind of kept me going, kept me sharing, and you know, my goal is really that if even one person like looks at a post or a blog or whatever, and says like: “Hey, you know, you made me feel a little bit less alone.” Like that’s, that’s definitely where my work kind of lies.

Angel Tapia  13:16

And I’m one of those people because I was on your page and I recently saw this amazing chicken lettuce wrap dinner that you made and I was like this is a good substitute for like Taco Night. Like I loved the way you had it all set out on the dinner table. How do you approach you know, healthy eating with the idea or with the knowledge that what you eat does affect your symptoms?

Elizabeth Medeiros  13:41

I approach it as conveniently as possible, because, and I talked about this, not a lot but like a fair amount, it can be really, really hard to balance this whole thing of like, I need the freshest, I need homemade, I need you know, the best ingredients because of course this… these are the best things to feed your body with. If I spend all my spoons, if I spend all my energy on doing this, you know, I might trigger my own flare up, I might you know. It’s going to drain me, it’s not going to make me feel any better. So first and foremost, of course, I do think it’s really important for people with arthritis to get the proper nutrition and you know, have a good diet. I don’t necessarily prescribe to diet like the diet advice, like you know, avoid nightshades, you know, everyone should avoid nightshades or everyone should avoid sugar because everyone’s body reacts so differently to these diets and I’ve been through my own share of, you know, diets where I had to eliminate certain things through medical advice of course. And I think one of those things is to definitely feed yourself as well as you can, you know, and that might be a financial thing as well which I totally understand. I’ve been there done that. But it’s to do it also in a way that’s convenient. So like those chicken wraps for example that was like grilled chicken that I already had from the store. I just had to heat it up with like a homemade dressing that was actually like it was just oil and like a like peanut butter. Like it was very good. That meal was delicious and it was so good for me but at the same time I didn’t have to do much for it. So I definitely always tell people with arthritis like, you know, when possible, of course, there’s always financial barriers and whatnot, you know, get frozen, like vegetables, because they’re often just as nutritious but pre cut, you know, just cut corners, save yourself.

Angel Tapia  15:13

And the taste is what matters in the end. So I’m with you there.

Elizabeth Medeiros  15:16

Absolutely.

Angel Tapia  15:17

There was ways to get around those ingredients. And as long as the final product tastes good, and makes you feel good, then that’s a bonus.

Elizabeth Medeiros  15:26

Yeah, I think there’s definitely something to be said that, like, when you’re going through a flare, at least I for certain, like, I crave pasta and bread and candy and things like that. I think there’s like very much like a mind body connect that. It’s like, oh, I feel so horrible that I want these things that comfort me. I don’t think that’s necessarily even bad to listen, you know, to even kind of give in to that. Because there’s a certain point that it’s like, you know, you need that little bit, you need that little joy, don’t you when you’re going through something. But of course, just to make sure you’re listening to it and balancing out. It’s all about balance.

Angel Tapia  15:56

All about balance. And I think that that’s a great part of communication that patients can have with their doctors to talk about, you know, what do I do in these moments? And what is okay, and can I try these things and it does open up for, you know, trial and error of how our body responds to some of these cravings and food effects. I was thinking about one of the other things that I noticed on your blog as well is that you’re a very talented crafter and I saw your amazing is it me, Amigurumi? I think it’s called, Miffy. So fun, super cute. I want one, I want a little lion by the way, but how have your talents and hobbies been affected or enhanced throughout your life with this experience?

Elizabeth Medeiros  16:38

I started writing because of the arthritis and writing is one of my biggest hobbies. So I will say in some ways, my arthritis has sparked a lot of inspiration to pursue these artistic things. I’ve always been artistic I would always sit there like on the couch, you know, drawing picture after picture. But I think once I was diagnosed and it really kind of settled with me that this was something I was going to deal with for the rest of my life, I feel like my attention to the arts almost like expanded in that way. It was funny because I went to a trade school. And I’d always said I was going to go do nurse training, like go get my BSN. And I went through that shop and I did very well academically, but I found the demands pretty, pretty intense on me. And from there, I realized I had to pivot. And the other shop that was really interested in was design and visual communication. So that’s what I ended up doing for four years of high school. It’s not to say that like the art is always like where I go when I like release all my pain because sometimes I can’t, you know. It can be hard to draw or write or crochet when you can’t even sit up. There were definitely months that I had that I didn’t do anything because all I could do when I got home was to lie down. And you know, I could barely watch TV at that point. But I will say though, even in those times, my hobbies were a great source of inspiration. Because yeah, maybe I wasn’t actively doing them. But I was thinking about them. I was planning them out. I kept saying to myself, like I have this to look forward to I have Miffy to look forward to. I have you know… And I’ve certainly had to adapt my hobbies as well over time. I’m certainly not like a very active person though. I’m… it’s kind of a blessing that I wasn’t really sporty person to start with. But you know, just adapting what I like to do has helped a lot. So you know, with crocheting, it’s, you know, getting the big grips or, you know, with drawing just taking up different mediums. For example, I found painting to be a lot easier on me, I didn’t have to take the pencil too hard to get all the shading that I wanted. But yeah, definitely, I think for people with arthritis, having some type of hobby, whether that’s the arts or reading or even just having something… something to look forward to is so vital for your mental health.

Angel Tapia  18:36

And you perfectly segwayed into that, because I always say, you know, the focus of the podcast really is how the mental, the physical, and also the spiritual wellness connects in our lives. And how do you see that connection in your experience just addressing the mental space and how you are using the expressions within art and writing and those avenues to make sure that you stay healthy.

Elizabeth Medeiros  19:03

I will say I probably I’ve not always had the opinion that like your mental and your physical health are that connected. And I think part of that is because I was diagnosed as a teenager and teenagers are… even the most mature teenager can be very dramatic. And you know feel that depression kind of anxiety and just angst in general of being a teenager and I think coupling that with chronic pain diagnosis even though they can be quite negative, and I was a negative teenager, and I had a lot of friends with arthritis who were also quite negative. But I did realize as I got older, you know, this mindset didn’t really help me out. And you know, to be quite honest, like I talked to a lot of parents of teenagers and they say the same thing and I kind of assure them It’s one of those things that like hopefully you know you can kind of grow out of you know, as they discover their passions and that type of thing. But as an adult I’m not quick to dismiss at all the connections between you know, physical, mental, especially even spiritual. For me personally being under a lot of stress for example, having like any type of emotional stress, such as you know, work stress or grief, you know, bad breakup or you know, waiting on getting a mortgage, all these types of things are so stressful and they flare arthritis so badly, it triggers so much inflammation. I’ve personally had to navigate several avenues to release that stress. So of course, my art has been a big one, I’ve had spiritual elements come into play from time to time, but also pursuing other types of mental health care, such as going to therapy. That’s been extremely helpful for me. And I think sometimes people have a really kind of bad idea of that, like, you know, oh, well, I’m not depressed, I’m not this, I don’t you know, but it’s so good to just have some third party to go talk all these things out, you know, you find yourself holding yourself a little bit less stiff, you find yourself relaxing those muscles in the back and let your joints help a lot. So yeah, for you know, the arts, of course, I’ve always helped… my writing has always helped, especially because my writing has brought me to a community to where I felt supported, which is another big factor and just feeling like I’m… I’m heard, I have at least one person in this life, who is, you know, listening to me and who I can just like, say all these things, and, you know, get out all the stress has been very big, very helpful.

Angel Tapia  21:05

I love all of those examples that you gave, because they are all things that we have access to, you know, one or another, if not all, and I think that, you know, it is more than one way to experience some of that support some of that release. And in a world that’s so busy, which we all live in, I think that there’s a part of wellness, that gets to be a checklist, you know, do I have to take Pilates and the class is 80 dollars, and it’s 20 minutes away, and I don’t have a car. And you know, there’s so many limitations if we think it is this checkbox of how you’re supposed to do wellness. And I think the examples you’ve given just kind of highlight that it’s really just about some of the the smaller things that we can do. And it’s, you know, thinking differently about something, talking to someone, finding things that we enjoy doing, and increasing our learning in different ways. And that can really help. So how do you see these practices falling into, you know, your self care and really your self love.

Elizabeth Medeiros  22:10

I mean, they’re so important. One thing, you know, to notice that I am ‘The Girl with Arthritis’, and I love being ‘The Girl with Arthritis’, but I am not only ‘The Girl with Arthritis’, I am also you know, the girl who writes, and the girl who crochets, and the girl who you know, loves her fiance so much, and there’s so many other elements with my life. You know, that kind of goes back to the negativity. It’s so easy to sit there and focus on I have chronic pain. And, you know, this is horrible. And this is all consuming. And you know, sometimes you’re going to have times that that’s all you think about. I have times… if I’d be so guilty of saying that I would never have those times where I hyper focus on these things. But just having these other avenues to like focus on… even if they’re small, it doesn’t have to be a night and day change to like make an improvement. I think a lot of the advice that people with arthritis get for like positive life changes can be really overwhelming, because it’s like, stop eating gluten, and stop eating sugar, and go to pilates and go to yoga and do it on top of a mountain and just meditate and you’ll be all set. And those are all really great things for arthritis, if that works for you, of course but that’s so impossible to do all at once and just do a night a day change. I mean, bless the people who can, I can’t. So just realizing too, that you have the power to make these small changes, these small incremental changes, that’s the important thing. But you know when, I go back to those really bad flares and stuff. That’s how I have to pull myself out of it to it. No, I can’t crochet but I’m thinking about the day that I can crochet again. I’m going to make this for my nephew, or I’m going to, you know, make my mom hat or something like that. It’s all about these small incremental things, and just one step at a time.

Angel Tapia  23:43

And I always think about, you know, why do we have to measure success? It’s just success, like, as you said, it’s one step at a time. And you know, is it big? Is it small? Are they a medium success, like, it’s just a success. Let’s leave it at that I got out of bed, boom, you know. And because we’re all at different stages. And there’s this amazing book that I love, just called ‘The Four Agreements’ by Don Miguel Ruiz, and it says, you know: “Always do your best, and that is going to change from day to day.” And there’s so many factors that affect that. But as long as you know you were doing your best, you’re good. So with that, I want to ask if you had to leave listeners with a key lesson or wise words from someone like you who has had such a deep experience at a young age and continues to live life to the fullest, what would that be? What would you say that can kind of launch inspiration for that person listening to this that may be going through a challenge?

Elizabeth Medeiros  24:41

I think it’s that your struggles are all valid, especially if someone can’t see those struggles. That doesn’t mean you’re not going through them. Not every person in your life is necessarily going to understand that, and that’s okay. I don’t think every person is meant to but you yourself knowing what you’re going through and feeling confident in that and feel confident in knowing what you need, you know whether that’s an accommodation or you need to call it an early night or whatever it is that you need, that will take you so much farther than always people-pleasing, than always trying to keep up with the rest. Being able to, you know, just speak up for yourself and kind of know who you need to speak up to, and when you need to, it’s completely life changing. And I say that, as someone who still struggles to do that, to this day. I get myself into situations where you know, I’m trying to be polite. So I don’t want to tell people that I want to leave early, or you know, I don’t work to think I’m unreliable, so I don’t want to take this day off. But doing those things sometimes are worth it. You know, maybe push through one fun day that you’re having with your friends, you know, that might be better for your mental health, really, but on a regular basis, it’s not worth the politeness, it’s not worth you know, not causing a scene like you, you need to do what you need to do for your health. You need to feel confident about that. Because your health, your body is the most important thing you can take care of.

Angel Tapia  25:58

And the message I received from that is be good to you. I think we always think as you said, how are we good to others? to our employer, to our friends, to our family? and then we take that step back, but being good to you can be you know: What do I need in this moment? And then know that those that love and support you will understand. Absolutely, I thank you so much for the time today for sharing for allowing us to get to know you more and more about your story. And I know those that will listen will be inspired and will learn that you know advocating is really sharing your voice and telling your story and that it isn’t scary that there’s a lot of opportunities to do it within a podcast or pages of a book, or on a blog. So thank you for being so inspiring.

Elizabeth Medeiros  26:49

Thank you so much again for having me. This was great.

Angel Tapia  27:00

Thank you for listening to this episode of the Wellness Evolution Speaker Series, a podcast inspiring new conversations about the relationship between health and wellness. I’m your host Angel and I appreciate you joining us on this journey. Remember to subscribe to our podcast so you never miss an episode and help spread the word by rating our podcast, writing a review, and sharing us with your friends and family.

Narrator 2  27:24

If you or a loved one are experiencing mental health related distress, particularly if the thought or feeling is new or has increased recently, you can call or text the National Suicide Prevention Lifeline at 988 for help at any time. The lifeline provides free and confidential support for people in distress prevention and crisis resources.

Narrator  27:49

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:10

Welcome to Wellness Evolution, a podcast with inspiring and thoughtful conversations highlighting the connection between health and wellness. Whether it’s through finding the right treatment or making lifestyle changes, we hope these stories provide relatable topics, and perhaps personal inspiration. So join me in exploring the many paths to wellness through the lens of a diverse group of people as we cover topics such as chronic illness, mental health, spirituality, and everything in between.

Angel Tapia  00:46

We’ll start today’s episode with a mantra: “I am relaxing into the unknown, and I am trusting that my mind and body will do its best to heal and comfort me through any challenges that arise today.”

Angel Tapia  01:04

My guest today is Dr. Matthew Stanford, and we’ll be speaking of mental health diagnoses and how it can affect us and our loved ones in life situations. He is the CEO of Hope and Healing Center and Institute in Houston, Texas, an adjunct professor of psychiatry at Baylor College of Medicine, and the Houston Methodist Hospital Institute for Academic Medicine. His research on the role of faith communities and mental health has been featured in such national publications as the New York Times, USA Today and Christianity Today. A fellow of the Association for Psychological Science, he is the author of numerous research articles in psychology, psychiatry, and neuroscience, as Well as several books, including his most recent: Madness, and Grace, a Practical Guide for Pastoral Care and Serious Mental Illness. Thank you so much, Dr. Stanford for joining me today. It’s a pleasure to connect with you.

Dr. Matthew Stanford  01:59

Thanks for having me.

Angel Tapia  02:00

So one of the things that I find very interesting is that when we talk about the challenges within the mental health community, there’s this stigma and a challenge sometimes to speak up about the difficulties that an individual might be having. So for example, within our chronic illness community, we find that there is that vulnerability that you have to have of openness. So what have you seen as the crux of when someone finds themselves in a place where they need to reach out and get support or help for what they’re experiencing?

Dr. Matthew Stanford  02:29

Yeah, there’s quite a bit of stigma in the general population. In fact, the stigma is one of the primary reasons that individuals don’t actually get care. A majority of people with mental health problems never receive any treatment in the United States. And like I said, stigma is one of the primary reasons. So if you have kind of a stigma where people think of individuals with mental health problems as violent or demon possessed, or just bad people in general, and they’re to be feared, so they kind of avoid them. There’s also a lot of cultural beliefs, and also just a lack of education and knowledge of kind of how the brain works, and about psychology and neuroscience, where people just kind of think these are not very serious problems or something you can just think your way out of. And then from a cultural perspective, there’s a lot of distrust of the medical establishment in general, because of past wrongs that have been done. But also, there’s a sense of not wanting to shame the family a lot of times, where if I… if we have someone who has a mental health problem, and that’s known by people outside of the family, then ‘that’ll bring shame on our family’. So there are times where we engage different cultures where the families are actually trying to keep the individual from getting care so that others don’t find out.

Angel Tapia  03:41

And when you bring up families, that is something that I think is… you know, sometimes common that that fear of us, what will they think, you know, how does that affect the way that they’re seen within their… you know, community and friends? We worry more about the other person than the challenges that we, you know, may be going through. Do you have suggestions of maybe the best approach when you’re having this difficulty of how to bring that conversation to your loved ones?

Dr. Matthew Stanford  04:07

Yeah, you know, I think that, you know, education is key. So I think if you can help your loved ones become more educated about, you know, what it is that you’re struggling with, although, you know, one of the problems in relationship to mental health, stigma, and shame, and these problems we’re talking about is that we often put the impetus for education and going beyond the stigma on the person that has the problem. The actual stigmatized individual. So for instance we had a, you know, a national campaign that said, “It’s okay to say”, you know, that was the campaign. It was “It’s okay to say you have a mental health problem”. Well, who decided it was okay to say? I’m not… I’m not sure someone decided that. I mean, it’s not okay to say… My clients they tell… some of them they were to tell their bosses that they had certain mental illnesses, they might be fired. So we really need to educate. Something that I would say you know, is if you’re a family member, and you have a loved one who has said that they’re struggling with a mental health problem, before you try to make a decision on what your view of that is or how you should react, educate yourself as much as you possibly can about that illness that they say that they have been diagnosed with, or that you think they may be diagnosed with. Because I think if you begin to look at it from that perspective, you’ll realize there’s much you don’t know, and this individual is going through great suffering. This isn’t an issue where someone says I have a mental health problem and somehow that’s a good thing for them. I mean, they’re going through a lot of suffering, whether you agree with the problem or not, or you stigmatize the problem or not, you certainly want your loved one to not suffer. And I think most people would want to do what they could to help their loved one not suffer.

Angel Tapia  05:43

And when we talk about mental health, and the stigma and the conversation, like you mentioned that campaign, and there’s so much more openness, you know, I think, to discuss it. And like you said, there are ways for us to really go about it and support someone wherever they are at and where that comfort level is, but that they do feel that openness to share. How have you seen that conversation, you know, maybe change over the years now that, you know, mental health is more of a conversation, and we understand that it is, you know, in stages or in different experiences, and it could be something that someone is experiencing in different ways than what we have perceived in the past or, you know, even assume now?

Dr. Matthew Stanford  06:24

Yeah, there’s definitely been a change and even see that generationally. If you look at individuals now, I mean, individuals that are more in the elder generation, they’re older, they still won’t talk about mental health problems. And one of the fastest growing age groups for substance use and suicide are those that are over 65. But those individuals just simply will not talk to a mental health care provider, because that was kind of ingrained in them as they grew that you know, that’s not a thing to talk about. Whereas on the other end, you have almost the opposite problem. And that is we have tried to educate our younger individuals that you need to talk about these problems, and that mental health issues are serious issues, and where you almost sometimes see an overt pathologizing of any and every problem. So a person struggles with anything and it’s a mental health issue, when in reality, if they had the proper coping skills and resiliency and support, you know, just friends to listen, talk to, things like that, they wouldn’t be able to move beyond that. But oftentimes, they feel like they’re not able to do that. And so we have a real range. And I again, I don’t think that there’s a… necessarily a negative that we’ve gotten to a point where it’s a little bit more accepted to talk about. I will say this, though, while I certainly would agree with you that it seems to be more accepted to talk about in a general sense, I have not seen much change in the way people respond to somebody who reveals that they have a mental health problem.

Angel Tapia  07:53

And I was gonna say when you mentioned that, I think it is true, we do have, you know, the idea that it is a challenge that someone is going through at that time, which is you know, when we talk about chronic illnesse as well, it’s something that you are dealing with and it is ongoing, and it shows up in different ways, and in different ranges. And there isn’t a, you know, per se cure. There are things that we can do to help aid there are things that patients can do to help support what they’re going through, you know, resources, having conversation with family and loved ones, finding support within their community, taking medication going to counseling, like there’s different ways that it can be addressed. But it is very true that there’s still that conversation of the comfort level of someone saying I have been diagnosed with being bipolar, I have been diagnosed with being you know, schizophrenic, and then how does someone react to that. So there’s still ways for us to kind of grow and have that empathy. And as you said, educate ourselves because there is so much to know and learn, and everyone is so unique and different that we have to be open to that.

