by Calien Trevino | Oct 4, 2024 | Anxiety, General, Trauma- and Stressor-Related Disorders
Hey there, friend! If you’ve ever felt like your days are chaotic or you can’t seem to get a handle on your stress, listen up. I’m about to share a little life hack with you that can totally transform your mental and physical well-being—yep, I’m talking about morning and night routines!
Now, before you roll your eyes and think, “ugh, routines sound so boring,” I promise this isn’t about some strict, type-A schedule. This is all about creating small habits that set you up for success and help you feel more in control of your life. We all need a little structure in this crazy world, right? So, let’s dive in!
Why Routines Matter
Think of your morning and night routines as the bookends of your day—the things that hold everything else together. They’re like a little gift to yourself that says, “Hey, you matter!” When you start and end your day with intention, it sets a positive tone for everything that happens in between.
Plus, routines are great for both your mind and body. They help reduce stress, improve focus, and even support better sleep and energy levels. It’s like pressing the reset button on your day. Who doesn’t need that?!
Creating a Morning Routine You Actually Enjoy
Alright, let’s talk mornings. If you’re not naturally a morning person, that’s cool—you don’t have to become one. But creating a routine that eases you into the day can make a huge difference.
1. Ditch the Snooze Button
I know, I know. That extra 10 minutes in bed is SO tempting. But trust me, hitting snooze over and over just messes with your body’s natural rhythm. Try waking up at the same time every day—your future self will thank you for it.
2. Hydrate Before Coffee
Before you reach for that beloved cup of caffeine (no shade to coffee lovers), drink a big ol’ glass of water. You’ve been asleep for hours, and your body needs hydration. Plus, it’s a small act of self-care that can set the tone for a healthier day.
3. Move Your Body
No, I’m not saying you need to hit the gym at 6 AM. But a little morning movement can do wonders for your energy and mood. Whether it’s some light stretching, a quick yoga flow, or even just dancing around your room to your favorite playlist, get those endorphins flowing!
4. Take a Mindful Moment
Before diving headfirst into your to-do list, take a few minutes to clear your mind. This could be journaling, meditating, or just sitting in silence. Think of it as a mental reset that helps you start the day with focus and calm vibes.
Unwinding with a Night Routine
Now, let’s fast-forward to the end of the day. Your night routine is just as important as your morning routine because it sets you up for restful sleep—and we all know how much better life is with good sleep, right?
1. Turn Off Those Screens
About an hour before bed, start disconnecting from your phone, TV, laptop—basically anything with a screen. I get it, scrolling Instagram or watching Netflix is so tempting, but the blue light can mess with your sleep. Try reading a book or listening to some chill music instead.
2. Reflect & Release
Before you hit the sheets, take a few minutes to reflect on your day. What went well? What stressed you out? A quick journaling session or mental check-in helps you process everything so you’re not carrying the day’s baggage into your sleep. Let it go, Elsa style.
3. Make Your Bed a Sleep Sanctuary
Your bedroom should be your happy place—cozy, calm, and inviting. Invest in comfy sheets, lower the temperature, and keep the lights low. Bonus points if you use calming scents like lavender or chamomile. Your bed should be a place you want to crawl into.
4. Stick to a Sleep Schedule
Just like waking up, going to bed at the same time every night helps regulate your body’s internal clock. The more consistent you are, the easier it’ll be to fall asleep and stay asleep.
Final Thoughts
There you have it—your guide to building healthy morning and night routines that’ll help you feel on top of your mental and physical game. The key here? Start small. You don’t need to overhaul your entire life overnight. Try adding just one or two of these tips into your day and see how you feel.
Remember, routines aren’t about being perfect. They’re about showing up for yourself in little ways, every single day. You deserve that, right?
Got any morning or night routine tips of your own? Share them with me in the comments—I’d love to hear what’s working for you!