Dr. Matthew Stanford  09:00

And the kind of… the discussion about mental health is not being driven by mental health organizations or individuals with mental health, it’s been driven by the media. It’s unfortunate, but we’re doing this podcast not too long after the Uvalde shooting, and you know, we’ve already heard 100 times that this young man struggled with mental health problems. What I can tell you, having looked into it myself, there’s absolutely no history of an individual sitting down diagnosing this individual, working with him from mental health perspective. Whether he had a mental health problem or not, I have no idea and certainly no one in the media has any idea. And the majority of people who have ever committed heinous crimes like that certainly don’t have mental health problems. People with mental health problems are more likely to be the victims of violence than the perpetrators of violence. That’s what research shows us. But that’s not the narrative. And so, you know, as we said, there’s a lot of discussion around: “Oh, well, people are bipolar, and people have schizophrenia, and people have you know, this or that,” but you know, when it comes down to “I want one of those people sitting next to me, somewhere,” most people would say: “I don’t, because I’m afraid of them”. What are they going to act like? Well, they’re going to act a lot like you act. So I mean, you know, it’s just not an educated conversation. And that’s unfortunate. You know, I mean, the fact that a majority of them don’t receive any care in the United States, it’s not because our treatments don’t work, it’s because it’s a stigmatized condition. I mean, imagine if we were having a conversation right now and I said: “The majority of people with cancer in the United States don’t receive any treatment”. I mean, we would be protesting in the streets. But a lot of people are afraid of individuals with mental health problems.

Angel Tapia  10:33

And when you talk about, you know, just the difference in that access to care, what are some of the barriers that, you know, you have seen just throughout your career? Are some of those things that maybe we do, you know, see, and can easily point out? And then what are some of those other barriers? I know, we talked about stigma being one of them, and people, you know, feeling like being labeled with a mental health condition is seen a certain way. But if you could share any of those barriers to the access to mental health services, you know, within our society, or maybe just personal within individuals seeking help.

Dr. Matthew Stanford  11:08

That’s another misconception that people have, that “I am accepting of mental health problems. A person with mental health problems, they just need to engage the mental health care system, and they’ll just get treatment and get better.” But the reality is, as I said, the majority don’t get any care. And I kind of put the barriers to care in what I call the three A’s: Accessibility, Affordability, and Acceptability. So within accessibility, you have the fact that we have far too few mental health care providers or mental health institutions here in the United States. I mean, I live in Harris County, which is one of the most densely populated counties in the country. Fourth largest city in the country: Houston. We have one psychiatrist for every 8,500 people in Harris County. So imagine if you move to a more rural community, I mean, 60% of the counties in the United States have no psychiatrist in this… in the entire county. So you know, there’s very few mental health care providers for those […]. And the same thing with mental health beds and facilities in the United States. Today, there are less than 100,000 psychiatric beds in the entire country for 10s of millions of people that struggle with mental health problems. So accessibility is a real issue, we don’t have a real continuum of care, you really have to go right to a high level provider, and then you’re hospitalized. There’s not those lower levels of care that we see with more traditional medical problems. And so that’s… accessibility is a real issue. Affordability: the reimbursements for mental health care from insurance are so low that the move in mental health care for providers is away from insurance, from even accepting insurance, and going to direct pay from their clients. And so less than 50% of psychiatrists in the United States still take insurance. You have to pay directly. It’s expensive. And the move is the same in therapists, many insurances don’t even cover mental health care. And people, they don’t find that out until they actually, they may have really good insurance for physical health problems, but when they try to access it for mental health care, they find out it doesn’t even cover psychiatry, and that’s actually quite common. So you know, just this idea of paying for mental health care. And that’s probably the primary reason that people don’t receive care is the finances. And then finally, like I said: Acceptability. Just this general sense that it’s not okay to talk about these problems, and that somehow these people are bad or different. And, you know, we don’t think about people with cancer that way, but your brain cannot work, right and that’s going to cause you to think differently and act differently and feel differently. And again, that’s no different than any other organ in your body. So those are kind of the ways that we think about it. But even something as simple, just to give you a real simple example, even something as simple as transportation, you know, because there are a limited number of providers and they are spread out, you know, research shows that people with mental health problems report on average, that they have to travel usually at least an hour to and from their provider to get care. So, you know, an individual who doesn’t have easy access to transportation has already been kind of taken out of the equation. They’re simply not going to be able to get to care. And that’s actually one of the very few good things that has come out of the pandemic, is that more mental health care providers, more providers in general, mental health care providers also, are now offering virtual visits. And so if you’re in whatever county, as long as the provider is in your state, they can be anywhere in your state and provide you with care. So I am optimistic that that may make access a little bit easier for those who again, have the availability of computers and things like that, to be able to access them.

Angel Tapia  14:44

And I think it is something that has come out of the… you know, the COVID pandemic, you know, for all the hardships that we have all experienced, just you know, as humans, having the opportunity for telehealth to be something that insurance is covering and that healthcare providers, you know, are able to make the time as well within their schedule to have these appointments, I think has just created a healthier ecosystem for people who have the ability to, you know, at least through technology, get those services. It definitely does not solve all of the other disparity issues and barriers. But it is a positive to know that that is an additional way that we can connect patients with health care. So I agree with you that we have to stay optimistic that this is, you know… this door continues to open and widen and that we’re able to have more people access it. As we’re talking about the journey that someone has with a mental health illness or chronic illness, I know that, you know, faith is something that’s very important to us as individuals and in many different ways. I always say if you come to my home, you will find every symbol of faith that you can imagine, from photos to statues to paintings, you know, gifts that I’ve been given. And really for me, it’s just that openness of spirituality, and I know that everyone has a different relationship with that. You have a rich education and background in faith and dealing with mental illness. What do you feel that connection is or that learning piece is for someone that struggling with, you know, maybe accepting a diagnosis or care, or services, or feeling that their faith and you know, a mental illness challenge where they maybe don’t know how to get that support, or how to speak to someone?

Dr. Matthew Stanford  16:36

You know, faith is very common in the mental health space. And even for therapists or psychiatrists who don’t present themselves as having a practice that engages or incorporates faith, it’s very common for clients to bring up their faith or their spirituality in that environment. Because I think, you know, mental health, as most serious medical conditions do, it causes you ask very significant questions about your mortality, about your existence, you know about the whys. And then with mental health, depending on the mental health issue you’re struggling with, you may hear voices, you may see things, you may have different perspectives on things than other people are having as a result of your mental health problem. And those things can be very spiritual, both in a very positive way, or in a very negative way. So you know, people will tend, particularly people of faith, or people that are spiritual will tend to adopt kind of one of two approaches to dealing with that in the context of their mental health problem. They’ll adopt what’s referred to as a more positive religious coping strategy where they see God involved in a positive way in this, that he’s going to empower them in their recovery, he’s present with them, he’s helping them through this. So you know, there’s something bigger than themselves that they can connect with that will strengthen them and help them move forward, or a negative religious coping strategy where it’s like: “God is punishing me”, you know, that, you know, that type of thing. “This depression is because I did something wrong, if I can just figure out what it was I did wrong”, you know, those type of things… “This is a demon”. It’s all a negative, it’s kind of an attack on me type of thing. And what… what the research shows is that individuals who adopt negative religious coping strategies have very negative mental health outcomes. It’s much more difficult to move them forward and help them progress. Whereas those who adopt a positive strategy, It’s just the opposite. It’s very hopeful. Helps them build hope. And I think from a religion and spirituality perspective, I think, number one, hope building is the greatest benefit there and that you are able to connect with something larger than yourself. And if you believe that there is a good God outside of you, that is in control of things, and has your best intentions, you know, his intentions are are good towards you, well, then that’s a very much a stress reducer. And you’re able to use that in a positive way. And so hope building is much easier when you’re dealing with it, within the context of faith and spirituality, because really, the hope for the client who isn’t connected to something larger than themselves is that you will… you as the mental health care provider will be able to help reduce their symptoms. And that doesn’t always happen. I mean, you certainly can improve their quality of life, but they still may struggle quite a bit. And so if their hope is in you to kind of move them forward, that can be very frustrating, and lead to a lot of kind of frustrated failure type of thing. So I think it’s a tremendously important part. I think one of the problems though, is there isn’t a nice kind of connection between the faith community and the mental health community. And in some places, they actually are very kind of fighting one another almost. But in the United States today, people with mental health problems are more likely to engage a clergy before they engage in mental health care provider or a physician. When while 90% of clergy report that they do some kind of spiritual counseling, less than 10% ever make a referral to a mental health care provider. And then even beyond that, a really nice study was able to demonstrate that the level of pathology, the level of severity of illness of people approaching clergy is the same as people that approach psychiatrist. So you’re not talking about minor issues here, we’re talking about pretty significant mental health problems, yet clergy, I think most of the time, they’re just unaware, because people don’t walk in and say: “Oh, I have bipolar… I woke up this morning, I have bipolar disorder”, you know, they, they walk in, and they say, you know: “My wife left me, I lost another job, I’m spending too much money, I’m using substances”, or whatever it may be, even if they say, having a spiritual issue, all of those could be the kind of a symptom of a mental health problem in the background. So you know, what we’ve tried to do with Hope and Healing Center is to try to develop training approaches to where we can kind of bring the mental health and the faith communities together, so that the faith community really does serve as a real front door to the mental health care system, but also as a… as a healing community to offer that ongoing support that people need as they are recovering.

Angel Tapia  21:03

And when I think about that connection between our patient community and you know, the physical and that mental connection, I think that, you know, it’s an undeniable thing, and so many ways that, you know, having a chronic illness, having a physical disease can also create, you know, challenges that… that affect us mentally. So how do you see that connection between the physical and the mental wellness?

Dr. Matthew Stanford  21:30

Yeah, you know, I actually had a very interesting kind of personal experience with that. My father who passed away in 2014 struggled for a long time with really significant cardiac problems. And so at the end of his life, in the last few years, he had to have LVAD implanted, which was basically an artificial heart that runs for your heart. And so, you know, as we’re sitting there, as I’m sitting there with him in the hospital, before he’s gonna go to surgery, a woman from the company that makes this artificial heart comes into the room, and she said, Mr. Stanford, I’m so and so from the… from the company, and I need to do your spiritual assessment before you go off to surgery. I was like… I was fascinated, you know, so I like pulled a chair right up next to him, I wanted to hear that. And so she asked him about 10 questions, and they were pretty general, they were kind of like: “Do you believe in a higher power?” You know. “Where do you believe healing comes from?” You know: “Do you believe that this higher power is involved in that”, and in just a few questions, not dissimilar to what I just talked about a minute ago about connecting with something larger than yourself in the context of your illness or your problem. And so you know, she finished and they were going to take my dad off. And so I asked her, I’m like: “Well, you know what… Tell me about this”, because obviously, this company is not, you know, some spiritual company, they’re looking to make money, you know, so she said: “Well, what our research shows us is that individuals who have an active spiritual life and are connected to something larger than themselves do better with our device than those who aren’t”. And so they have some recommendations for the doctors. If that person isn’t connected, or if they are connected. And I mean, this wasn’t a church or a synagogue. This was a company that likes their equipment to work so they can make more money. So they knew that indeed, it was… and that’s indeed what we find what you just said a moment ago, when when people who have you know, even chronic physical health problems, or chronic pain or things like that, they often adopt religion, spirituality as a way to deal with that, and those who do, you know, those who adopt that and see that it’s an important and beneficial part of their life, they have better outcomes, and they are healthier. And so, you know, again, depending on your listener, people may go: “I don’t believe that.” It’s not an issue, whether you believe it or not, that’s just a fact. I mean, that’s what the research shows. Now, you know, we’re not picking one faith tradition over another. People who see their faith tradition as important, people who are actively involved in their faith tradition, and see this as a positive part of their life. Those individuals report better health. That’s just a fact. It’s been demonstrated physically, they report better health outcomes. That’s just a fact. And even more recently, there’s been research on what Andy Newberg at Duke calls ‘spiritual atheist’. And it’s people who identify themselves as atheist, but they connect to something bigger than themselves. So maybe they are very involved in environmental activism, or they’re very involved in, you know, trying to get food to people who don’t have food, but something larger than themselves, they seem to show health benefits, much like people that are connected to spirituality and religion, whereas atheists who are not, do not show those benefits. So it’s kind of interesting, you know, this idea of being connected to something larger than yourself.

Angel Tapia  24:50

And I was thinking about the conditioning that sometimes people have which causes the reaction of, you know, back to that stigma of, you know: “What I don’t know, I don’t understand, I fear”. But I love that you said that through the spiritual tradition, because sometimes it is a tradition, and it is something that we carry with us based on, you know, the way that we were raised or choices that we made about our spirituality as we got older. Those are things that, you know, we have to respect that there are cultural, spiritual traditions, but we also have to have that openness to understand that if it’s something that is, you know, separating us from a person who… who needs help, or who is going through a challenge, that we have to have that empathy, to look through that lens and be a support system, and be part of their community of help, even if it is something that, you know, we don’t fully understand, or that we might fear, you know. In my family, we do have a few family members that are bipolar, and it was a learning curve, to know how to be supportive, and how to give enough support without being overbearing, and also, you know, to teach my parents what this looks like, and based on their cultural upbringing, and their, you know, religious beliefs, there were some barriers there that we had to work through with them, to have them look at this as, you know, a health challenge. The fact that it’s mental doesn’t mean that, you know, it doesn’t require the same care as if it’s physical. And like you said, the casserole, the phone calls, the hugs, the support and listening, we still need to make sure we provide all of that for this community as well.

Dr. Matthew Stanford  26:38

You know, I often just say, just do the same thing for them that you would do for someone with cancer. I mean, you don’t have to know anything about cancer to be supportive. You know, I think that one of the mistakes that families make a lot of times, and I’ve even seen in the mental health care system, it’s when people have serious mental illness, there are often just kind of thoughts: “Well, that’s it, they’re done, there’s not really anything… they’ll never accomplish anything, they’ll never be able to do anything”, they’re just kind of sold short, and you know, we’ll just dope them up with some meds and kind of put them over here. And I find that really disturbing, because I mean, that’s a person and they have intrinsic value. And let’s see how well we can manage their illness so that we can help them move their quality of life to where they want it to be, or get at least as close as we possibly can. And I think families should never listen to a mental health care provider that says: “Oh, well, your adult child has done that’s it, they’re never…”. And then you know, secondly, families, a lot of times will begin to pathologize every negative thing that ever happens in this person’s life. So you know, a guy is bipolar and he loses a job: “Oh, well, there you go, he lost another job because of bipolar”. Well, you know, a guy has diabetes, you don’t go: “I lost another job because of diabetes.” I mean, it’s possible, they could have lost a job because they act it out. But it’s also possible they could have lost a job because they did something stupid that anybody would have done. Everything is pathologized. Anytime they get angry, anytime they’re sad, anytime anything happens, they’re kind of held to a different standard. And that standard is: “Well, you just mess up all the time, because of your illness”, and they really become little more than an illness, they’re not even a person anymore. And I think we have to be very careful about that. I mean, that’s not providing support for a person, you know, support is having a best hope and goals for a person and doing whatever you need to do to kind of help them move towards that. And its their goals, not your goals. I mean, whatever your expectation is for them that doesn’t really matter. I mean, what’s their expectation?

Angel Tapia  28:31

And when we talk about the patient, you know, kind of journey and go back to the things that hold us back from saying, I’m feeling anxiety, I’m feeling depression, what would you say are some of the things to kind of look out for or make sure that we, you know, do share when we’re experiencing it, because I think nowadays there are… you know, just with the isolation that we went through with COVID, you know, everything that’s happening, you know, in our schools, so many things that can cause anxiety and fear and things that, you know, are categorized under, you know, having a mental health crisis, what are things that we should really look at, so that we know if these are normal stressors that can cause some issues? And then these are things that you really, you know, whether it’s a friend letting you know, or thoughts that you’re having yourself, you know, things that you really want to seek immediate, immediate help for?

Dr. Matthew Stanford  29:25

Well, you know, there’s a real common question people ask is like, you know, how… when should I go to a mental health care provider? People don’t even know. And I think you have to realize that there are subclinical aspects of like, obviously, we all know what it is to be sad. We all know what it is to be anxious, but those aren’t disorders. There’s a real difference between sadness and depression. So to cross the line of disorder, really what you’re saying is that you now are… you have become not fully functional in some sphere of your life. So you’re… we usually talk about work, school and relationships. So if what you’re struggling with, let’s say that it’s anxiety. It’s causing you to say, blow up at your family members, or you’re not able to go to work, well you’ve actually crossed over a line where you need to see a mental health care provider. Okay, so… so that’s kind of the line that we as individuals should look at personally, but also for our family members, if we see you know, somebody that’s struggling to get out of bed, and even get to a doctor because they’re so… their mood is so down, or even get to work, well, that’s a problem. I think, for us individually, you know, at a lower level, if we have family and friends that we can just talk to about how we feel, we are so isolated as a society, and social media has only made that worse. And we’ve convinced ourselves that we’re actually more connected. But in reality, we are more isolated. Texting people removes all opportunity for you to engage them at a nonverbal level, you don’t see their facial expressions, they could just flat out tell you, I’m having the best day of my life, while they’re laying in bed crying. There’s not an intimacy in that connection. So having someone that you… and regularly sitting down with someone and just talking about how you feel about things, not about how your job is or what your job is, or the baseball game, but how you feel about things. And I also think just taking a personal inventory of where, you know, asking yourself, you know, back to those four things that I mentioned of kind of how I look at people: how am I doing mentally? Am I having negative thinking? Am I stressed out? Am I anxious? How am I doing physically? How am I doing spiritually? How am I doing relationally, and then maybe ask your friend that. Maybe that’s just the way you engage. But you know, that kind of having somebody that you can share with how you’re feeling goes a long, long way. But I think unfortunately, we just don’t do that. And those doing that, talking about this, when it’s just kind of minor issues where you’re struggling with something stressful at work, or whatever, really is very preventative. So these things don’t build up and move you over that line. You would much rather be talking to somebody and getting some assistance before you cross over the line into disorder. But once you do, you need to get some help. After you’ve crossed over the line of disorder, just sitting down with your friend and trying to talk about it is probably not going to be enough.

Angel Tapia  32:23

And I will say, one of the things that I’ve seen just within our patient group is, a lot of stories that are about people having stressful situations that have caused, you know, a flare or really exacerbated their symptoms, or, you know, that’s when they’ve had the onset of challenges within their condition. And, you know, went to seek treatment and diagnosis.

Dr. Matthew Stanford  32:46

So, you know, one of the things that we do with our clients is we help them identify their triggers and their cycles. And so do you normally get more depressed or anxious around the holidays? Okay well, if you know that ahead of time, then you can seek out additional support as the holidays are coming. And so, you know, there really is a sense of knowing yourself, you kind of self examine, but also doing that with another person where they’re examining themselves and you’re talking to one another, and you’re helping one another. So let’s say you’re a married couple, and you know that every time a holiday comes along that your husband gets particularly stressed out and anxious? Well, that’s something you should talk about. Not just talk about when you know, you get anxious, but what can we do to help you not get as anxious this holiday season? What are some positive things that we can put into place and then understanding what it is that you know, maybe it’s a particular relative that triggers that or a particular historical memory that’s brought back because of, you know, some trauma that you had or something. So I mean, figuring that out, can make a huge difference and absolutely huge difference. So that’s a good point that you bring up, I mean, understanding yourself and that this is a chronic condition, and it has ebbs and flows. You know, people with mental health problems have good days and bad days, just like people without mental health problems. It’s just that I often think that mental health is kind of a magnifying glass, it makes the bad problems that much worse. And so the good days maybe don’t seem to counter it enough.

Angel Tapia  34:14

And I think it makes me think of the importance of compassion, because although we’re talking about you know, labels of diagnosis and labels of illnesses, the reality is at the core of it is, somebody that has a challenge and need support.

Dr. Matthew Stanford  34:28

That’s the end of it, that person is in distress, we use the term distress all the time. We don’t try to stay away from the mental diagnosis. I mean, that’s just for us. But distress, that person is in distress, I care about them, and I don’t want them to be in distress. How can I help them not be in distress? Absolutely.

Angel Tapia  34:48

Well, I am just very thankful just for this conversation. I think there’s so much that you’ve shared that, you know, there’s pieces of things that we assume, there’s pieces of things that we know, and then there’s so much that we learn, you know about this topic. And as you said, it’s something that is changing, there is more conversation around it. But we still have to be very intentional and first principle of what are we trying to learn? And it is how do we provide support? And how do we have that empathy. And, you know, I feel that with your shares, it’s really opened up the conversation, that stigma is such a barrier for us to really come together as a community. And I think breaking through that is going to take vulnerability, is going to take conversations like this, and really to look at ourselves and see what our challenges are, and then think of what someone else might be going through. So I’m just very thankful to you Dr. Stanford for taking time to do this recording with me. I appreciate your learnings and I know it will be very helpful for our listeners and open more conversations.

Angel Tapia  35:59

Thank you for listening to this episode of the Wellness Evolution Speaker Series, a podcast inspiring new conversations about the relationship between health and wellness. I’m your host Angel and I appreciate you joining us on this journey. Remember to subscribe to our podcast so you never miss an episode and help spread the word by rating our podcast, writing a review, and sharing us with your friends and family.

Narrator 2  36:24

If you or a loved one are experiencing mental health related distress, particularly if the thought or feeling is new or has increased recently, you can call or text the National Suicide Prevention Lifeline at 988 for help at any time. The lifeline provides free and confidential support for people in distress prevention and crisis resources.

Narrator  36:48

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:10

Welcome to Wellness Evolution, a podcast with inspiring and thoughtful conversations highlighting the connection between health and wellness. Whether it’s through finding the right treatment or making lifestyle changes, we hope these stories provide relatable topics, and perhaps personal inspiration. So join me in exploring the many paths to wellness through the lens of a diverse group of people as we cover topics such as chronic illness, mental health, spirituality, and everything in between. We’ll start today’s episode with a quote by Madeline Beck. Don’t forget to love the way you want to be loved. Listen the way you want to be heard, speak the way you want to be spoken to give the way you hope others will give care the way you want others to care, because change doesn’t start with them. It starts right here today with you.

Angel Tapia  01:12

My guest today is Tammy Jolivette, a friend, a motivational speaker, and a student in Walden University’s PhD Psychology program. Tammy is also a hair practitioner who works with curly hair, particularly black hair, and her research at Walden examines the psychological roots of biases and discrimination against natural hair, and how those biases affect members of the black community and other communities of color. Tammy is also the founder of The Texture of Me, which brings awareness of the mental health barriers that hair discrimination has on the BIPOC community. She is looking to impact the hair industry by providing solution-based education, community support, and also advocating for women with textured hair. Thank you so much for joining me today beloved.

Tammy Jolivette  02:00

Thank you so much for having me. I’m like, oh, you know, I love it. […] really what I’m up to. You know, sometimes I think as we’re making a difference in the world, we’re just focused on the difference instead of really acknowledging the accomplishments and why we’re doing it, so I was really present to that when you said that, so thank you.

Angel Tapia  02:19

Well earned. I see you. And one of the things that I saw that I wanted to share with you is a quote, because yes, I’m always in touch with you on social media, so I’m on your page all the time, and there’s a quote that I wrote down, you said, the relationship that you have with the world is the relationship you have with yourself. What does that mean to you?

Tammy Jolivette  02:42

It’s the point of view of how I look at life, right. And if in my life I feel intimidated, disempowered, or limited, then I look at life like that. And then I struggle in life. And if I switch my point of view of how I look at life, how I’m in love with myself has me be in love with the world, I’m in a happier space. I’m inspired, I connect with people more. I’m in love with myself, then I’m in love with the world. And I’m just a whole different person. So I check in a lot, and I meditate and I check in within myself to see how I’m feeling. And if it’s not in alignment with my happy space, it feels so much better to be happy than angry. So if I’m not happy, I oh… let’s… let’s regroup because the effects show outside of me what’s within me.

Angel Tapia  03:32

And I think it’s beautiful when you say what’s happening within us is something that’s affecting all around us. So thinking about experiences growing up, you know, our surroundings and childhood, I know that you come from a multicultural household. So how did your family and your community kind of shaped that world around you?

Tammy Jolivette  03:53

It’s funny, being that my mom is Korean and that my dad is African American. As a child, I didn’t know what was going on. I just knew I was just being with my mom, you know, and I look at life now and reflect and like, you know, there was such a strong structure and how my mom had expectations of me. Being really strict and being the girl and not really understanding why people looked at my mom funny. Because to me, she’s my mom, right? And then looking at the relationship that my parents had was not funny, but different. And the dynamics of culture from the Korean background and the African American background they’re similar and yet different. So now as an adult, of course, I appreciate it. And I understand why my mom was so strict because I’m actually also the first generation American. So the reason why she actually was being that way with me and my dad was more freed up because he’s from America, right? So it was something to really appreciate, at the time I didn’t, and understanding the dynamics of how culture actually makes an impact on who I am today.

Angel Tapia  04:58

And when you share that, it is so true, there is a pressure when you are, you know, the first person that is American born and American raised. I came at a very young age to the United States and I think there’s an expectation that my parents did have for us, and not even a low key expectation a very upfront expectation of ‘take every opportunity that’s being given to you because we’ve sacrificed, you know, to be here, and we’ve sacrificed for you to have these opportunities.’ And you know, within that you do grow between these two worlds, right? Of what are the traditions and cultures of our parents, and then what are we learning in this new tradition and culture that we’re growing up in. And it took me a little bit, I’ll be honest, when I was doing, you know, a little prep research so that I make sure I had the right words for our conversation. I was thinking of the word “hair microaggressions”, which you’ve mentioned before, in some of your interviews, and I’ll be honest, I did not know what that meant. I thought, well, you know, I know microaggressions but hair microaggressions, like, have I experienced that. And I think about my childhood and growing up in Southern California, and being around, you know, my Hispanic community where I felt a part of, you know, we have different textures and tones of skin, and yet, I’m recalling that people were very much in awe about my hair, and it always been a topic of conversation. And people would just reach out and touch my hair and talk about how spongy and curly and unique it was. And when those things happen, those were the moments where I felt different, even though I was within my own culture and my own people. So how do you see those experiences that we have when we are talking about our hair and being between two different cultures, and maybe not meeting expectations on either side of what our hair should be? What is expected, or what is seen as beautiful?

Tammy Jolivette  06:54

You know, and I reflect back culturally, as far as we know, being a kid and my mom raised me, she actually straightened my hair even though she’s Korean, right. And I also want to add that she actually has curly hair. And that’s typically people like what… and just… 70% of women have some type of textured hair 70, okay. So I just want to put that out there. More people have some type of textured than straight hair. And she did learn how to do relaxers, from of course the black side of my family, African American side. And let me tell you, I’ve had some chemical burns for you, okay. And it’s funny, because really, when I think about how the chemical that she used on my hair, and how it really affected me, I never really realized how that wasn’t okay, because that was just part of the routine. And as being in the industry now, I’m looking at like the burns and all that, like, that wasn’t okay. And the focus when you talk about culture, it was like, my hair had to be straight. And then now that no one knew how to do my hair. And so I think that’s part of the reason, even when you talk about going back to the question about how my culture impacts who I am today, that’s how I became a hairstylist, right? Because no one knew how to do my hair! And when you go back to the microaggression, it was like: “Oh, your hair looks better straight,” you know. I even talked to some of my friends when the whole pandemic happened and what they dealt with was going natural, because they couldn’t go to the salon and get their hair done, right. One of my friends was like, she’s like: “Girl, my dad was like… baby are you okay, are you alright?” So it’s funny how it’s viewed as something is wrong, and that’s a microaggression we get within the family, or even when I have clients, and they talk about they go into work and their co workers say: “Oh, your hair, oh, it looks nice,” you know, and then when it’s straight: “Oh, you look beautiful.” You know, those are microaggressions, it’s so subtle that we don’t even realize.

Angel Tapia  08:47

And when you talk about the burns, I was thinking: “Oh, yes, I’ve had those.” It’s like a badge of honor to have that, you know, little scalp tinge burn. And I know for me, I spent so many years straightening my hair because I thought I needed to. I thought that was the acceptable part. And you know, my hair texture really is curly, fine hair, so I was relaxing it and I have like three strands in my head. And then you learn how to really accept the texture of your hair and see the beauty and how to work with it and understand, I just need to blow dry it. I don’t need to put chemicals in it. My hair is versatile, that I can straighten it when I want. And you know, you realize that kind of flexibility. And I think one of the things that the CROWN Act does is kind of bring up that conversation about all of these, you know, stigmas and worries that we have about our hair. So how do you see the crown act supporting mental health discrimination challenges?

Tammy Jolivette  09:48

Well, you know, when I think about creating a respectful and open world for natural hair, the CROWN Act, I appreciate it because it brings law to discrimination. Meaning like where hair discrimination exists, and it’s saying no you can’t do this. And it’s bringing a law in fact where it’s an act to say: “Well you can’t do this, it’s not allowed, and you will get punished for it, you’re being reprimanded for it.” Because I felt like in society, it’s been more of a cliche, like it’s okay, not realizing the impact it has on people. And then you know, just like the mental part that, if I’m viewed a certain way in society, of wearing my hair like this is unattractive, unprofessional, it impacts me. It has me to view myself like there’s something wrong. And the CROWN Act is saying: No, you can’t do that anymore, especially with the microaggression. You can’t say that anymore. I appreciate the CROWN Act and it’s expanding, it’s bringing awareness in so many ways. And I’d say, positive or negative at least there’s an awareness about it, that there is something going on that we get to change.

Angel Tapia  10:53

And when you say that, it’s so true, you know, some people aren’t aware of the conversations that surround our hair. They have not been exposed or had a thought themselves about someone else’s hair. So it’s a conversation that doesn’t affect everyone. And when we talk about mental health, I think there’s that huge conversation that, you know, a lot of us can agree within our BIPOC community, there are those stigmas to talk about what some of these traumas are. And what are the ways that you have seen that we can help kind of open that conversation with all that you do? And just even the opportunity that you have to speak to people when you are, you know, providing services for them and making sure that they feel their best and that they are embracing, you know, really their natural hair in a healthy and positive way. What are the ways that you try to address that conversation with them when someone decides to go through that hair transition?

Tammy Jolivette  11:47

In all truth, I actually bring a relatedness to them. I identify my journey, and I share with them with what it was like for me. Because a lot of times, they come in, they sit in their chair, and I can see them tensed up with my clients, my new clients. And I share my journey, what it’s like and who I am and who I am for them as a team player on their natural hair journey. And they feel at peace. And they’re like: “Okay, I can trust you.” And then we go from there. And you know, I say, you know: hey, where do you see yourself in this natural hair journey, because you know, it’s a process, it’s not going to just be this one visit with me. And there’s that mental part, you know, I can share real quick on my natural hair journey. I remember I had a client of mine. And she was like: “Well, why don’t you wear your hair natural?” I’m like, can you stay in your own lane? Like, let me do what I do, you know. And I had to ask myself, why am I not? So I said: “You know what, let me go ahead and do it.” And oh, my gosh, and when I went through the process, and I saw how I was not really looking at myself in the mirror, as I was letting my hair grow natural. I couldn’t be with myself, I started to cry. I was like: Oh, what is this? But because of my psychology background, I identified that this is some mental stuff going on. And then when I started having discussions with my clients, they said that they were dealing with it too. And that’s when I knew I had something. And to make the long story short, I remember that this one day where my daughter in law had sent me a picture, we had a family event, and I saw my hair for the first time, and I fell in love. I was like: oh my god, is that my hair?  Oh my, you can’t tell me nothing. You know, it’s just like this whole freedom of self-expression and self-confidence that I didn’t even know existed for me. And that’s the thing, when I started identifying it for myself, and having that conversation with my clients, it’s like this level of confidence I didn’t even know was missing. I want that for other people who are choosing to have that. And that’s what I offer to my clients or people who come to me and want to address that. Because sometimes people don’t even know that they have that.

Angel Tapia  13:50

Well, as someone who’s known you for a few years, I will say, I’ve seen the evolution of your hair. I’ve seen it long, I’ve seen it short, I’ve seen it light, I’ve seen it dark. So the embracing part of it, I think that you know, even as someone just knowing you and watching you for years, I know that you exude that with confidence. I’ve gotten to see you in different places where you really are just showing up as your authentic self and the awareness that you have, which is why you bring such light with you to any situation and any space, I think does come from that practice, right? The practice of self love, and sometimes it is that internal voice that we forget is you know, we’re listening, you know, that inner child is listening. So making sure that we’re our own fans.

Tammy Jolivette  14:39

Oh, that’s my that’s my motto! I’m my number one fan! Yes.

Angel Tapia  14:43

And that’s what we need to have really is to make sure we are internally well and I wanted to make sure to ask you this question, although we go way back in our spiritual journeys, so I feel like I know your thoughts on this, but I want to make sure that I asked you to share just what you see as that connection between the mental and you know, physical wellness, that entire word of wellness and how you see it fit in with the mental space along with the physical space?

Tammy Jolivette  15:11

I think it’s more of a holistic point of view. You know, just a holistic of embracing because the way we view ourselves as our mental part, and then if a person doesn’t view themselves beautiful from the inside out, then the physical part is affected. And I think about, as I’m doing my dissertation, now I’m doing my research, there are a lot of articles about African American women who will not exercise because it affects their hair. And then it’s vice versa. And then it’s like the body is not being taken care of. And it sounds crazy, but it’s true. And then so when we relate to the mental part if we don’t view ourselves beautifully, or even just love it, and you don’t have to even be beautiful, let’s not even go there. If you just love yourself, then you’re going to take care of yourself, that’s the holistic part of all of who we are. So you know, I really just even in this conversation, we’re like, you don’t have to be beautiful, just love yourself, whatever that is. And just embracing that. And then we give space for other people to be themselves. And when we’re all loving on ourselves, then we love each other. And that’s, you know, that’s going into the spiritual part, because that is spiritual. The self love, you know, and it just attracts more of that in our environment. It’s really needed now, especially with so much going on, you know.

Angel Tapia  16:25

And when we’re talking about the effects that the physical has on the mental, and there’s so many facets of that, your history and your journey has brought you through the challenges that you have overcome. And as you’ve said, first it’s that internal self-awareness, and then finding those things that can aid you in, you know, bringing that to the surface, and then you know, kind of addressing it. What were the lessons that you feel you’ve learned, personally, through being raised in a multicultural family, in finding your voice within your acceptance for having natural hair,w in being an advocate to make sure that you are having this conversation and creating a safe space for others? Like, what are the personal things that you learned, and that kind of moved you forward to get over those moments that are difficult, where some folks can get stuck in that moment, and then it becomes a harder situation to overcome, unless we, you know, open up about it.

Tammy Jolivette  17:24

I don’t care what people say. You know, the discovery is minding my own business. And it sounds cliche-ish, but it was like, you know, I can’t do anything about what people think or how they view me, because then I’m forever fixing myself, and the self love has me know that, oh, you’re perfect, just the way that you are. I’m perfect just the way that I am. So when I mind my own business, and don’t care what people say, it’s funny, because people want to know more about me. You know, they want to engage in what I’m up to. Even taking this on and bringing the awareness Angel, I remember thinking to myself: Oh, I’m not really negative. I normally don’t go against things, you know, but I’m like, if not me, then who? If not now, then when? I know I have an education, I’ve been through the journey. And I know I can make the difference. And I think that’s the difference in a lot of things in life. You know, people may have complaints or issues about life. But however, is that person willing to be the change that we’re looking for in the world? And I knew I had that. So that means: You know what, I can speak on this. Because I can make a difference. In fact, I am making a difference. And that’s where it just opened up for me just a whole new world about this whole thing. And it’s funny, because the moment I did it, it’s like people are like: “oh my gosh, I deal with that, too.” And I’ve never seen that before. Nobody ever came to me. And it’s just the floodgates open. And I remember being featured in my school, people reaching out to me, I was like: “Genius, how did you know mental health, it has something to do with hair. Nobody ever talks about it.” So don’t care what everybody else says. Because people… people are always going to have something to say, let’s just be real.

Angel Tapia  18:58

It reminds me of, I’ve got you know, teenagers and young adults, and you know, whenever I’m doing something, they’re like: “Well, you know, don’t do that people are looking and people are gonna say, and people are looking,” and I always say: “If they’re looking and they like it.” I’m gonna keep doing what I’m doing, and if they’re looking, they must like it because this is none of their business. So it is a beautiful way to look at things that you know, if we are not hurting anyone, and we are trying to do good for ourselves and for others, then we can continue on that journey to the best of our ability. And I think just the energy that you’re bringing to this conversation is making me think people are gonna listen to this and be like, I want to have my hair natural. Okay, I’m gonna just wash and go. And there is a journey to that though. As we know, it is something that many of us want to do. I have family members that have done the full shave my head, I’ve had those that have gone into protective hairstyles to kind of wait until the relaxer is done and then go into the natural curls. So with all of those journeys, what practical advice or tips do you have for those that may be thinking about transitioning to natural hair?

Tammy Jolivette  20:08

I’d say first of all: respect the journey, because it is a journey, and it’s not just hair. And it is just hair, right? Because of the discovery that I went through and people going through going natural, it is something. And it’s funny because I have clients as they’re going through the journey, they’re noticing that pattern is changing. And some of them like it, some of them don’t, you know, but I say: that’s you, love it. I’d say, you know, if you don’t get me, get someone who is in the natural health process. I think even having a natural hair community makes a big difference. Because I remember when I first went natural, I didn’t know what to do or what to use, and I saw a lady out on the street, and I loved her natural hair and I was like: Okay, what are you using and things like that. But I feel like just getting a community, finding a hair stylist who does do natural hair and just go from there. Just trust the process and have someone to talk to when they go through the process. It’s okay!

Angel Tapia  21:01

I love that you said: “It’s just hair, and it’s just hair.” Because it is that double entendre where it is important, but then it’s not that important. And I think that that’s a beautiful way to look at it. Whereas you can always make a different decision the next day and start over. It’s just hair!

Angel Tapia  21:25

I thank you for joining me, I appreciate your time, your insight, sharing your story, and also motivating those that are in situations where they have felt discriminated or are looking into the hair transition. Those that maybe are receiving some of that trauma from family or from their external community to try and fit into a norm that maybe is something that isn’t healthy for them. Because they may have health conditions or issues that is creating different challenges with their hair, and to really embrace what their hair needs, depending on where they are at. It is not about fitting into someone’s box. It is about your individual hair and your health and your wellness. And that’s the most important thing without having to worry about what someone else thinks, about what’s on your head.

Tammy Jolivette  22:22

Yes, thank you so much for having me. And I’m just glad that people are listening. And it’s making a difference and it’s making an impact. And I’m noticing more people speaking about it and I’m like wow, we’re doing this collectively. How awesome is that? You know, and I think about I’m really moved, where I think about little girls or children who are really embracing their hair and because it’s the identity of who they are. And we’re able to support them in that. I love the fact that the CROWN Act is doing what it’s doing. Now we’re having people addressing their mental things. And so, now we’re having hair stylists being trained to know how to do textured hair, like it’s growing, it’s expanding and we’re making a difference. And again, it’s just hair and it’s just hair, or is it right?

Angel Tapia  23:12

Thank you for listening to this episode of the Wellness Evolution Speaker Series, a podcast inspiring new conversations about the relationship between health and wellness. I’m your host Angel and I appreciate you joining us on this journey. Remember to subscribe to our podcast so you never miss an episode and help spread the word by rating our podcast, writing a review, and sharing us with your friends and family.

Narrator 2  23:37

If you or a loved one are experiencing mental health related distress, particularly if the thought or feeling is new or has increased recently, you can call or text the National Suicide Prevention Lifeline at 988 for help at any time. The lifeline provides free and confidential support for people in distress prevention and crisis resources.

Narrator  24:02

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Dr. Alejandro Chaoul  00:14

When you notice that, uh oh, I’m getting into that situation that might be overwhelming. Just take a moment and stop whatever you’re doing, just kind of drop it. Stop. But then, as you stop, take a deep breath.

Angel Tapia  00:41

Hello, and welcome to Wellness Evolution podcast. I’m your host Angel, and today, our guest is Dr. Alejandro Chaoul, the Founder and Director of the Jung Center’s Mind Body Spirit Institute in Houston, Texas. He’s a Senior Teacher at The Three Doors and has been a student of Tibetan Buddhism since 1989, studying with His Holiness, the Dalai Lama and other renowned leaders. He is an Adjunct Professor at MD Anderson Cancer Center, Integrative Medicine Program, where he teaches Tibetan meditation to cancer patients, their families, and caregivers, and researchers, and how that affects of Tibetan Mind Body practices with Cancer Patients can be affected. Alejandro was recently named a fellow of the Mind and Life Institute. Hi, Alejandro, thank you so much for joining me today.