Until next time, keep showing yourself that love and care. 💖
by Calien Trevino | Sep 27, 2024 | Anxiety, General, Trauma- and Stressor-Related Disorders
Let’s face it—we’re all stressed. Whether it’s work, relationships, or that endless social media scroll, the pressure is real. If you’ve ever found yourself tight in the shoulders, clenching your jaw, or feeling on edge for no reason, it might be time to try a simple, game-changing technique: Progressive Muscle Relaxation, or PMR.
But what’s PMR, you ask? It’s a guided technique where you tense up a muscle group, hold for a few seconds, then let it go completely. It’s like hitting the refresh button for your body and mind, one muscle at a time. Here’s why you should make PMR your new go-to chill-out routine:
1. Bye-Bye Stress, Hello Calm
When life’s got you in a chokehold, PMR helps you fight back. The process of tensing and relaxing muscles teaches your body the difference between being wound up and truly relaxed. So, when stress creeps in (and it will), PMR trains your body to release that tension quicker and easier.
2. Better Sleep Vibes
Ever find yourself lying awake, replaying the day’s drama over and over? PMR is like a reset button for your nervous system, helping you wind down and release the physical tension that keeps you tossing and turning. Incorporating it into your nighttime routine could lead to deeper, more restful sleep—goodbye late-night TikTok rabbit holes!
3. It’s Anxiety’s Worst Nightmare
If anxiety has been crashing your vibe, PMR can help ease those racing thoughts. When you’re in the middle of an anxious moment, it’s common to feel physically tight or jittery. By practicing PMR, you give your body a tool to slow down, letting you feel more in control of your physical and mental state.
4. Self-Care You Can Do Anywhere
The best part about PMR? You can do it literally anywhere. Stuck in traffic? PMR. Awkward Zoom meeting? PMR. Waiting for your coffee order? You guessed it—PMR! You don’t need special equipment or even a ton of time. Just a few minutes of focused muscle tensing and relaxing can make a huge difference in how you feel.
5. Strengthens Your Mind-Body Connection
One of the underrated perks of PMR is how it forces you to tune into your body. In a world where we’re often running on autopilot, it helps you reconnect with what your body’s feeling, making it easier to notice and address tension before it becomes a bigger issue. Think of it as a mental check-in, but for your muscles!
6. Improves Your Relationships
Feeling less stressed and more in tune with your body isn’t just good for you—it’s good for your relationships too. When you’re calmer, it’s easier to communicate, listen, and be present with your friends, family, or partner. And let’s be real: when you’re not carrying the weight of the world in your shoulders, it’s a lot easier to be kind and patient with others (and yourself).
How to Get Started with PMR
If you’re ready to give PMR a shot, here’s a super simple routine to try:
- Find a comfy spot. Sit or lie down somewhere you won’t be disturbed for a few minutes.
- Start with your toes. Tense the muscles in your toes for 5-10 seconds, then release. Really feel the difference between the tension and the relaxation.
- Work your way up. Move to your legs, stomach, arms, and all the way up to your face, tensing and relaxing each muscle group.
- Breathe deeply. Throughout the process, take slow, deep breaths to maximize the relaxation vibes.
- Repeat as needed. Do this once a day or whenever you need a quick reset!
Check out our podcast episode where we guide you through the PMR here: https://podcasters.spotify.com/pod/show/novatherapytx/episodes/Progressive-Muscle-Relaxation-e2mvmiq
PMR is a simple, no-cost way to chill out and show your body some love. So, next time stress strikes, take a minute, tense it up, and let it all go. Your muscles—and your mind—will thank you.
by Calien Trevino | Sep 24, 2024 | Anxiety, General, Trauma- and Stressor-Related Disorders
Let’s be real—break-ups suck. Whether you saw it coming from a mile away or it hit you out of nowhere, the aftermath can feel like an emotional rollercoaster. One day you’re totally fine, and the next, you’re crying over your ex’s old hoodie. Been there.