Dr. Alejandro Chaoul  01:33

Hi, Angel, thank you for inviting me.

Angel Tapia  01:35

The American Academy of Pain Medicine reports that nearly 100 million Americans suffer from chronic pain. And that living with chronic pain can have a significant impact on a person’s relationship, and quality of life as well as physical and mental health. It also affects their mobility, independence, and ability to work. It’s also common for people with chronic illness to have symptoms of depression, anxiety, and increased stress. What do you see as the connection between that physical and mental pain that so many people may be suffering?

Dr. Alejandro Chaoul  02:09

You know, a lot of times we we only focus on physical pain as physical pain, meaning that, you know, if I have a pain in my leg, yes, I mean, it’s clearly a problem. And maybe that stops me not only from walking, but maybe from doing exercise, and from maybe depending on my job, in some parts of my job as well. And that’s an important part. However, this also have, as you well said, mental repercussions, right. So for example, if I can’t do the things I want to do both at a professional or work level, as well as at a personal level, it does start impacting my mental health, it starts impacting psychologically, it starts impacting the way I find to release stress, it impacts my leisure, it impacts the way I relate to others. And having chronic pain is that thing that keeps on bothering you. And so sometimes it may affect for example, your sleep and you keep on turning around depending on where the the pain is. Sometimes it’s just something that it keeps on bugging you, right. And so all these clearly affect your mental disposition and, many times, your mental health, and as you said, including things such increased anxiety, increased stress, and depressive symptoms. And so it’s really important to see how we deal with that, as well as deal with it, not just as a physical issue, but as a, what I would call or others would call, so kind of a Mind Body Issue.

Angel Tapia  04:00

So what are some of the warning signs that you think are important for people to take a look at when assessing if they might be feeling overstressed?

Dr. Alejandro Chaoul  04:09

One of the first signs is just a sense of discomfort. And discomfort could be physical, but also could be a sense of emotional exhaustion. It could be a sense of not being in the cheerful mood that maybe you usually are. So I mean, again, depending on each person, we were talking both being Latin, you know how in some Latin countries, you know, there’s this always liveliness. So if you are one of those and suddenly you realize what’s going on, you know, when you say, I don’t feel like myself. So that’s one indicator. Also what’s important, so that’s kind of a first person kind of noticing. A second person noticing is someone that either lives with you or knows you or works with you and says, “Hey, you didn’t look good today.” So instead of responding like what do you mean? It’s like, you know, maybe maybe there’s something there. Because if it’s someone who, who cares for me, and they’re mentioning something, maybe there’s something they’re pointing to, to a symptom in a way. And so I think it’s important to notice changes that don’t feel good. You know, as simple as that. Don’t wait until they become really serious. Sometimes these symptoms are hard to catch, at that precise moment when they occur. But maybe it’s a good practice to do a self reflection at night. So before you go to sleep, kind of reviewing a little bit your day, not necessarily about everything, but just kind of a sense of how did it feel. And maybe, suddenly you stop at a place, oh, that didn’t feel good. You know, and maybe it was something that you did, something that someone said to you or whatever. But instead of thinking of it judgmentally, it’s just a sense of, again, noticing it as a warning sign and saying, “oh, okay, should I do something about this?” And then you can decide, but at least, the more you notice it, the more opportunities you have to take care of it.

Angel Tapia  06:29

That leads me to that, you know, question that everyone says there’s good stress, and there’s bad stress. And is, do you believe in that? And what is the rule to determine what a healthy stressor looks like and what a negative stressor looks like?

Dr. Alejandro Chaoul  06:44

In a way, I think that there’s a difference between stress and stressor. Right? So, stressor could be the storm that might be coming tonight. And that means that will my internet work tomorrow? And will I be able to go to work or whatever, you know, my thinking. Or the stress could be COVID prolonging and the new delta variant, or stress might be, did I lose my job? Stress might be in a, you know, stressor might be in a particular relationship. But stress itself, it’s not that. Stress is how do we respond to that, right? And in general, what happens in that response is there’s a cognitive appraisal of the situation. But if you can’t, then first, you’re in this situation where I don’t know what to do. And maybe I fly away, or I get frustrated, because I couldn’t do it. And if if this happens over and over again, this changes from being acute stress, to chronic stress. Chronic stress is really what is the bad stress. The acute stress is the one that sometimes, you know, the boss at the last minute, tells you to do something more. And if you’re able to tackle it, it actually might be a good stress, or something that happens that you’re not expecting, but able to tackle it, usually, it can be good stress, unless it becomes again, over and over the same thing. Tuition is coming in, oh. It can become chronic stress. So usually, we say that the acute stress, it’s not the problem. It’s the chronic stress. But again, the stressor might be different for different people. What’s important here is that the moment that if we have our sensors about the stress, and we are in tune with our tools, our cognitive appraisal, then again, we’re much more ready for whatever that situation is to be able to use it as a good stress. Because the good stress, remember that the stress is the response to the stressor. Although many times we point to the stressor, as if it was the stress. You know, I say I’m stressed because of COVID, I’m stressed because of my boss, I’m stressed because of my spouse, I’m stressed. And in a way that’s not really right. Those are all stressors. But we have a choice. If you would see me I would be doing choice within quotes, right? Because it doesn’t feel clearly at that moment. It doesn’t feel that you have a choice. But you do. The question is, are we ready? Do we have the tools to really able to feel that it’s a choice. And I think that’s what’s really important to really have more tools so that whatever thing comes to you, you’re able to be more prepared to transform that stressor into good stress rather than bad.

Angel Tapia  10:22

So in talking about patient care and staff, family members, caregivers, in your work with MD Anderson Cancer Center, what do you think is the important way to provide support to family members that are diagnosed with an illness?

Dr. Alejandro Chaoul  10:42

For a long time, and maybe some people still today think of these illnesses like cancer as a physical illness, but what we realize is the impact that stress has in it. So for example, in terms of cancer itself, not only is just don’t doesn’t feel good, but actually has an impact on metastasizing certain cancers. So we have to think of cancer and many of these chronic illnesses, that it affects the psychosocial aspects as well. Health is really at the intersection of the physical, of the emotional, of the psychosocial. And so we need to see those parts. And today again, with COVID, we’re learning how the social component is important, the psychological and emotional components are important. And all of these are important in terms of health. So how do you support patients, families and caregivers, during chronic illness? Well, finding ways that address their psychosocial issues. So for example, when you’re diagnosed, whether it’s cancer or other chronic illnesses, what’s going on, sometimes you have exactly that fight, flight, or freeze response. A lot of people freeze. And then everything the doctor says right after that they don’t hear at all. How can we, as healthcare providers, help them understand, you know, give them time, may be repeat it, but then find ways of what are what do they need. So, for example, when I was working in the Integrative Medicine Center at MD Anderson, we would discuss the patient’s situation, not just as a, you know, whatever, 56 year old breast cancer patient with metastatic, you know, instead it’s okay, this is a woman who has this history, not only clinical history, but is married, lives in the US or lives in Dominican Republic, or lives in Russia or whatever, you know, and they’re coming here. They have social support, they don’t have social support, they have insurance, they don’t have insurance, what’s the what are all the things? As in medical anthropology, they say, it’s not just about the disease, it’s about the illness experience. What’s going on in this person that is living through this situation and how can we address it? And so then we see, right, are there things that we can address with things such as massage, or acupuncture or there things that we need to bring meditation or yoga or other things where we need to bring a psychologist? What are the different things that are useful? And where’s the research? Where’s the evidence for the things? And this is really important, because it’s not just about throwing all the kitchen sink, it’s about seeing what is useful for that specific situation. Do we have research backing up our decisions? Or if we don’t, are there safe options that we can at least try? And how can they also help the caregivers, which are also going through this? Maybe they’re not the patient, but we call them the second patient as well.

Angel Tapia  14:16

And we know that culture can really influence many things, including how people describe their pain, how they feel, just the communication that they have in a healthcare setting, whether they choose to talk about physical symptoms or emotional symptoms. How do you see some of the cultural stigma about wellness affect different communities?

Dr. Alejandro Chaoul  14:39

Oh, that’s a big one too. And one of the things we see in a center like in the in general in all the hospitals in the Texas Medical Center, being really the largest medical center in the world. You get people from all over the place flying here for for their health. So you see people from The Middle East, from Latin America, from Europe, and of course, from Africa, you see them, of course, from the US, from the North America, Central America. So you get a variety of people. Now, as you say, there’s lots of cultural differences. So for example, in some cultures, the patient doesn’t want to know anything. And they relegate every, “Oh, please give all the information to my brother to my wife to.” But they don’t think of this informed consent and, and that the patient needs to be the one who makes the decision. They have a very different different way of looking at, and the family sometimes can get really upset if the doctors tells the patient what’s going on with them. So I think it’s important to, from the start, bring that up. And some doctors are more aware than others. One of the advantages of, in general, most of the hospitals here, is that not only the patients come from all these countries, but the healthcare providers too. And so you find of all these different situations. So when when we talk about translation, it’s not just language translation it’s culture translation. You know, in some cultures, for example, female patients feel inhibited to be attended by male physician or a male. In some cases, also, the spiritual component is very important. In some it’s not. I think it’s important to, to know as much as you can from the patient, because the patient, is not just the clinical chart, that’s just one aspect of the patient. The patient can inform so much, that you might change the way that you bring, you know, the different therapeutic options for the patient, the more you know, for the patient. Of course, many of our health care providers, particularly physicians, in these hospitals, only have six to eight minutes with the patient. So partly it’s again, changing the system to support physicians being able to be more time, to be able to be rested and not start thinking, “Oh, I need to leave because I need to see my next patient.”

Angel Tapia  17:32

And when you talk about the diversity, it also makes me think of the spirituality and religion aspect of it. Those are such important lenses by which people look at mental health and physical well being. And I wonder how cutting through some of that dogma to show people that mindfulness is something that’s based more on the kind of that internal peace and well being versus just a religious practice, per se. I know that it’s something that can bring a lot of peace of mind and healing and just slow down those racing thoughts. Personally, in trying to share that within my family, being Hispanic, it’s always seen with some resistance, because they see it as very much a religious practice. So what are ways to kind of help those that don’t fully understand the, the mindfulness and how vast it is, as far as just it being something very internal and more about peace?

Dr. Alejandro Chaoul  18:36

Yeah, that’s a good point. I think first religion, it’s, it’s, it’s a very important coping tool and spirituality is too. Now, spirituality doesn’t have to be religious, right? As one of my mentors, Rabbi Karff, would say, you know, there’s religious spirituality and there’s religious spirituality. So for those who find in spirituality, tools, that is fine, but for many, that’s not the place. Talk about music. Music is something that for many, it’s a way of connecting, connecting to that spiritual aspect of themselves. What brings meaning to you? That these practices actually are very useful in releasing, releasing stress in reducing stress, anxiety, depressive symptoms, and again, they’re not just used by themselves. So it’s not alternative medicine. This is in support, in conjunction with all the other aspects of medicine.

Angel Tapia  19:37

I feel like I could talk to you all day, because all of this I know is just touching on the surface of this, you know, bigger picture of just overall wellness and health, mental and physical and, you know, just the environment around us. So I want to thank you, Dr. Alejandro Chaoul for taking time to speak with me, to be able to connect with our listeners to share your knowledge and wisdom, and for us to be able to use these tips going forward. Thank you so much.

Dr. Alejandro Chaoul  20:10

Thank you. And let me end with a tip that I’ve been finding really useful, and that it’s called the Stop Formula. So stop as an acronym. When you get when you notice, right, going to that first question, when you notice that, uh oh, I’m getting into that situation that might be overwhelming. Just take a moment and stop whatever you’re doing, just kind of drop it, stop. But then as you stop, T is take a deep breath. And really try and bring that breath not just into your chest, but bringing lower to that abdomen to your abdomen, and breathe in and out a few times. As you all just observe, kind of notice how you feel. Be open and observe. And then if you’re ready, P proceed. Or maybe you need just a few more, take a deep breath and observe before you proceed. You know you could do it in 30 seconds, in one minute, maximum two minutes. And what you’re doing is you’re disengaging from that stress response, reconnecting to that relaxation response and giving you the opportunity to act instead of react and this can be very helpful.

Angel Tapia  21:54

The Wellness Evolution podcast and content are intended for informational and educational purposes only. Any content shared is not intended to substitute for medical advice, diagnosis, or treatment from a physician or qualified health provider.

Narrator  22:22

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network

Rebecca Council  00:13

You have to find that type of thing that works for you. And mine just came because I was watching my dog swim one day, and he felt better. And I was like, huh.

Angel Tapia  00:30

Hello, and welcome to Wellness Evolution. I’m your host, Angel. And today, our guest is Rebecca Council. She is a social media strategist who battles with chronic pain, RA, and OA on a daily basis. Today, she’s here to share some of her story and learnings with us. Hi, Rebecca, and thank you so much for joining me.

Rebecca Council  00:49

Thanks for having me.

Angel Tapia  00:51

I’ve known you for some time. And I know that you are an amazing soul. I’d love for you to share some of your story about maybe challenges, triumphs that you overcame, when you were first initially diagnosed with a chronic illness.

Rebecca Council  01:07

So the first time that I noticed it, I was working out. And I noticed that I was having a lot of pain in my knees. And so I went to my doctor, and she gave me a referral for osteo surgeon and realized that I had no cartilage in my knee. And so I have a bionic knee now is what I like to say. A couple of months after that, I started getting swollen joints in my fingers. It’s weird, because your joints are always the same size. But whenever you have swollen joints, just the joint, and your finger starts popping up higher. And it was weird. I really thought I broke my finger. And so she sent me to a rheumatologist. And I found out that I have rheumatoid arthritis as well. We’ve tried a lot of different medications. And we’ve decided that works, what works best for me, is a mixture of methotrexate and Xeljanz. You know, there are some days when I wake up in the morning, and I can’t physically get out of bed because my joints won’t move. There are times when my spouse has to like massage my fingers and move my joints and rotate my ankles so that they start feeling better and I can get out of bed and be halfway functional. You know, it’s a lot of crying, and I can’t do this anymore. And why does this happen to me and you know, all that stuff that you go through when you first get diagnosed and start feeling the pain until you realize that it’s just part of who you are. When you bring up all of the emotions that go into being diagnosed and going through surgeries and going through trying different medications, we always talk about just the correlation between the physical and mental wellness, and the importance of that. So what are the things that you see as far as challenges or motivation to get through some of those challenges that may happen? I love hanging out with my wife and I like being around my animals. And I think that even whenever I have what are called bad days, that just being able to lay in bed and have them like up on the bed with me or laying on the couch and having my dog just laying next to me on the floor is good. And she can often tell when I’m not feeling well because she’ll sniff me and then she just lays down on the floor. And if I start to move in a little bit of pain, she sits up and looks at me to make sure that I’m okay. And it’s weird, in the last year she’s become completely deaf. And her attitude of life has not changed. She’s still the same honoree dog that she’s always been. And so I like to think that I get some of my mood changing attitudes from her because she’s completely lost everything that, you know, she loved and she’s still happy. And so I’m thinking sometimes I need to think about stuff like that. It’s not something that I did, I didn’t cause it, it just happens. And so I think sometimes the way that you think about things can make you feel a little bit better or a little bit worse.

Angel Tapia  04:45

And I think that having pets is definitely part of our healthcare team. They bring so much to us and definitely help with helping us feel better.  Mood is a big part of that, companionship, and just releasing stress. There’s so many benefits of having those furry friends that can get us through some of those difficult times. What are some of the ways that you feel family and your wife has supported you throughout your surgeries and flares or just, you know, learning about yourself throughout this diagnosis?

Rebecca Council  05:20

She really has grown to understand, like my face changes when I’m feeling pain, and I don’t want anybody to know, because when you’re out in public, you don’t want people to know that you’re always in constant pain. And so she’s learned to like read my face and learn to read the way that I stand or the way that I sit. And so that way, she’s more gentle with, “Okay, I think it’s time for us to go, you know,” and I don’t, it doesn’t always have to be, “Oh, Rebecca is not feeling well, we’re gonna go, it’s just it’s time for us to go”. And we’ve set time limits on how long I will be sitting a certain way or standing a certain way or things like that. Because with arthritis, if your joints are stiff, if you’re still too long, sometimes that can cause a lot of pain to come on. I think without her, I probably would just lay in bed and like cry all day, on some days. And she understands like when I need a hot pack, or when I need an ice pack without me having to tell her that I need one because some days, I don’t really even know that I might benefit from having an ice or a heat pack on me. She helped me realize I’m not troubling her, I’m being an advocate for myself for what I need.

Angel Tapia  06:40

And I love that you said you all have cues and understanding. And part of that is saying it’s time for US to go, it’s not a highlight on you not feeling well. It’s unified we which I think is a beautiful sign of of support. And with that I wondered if there were any challenges that you experienced or stigmas while tending to your health, and being part of the LGBTQ community?

Rebecca Council  07:08

The LGBT community is probably one of the most understanding communities around because they have, there’s more than just one type of illness that affects the LGBT community. And we have lots of different stigmas that affect us as well. Unless they’re like my inner circle, they probably don’t know how much pain I get into. They probably think, “Oh, well, you know, she probably has a little bit of pain or, you know, I’ve seen her on social media and she has swollen joints.” I don’t really get a lot of stigma from them. I will tell you a story. I went, the first rheumatologist that I went to, she was very much a bad doctor. I was in pain that day. And it was a really good day for me to go. Because then I thought, well, if I’m having a flare, then she could definitely see it, right? So I was wearing a baseball cap and I wasn’t exactly in the best of moods, probably not a good choice to go when you’re not in a good mood. But she told me she said, “You know, you probably should take off your baseball cap. You have a really pretty face and it looks thinner if you’re not wearing your cap.” Okay, first of all, don’t talk about my cap. And you know, I’m not the skinniest person on earth, I will tell you that. And she said, “You know, you probably don’t have rheumatoid arthritis. You’re a little overweight. And so you probably have diabetes.” And I was like, no, I don’t have diabetes. She’s like, “Are you sure?” And I said, “Yeah, I mean, I get bloodwork done through my, my primary care physician. I don’t have diabetes.” And she’s like, “Well, let’s do some tests.” And I said, “Well, how about this? How about I leave, and then I report you to the board, because you’re trying to give me a diagnosis that I know I don’t have.” My A1C is perfect. Like it’s never been high, it’s never been low. Some places where you think that you don’t get stigmas, you actually get the most stigmas. And so I think about that, and I think about my place in my community, and they are just the most welcoming people that I think I’ve ever met. And I think it’s too because, you know, we come into a lot of stigma. We have people who don’t think that we should be able to love who we love, and we don’t, they don’t think that, you know, we should be able to fly our flags and the whole thing around pride. And so we have a lot of stigmas inherently just because of who we are. And so when you add in health situations, I think that they’re like, “Oh, okay, well she has this.” And so sometimes they ask me if, you know, if I mind talking about it, because you know, they want to learn. Maybe they have a grandmother who has it and so they want to like compare symptoms because you know, they take care of her which is always fun to do. There’s not a whole lot of bad stigmas around chronic pain, RA, OA, inside of the community itself.

Angel Tapia  10:10

Is there any place where you feel like, as we’re talking about that self love and that acceptance, whether it be through through an illness or you know, your personal identification that you found peace for yourself and acceptance for yourself? Was there something that you think increased that openness of acceptance, because personal is always the most important, but are there any things that you felt kind of help aid you to get to that safe place?

Rebecca Council  10:42

Like the Arthritis Foundation here in Houston, when I first found out I had arthritis, I joined them and I was active in a lot of their events early on. And I found a rheumatologist who really cared and really understood and goes as far as he can to like, keep checks on us. And you know, he does x-rays on our hands and our joints to make sure that it’s not progressing that way. I think just having a community around that understood whenever I first got it, so that I understood better, was really helpful. I think just having those kinds of people in your life is really good. It’s helpful to have friends and people in your community who really understand what you’re going through. And even there’s Facebook groups, and there’s online groups. And even the Facebook groups are really supportive when it comes to arthritis and rheumatoid arthritis and psoriatic arthritis and things like that.

Angel Tapia  11:43

Do you feel like sometimes the idea that there are pharmaceutical and homeopathic treatments that can complement each other to support better health?

Rebecca Council  11:58

I think that everybody is different. So I think that what works for one person doesn’t always work for others. For me, what I do is I add a lot of tumeric to my food, just because I know that it has a lot of health benefits. I didn’t think that this would work at first. And so sometimes when my ankles are hurting really bad, I put frankincense oil on the bottom of my feet. My mom swears that putting onions in your socks works for her. And that’s where if that works for her, that’s great. I don’t really want my feet smelling like onions. To say that there’s combinations of things that work well, I think it just depends on the person. But for me, I do like the combination, because I don’t. I mean, I take a lot of medication and I don’t think that if I just took all medication all the time, I don’t know if I would always be willing to take the medication because some days when I’m filling my pill things for the week, I’m like God, do I have this much medication really. It’s hard sometimes but you know it’s a day in the life of somebody with chronic pain and rheumatoid arthritis or osteoarthritis. Sometimes you think oh, well, exercise works. I had an exercise bike for a while. And I realized that when I was getting off of it, I was in more pain than when I got on it. So we got road bikes and the physical bikes that you ride outside, for me, are a lot better than the exercise bike. For me whenever I get into the pool, dog paddling works well for me for my shoulders and my ankles versus swimming like doing the backstroke or the breaststroke or you know, just whatever. You have to find that type of thing that works for you. And mine just came because I was watching my dog swim one day and he felt better. And I was like, Huh, okay, this doesn’t hurt as bad as the other stuff. And then when I got out of the pool, I realized that I didn’t hurt as much as I did when I got in.

Angel Tapia  14:27

That is so cool. Lessons are everywhere. Lessons are everywhere. So I love this. I love this. I’m sure your dog is going to the dog park and is also bragging on you by the way. It’s a mutual love I’m sure of this. Well, thank you very much, my friend. I appreciate your time. I thank you so much for sharing your story and some of your insight on these topics so that we can make sure that we share with our listeners so that they know that you’re not alone in these experiences. Everyone is very unique, but we can always find things that we can relate to or that we can gain inspiration from to help us on our journeys.

Rebecca Council  15:19

True, thank you for having me.

Angel Tapia  15:35

The Wellness Evolution podcasts and content are intended for informational and educational purposes only. Any content shared is not intended to substitute for medical advice, diagnosis, or treatment from a physician or qualified health provider.

Narrator  15:58

Be inspired, supported, and empowered. This is the gGobal Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Jennifer Gabiola  00:12

Being Asian, there’s a unspoken expectation in your purpose for being here, and it’s to work. You have to prove your value through your work. Through being successful, through how much money you make. It’s just on my healing journey, I had to really take a lot of time to unravel that.

Angel Tapia  00:39

Hello, and welcome to Wellness Evolution, where we understand that learning how to live with a chronic illness while maintaining your physical, mental, and emotional well being is challenging, but definitely not impossible. I’m your host Angel, and our guest today is Jennifer Gabiola, who has a passion for helping introverted leaders build brands that make a big impact.  Hi, Jennifer, and thank you so much for joining me today.

Jennifer Gabiola  01:05

Hi, Angel, I’m honored to be here. Thank you for allowing me to support your community.

Angel Tapia  01:16

I’m very excited to have this interview with you. I have known you for some time. And I know you have so much to bring to our community and amazing experiences. I know you’ve had 24 years of experience in branding and design, can you share with us what brought you to this career path?

Jennifer Gabiola  01:34

Sure, I’ve always loved art. And I always knew that, as far as my career, I would make money doing some sort of art. I love getting to the core essence of something and then helping to express that, communicate that clearly. So with branding and marketing, it’s like getting down to the core of that, and then expressing that in a really meaningful and concise way, so the right people know that they need you. And how that is connected with my business is I help introverted leaders really on their quiet voice and their fierce power to build brands that make a big impact. And so I incorporate heart centered strategy, exquisite graphic design, and really soulful, personal presence and style. I really take a really holistic approach to branding so that these leaders, these quiet leaders really embody that sense of quiet power. That way they can really make the impact they’re meant to make with their business. And what’s interesting is on my journey, my entrepreneurial journey, it wasn’t like a master plan. I feel like God has made my entrepreneur journey a spiritual journey. After I graduated college, I had a very successful career as a design director. And it was for 12 years. And unfortunately, I lost that job. And that was, I’d say the lowest points, one of the lowest points of my life, a real turning point, because I identified my sense of self with my job, and my image. And everything, who I thought I was, was based on everything on the outside. And so I lost my job. And I was also diagnosed with rheumatoid arthritis. When I was diagnosed, I was already burnt out at my job. So I knew that I had to find a way. I knew that I couldn’t sustain the same way moving forward. So when I was diagnosed, I took that as a sign that I really had to change my life. I knew that instinctively, I had to find a way to unravel what was going on on the inside. And to me, there’s a direct correlation between your spirit and your physical health. So being diagnosed with rheumatoid arthritis was really a hidden blessing for me to really recognize my own strength in my own, like, who I really was, what what I was really made of.

Angel Tapia  03:53

And I think it’s amazing that you share that because the reality is, people see that when you have an illness, a diagnosis that creates some limitations, there’s all these false stigmas that can happen and it makes people see you sometimes in a limited way, when actually, as you said, it can open different ways of seeing things, of doing things, and being proactive and advocating for yourself. Were there any challenges or support that you think was pivotal when you were first diagnosed and kind of sharing that with friends and family?

Jennifer Gabiola  04:33

After I saw that rheumatologist, I had a friend of mine, who suggested I see a holistic nutritionist. And so, you know, I felt kind of desperate. So I was like, I have nothing to lose. So I went, and she suggested I change my diet. And she said, cut out sugar and flour, and bread, and I was like, “But I love. You’re talking about things that I love.” And she’s like, “Do you want to stay in pain? Just try it for a few weeks.” And I was like, okay. And literally within two weeks, like my pain subsided, I was shocked. And then around that time, someone suggested this book by Louise Hay, You Can Heal Your Life. Basically, this book talks about possible spiritual connections to different illnesses. And so I looked up rheumatoid arthritis, and it said, very self critical, doesn’t like authority. And I was like, oh my god, that was the first time that I really took a such a deeper look at myself. And I was like, that’s me. That’s me. And I again, even though I didn’t understand how I would heal, I recognize there was resonance with that I was like, that is me. Even though I don’t want to admit it, I’m very hard on myself. And I don’t like being told what to do. And so again, I was I felt like I was being led to take a really spiritual, holistic approach to my healing and not just changing my diet. I did go to yoga, which also helped. But also taking a deeper spiritual connection and taking personal responsibility on like, how I actually think about myself. And so my journey has been really a journey of self acceptance and self love, really, because thinking about how I was before to how I am now, it’s pretty miraculous. I don’t even recognize that person anymore. Because I feel like a more whole human being now.

Angel Tapia  06:24

And it’s amazing that you say that, because I do feel there’s that connection between the physical and the mental. We have to realize that all of the things that come into our, our physical body or psyche can be very connected, and one can definitely be dependent of the other in the experiences that we have in those outcomes of what we do. And do you also feel that when talking about the health, physical aspect, that there is also that mental connection, when someone is dealing with a chronic illness?

Jennifer Gabiola  07:01

Yeah, definitely, I feel, to me, the physical symptoms are a outward expression of what’s going on in the inside. That’s how I experienced my healing journey. The more I allowed myself to be more gentle and loving, and kind and easy with myself, the more my symptoms would subside. There’s no coincidence, when people hear that you have some sort of chronic illness, sometimes people perceive you like, “Oh, you’re disabled.” And for me, I never identified with that. It’s like, well, this is what I’m dealing with. But I’m not, I didn’t identify with the word disabled, because I felt like God gave me strength in it, maybe it’s packaged in a different way, but I’m not lacking something.

Angel Tapia  07:52

And I think that’s a great way to put it is that there isn’t anything lacking, there is a difference. And different things are not always bad things. They are ways to look at something and create something new to have perspective, to have a different angle, to be creative about to learn from. So I think it’s a beautiful way to look at it and know that a disability can be a challenge, but it is something that is not impossible to overcome and to come out with a better quality of life. Sometimes we are looking at our overall health versus before a diagnosis. Sometimes we’re not focused on those things. And then this brings it into perspective. So I totally hear what you’re saying. And you know, respect that point of view. I think it’s a very positive one. And when we talk about the mental physical connection, positivity is definitely a part of that. Now, I know that style makes up a huge part of your identity. I know that you love fashion, and it’s an outlet for inspiration and for growth. You work with a lot of introverted leaders and give them guidance. So I’m wondering, what are some of the key guidance tips that you’ve given people who may feel challenged and need to find their voice?

Jennifer Gabiola  09:15

A lot of people think of introverts as someone that’s shy or antisocial. But being an introvert just means you need regular quiet times. And I never really identify with labels, but it was only until, I don’t know, maybe four years ago when the word introvert kept coming into my space. So I looked more into it and I felt like God was guiding me to dig deeper into how I’m naturally built. And the more I did that, I tended to attract other people like me, other introverted leaders, but it’s a specific type of introvert, an introvert who really has the sense of power, but they just want to be able to express that in their own way. Styling has always been a sacred practice. So it’s really about connecting with the core essence of who you are and the inside and then from there giving yourself permission to express that from the inside out. So why I love style and why style has really helped me find my voice is because it’s given me an outlet in like this sense of permission to express my power and unapologeticness in a way that feels like life affirming. Like, when I take photos or wear outfit that really, I’m feeling, it’s like, something inside me comes alive. It’s my spirit. And so that’s why I really feel like style is meant to be a deeply sacred spiritual practice, because it is on my journey that has been like the underlying current in my journey is that I always feel my way towards how I’m being led. How I dress, what am I drawn to, like, deep in my spirit. And then with style, it just gives me the sense of freedom and liberation to express my spirit from the inside out. And that just creates the sense of magnetism that people can feel. Your energy doesn’t lie. So when you can walk into a room or, or be on online on Zoom, or something, a video call, your presence speaks, before you speak, really. It’s your energy. And so the more you can root into that energy, you will just become more impactful with your life and your business.

Angel Tapia  11:16

You are a great source of support for your community of introverted leaders. And how do you then refuel? How do you make sure to stay healthy and positive as possible?

Jennifer Gabiola  11:28

Good question. I used to be a workaholic, and a perfectionist. And what I’ve learned is that I like to call my process this Turtle Way. In order to create this sort of sustainable way of life, sustainable business, I have to move at my own natural pace. And sometimes it’s slower than other people, especially, you know, in our culture, it seems like you have to hustle all the time to be successful. But for me, I’ve tried that it’s just not sustainable. I feel like that contributed to me getting sick. When I wake up in the morning, I have a gratitude practice, I pray. I really take time to discern and tune in and really discern what am I being led to do that day. And I literally work at excellence and do those things that day. I don’t try to overwhelm myself anymore. Because I’ve detached my sense of self from proving my self worth through my work. That in itself was something I had to really work through. And so just being, in general, being Asian, there’s a unspoken expectation in your purpose for being here, and it’s to work. I don’t know why. But it’s like, you have to prove your value through your work. Through being successful, through how much money you make. It’s just on my healing journey, I had to really take a lot of time to unravel that, because I, that’s when I look back at how I was successful is because I pushed myself hard, because I was subconsciously trying to prove that I mattered. And I had to really be brave and give myself that space to like unravel that. And even though that’s not what I was taught, I just had to find a way to give myself the opportunity to find value in who I was outside of what I produce, because I’m not a machine. But that’s what I felt I felt like a robot. Seeing work as more of an opportunity to serve others, to enjoy what I’m doing, to enjoy this gift that God has given me. There’s a sense of like presence, and enjoyment and working in excellence that is like, I guess, values for me. And I have to like really be mindful to pay attention to my body, asking myself what I need throughout the day, taking breaks. I love taking naps, going out in nature. And again, like treating myself to doing things that give me joy. I love vintage shopping, not even always to buy something. It’s just again, it’s just like paying attention to what gives me joy. Joy is such a powerful lifeforce energy. And I feel like the more we can access that, it really helps to activate that sense of life into ourselves so we can continue to pour into ourselves.

Angel Tapia  14:20

I appreciate that for sure. I’m going to be a total creeper here and share that I know you have found the love of your life. And it’s an amazing person who has brought so much joy to you. And I just wonder how was that experience of accepting love from someone else?

Jennifer Gabiola  14:39

Whoa, wow. So his name is Dez and we’ve been together, this November will be 23 years. Yeah, so he was actually the person in my life that was really really pivotal on showing me how to love myself outside of what I do. Because we met when I was already in the thick of my previous career. So I had a way of operating in my life to just keep things moving forward. But what drew me to him was that there was a ease, an ease to him, like, he wasn’t trying to, like get anything from me. He was just like, whatever. It was just like just this innate sense of be who you are like, that’s fine. And then when I lost my job, he was like, “I’m here for you. And even if you want to be a clown in the circus, I got you.” And I was floored. I was like, “Are you serious?” Like I was so used to having this internal pressure, like I had to be something that I’m not in order to be loved, I have to be something else. And he was like, just be yourself. And I was just like, what did that even mean? I don’t even know what that means. And so it’s just like him giving me that grace has been like, life changing, because I had never met anyone that would be that accepting. But the reason how he was able to do that, for me, is because that’s how he naturally lives. He’s very comfortable with who he is. And so it’s a blessing. I really, truly feel like God brings you certain people at certain points in your life to help elevate your growth. And he, he was critical in that because I feel like if he and I never met, I would be in a really much worse off place, especially with my health because I was such on that trajectory of overworking myself. I mean, I was really, really a workhorse. And so I feel like he really helped change the course of my life to really slow down and really appreciate who God made me to be and to be okay with that. And what I do is what I do, but who I am, that’s, that’s worth loving.

Angel Tapia  16:46

And I love the fact that being able to sometimes see acceptance from someone else does strengthen the acceptance that we have within ourselves. And usually we find that from family and from friends and from the support that we receive from community groups and from different leaders. And I think that it’s so important to have that community. It is part of wellness to have our inner health and wellness and then also our relationships to also emulate health and wellness and growth. Thank you so much for taking time to connect with me, to connect with our audience. I would love for you to share with our listeners how they can learn more about you and get in touch with you for any questions.

Jennifer Gabiola  17:32

Oh sure. First, I want to say thank you, Angel, for allowing me to share my story and support your community. I really appreciate the opportunity. And people can connect with me. My website is dawningsoul.com. D-A-W-N-I-N-G-S-O-U-L dot com. And you can also find me on Instagram @dawningsoul.

Angel Tapia  18:00

The Wellness Evolution podcasts and content are intended for informational and educational purposes only. Any content shared is not intended to substitute for medical advice, diagnosis, or treatment from a physician or qualified health provider.

Narrator  18:27

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Gina Hessburg  00:12

I heard it so many times and I did not want to hear, “Well you have to advocate for yourself.” And I’m like, “But I’m the sick person? Aren’t there supposed to be people advocating for me and helping me?”

Angel Tapia  00:30

Hello, and welcome to the Wellness Evolution podcast, where we understand the importance of living your best life while learning how to live with a chronic illness, physical challenge, or mental illness, and finding emotional well being for growth is very important to all of us. I’m your host Angel. And today, our guest is Gina Hessburg, a producer, art buyer and now a self published book author. She’s passionate about raising awareness for optic neuritis and to help others with their fight for their side. Hi, Gina. And thanks so much for joining me.

Gina Hessburg  01:04

Hi, Angel. Thanks for having me.

Angel Tapia  01:05

I want to share with everyone a little secret that Gina and I met after she signed up to receive information about our advocacy opportunities through the GHLF grassroots advocacy arm, 50 State Network, I was making follow up calls to patients and Gina answered the phone and we just hit it off. She was very funny, energetic and shared details about her diagnosis of optic neuritis and her interest in advocacy. I think your journey is very amazing. And they would learn so much for you today.

Gina Hessburg  01:38

I had my first optic neuritis attack in 2017. It’s an autoimmune response where your optic nerve, which is part of your brain, inflames. I had a very, what I considered, a very healthy life, I was extremely active, I had a lot of energy, I could work easily 10 to 12 hour days, come home go for a six mile run sometimes, you know go see some music at night after that. And I hit a point in my life where I was under a lot of stress and overdoing it. And I got a really bad infection. And I had my first optic neuritis attack about three weeks after that. And then subsequently in the last four, four and a half years have had three more. Going through this journey, I’ve just learned a lot and have been overwhelmed by how difficult it can be to navigate our healthcare system and to find support and to to understand what you can do and how to get through it. It really is a space where people will tell you, “You have to you just have to advocate for yourself.” And when you’re going through a health crisis, adding that layer of having to advocate your for yourself feels like bull****. When you’re a patient and you’re in the heat of it, it’s like a part time job because you’re going to doctors, you’re organized paperwork, you’re trying to get records transferred, you’re dealing with health insurance issues. There are so many days where I was like, I can’t do this anymore. I can’t do it. Like I just want to quit. And when I would have those thoughts, I’d have to pull back and say what do I need? What do I need to do today, for myself to feel better? If I could just focus on what had to happen that day, I could get through it. If I didn’t look so far down the road. So maybe that day it was taking an Epsom salt bath. And that was it. And maybe the next day it was a doctor’s appointment. I think in any situation, you have to just sort of look at the little steps and the day to day and not get so far down the line of how am I going to get better? How am I going to figure this out? It’s just what can I do today?

Angel Tapia  03:58

So when you talk about those adjustments that we have to make for our health or our sanity for understanding the process that we’re going through, it makes me think about all of the challenges and just shifts that COVID really brought to everyone’s life; isolation, fears, health challenges, or mental wellness. And that’s just to name a few of the experiences that I think collectively, everyone was was sharing in one way or another during the beginning of the health crisis. I know that you found a COVID companion that really helped you and your supporters throughout that journey. Can you tell us a little bit more about that?

Gina Hessburg  04:41

You’re referring to Raphael, who I like to refer to as an inflatable friend, or a pool toy or a novelty toy. He is a blow up doll man that-

Angel Tapia  04:54

Raphael is an outlet to Gina’s anxiety and feeling of isolation. During one of their chats, they even practice breathing. Raphael had one hand on his heart and the other on his six pack. The inside joke is that he was much calmer and less deflated after that exercise. It’s an unusual but inspiring story about how a blow up doll became a COVID companion at the height of the pandemic. Please note that there will also be sensitive information that may be triggering to some people.

Gina Hessburg  05:22

People like to create a different narrative for but he’s literally just a prop. I had had him for some time I had had him in a drawer and I had used him to scare people or for profit parties. And I found him again, at the beginning of the pandemic, I had just I had been traveling when things really escalated. And when I got home, I isolated for three weeks because I had been through a couple airports. And we knew nothing about COVID. And I, I found Raphael is his name, and I pulled him out of the jar and I blew him up and I just stuck them at the kitchen table with me while I was having coffee. And I just wrote an Instagram post empathizing with what people were going through this whole overwhelming feeling of the unknown. People didn’t know about their, our health as a collective. A lot of people were facing financial uncertainty. And I encouraged people in this post just to pause. When the universe tells you to pause, you got to pause and listen. So Raphael actually appeared prior to my third attack. I started to just post with him intermittently in my Instagram, but I noticed some of my colleagues, creatives in the advertising industry here in Minneapolis, were starting to respond and interact. And they didn’t necessarily respond on Instagram, they would send me private messages, and ask what Raphael was doing or make suggestions or make jokes. So he started to take on his own identity and his own personality sort of formed by people’s interaction and their own intimacy with him, per se. And then, when I had my third attack, and I was having, I had to move from my apartment, and also compounded on top of this, I’m on a lot of prednisone, I’m recovering from a spinal tap. And so Rafael’s role in my life at that moment escalated greatly because he became my coping mechanism. He became my way of processing and understanding all this chaos that was going on around me and in my life, and all these compounding stressors. And then he also became a way for me to stay connected to the outside world and to my friends, and in a in a positive and creative and funny way. I mean, I was highly emotional, I, I was raw, and I those feeling things, those make people feel weird. So I had this buffer, because if a blow up doll says, weird s**t, no one’s gonna question it, they’re gonna go with it. And so I think he, he resonated with people because he was seeing what they were thinking and feeling, but they didn’t know or felt that they could. So he became this conduit, and he became a distraction. When you’re in the heat of all this stress, and you’re in the doctor’s office, by yourself because of COVID. And you’re, you are a unit. And so you only have so much time with a doctor, you can’t process all this stuff. And there’s nobody there advocating for you, and helping you process this. So it was it was extremely frustrating. It was hard to watch people on social media or on the news who refused to mask or to alter their behavior. And not because of just getting the virus, but that it overall taxed our medical system, and it denied people, like me, access to healthcare, that could help them or save them.