But guess what? This is actually the perfect time to focus on you. Yep, now that you’re out of that relationship, you’ve got a golden opportunity to shift the focus back to your own goals and personal growth. It’s time to thrive!
Step 1: Self-Care is Non-Negotiable
First things first: self-care. And no, I’m not just talking about bubble baths (though, let’s be honest, they help). Self-care after a break-up is about showing yourself the same love you’d give your bestie if they were going through this.
Start with the basics:
- Eat real food (yes, even if you don’t feel like it).
- Get enough sleep (Netflix won’t cure heartbreak at 3 AM, trust me).
- Move your body (a walk outside can do wonders).
I know it sounds obvious, but when your emotions are all over the place, even basic self-care can fall to the wayside. Don’t let it. Treat yourself like the priority that you are!
Step 2: Reflect, Don’t Ruminate
We’ve all done it—overthinking every detail of the break-up, playing things back in our heads. But instead of spiraling into a “what went wrong?” loop, try reflecting in a more constructive way.
Ask yourself:
- What did I learn from this relationship?
- What parts of me shined during the relationship?
- Where do I want to grow and improve for me, not for anyone else?
This kind of reflection helps you shift from “what was” to “what’s next.”
Step 3: Set Goals That Light You Up
Okay, so now that you’ve had some time to reflect, let’s talk goals. This is the exciting part—because now it’s your time to glow up and do things that make you happy.
Here’s how to start:
- Pick personal goals that actually excite you. Always wanted to learn how to make the perfect sourdough loaf? Go for it. Thinking about signing up for a yoga class? Now’s the time.
- Create a vision board. I know it sounds super 2010, but hear me out—putting your goals and dreams onto a board (whether it’s physical or digital) gives you something tangible to look at every day. Pinterest is your best friend here.
- Start small. Don’t overwhelm yourself by trying to accomplish everything at once. Pick one or two goals and break them into baby steps. You’ll feel a lot less overwhelmed when you see progress, even in tiny doses.
Step 4: Build Your Support Squad
When you’re going through a break-up, it’s so important to surround yourself with people who make you feel good. Your friends and family are the ones who will remind you of who you are when you’re feeling a little lost.
Pro tip: Share your goals with your crew. They’ll hold you accountable, cheer you on, and maybe even join you on some of your new adventures (hello, hiking buddy!).
Step 5: Say Yes to New Experiences
Now is the time to try new things. Whether it’s traveling to a new place, picking up a hobby, or meeting new people, stepping out of your comfort zone can be a game changer. Who knows? You might discover a new passion or meet some cool people along the way.
And let’s be real, the best way to move forward after a break-up is to embrace all the new possibilities that are in front of you.
Step 6: Prioritize Self-Love
Above everything else, make self-love your number one priority. At the end of the day, your relationship with you is the most important one. Be kind to yourself. Celebrate your wins, big or small. And remember that healing isn’t linear—some days will be harder than others, and that’s totally normal.
Step 7: Get Help When You Need It
Lastly, if you’re feeling stuck or overwhelmed, don’t hesitate to reach out to a therapist or life coach. Sometimes you just need an extra hand to help guide you through. There’s no shame in asking for help—it’s part of taking care of yourself.
So, to wrap it up: Break-ups are rough, but they’re also a chance to hit refresh on your goals, your self-care routine, and your life in general. Set some new intentions, surround yourself with good vibes, and most importantly, take it one step at a time. You’ve got this!
Ready to Thrive After Your Break-Up?
What goals are you setting for yourself? Let’s talk about it in therapy! Get started at www.novatherapypllc.com. And remember, you’re stronger and more resilient than you think. Keep glowing, and keep going. 💪✨
by Calien Trevino | Aug 22, 2024 | Anxiety, General
Hey there!
If you’ve ever found yourself constantly worrying about someone else’s feelings or needs—sometimes at the expense of your own—you might be dealing with codependency. Don’t worry; it’s way more common than you think. Let’s break it down and explore how to recognize, manage, and eventually break free from this cycle to foster healthier relationships.