Angel Tapia  09:22

I do want to ask through the evolution of finding your voice and being able to really advocate for yourself and the interests in advocating for others. How do you really strengthen your resolve to stay focused and to stay engaged?

Gina Hessburg  09:39

It’s important for me to try to share some information to support others going through this process. I know it’s what people do not want to hear. I did not want to hear. I heard it so many times and I did not want to hear it. Well. “You have to advocate for yourself.” And I’m like, “But I’m the sick person. Aren’t there supposed to be people advocating for me and helping me?” Like I literally had a nurse at the Mayo, call me and put me on a three way call with my insurance company because she couldn’t figure out how to navigate the menu system to get the answers for my insurance company, to tell my doctor what to do, how to process a claim so that I wouldn’t have to pay for something. And I felt like crap, why did I have to do that? I just want people to know that, yes, they have to advocate for their self, but they’re also not alone in advocating for themselves. Because everybody who has entered the healthcare system as a patient is trying to do the same thing.

Angel Tapia  10:52

This really opens up that conversation of it is a job, it is something that requires time and focus and dedication and speaking for yourself and creating opportunities where you’re being heard, and your health is a priority for yourself and for others, for those that are part of your medical team, in the health care system at large. When I think about all of the work that goes into that and caring for yourself physically, I also think about what are the things that we do to maintain our mental wellness, because there’s something that is always linked in my mind is how we feel physically, and then how we feel mentally and how those things really tie together. So what are some of the things that you do to make sure that you keep a balance there within your mental health state, and wellness?

Gina Hessburg  11:47

Well, Angel, do you mind if I even back up a little bit on with that question and just say that there’s a deficit in our medical system with addressing mental well being when people are going through a health crisis. I think for me, when I you know, I was on prednisone, I had lucid, suicidal thoughts. And I raised my hand to my doctor, and I was gaslit. I was told that on that dose, I shouldn’t be feeling that way. But I was.

Narrator  12:15

We want to remind our listeners that if these warning signs apply to you, or someone you know, it is so important to get help as soon as possible, particularly if this thought or feeling is new, or has increased recently. For help, you can text hello to 741741 to speak to someone from the National Suicide Prevention Lifeline.

Gina Hessburg  12:38

To me, at that point, I was like, what the f–k is the point of trying to save my vision if I feel like I want to die? Every day, my process for self care and mental well being is paying attention to how I’m feeling at any given moment, which sounds like a lot of work. And sometimes it can be, but it’s constantly pivoting. And it’s constantly being in the moment and the recognition of how am I feeling? Oh, I ate that. I don’t feel so good after eating that, Oh, I feel tired. Maybe I need to take a 20 minute disco nap. My head feels overwhelmed. I can’t process all this right now I’m going to go for a walk. So it’s a constant balance of paying attention to anything and everything. It’s not just one protocol in one box to check. A goal of mine is to carve out time for enjoyment every day no matter what that is. And sometimes I have to be more diligent. Sometimes I can tell that inflammation is up. And so I have to be very cognizant of what I’m eating. And I have to avoid gluten, dairy, and sugar. And I hate that. And then sometimes I’m feeling good. I mean feeling strong. And so I go get a piece of pie or an ice cream cone.

Angel Tapia  14:04

What are the things that you found most helpful when looking through your journey with optic neuritis? And looking through your journey of mental wellness challenges? What are some of the things that you think folks should really pay attention to or that they can use to help throughout that learning process?

Gina Hessburg  14:23

Knowing my overall arching goals. So sometimes I’ll write those on the mirror with some lipstick, so that I’m focused right. I don’t get lost in the minutiae of the 987 steps that’s gonna get me there. But what are my overarching goals? Feel good, be joyful and simplify. There’s kind of usually where mine fall. So reminding myself that those those are where I’m headed and then those other little steps fall into place. But I think a good intuitive gauge is am I in a flow or am I just pushing back on everything? Am I holding on to everything? Or can I move through the day, and pivot and sort of bounce off of things and let things roll over me? And just shift when it feels like it needs to shift? Which sounds very, I don’t know, hippie ish. But I think you’ll start to sense. It’s not just about like, I don’t have a stomach ache anymore. It’s about like, Am I moving with the right current versus swimming against it?

Angel Tapia  15:34

I would love to know what your definition of wellness is. What do you think about when you hear the word wellness?

Gina Hessburg  15:44

I know if I am, well, if I’m feeling joy, because if I’m joyful, I physically feel well. I feel like I’m emanating my light, my energy is good, and I feel like I’m progressing and moving forward in my life.

Angel Tapia  16:04

Thank you so much, Gina for your time, I appreciate you sharing your story with us giving us your insight and experience. When Gina shared her mental health experience during COVID, I could relate in my own way. It’s still hard to hear how as a society, we were each in our own bubble, feeling isolated and creating ways to stay positive, healthy, and safe. This was also a clear reminder of the importance to seek help if you’re experiencing any thoughts of suicide. If you or someone you know is having these feelings, particularly if this thought or feeling is new, or has increased recently, for help you can text Hello, H-E-L-L-O, to 741741. Ask to speak to someone from the National Suicide Prevention Lifeline. The Wellness Evolution podcasts and content are intended for informational and educational purposes only. Any content shared is not intended to substitute for medical advice, diagnosis, or treatment from a physician or qualified health provider.

Narrator  17:22

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Danielle  00:14

Welcome, and thank you for joining the Wellness Evolution Mindful Moments. Our goal is to inspire connection between mind, body, and soul, in order to mindfully overcome daily challenges, and reach overall goals. Let’s get started.

Danielle  00:36

Life tends to take a lot out of us. Our mindful moment today is brief visualization meant to help provide space for you to build yourself back up after life takes so much. This is a reminder that the key to having a mindful moment using visualization is dropping any expectations of trying to be correct.

Danielle  01:02

Let’s get comfortable and take a moment to build ourselves up to bring forward a more fulfilling version of ourselves to support us with all that life entails.

Danielle  01:16

Inhale, exhale [Audible Breathing]

Danielle  01:16

Take a few cleansing breaths, whatever feels more natural to you, to cleanse out all the cluttering thoughts and energy from your scared space.

Danielle  01:33

Inhale, exhale [Audible Breathing] x3

Danielle  01:59

On your next exhale, gently close your eyes and begin to visualize an open field. See how far it reaches and how all this space is just for you. As you are taking in this space, if you find intrusive thoughts floating around, visualize a barrier that holds it in its place, unharmed and seen but contained and not breaching into the space you need.

Danielle  02:34

Inhale, exhale [Audible Breathing] x2

Danielle  02:56

Find yourself creating the barrier for all the space you need to take this moment to build yourself up. Focus on the ground you are standing on.

Danielle  03:20

Think of affirmation statements you need to build yourself up. You are a valuable human. With each affirmation, the ground beneath you rises. You appreciate who you are. You deserve to be happy. Continue until the ground you stand on is above all the contained thoughts.

Danielle  03:48

Inhale, exhale [Audible Breathing] x5

Danielle  04:30

You are at peace with yourself. You arrived here today intending to build yourself up. You arrived here today to bring out the best in you.  You arrived here today, so the things on the to-do list feel less like a daunting task and more like the parts of being human and existing in life. Some of the things on your list might bring you joy, others may not. It is essential to remind yourself that the energy it takes to walk through life is an opportunity to tap into the instinctual wonder of being human. To be human is to be inspired; to be human is to care; to be human is to create and build community and embrace peace when it arrives.

Danielle  05:33

Thank you for joining The Wellness Evolution Mindful Moments. Don’t forget to subscribe to our podcast wherever you might be listening so you never miss an episode. If you liked this episode, help spread the word by rating our podcast, writing a positive review, and sharing with your friends and family. Until next time.

Narrator  05:57

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Danielle  00:14

Welcome, and thank you for joining the Wellness Evolution Mindful Moments. Our goal is to inspire connection between mind, body, and soul, in order to mindfully overcome daily challenges, and reach overall goals. Let’s get started.

Danielle  00:36

Today, we will do a brief visualization to help us set our mood, and help project our day in a more positive light.  The key to having a mindful moment using visualization is dropping any expectation of trying to be ‘correct’.  What we want is not to follow a single path, but to keep the path simple. Let whatever thoughts that come be able to pass by, not trying to untangle them or figure them out, just let them pass, and keep the thoughts in your mindset simple. Let’s get comfortable, and take a moment to be mindful and start our day with a positive mindset in the hope of carrying it throughout the rest of the day. A reminder: you can restart your perspective of a day whenever you chose. Sitting comfortably, take in the environment around you: the smells, the temperature, any noise, and feel your body sink more profoundly in the position that is most comfortable. Let your body know it is safe to take this time.

Danielle  01:47

Take some deep breaths.

Danielle  01:48

Inhale (2,3) Hold (2,3) Exhale [Audible Breathing]

Danielle  01:57

Pause, and gently close your eyes. Again.

Danielle  02:05

Inhale (2,3) Hold (2,3) Exhale [Audible Breathing]

Danielle  02:10

Great!

Danielle  02:12

One more deep breath.

Danielle  02:20

Inhale (2,3) Hold (2,3) Exhale [Audible Breathing]

Danielle  02:22

Notice your body falling more relaxed and sinking deeper with the gravitational pull of the earth.  Notice your breath as it regulates. Do not force anything, keep the path simple.

Danielle  02:51

With your eye closed, imagine a warm bright light floating above your head. This light holds the positive intention you want to set for the day. It can be something as simple as “Embodying my day mindfully,” or “being aware of how my body feels”, or “greatful for this time I’m giving my mind, body and soul to be heard.”

Danielle  03:15

With your positive intention set, imagine the warm bright light dropping down through your body. From the top of your head to your neck and shoulders. As if the light is transmitting your positive intention to every part of your body, allowing what needs to flow, to flow. Releasing whatever is not serving your positive intention out of your head through your chest down to your stomach, falling through your legs until it spills out of your feet and giving it back to the earth.

Danielle  03:59

As you move this light through your body if thoughts come, let them pass without interference. As you move this light through your body, if discomfort arrives, listen to what your body is trying to tell you without interference. As you move this light through your body, fill your intention with things that make you feel empowered.

Danielle  04:31

As you move this light out of your body, into the earth, release anything that does not serve your intention.

Danielle  05:01

Take some deep breaths.

Danielle  05:08

Inhale (2,3) Hold (2,3) Exhale [Audible Breathing]

Danielle  05:10

Pause, and gently close your eyes. Again.

Danielle  05:21

Inhale (2,3) Hold (2,3) Exhale [Audible Breathing]

Danielle  05:24

One more deep breath.

Danielle  05:34

Inhale (2,3) Hold (2,3) Exhale [Audible Breathing]

Danielle  05:35

In your own time, at your own pace, begin to scan your body from your feet to the crown of your head as if you are waking it up with its  positive intention update. This could be wiggling your toes or fingers, slowly opening your eyes, moving your head to look around, and taking in the space around you. Do this at your own pace to get back to your day feeling empowered and ready.

Danielle  06:10

Thank you for joining The Wellness Evolution Mindful Moments. Don’t forget to subscribe to our podcast wherever you might be listening so you never miss an episode. If you liked this episode, help spread the word by rating our podcast, writing a positive review, and sharing with your friends and family. Until next time.

Narrator  06:34

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:01

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Danielle Ali  00:11

Hello, and welcome to our mini series Breathing Through Pain. I’m your host Danielle Ali, and I hope you will join me on this breathing journey as I continue to learn how to evolve my wellness. Each week, I will talk about a topic that can impact a person’s well being and a corresponding breathing technique. Life moves fast, and these episodes are meant to be five minutes or less to gently remind you to take the time and listen to your breath. Many people tend to attach meditation and breathing as one in the same. Today on our first episode of Breathing Through The Pain, we will briefly talk about the differences and lead you through a basic breathing technique. Deep breathing is a tool used in meditation. However, meditation is not a form of breathing and breathing is not a form of meditation. Breath work and meditation are used together. But most meditation is an observation of your breath. What we hope to do in this mini series is to manipulate and control our breath based on what our body may need to release. Doing breath work has been proven to help regulate your central nervous system when your body is overstimulated with feelings and emotions such as fear, anger, grief, and anxiety, which has been proven to impair your life. Today we will start with just 10 deep breaths and see how we feel. I’ll ring my bells twice and begin to breathe. Go on your own pace. Breathe as much as you can in and release as much as you can out. Between breaths if you want to take a short pause and then before you start your next breath do so. This is your time. Get comfortable. Get your mind prepared that the only thing you should focus on for the next minute or so is taking ten deep breaths. Ready? *Bell Rings Twice* *Bell Rings* Wait a moment, start to regulate your breathing back to normal. Maybe reflect on how you’re feeling now to how you were feeling before this small exercise. I know I feel as I just woke up. I hope you got if this helpful, and I hope to see you back for our next breathing session

Angel Tapia  05:12

The Wellness Evolution podcast and content are intended for informational and educational purposes only. Any content shared is not intended to substitute for medical advice, diagnosis, or treatment from a physician or qualified health provider.

Narrator  05:27

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:01

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Danielle Ali  00:11

Hello, and welcome to our mini series Breathing Through Pain. I’m your host, Danielle Ali. And I hope you will join me on this breathing journey as I continue to learn how to evolve my wellness. Each week, I will talk about a topic that can impact a person’s well being and a corresponding breathing technique. Life moves fast, and these episodes are meant to be five minutes or less, to gently remind you to take the time and listen to your breath. Living with a chronic illness has its own set of daily suffering and struggle. Being human has its own set of built in emotions and suffering we all collectively share. We’ve spoke about how the levels of anxiety people feel are rising. And we touched upon a bunch of techniques you can go through that might help you. But breathing is not a one size fits all. We all have different and unique connections with our body. Conversations around anxiety and how it can trigger a world of emotion and deregulate your nervous system is important. One technique that you can use to help stimulate the vagus nerve that activates the parasympathetic nervous system, which relaxes the body, is a technique created by Peter Levine, the Voo Technique. So here are the instructions; get seated, find a place to sit where you can rest. Place your feet on the floor and rest comfortably. You can close your eyes if you feel safe, or if you choose keep your eyes open but just a low fixed gaze. First you want to notice your breath. Right now, as it is, settle into your breathing. Just notice each breath cycle as it comes in and out. Don’t change anything. Now to begin, you allow yourself to take a deep breath in through your nose, fill your belly with air. Be sure you are truly breathing into your belly and not your chest. You will know that your belly is breathing if you breathe in and your shoulders don’t keep moving up and down while you breathe. When you breathe out, you’re going to make the sound with the word Voo for three counts, or as long as you can comfortably exhale. The longer the better. Allow the sound to vibrate and resonate in your chest, your arms, and even your legs. Feel and enjoy the deep vibrations the Voo presents and repeat the cycles, giving yourself time in between cycles. This breath technique you continue cycles for three to five minutes as long as you’re enjoying the breath cycles. We know that three to five minutes of breathing can actually change your oxygen levels in your blood and begin to stimulate positive change in your neurochemistry. After your cycles, bring your focus back to the room. Bring your awareness back to your body, maybe twisting your wrists or ankles. And when you’re ready, open your eyes and return to the room. Each cycle give yourself time to regulate your breath. This can cause a little bit of light headiness if you’re doing cycle after cycle so listen to your body. We’ll run through a cycle together ready.  One more. Wait a moment, start to regulate your breathing back to normal. Once your breath has regulated take note of how you’re feeling now to how you were feeling prior to the small exercise. I hope you found this helpful. Until next time.

Angel Tapia  05:19

Wellness Evolution Podcast and content are intended for informational and educational purposes only. Any content shared is not intended to substitute for medical advice, diagnosis, or treatment from a physician or qualified health provider.

Narrator  05:36

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:01

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Danielle Ali  00:11

Hello, and welcome to our mini series, Breathing Through Pain. I’m your host, Danielle Ali. And I hope you will be joining me on this breathing journey as I continue to learn how to evolve my wellness. Each week, I will talk about a topic that can impact a person’s well being and a corresponding breathing technique. Life moves fast, and these episodes are meant to be five minutes or less to gently remind you to take the time and listen to your breath. Living with a chronic illness comes with its own set of daily suffering and struggles. Being human has built in emotions and suffering we all collectively share. According to a report by the American Psychological Association done in early 2021, more than 84% of Americans have feelings associated with stress, the most being anxiety. Today, we will be guiding you through a technique known as Earth Breathing from the Comprehensive Resource Model Manual by Lisa Schwarz on integrative medicine. Earth Breathing provides an opportunity to connect further within ourselves and the environment around us and to say consciously aware of the present moment to help reduce our fright-flight response to stress. There are several different ways to ground yourself when things seem to be too much. Earth Breathing is just another tool you can use. The instructions for Earth Breathing are as followed. Imagine the energy coming up from deep in the Earth. Coming up from the bottom of the receiving foot, spiraling up the receiving leg to the base of your spine or womb space. Holding the breath there for four to five seconds. Then exhaling down the other leg and foot back into the earth. Be aware of any tightness or any place where the energy feels blocked or stuck. You may stop breathing into these places, asking yourself if there’s anything that needs to be expressed. Continue the breath, creating a cycle of energy between the Earth and the base of your spine. Up your receiving leg to the base and down the other leg back into the Earth. Are we ready? Let’s begin. *Bell rings* Wait a moment. Start to regulate your breath back to normal. Once your breath has regulated take a note of how you’re feeling now to how you’re feeling prior to this small exercise. I hope you found this helpful. Until next time.

Angel Tapia  04:42

The Wellness Evolution podcast and content are intended for informational and educational purposes only. Any content shared is not intended to substitute for medical advice, diagnosis, or treatment from a physician or qualified health provider.

Narrator  04:58

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network

Narrator  00:01

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Danielle Ali  00:11

Hello, and welcome to our mini series Breathing Through Pain. I’m your host, Danielle Ali, and I hope you will join me on this breathing journey as I continue to learn how to evolve my wellness. Each week, I will talk about a topic that can impact a person’s well being and a corresponding breathing technique. Life moves fast, and these episodes are meant to be five minutes or less to gently remind you to take the time and listen to your breath. Living with a chronic illness comes with its own set of daily suffering and struggles. Being human has built in emotions and suffering we all collectively share. Anger is a natural emotion that some find it hard to give space. Today, we will be guiding you through a technique known as Fire Breathing, from the Comprehensive Resource Model Manual by Lisa Schwarz on integrative medicine. Fire Breathing, one of my favorites, is a powerful tool that has been used by indigenous people for centuries to cleanse and clear the being of what no longer served them. Think of yourself as a dragon and your fire is you releasing all your anger and unease. The instructions of Fire Breathing are as follows; to execute this breath, begin by inhaling through the nose and fully extending the belly and then exhale contracting the belly to the spine with an explosion of breath from the back of the throat through the mouth making *deep exhale* sound. Begin slowly and gradually increase the speed and length of the inhale and exhale until there is little awareness of the inhale so that the sound has a continuous *exhale.* The speed can be adapted to the needs and the ability of yourself. Are you ready? Let’s be dragons. *Bell Rings Twice* Wait a moment, start to regulate your breathing back to normal. Once your breath has regulated take note of how you’re feeling now to how you were feeling prior to this exercise. I feel empowered. I hope you found this helpful. Until next time.

Angel Tapia  04:12

The Wellness Evolution podcast and content are intended for informational and educational purposes only. Any content shared is not intended to substitute for medical advice, diagnosis, or treatment from a physician or qualified health provider.

Narrator  04:27

Be inspired, supported, and empowered. This is the Global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Amy Finkelstein  00:14

Welcome, and thank you for joining the Wellness Evolution Sleep Guides.

Amy Finkelstein  00:22

You’ve had a long day and it’s time to re-center your mind to focus on your spirit, body, and inner-self. Please remember that these Sleep Guides are named intentionally: this is not a tutorial or a lesson, it is simply a guide to help you get in touch with your own energy. If at any point during this narrative you want to stray from my words and explore a sensation, a thought, a feeling; this is your journey. I want you to practice whatever feels most calming so you can fall asleep and wake up feeling rested, healed and in-touch with your inner-self.

Amy Finkelstein  01:24

You are okay.

Amy Finkelstein  01:27

Find comfort in this moment. Try to find comfort in the fact that you are always learning. Always growing. You are doing your best to better yourself, and that is inherently beautiful.

Amy Finkelstein  01:55

Some situations aren’t okay. There are forces outside the body that we cannot control. Your thoughts and feelings about all forces outside of you are valid and important. Grant yourself the space and time to acknowledge them. Lean into whatever emotion the day has brought you: happiness, sadness, fear, anger, confusion. Your day was likely filled with moments of each. Moments come, and moments pass. There are no wrong ways to feel about your circumstances. Your experience of your life is yours to tell and acknowledging this, acknowledges your power.

Amy Finkelstein  03:12

Bring yourself to the present. The goal of wellness is for body and mind to sing in harmony. Remember that even when in harmony, the body and mind sing at different pitches. There are days when our bodies betray our minds. If you live with chronic pain, this is a familiar feeling. It can be frustrating, confusing, and lonely to experience disharmony between the mind and body. It takes great strength to come to terms with the uncontrollable forces within your body. You are incredibly strong, even on the days you do not realize this. You are pushing through each day, and that is enough. Also remember that every day that you push through mentally, you are conditioning your mind to grow stronger.

Amy Finkelstein  04:33

There are days when our mind betrays our body. It takes strength to confront intrusive thoughts that do not reflect our truth. Hear out the voices in your mind, but let your body tell you what is true. This is also part of your power. The body speaks to your mind in a wordless language. It takes time to learn this language. Be patient with yourself as you learn. You and your body are worthy of care and love everyday: exactly as you are.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Amy Finkelstein  00:14

Welcome, and thank you for joining the Wellness Evolution Sleep Guides.

Amy Finkelstein  00:22

You’ve had a long day and it’s time to re-center your mind to focus on your spirit, body, and inner-self. Please remember that these Sleep Guides are named intentionally: this is not a tutorial or a lesson, it is simply a guide to help you get in touch with your own energy. If at any point during this narrative you want to stray from my words and explore a sensation, a thought, a feeling; this is your journey. I want you to practice whatever feels most calming so you can fall asleep and wake up feeling rested, healed and in-touch with your inner-self.

Amy Finkelstein  01:12

Let’s start by preparing your body for bed. Feel free to take a stretch of the neck or the arms. Whatever feels right. When you’re ready, get under the covers, and we can begin to fall asleep.

Amy Finkelstein  01:42

Follow me through a body scan. As we check in with the body, and see how we are feeling, before we fall into a peaceful slumber.

Amy Finkelstein  01:59

Let’s start with the forehead. Relax your muscles, and notice if you feel any tension in your head. It’s okay to feel tension. Simply acknowledge it, and thank yourself for soldiering through another long day. Relax the eyebrows, the cheeks and the jaw. The jaw is a place where many of us hold tension. Take a deep breath. Exhale deeply and unclench your jaw. Your stress will not serve you now. It can all wait until tomorrow.

Amy Finkelstein  02:57

Check in with your neck. Gently move it from side to side. If that feels right for you, find what feels comfortable against your pillow. You know your body best. Relax the shoulders. This is another spot where you may find tension. Take a deep breath, and on the exhale, let everything go. You have done incredible things today. You deserve a good night’s rest.

Amy Finkelstein  03:48

Move down to the arms, the elbows, the wrists. Roll your wrists in tiny circles to help stretch the muscles. Slowly, slowly. Now roll the other way for 3 counts. One, two, three. Check in with your fingers. Perhaps you’ve had a good day today. Perhaps it wasn’t your best. Either is okay. You tried, and that is enough.

Amy Finkelstein  04:41

Draw your attention to your chest. Feel the belly expand on each inhale, And then fall on each exhale. Acknowledge how much your body has done for you today. You are on the same team: body and mind, working in harmony, to find joy in this world. Exhale, and smile. Everything is going to be okay.

Amy Finkelstein  05:28

Take a moment to notice your spine. How does it feel lying on your mattress? Roll down the spine, vertebrae by vertebrae and wiggle your body. Try find what’s most comfortable for you. You deserve a restful night. You are worthy of internal peace.

Amy Finkelstein  06:08

When you’ve reached the base of your spine, notice the hips, the pelvis, the buttocks. You may find excess tension here. That’s okay. Let everything go.

Amy Finkelstein  06:39

As we fall deeper into our slumber, let’s check in with the legs. Move them from side to side. Stretch the knees if that feels right for you. There are no wrong answers here. Take a moment to roll the ankles in small circles. Towards each other… Two… Three… Good. And away from each other…Two… Three. You are a kind and patient caregiver to your body.

Amy Finkelstein  07:33

Last but not least, stretch out your feet. Point the toes towards the opposite wall. Then flex them towards the ceiling. Now point… and flex. Dancers use this exercise to stretch their feet. You will find the same grace and beauty in your dreams tonight. Finally, wiggle each of your toes. Appreciate your feet for a moment. They take you to wonderful places, and help you to do incredible things.

Amy Finkelstein  08:30

You have completed another day. You have checked in with your body. And now, in this moment, you are ready to fall asleep. I hope you find a deep, peaceful slumber. I hope you dream of a million stars, a galaxy of constellations dancing before your very eyes.

Amy Finkelstein  09:10

Did you know there are about a billion stars in the galaxy? Imagine how stunning that must look to the human eye. There are so many wonders that lie within the universe. There are so many things we don’t yet understand, and that is okay. We have done our best to find our place on this earth today. We are all doing what we can to make humanity a bit brighter.

Amy Finkelstein  09:56

Listen closely as I read you a poem I have written. Let the rhythm of the words lull you into a deep and beautiful slumber. It is titled: ‘Thoughts in Space’.

Amy Finkelstein  10:26

It’s been a long time since I’ve needed certain skills. I cannot recall the last time I thought these thoughts. The words flow through me: lines jump to the page before I know I’ve put them there. I’m creating something beautiful. I think it’s easy to forget that beautiful things take time. Perhaps that’s what makes them beautiful: grace, rarity. Or perhaps it’s skill. Some folks know how to let words flow as if they’ve never left at all; They’ve always been on this page, just waiting for you to find them. Breathe in. Breathe out. Only you can control the pace at which your mind moves. Please enter this meditative state where thoughts swirl ‘round in the brain in dazzling patterns; imperfect beauty. Don’t rush. Don’t let them win. When muscles cramp and consciousness sets in and tells you lies about wasting time, let them go. You are the keeper of your own destiny, and you alone. Tomorrow you will do important things which have value. This has value too. Art has value. Free thought has value. Meditation is invaluable. Never lose sight of that, and never forget to shout it to the heavens. I don’t know what comes next, I don’t know how this ends. But surely it will, as all things do. Accept the end when it comes. Do not fear it or over anticipate, it will be as it should, and that in itself will be beautiful.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Danielle  00:14

Welcome, and thank you for joining the Wellness Evolution Mindful Moments. Our goal is to inspire connection between mind, body, and soul, in order to mindfully overcome daily challenges, and reach overall goals. Let’s get started.

Danielle  00:36

Today we will do a brief visualization for when the day feels as if there is no end and all you crave is the warm embrace of your bed.

Danielle  00:52

Fatigue is a battle some of us face more than we care to admit. It can be caused by many things and is associated with many chronic conditions. This is a reminder that these moments are not meant to replace any plan you and your care team have created for your fatigue and to always listen to your physician and your body for what you need. This moment is merely another tool to put intention into your journey to being well. Your breath fills you with energy, anywhere and anytime you need it. In this moment let’s take one deep breath together and sit with whatever energy is produced.

Danielle  01:41

Let’s inhale for three. Let’s hold for three. Let’s exhale for three.

Danielle  01:58

Stay still and let your body talk. Is it restless? Is it quiet? Is it already starting to unwind? Listen and let it speak its mind.

Danielle  02:15

As you observe your body in this moment. What does it need to recharge? Do you need to stand and reach for the sky? Do you need to sit still and feel the breeze on your neck? Let’s take another deep breath and see what we can find.

Danielle  02:34

Inhale for three. Let’s hold for three. Let’s exhale for three.

Danielle  02:51

Find comfort in the stillness and allow your body this time. Your recharge is not a crime. Maybe you need to laugh, and you feel a tickle in your mind reminding you of that funny time. Maybe you need fueling food, and remember that one snack that snaps you back. Maybe you need some vitamin D, and now are thinking of that place the sun can shine on your face. Maybe you need to do some moving, stretch out to keep the day cruising.

Danielle  03:28

Let’s take one final deep breath and give our mind and body some space. Let’s inhale for three. Let’s hold for three. Let’s exhale for three.

Danielle  03:51

Now that you have given it some attention, your body knows it can speak its mind for what it needs. There is still more to the day, with energy created from your breath, your body can tell you what it needs next.

Danielle  04:20

Thank you for joining the Wellness Evolution Mindful Moments. Don’t forget to subscribe to our podcast wherever you might be listening so you never miss an episode. If you liked this episode, help spread the word by rating our podcast, writing a positive review, and sharing with your friends and family. Until next time.

Narrator  04:45

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Amy Finkelstein  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Amy Finkelstein  00:14

Welcome, and thank you for joining the Wellness Evolution Sleep Guides. You’ve had a long day and it’s time to re-center your mind to focus on your spirit, body, and inner-self. Please remember that these Sleep Guides are named intentionally: this is not a tutorial or a lesson, it is simply a guide to help you get in touch with your own energy. If at any point during this narrative you want to stray from my words and explore a sensation, a thought, a feeling; this is your journey. I want you to practice whatever feels most calming so you can fall asleep and wake up feeling rested, healed and in-touch with your inner-self.

Amy Finkelstein  01:24

Tonight, we are going to learn about ear massage. The ears are delicate places that can help to stimulate the vagus nerve. Our vagus nerves are long pathways, actually the longest nerves in our bodies, that help connect the brain to the eyes, ears and mouth. It starts at the bottom of your head and runs along the spine delivering sensory inputs to the lungs, heart, and other vitals.

Amy Finkelstein  02:03

Let’s start by focusing on the breath. Think of something you accomplished today. Now take a deep breath in.  Smile. You did a good job. Take a deep breathe out. Relish in your strength . Even the tiniest of victories deserve recognition.

Amy Finkelstein  02:41

Take a moment to focus on your neck. Are your shoulders tense? Perhaps your jaw is clenched. Take notice of your feelings in this area and move your body to relieve any discomfort. Perhaps you roll your neck in smaller circles: head from side to side. Now maybe your roll your shoulders forward. Two… Three rolls. Or if a different stretch comes to mind, please practice that movement. Roll your shoulders backwards for  two… three. Lower your tongue, relax your jaw.

Amy Finkelstein  03:45

Now take a deep breath in. Exhale. Let’s check in with our neck area again. Is that sensation of tightness relieved? Please don’t be discouraged if the tension comes back. Up to 60% of the human body is water, and just like the ocean, feelings come in waves. Use this time to accept the change and reconnect to the natural internal rhythm.

Amy Finkelstein  04:25

Let’s begin gently. Use two fingers to hold the outer edge of one ear, and softly pull it away from your head. Perhaps your ear feels a bit elastic, or perhaps it’s more tense. Either is okay, just become aware of the sensation. Take a moment to play with the direction of the stretch. Perhaps you hold the top of your ear’s cartilage and pull upwards and away from your head, or maybe it feels best to touch your earlobe and pull down and away. Adjust the pressure of the pull if need be. Every body is unique. Take this moment to learn more about yourself. Your anatomy, your spirit, your awareness will grow with every sensation in this exercise.

Amy Finkelstein  05:41

Release your ear and let’s move to the other side. Gently grab your other ear’s outer edge with two fingers, and simply pull it away from your head. Is this ear more elastic than the other? Do you feel a greater sense of relief on this side? Adjust the pressure as you sense how much resistance your jaw needs. This practice should be a conversation with your body. Honor what your body needs, and practice that movement wholeheartedly. Now adjust the direction of the pull if that feels right. Does pulling upward on the cartilage feel soothing? Try downward on the lobe. The pressure may be different on this side. Your body is not perfectly symmetrical; both sides sing in harmony.

Amy Finkelstein  06:55

Let go of your ear and be still for a moment. Take a deep breath in, and exhale. Center your focus on your neck and jaw. Has anything changed since the stretch? Is the release of tension a positive experience? Silently answer this question honestly, and continue the conversation with your body. What is it saying? I’ll give you a moment to listen and make note of the conversation.

Amy Finkelstein  07:41

Next we are going to hold a part of the ear called the tragus. This is the small bump of cartilage outside of your ear canal. It’s like an island in the middle of your ear. Use your index finger and your thumb to draw gentle circles on the tragus. Adjust the pressure to your liking. This should trigger a sensation in your jaw. You may feel a tingling sensation through your neck, or down your spine. This is your nervous system at work. With every gentle movement of the tragus you are exercising your nervous system; giving your brain new information to communicate with your entire body. The body sends information back to the brain. Listen to your body. What is it saying? I’ll give you a moment to listen and make note of the conversation.

Amy Finkelstein  09:09

Release your tragus and switch to the other side. You know what to do here. Use your index finger and your thumb to gently massage the small piece in the center of your ear. Take note of any differences on this side. Does your ear feel more or less elastic than the first exercise we completed? Any answer is okay. The important part is engaging in a conversation with your body. Change the direction of the circles if that feels right. Perhaps you feel it’s best to go back to the other ear, or massage both ears at once. This is excellent. You are forming your own voice as you learn more about your body.

Amy Finkelstein  10:16

Release your fingers from your ears and let’s focus on the breath again. Be still. Inhale. Exhale. Just exist. Draw your attention to your neck and spine. Does the area feel more relaxed? Is there any lingering sensation of movement after the massage.  The vagus nerve stimulates the entire body, levelling the heartrate and regulating breath long after the massage ends I hope it will bring your body the stimulation it needs, and you can learn something about yourself that you will carry with you into tomorrow.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Danielle Ali  00:14

Welcome, and thank you for joining the Wellness Evolution Mindful Moments. Our goal is to inspire connection between mind, body and soul in order to mindfully overcome daily challenges and reach overall goals. Let’s get started. My name is Danielle Ali, and I have been the voice of your mindful moments for wellness evolution. In this episode, we’ll explore the alternating nostril breathing technique known as nadi shodhana pranayama and visualization practice to extend your mindful moment. We’re honored to be joined by Jen Carlin, a renowned yoga teacher in New York City, pursuing a master’s in yoga therapy, who has been one of our guides in this practice. Let’s dive in and deepen our intention for this moment. Hi, Jen, it’s great to have you here. Thanks for joining us.

Jen Carlin  01:09

Hi, Danielle. Thanks for having me. I’m excited to be here.

Danielle Ali  01:12

So the first thing I wanted to ask and the technique that we’re going to be doing is what is a pranayama?

Jen Carlin  01:20

Yes, great question. It’s a Sanskrit word. Pranayama refers to the practice of focusing on the breath. And I like to think of the word prana as anything that expresses aliveness or pure energy. So for me, that includes my breath, but it also includes thoughts and feelings, even the food that I eat, or the people I interact with the media that I consume. So everything is energy, or prana.

Danielle Ali  01:47

So how is this used in yoga, and what’s the connection to breathing techniques of a prana.

Jen Carlin  01:54

In yoga, breathing is seen as a vital source of energy, and pranayama is the practice of controlling This energy through the regulation of your breath. There are many different types of pranayama techniques, each with its own unique benefits. And some techniques focus on slowing down and deepening the breath, while others involved more advanced breath retention and manipulation. But pranayama can also just mean finding a way to breathe more consciously, or finding a way to breathe that feels good to you.

Danielle Ali  02:25

Do you feel I mean, with these breathing techniques, It’s some people are like, well, I breathe all the time. What is that beneficial of exploring a breathing technique and taking the time to explore that.

Jen Carlin  02:36

The interesting thing about breathing is it happens all the time without having to think about it. But then when you pay conscious attention to the breath, you become more present in the moment. Everything that’s alive is breathing. So when you focus on your breath, you can really be with life itself, right here in the moment.

Danielle Ali  02:55

And how is pranayama used as a tool

Jen Carlin  02:58

pranayama can be a powerful tool for managing emotions and finding inner peace. So by practicing these breathing techniques, I can say in my own life, I’m able to find a full range of emotions and really connect to that feeling. And if I am feeling anxious, fearful, whatever is coming up for me pranayama is a tool to channel that pure energy into a more self soothing direction and create more harmony within myself.

Danielle Ali  03:27

I love having tools in our toolbox. And one of the Pranayamas that we will be doing today is the nadi shodhana. ‘Yes.’ What is that?

Jen Carlin  03:36

It’s a popular one and a great breathing technique nadi shodhana another Sanskrit word. It’s a pranayama technique that’s also known as alternate nostril breathing. The word Nadi means channel in Sanskrit and Shona means cleansing or purifying, and this technique involves either using your fingers to block off alternate nostrils or you can do it as a visualization of the breath flowing between the left and the right nostrils.

Danielle Ali  04:05

And what is the belief of how This technique is being used for your body.

Jen Carlin  04:10

Now the Shona is believed to balance the flow of energy or prana in the body. So in yoga philosophy, the left and the right nostrils are associated with different energies or qualities. They think of the left nostril to be associated with cooling or calming energy of the body, and the right nostril as associated with heating and stimulating energy. And these two channels along with the central channel, which is known as the Sushumna nadi, are believed to run through the body and it influences the flow of prana. And so by alternating the flow of breath between the left and the right nostrils, and Nadi Shodhana, it is thought that we can balance the energies of the body and clear any blockages in the energy channels.

Danielle Ali  04:53

In today’s breathing. We’re going to be talking about This technique and using This technique to combat anxiety and an anxious moment. So my question to you is how is breathing and controlling your breath helpful when combating anxiety,

Jen Carlin  05:06

breathing and these pranayama techniques can be so helpful just by slowing down and regulating the breath, we can become aware of our thoughts and emotions, and that helps to manage them more effectively. So when we feel anxious or stressed, our sympathetic nervous system becomes activated, which leads to an increase in heart rate, breathing rate, and blood pressure. And this is just a primordial response that your body has to survive. It’s referred to as fight or flight. And by practicing breathing techniques like Nadi Shodhana, we can activate the opposite of the sympathetic fight or flight response, which is called the parasympathetic nervous system. So we get to swing in the other direction and create balance. And the parasympathetic nervous system decreases heart rate, breathing rate, it lowers blood pressure, specifically with Nadi Shodhana. It’s been found to increase the flow of oxygen to the brain, which can help to clear the mind and reduce these feelings of anxiety and tension.

Danielle Ali  06:12

This is so exciting, I think that This can really give people a little bit more of a mindful presence and understanding and What these practices are. And by activating This effect of your sympathetic nervous system, you can become a little bit more aware of where you are in your fight or flight response and be able to mindfully see it for what it is.

Jen Carlin  06:33

exactly it invites you into the experience of yourself, and helps you to control your own energy and response to outside situations. And pranayama can be helpful for anxiety because It’s a technique that helps us regulate our breath and focus our attention. And once you learn the technique, and you have the experience of it, It’s something that you can call upon within yourself, no one has to give it to you when the situation arises. And you need a tool to help you it will be there. When we’re anxious, our breathing also tends to become shallow and rapid, which can then again, exasperate the feelings of panic and unease. So if you have the tool to practice a pranayama technique that can help to slow down the breathing, bring in more oxygen to the body, which essentially makes you feel more calm, relaxed and centered.