What is Codependency?
Codependency is like that friend who seems super helpful but ends up taking over your life. It’s a pattern where you might prioritize someone else’s needs and emotions over your own, often to your own detriment. This dynamic usually happens in close relationships, whether it’s with a partner, family member, or friend.
Think of it as:
You feeling responsible for someone else’s happiness, even if it means sacrificing your own well-being. Over time, this can lead to a loss of self-identity, where you start to base your worth on how much you can do for others.
Signs You Might Be Codependent
- You’re the “Fixer”: Do you feel the need to solve everyone’s problems, even when they don’t ask for help?
- Difficulty Saying No: If you’re always saying yes, even when you’re exhausted or overwhelmed, that’s a red flag.
- Neglecting Your Own Needs: You might find that your own needs—whether emotional, physical, or mental—take a backseat.
- Feeling Incomplete Without Approval: Your mood might heavily depend on how the other person is feeling or treating you.
Why Does Codependency Happen?
Codependency often stems from experiences in early life. Maybe you grew up in an environment where you felt responsible for others’ happiness, or perhaps you learned that love and care meant putting others first, always. While these patterns are often unintentional, they can carry over into adulthood, influencing how you relate to others.
How Codependency Impacts Relationships
The impact of codependency on relationships can be pretty significant:
- Imbalance of Power: In a codependent relationship, one person may become overly dependent on the other, creating an unequal dynamic. The codependent person might feel responsible for maintaining the relationship, while the other might start taking advantage of this.
- Loss of Individuality: Over time, codependency can cause you to lose your sense of self. You might start to merge your identity with the other person’s, forgetting what makes you unique. This can lead to resentment or feelings of being trapped.
- Emotional Exhaustion: Constantly putting someone else’s needs before your own is draining. This can lead to burnout, where you feel emotionally and physically exhausted, which in turn strains the relationship.
- Stunted Personal Growth: When you’re focused on someone else’s problems, it leaves little room for your own growth. This can prevent both individuals in the relationship from evolving and achieving their full potential.
- Difficulty in Communication: Codependency often leads to unspoken expectations and assumptions. This lack of clear communication can result in misunderstandings, frustration, and conflict, making it harder to address issues in a healthy way.
Breaking the Cycle
Recognizing you’re in a codependent relationship is the first step. Here’s how to start changing the dynamic:
- Set Boundaries: It’s okay to say no! Start small, and practice asserting your needs and limits. Remember, boundaries are not about pushing people away—they’re about protecting your energy.
- Focus on Self-Care: Prioritize your own well-being. Whether it’s taking time for a hobby, seeking therapy, or just chilling with a good book, nurturing yourself is crucial.
- Cultivate Independence: Reconnect with what makes you, you. Explore your interests, passions, and goals that don’t involve anyone else.
- Seek Support: Sometimes, breaking the cycle requires a little help. A therapist or a support group can provide the tools and encouragement you need to shift the pattern.
Moving Toward Healthier Relationships
Breaking free from codependency is a journey. It’s about learning to value your own needs and emotions just as much as you value others’. Healthy relationships are built on mutual respect, where both people support each other’s independence while also coming together.
Remember:
You deserve relationships that uplift you, not ones that drain you. By recognizing and addressing codependency, you’re taking a huge step toward a more balanced, fulfilling life.
If you would like to address codependency concerns, visit us at www.novatherapypllc.com to get started.
by Calien Trevino | Aug 8, 2024 | Anxiety, General, Trauma- and Stressor-Related Disorders
Life’s hectic, right? Between juggling work, social life, and trying to squeeze in some self-care (hello, face masks and binge-watching), it’s easy to feel overwhelmed. But what if I told you there’s a super simple, totally free way to calm your mind and body in just a few minutes? Enter the 444 Box Breathing technique—your new BFF for stress relief.
So, What Exactly Is 444 Box Breathing?
It’s as simple as it sounds. The “444” stands for four counts in each step: inhale, hold, exhale, and then hold again. You do each for four seconds, and voilà—you’ve completed a cycle. Repeat this a few times, and you’ll start feeling like you’ve just finished a mini-meditation session.
Here’s how you do it:
- Inhale slowly through your nose for 4 seconds.
- Hold your breath for 4 seconds.
- Exhale slowly through your mouth for 4 seconds.
- Hold your breath again for 4 seconds.
That’s it. Seriously. So easy, you can do it anywhere—at your desk, in the car, or even during that awkward small talk at the grocery store.
Why It’s a Game-Changer
- Bye-Bye Stress
Ever notice how your breath speeds up when you’re stressed? The 444 Box Breathing technique helps you slow everything down. It tells your body, “Hey, chill out, we got this.” As you focus on your breathing, your heart rate drops, and your mind starts to clear up. It’s like pressing the reset button on a frazzled brain.
- Improves Focus
Whether you’re grinding through a tough work project or trying to nail that tricky yoga pose, this breathing technique can sharpen your focus. By practicing this regularly, you train your brain to stay calm and collected, which means less distraction and more productivity.
- Boosts Mood
Deep breathing isn’t just about calming down—it also helps lift your spirits. The increase in oxygen flow to your brain can make you feel more alert and positive. So next time you’re feeling a bit blah, try a round of 444 and notice the mood shift.
- Better Sleep
Struggling to fall asleep? (We’ve all been there, staring at the ceiling, replaying awkward conversations from 2010.) The 444 Box Breathing technique can help lull you into a more relaxed state, making it easier to drift off into dreamland.
How to Fit It into Your Day
Here’s the best part—you don’t need a fancy setup or a lot of time to practice this. Sneak it in wherever you can:
- Morning Routine: Start your day with a clear mind.
- Midday Break: Use it to recharge during lunch.
- Before Bed: Unwind and prepare for a restful night.
If you’re someone who needs a bit of structure, try setting a reminder on your phone or pairing it with another habit (like your morning coffee or evening skincare routine). The more you do it, the more natural it will feel.
The Takeaway
Life throws a lot at us, but with the 444 Box Breathing technique, you’ve got a simple tool to help you navigate it all. It’s quick, easy, and can make a real difference in how you handle stress, stay focused, and feel overall. So next time you’re feeling overwhelmed, remember: just breathe, 4-4-4, and let the calm take over.
Got a few minutes? Why not give it a try right now? You might be surprised at how good it feels. Feel free to check out Cat demonstrate the 444 breathing technique on our Nova Therapy: Nova Talk Podcast here: https://podcasters.spotify.com/pod/show/novatherapytx
by Calien Trevino | Jul 17, 2024 | General
Hey there, fellow seekers of serenity!
Life can get pretty overwhelming sometimes, right? Between work, social obligations, and trying to keep up with the latest Netflix series, it’s easy to feel burnt out. That’s why finding those special places to reset and recharge is crucial. Today, I’m sharing my favorite mental health reset spots that never fail to bring me back to my zen state. Feel free to steal these ideas or get inspired to find your own sacred spaces!
1. Buffalo Bayou Park – Houston, Tx
There’s something incredibly calming about being surrounded by nature. For me, Buffalo Bayou Park is the ultimate escape. It’s one of my favorite places to clear my mind. Whether I’m taking a leisurely stroll, having a solo picnic, or just lying on the grass with a good book, this place always helps me reconnect with myself.
Why I love it:
- Tranquility: The sound of birds, rustling leaves, and the gentle breeze is pure bliss.
- Accessibility: It’s close enough for a quick visit whenever I need a break.
- Activities: From yoga to people-watching, there’s always something to do.