Danielle Ali  07:26

I love having tools in our toolbox. The more tools I have, the more equipped I feel, to be able to face the whole range of my emotions and just the human existence as is and all that comes with it. Especially being a human. Now, we were so aware of so many things, so anxiety is bound to creep up.

Jen Carlin  07:44

And the yogi’s do believe that the outside world was a trap that there is sensory illusions, false perceptions, things that can pollute our bodies and minds. So these pranayama techniques help to cleanse the false perceptions on multiple levels, cleansing your body through the energetic channels, cleansing your mind, and helping to create greater insight into what you’re experiencing and how you want to bring that forth into the world around you.

Danielle Ali  08:14

Exactly. And that’s What This whole practice that we’re going to be guiding you through it was about learning more about your body and how your body reacts to your own breath, especially when you’re mindfully controlling it. So Jen, I hope you can join us and I will be leading based off of my teachings of this, our listeners and a little bit of a breathing practice. And then like I said in the beginning, if people feel like they need more, we’ll do a little bit of a visualization.

Jen Carlin  08:41

Amazing. I can’t wait to experience it.

Danielle Ali  08:48

Find yourself in a comfortable position and raise your right hand. Now please your index finger and your middle finger between your eyes above your nose. This is called nasagra mudra bring your focus inward. Close your eyes and breathe through your nose regularly. Become aware of the airflow through both nostrils. Let’s take five rounds of breathing.

Danielle Ali  09:37

Now with your thumb, close your right nostril. Take five rounds of breathing just through your left nostril.

Danielle Ali  10:08

Now release your thumb and with your ring finger, close your left nostril. Let’s take five rounds of breathing

Danielle Ali  10:39

now release your hand and breathe through both nostrils per five rounds of breathing.

Danielle Ali  11:07

Back to nasagra mudra time to alternate nostrils. Use your thumb to close your right nostril and breathe in for three through your left. Then close your left nostril while releasing your thumb and breathe out for three through your right nostril. Now inhale from the right nostril and exhale from the left. This is one round. Let’s try and do five rounds of This

Danielle Ali  11:57

and do the right for three. out through the left for three. Now in through the left for three and out through the right for three in the right for three out to the left for three. Now in through the left for three and out to the right for three one last time in through the right print three and out through the left for three great job now released in nasagra mudra and breathe normally through your nostrils. Check in with your body. How are we feeling? Are your mind and body ready to return to you need some more time. Feel free to stay with us as we begin a small waterfall visualization adding to your stimulated parasympathetic nerve and coating it with some extra soothing with your eyes still close. Breathe What feels right for you. Breathing through your nostrils your mouth or a combination of both. Take the time to observe What feels natural to you. On your next inhale, try to picture your water flowing. Continue your normal breathin. A spring, a river of current waterfall or a creek. Focus on how fluid the flowing of water is and how it whisks away any debris that might come into path. Picture This flowing water above you right before your head as it reaches the top of your head and passes through your body. Imagine washing away all of your emotional debris that is clouding your light and your peace. Take however long you need to visualize the water clearing away the mess of your anxieties that may be present. Think about the water flowing through each part of your body to wash it from the crown of your head through your jaw and neck, cleansing your shoulders and your chest along your torso through your thighs, lubricating your knees and down and out through your feet continuing its way of cleansing and resolve.

Danielle Ali  15:23

whenever you’re ready, remind yourself that your anxieties are valid and need to be heard. But they also need to be released in order to avoid any greater panic and stress from entering your life. I hope this is something helpful for your toolbox. I want to deeply thank Jen for being a part of This mindful moment and deepening our understanding of how breathing can be essential in managing our health. Thank you so much, Jen.

Jen Carlin  15:51

Thank you so much for having me Danielle. I hope these teachings can be a benefit.

Narrator 2  15:58

The Wellness evolution podcast, conversation and content are intended for informational and educational purposes only. Any content shared is not intended to substitute for medical advice, diagnosis or treatment from a physician or qualified health provider.

Danielle Ali  16:23

Thank you for joining the wellness evolution mindful moments. Don’t forget to subscribe to our podcast wherever you might be listening so you never miss an episode. If you liked This episode, help spread the word by rating our podcast writing a positive review and sharing with your friends and family. Until next time.

Narrator  16:47

Be inspired, supported and empowered. This is the global Healthy Living Foundation Podcast Network.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:34

When you prioritize your joy, you attract more positivity and abundance into your life.

Angel Tapia  00:48

Don’t waste time comparing your journey to others.

Angel Tapia  00:52

Focus on your own happiness and watch it flourish. True joy comes from within.

Angel Tapia  00:58

Practice self-love and self-care and watch your mind and your surroundings bloom.

Angel Tapia  01:10

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Spiritual and physical wellness can be achieved through various practices such as meditation, yoga, or mindfulness.

Angel Tapia  00:52

Find what works best for you and make it a daily habit.

Angel Tapia  00:56

When you cultivate that inner peace, you become more present and mindful in your daily life.

Angel Tapia  01:03

Try different methods that may help you find solace during difficult times and remember that if something brings you peace, health, and love, you are on the right track.

Angel Tapia  01:20

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Learn from the challenges and use them to fuel your growth and success.

Angel Tapia  00:47

Don’t let setbacks and challenges rob you of setting up positive expectations.

Angel Tapia  00:53

Happiness is not a destination but a state of being.

Angel Tapia  00:58

Embrace the present moment and find joy in the little things.

Angel Tapia  01:03

You will never regret hoping for the best things in life, and you will be learning from everything that comes into your reality.

Angel Tapia  01:16

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Step outside of your comfort zone and open yourself up to a world of possibilities.

Angel Tapia  00:48

Don’t let the concern of the unknown keep you from living your best life.

Angel Tapia  00:54

Stay creative, take chances and chase your dreams.

Angel Tapia  00:59

Those who love and support you will be there to cheer for you and help you along the way.

Angel Tapia  01:06

It takes a village, a family, a partner, or just yourself to believe and know that you are worthy of great things and will accomplish everything that is meant for you and your highest good.

Angel Tapia  01:26

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Being at peace and calm are not just beneficial practices for you, but they also are beneficial for those around you.

Angel Tapia  00:51

When you radiate stillness and calm, you inspire others to do the same.

Angel Tapia  00:56

Use your words to encourage and show empathy for the world.

Angel Tapia  01:00

Take challenges and learn from them so that you can walk through the jungle and only see  flowers in your path.

Angel Tapia  01:08

Create a beautiful reality today.

Angel Tapia  01:17

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:34

Don’t let the worry of failure stop you from pursuing your dreams.

Angel Tapia  00:42

Have the valor to try and fail, and try again.

Angel Tapia  00:42

Finding your identity in this world takes courage.

Angel Tapia  00:42

Be seen, share your voice, and take time to see and listen to others as well.

Angel Tapia  00:51

Courage is not something you’re born with, but something you develop over time.

Angel Tapia  01:08

Keep pushing yourself to be brave and take risks.

Angel Tapia  01:12

Honor yourself, your ancestors and your future by stepping into your power.

Angel Tapia  01:24

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Angel Tapia  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Make your well being a priority and create a habit to check in with yourself and how you feel.

Angel Tapia  00:49

Practice it every day and watch it become a natural part of your life.

Angel Tapia  00:54

Enjoy your loved ones and friends in every experience.

Angel Tapia  00:58

You can show those around you that joy is contagious.

Angel Tapia  01:03

Spread blessings and positivity wherever you go and watch the world become a better place.

Angel Tapia  01:15

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Negative emotions like anger or resentment disrupt your safe space.

Angel Tapia  00:48

Choose forgiveness and compassion instead.

Angel Tapia  00:52

Find daily sources of strength and inspiration.

Angel Tapia  00:56

Use these qualities to fuel your personal and professional growth.

Angel Tapia  01:02

Draw from what drives you to stay healthy and motivated.

Angel Tapia  01:07

Create or be part of a community that can help guide, advise and support you through your feelings and how you want to show up in the world.

Angel Tapia  01:22

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Courage is contagious.

Angel Tapia  00:45

When you take risks, you inspire others to do the same.

Angel Tapia  00:49

Allow yourself to grow through adversity and be an example for those around you.

Angel Tapia  00:55

There is always someone at your corner cheering you on and learning from the strength and will that you show in the world.

Angel Tapia  01:03

When you have the courage to admit your mistakes and learn from them, you become a stronger and wiser person.

Angel Tapia  01:10

Trust your individual process.

Angel Tapia  01:18

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:43

Happiness is not a destination, but a journey.

Angel Tapia  00:47

Embrace the ups and downs and enjoy the ride.

Angel Tapia  00:51

The secret to happiness is gratitude; by focusing on the blessings in your life; you can watch your cheerfulness multiply.

Angel Tapia  01:01

So choose to focus on the good in your life.

Angel Tapia  01:05

Embrace pleasure and make the most of every moment remaining open to the unknown.

Angel Tapia  01:12

Don’t let fear hold you back from pursuing your dreams and finding your passion.

Angel Tapia  01:17

Take a leap of faith and enjoy the journey. When you focus on the things that truly matter, happiness naturally flows.

Angel Tapia  01:26

Choose to live a life filled with purpose.

Angel Tapia  01:35

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Don’t let setbacks and failures hold you back. Learn from them and use them to fuel your success.

Angel Tapia  00:50

Choose positivity and inspire others to do the same.

Angel Tapia  00:54

Experiment with failures and learn from new sources.

Angel Tapia  00:59

Reflect on the imperfections and beauty of being human, and along the way, never forget to be the change you wish to see in the world.

Angel Tapia  01:14

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Strive to connect with others and create meaningful relationships.

Angel Tapia  00:47

Don’t let the chaos of the world around you disturb your mindfulness.

Angel Tapia  00:51

Choose to remain calm and centered no matter what.

Angel Tapia  00:56

This is not achieved overnight. It takes consistent effort and practice to develop these qualities within yourself.

Angel Tapia  01:09

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Every day is a new chance to be creative with how you show up in any given situation.

Angel Tapia  00:49

Work to stay positive and keep moving forward.

Angel Tapia  00:53

Believe in yourself and never give up.

Angel Tapia  00:56

Creating the life you want requires patience, love, faith, and peace.

Angel Tapia  01:02

You may be shaken from your tree and fall from where you want to be, but every branch that you see along the way is a reminder of how far you have come and the blueprint of how to get back to a higher place.

Angel Tapia  01:17

So remain focused, embrace positivity, possibilities.. and enjoy the ride.

Angel Tapia  01:29

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

A positive attitude can help you overcome even the toughest challenges.

Angel Tapia  00:47

Listen to your strong and silent inner voice to help transform your life.

Angel Tapia  00:53

The world needs more good. From a grand gesture to words of encouragement, be kind to those who need it most.

Angel Tapia  01:01

Support your family and friends, inspire others, Spread love wherever you go.

Angel Tapia  01:05

Make time to disconnect and focus on your inner wellbeing.

Angel Tapia  01:09

Don’t let the distractions of the modern world steal your inner tranquility.

Angel Tapia  01:15

When you cultivate inner peace and calm, you are better able to tap into your intuition and make decisions that are aligned with your true self.

Angel Tapia  01:29

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

When you have the resolution to be true to yourself, amazing things can happen.

Angel Tapia  00:48

Don’t let external pressures dictate your choices.

Angel Tapia  00:52

When you do your very best and leave behind worry and doubt, you can see how strong and brilliant you can be.

Angel Tapia  01:00

Keep your head up and break any molds that holds you back.

Angel Tapia  01:04

Bravery does not have the absence of doubts and insecurities, but the ability to push past them and take action.

Angel Tapia  01:18

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Aim to make wise decisions and take purposeful actions in your life.

Angel Tapia  00:48

You can do this by setting goals for yourself and working towards achieving them however possible. Use a daily planner or reflective debriefs at the end of your day.

Angel Tapia  00:59

When you cultivate inner harmony and calm, you become more resilient in the face of adversity.

Angel Tapia  01:06

Don’t let stress and anxiety control your life.

Angel Tapia  01:10

Try to stay prepared and take steps to cultivate a sense of ease that can carry you through even the toughest times.

Angel Tapia  01:23

Thank you for tuning into this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire new discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Life is a journey, and a positive attitude can make all the difference.

Angel Tapia  00:47

Don’t let negativity and self-doubt hold you back from pursuing your dreams.

Angel Tapia  00:53

Choose to learn from challenges and grow your mindset.

Angel Tapia  00:57

You have control over your own happiness, so let us embrace growth, resilience, positivity, and good will.

Angel Tapia  01:06

Let us be the change we wish to see in the world and inspire others to do the same.

Angel Tapia  01:12

Remember, we have the power to make a difference, one step at a time

Angel Tapia  01:23

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

When you stand up for what’s right, you make a difference in the world.

Angel Tapia  00:46

Don’t let the fear of the unknown hold you back from pursuing new opportunities.

Angel Tapia  00:52

Embrace change, ask questions, be bold, and try new things…

Angel Tapia  00:57

Resilience is the key to overcoming obstacles and achieving your goals.

Angel Tapia  01:03

We need to be persistent and keep pushing forward, even when it feels like we’re facing high odds.

Angel Tapia  01:11

We must also learn to adapt to new situations and be willing to try new approaches.

Angel Tapia  01:23

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Pursue the things that bring you bliss and watch your happiness soar.

Angel Tapia  00:48

When you live authentically and true to yourself, happiness follows.

Angel Tapia  00:53

Don’t wait for external factors to bring you contentment.

Angel Tapia  00:57

Create it from within and watch your life transform.

Angel Tapia  01:01

Your happiness is a mindset.

Angel Tapia  01:03

Choose to see the good in every situation and watch your blessings grow.

Angel Tapia  01:09

Positivity is a powerful force that can transform our lives.

Angel Tapia  01:19

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Your thoughts and beliefs have the power to shape your reality.

Angel Tapia  00:46

Achieving great things takes both action and creativity.

Angel Tapia  00:52

Believe in yourself and approach every challenge with a positive mindset.

Angel Tapia  00:57

When we choose to focus on the good, we can overcome negativity and see the world in a new light.

Angel Tapia  01:04

We must remember that our thoughts and actions have a profound impact on our well-being and the well-being of those around us.

Angel Tapia  01:12

Choose to create a life you love.

Angel Tapia  01:20

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Life is meant to be lived fully.

Angel Tapia  00:44

Don’t let the busyness of life rob you of learning about yourself or others.

Angel Tapia  00:51

Take time each day to expand your awareness.

Angel Tapia  00:55

Connect with your inner voice and speak with clarity about how you feel and what you want from those around you.

Angel Tapia  01:02

Communication is a beautiful dance where we give and receive.

Angel Tapia  01:08

Make it a symphony and connect with others in a meaningful way.

Angel Tapia  01:18

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Setbacks and failures shouldn’t stop you.

Angel Tapia  00:45

Learn from them and use them to fuel your success.

Angel Tapia  00:49

Choose to inspire others to do the same.

Angel Tapia  00:53

Don’t be afraid to experiment and learn from new sources.

Angel Tapia  00:57

No one is keeping score in this game.

Angel Tapia  01:00

Reflect on the imperfections and beauty of being human, and along the way, never forget to be the change you wish to see in the world.

Angel Tapia  01:15

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Choose to remain serene and centered no matter what chaos surrounds you.

Angel Tapia  00:48

This is not achieved overnight but don’t let the chaos of the world disturb your mindfulness.

Angel Tapia  00:56

It takes consistent effort and practice to develop these qualities within yourself, and just like you have fallen and gotten back up to take the next step, you will rise again.

Angel Tapia  01:07

Rising wiser, stronger, and more resilient. Just like the phoenix.

Angel Tapia  01:20

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Step out of your comfort zone and challenge yourself to grow.

Angel Tapia  00:47

Courage is a muscle that can be strengthened with practice.

Angel Tapia  00:51

Don’t your worry or failure hold you back.

Angel Tapia  00:55

Be bold.

Angel Tapia  00:57

Try new things that will open your mind to better communication and empathy.

Angel Tapia  01:02

Also, learn from your mistakes.

Angel Tapia  01:05

Let go of the expectation that you have to follow a perfect plan.

Angel Tapia  01:10

Your personal experience is the blueprint for the masterpiece that is your life.

Angel Tapia  01:15

So make it grand and make it beautiful.

Angel Tapia  01:24

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Happiness is not something that can be bought or acquired.

Angel Tapia  00:47

It comes from within, so focus on cultivating a positive mindset.

Angel Tapia  00:53

Waiting for things to be perfect can add more stress and worry.

Angel Tapia  00:57

Happiness can be as simple as taking a day off to binge watch TV, going for a long walk on a beautiful day, or going out to dinner for a fancy meal.

Angel Tapia  01:10

You get to define it and create it by surrounding yourself with positivity and doing the things you love.

Angel Tapia  01:24

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Life is too short to dwell on the negative.

Angel Tapia  00:46

Embrace positivity and watch your life flourish.

Angel Tapia  00:51

Yes, the world can be a tough place, but you have the power to create your own happiness.

Angel Tapia  00:58

Choose to be optimistic, spread joy wherever you go.

Angel Tapia  01:03

Allow your mind to create a perfect scenario and then take steps to make those things happen for you.

Angel Tapia  01:11

Don’t let negativity hold you back.

Angel Tapia  01:14

Your actions are always more powerful than your worries.

Angel Tapia  01:24

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Courage is not the absence of fear, but the willingness to face it.

Angel Tapia  00:48

Embrace your fears and have the courage to move forward.

Angel Tapia  00:53

When you have the determination to follow your dreams, amazing things can happen.

Angel Tapia  00:59

So don’t let fear hold you back from pursuing your passions.

Angel Tapia  01:04

Take small steps but continue to move through challenges showing yourself and those around you that you are centered in your desires and have faith in what you can achieve.

Angel Tapia  01:16

This is your time to make things happen.

Angel Tapia  01:25

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Believe in yourself and your abilities.

Angel Tapia  00:45

With a positive mindset, anything is possible.

Angel Tapia  00:49

Every day is a new opportunity to change your life and shift your programming.

Angel Tapia  00:55

Don’t let fear and doubt cloud your judgment.

Angel Tapia  00:59

Every challenge is an opportunity for growth.

Angel Tapia  01:03

Stay positive and keep pushing forward.

Angel Tapia  01:06

Stay focused and watch your dreams come true.

Angel Tapia  01:15

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Angel Tapia  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Don’t allow external circumstances to dictate your inner state.

Angel Tapia  00:47

Cultivate a sense of peace that cannot be shaken by outside forces.

Angel Tapia  00:52

This is all essential for living a fulfilling life.

Angel Tapia  00:56

Take time each day to cultivate these qualities within yourself.

Angel Tapia  01:01

When you cultivate inner peace and calm, you are better equipped to handle the challenges of life.

Angel Tapia  01:12

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Nothing is perfect.

Angel Tapia  00:45

Challenges, pain, and heartache come to us at different times, so you should prioritize your bliss whenever possible.

Angel Tapia  00:54

Don’t wait for it to find you. Take care of yourself. Try new things and enjoy the journey.

Angel Tapia  01:01

There are endless opportunities today and you must seize them!

Angel Tapia  01:10

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.

Narrator  00:00

Be inspired, supported and empowered. This is the Global Healthy Living Foundation Podcast Network.

Angel Tapia  00:08

Welcome to our Wellness Evolution Podcast. This is our daily motivational series. Each day this month we’ll bring you inspiration and encouragement. In each episode we’ll take just one minute to share an inspiring and thought-provoking message aimed at enhancing your day. Whether you need a quick boost of inspiration or a spark of motivation to fuel your day, this series is for you. So let’s dive in and start or end your day with good intention.

Angel Tapia  00:42

Your attitude can determine your experience.  Spread positivity and watch the world become a better place. Our life has ups and downs, but a positive mindset can help you weather any storm. Focus on the good in your life, and you’ll soar to new heights. You can make your bravery and resilience contagious. Try to surround yourself with positivity and watch your life transform.

Angel Tapia  01:14

Thank you for tuning in to this Wellness Evolution motivational series. Don’t forget to subscribe to our podcast where we inspire you discussions on the vital connection between health and wellness. My name is Angel and I’m thrilled to be your host. Thank you for listening and joining our Wellness Evolution.