Check it out here: 3502 Allen Pkwy, Houston, TX 77019
2. Ghoul Coffee Company – Austin, Tx
When I need a change of scenery, Ghoul Coffee Company is my go-to spot. The dope atmosphere, delicious coffee, and friendly baristas make it the perfect place to unwind and reset. The owner envisioned creating a space where people could not only enjoy exceptional coffee but also find solace and connection—a place where every sip carried the promise of joy and support for mental well-being…and he’s definitely achieved that!
Why I love it:
- Their Mission: To combat mental health and spread happiness with every cup they brew.
- Uniqueness: Their unique coffee selection is something I cannot find at other coffee spots.
- Community Vibes: It’s a great place to feel connected, even if you’re there alone.
Check them out here: https://www.instagram.com/ghoulcoffeecompany/
3. Houstonian Esthetician – Houston, Tx
Taking care of my skin is a crucial part of my self-care routine, and Desiree always knows how to make me feel pampered and refreshed. Regular visits help me unwind and boost my confidence…a much needed reset. After all…when you look good you feel good!
Why I love it:
- Expertise: Desiree has a magical touch and always knows what my skin needs.
- Ambiance: The relaxing environment makes it easy to leave stress at the door.
- Results: I always leave with glowing skin and a big smile.
Check her out here: https://www.instagram.com/houstonian_esthetician/
4. Cancun, Mexico
Whether I’m swimming, sunbathing, or simply listening to the waves, Cancun beaches always rejuvenates my spirit. There’s something incredibly soothing about the sound of waves and the feel of sand between my toes. I know Cancun isn’t just around the corner, but it’s my favorite low-cost beach spot where I can relax, sunbathe, and let all my worries wash away with the tide. I make the trip once a year to escape the hustle of daily life. And the stunning sunsets here are just the cherry on top.
Why I love it:
- Serenity: The sound of water is incredibly soothing.
- Scenery: The beautiful views and crystal clear blue water never fail to lift my mood.
- Activities: Swimming, reading, or just meditating by the water are all perfect ways to reset.
Check out my absolute favorite resort: https://www.hyatt.com/en-US/hotel/mexico/hyatt-zilara-cancun/cunia?src=corp_lclb_gmb_seo_cunia
4. Estes Park, Colorado
Whenever I need a change of scenery and a dose of adventure, I pack my bags and head to the breathing taking views of Colorado. Hiking has always been my go-to activity for clearing my mind, getting some fresh air, and just enjoying the beauty of the outdoors. These mountains offer everything a hiker could dream of: breathtaking views, diverse terrain, and a sense of tranquility that’s hard to find elsewhere. Whether you’re an experienced hiker or just starting out, this place has something for everyone. Every visit leaves me feeling rejuvenated and inspired.
Why I love it:
- Serenity: If you’re anything like me, you know that there’s something incredibly therapeutic about hiking.
- Scenery: The beautiful views never fail to lift my mood.
- Activities: Meditating or screaming your lungs out on the top of a mountain are all perfect ways to reset in my opinion.
5. Nova Therapy – Texas
We all know how important it is to take care of our mental health, but sometimes life gets in the way, making it hard to find the time or energy to visit a therapy center in person. That’s why I’m so grateful for virtual therapy. Virtual therapy has been a lifeline for me, providing the support and guidance I need to maintain my mental health and achieve a much-needed reset. Nova Therapy has been instrumental in this journey for others, offering convenience, personalized care, and a wide range of resources. If you’re considering virtual therapy, I highly recommend giving Nova Therapy a try – it might just be the reset you need.
Check Nova Therapy, PLLC out here: https://www.novatherapypllc.com
Final Thoughts
These spots are my personal favorites, but I encourage you to explore and find your own happy places. Everyone needs a mental health reset from time to time, and finding your personal oasis is key. I hope my favorite spots inspire you to discover places that help you recharge. Remember, taking care of your mental health isn’t just a luxury—it’s a necessity.
