Category Archives: Wellness

Nashville Holiday Wellness Events

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This time of year can be magical for some and for others, not so much. If you’re someone who dreads the shorter days, hectic schedules, or the emotional weight of the holidays, there’s no shame in that. This blog is for you.

The holidays often bring up a mix of emotions—anxiety, grief, seasonal depression (SAD), or simply a lack of enthusiasm. And with the time change coming up, we’re about to lose some of our daylight (Nashville, we feel this one hard). No matter how many times it happens, the first 4:30 p.m. sunset always feels like a shock to the system.

If this all sounds familiar, know that you’re not alone, and that there are ways to feel grounded and even find some joy again this time of year.

At The Happy Hour, we love creating spaces and experiences that make the season feel a little lighter and more connected. This December, we’re teaming up with some of our favorite Nashville wellness partners to help you slow down and reconnect with yourself.

 

Grounding & Gratitude at 1 Hotel

December 4th

We’re partnering with 1 Hotel Nashville for an exclusive evening of Grounding and Gratitude. This special event is designed to help you pause, recharge, and find presence in the middle of the holiday rush.

You’ll be guided through a meditation featuring a mini sound bath and a group reflection focused on the connection between gratitude and presence. Your ticket includes:

  • The full workshop experience
  • A complimentary mocktail from Harriet’s, 1 Hotel’s stunning rooftop bar
  • Complimentary valet parking
  • 25% off a meal at 1 Kitchen or Harriet’s (the perfect way to keep the evening flowing)

It’s the perfect reset to bring you back into a positive and grounded mindset this season.

 

Sound + Acupuncture at The Happy Hour

December 9th

We’re also bringing back one of our most-loved experiences: Sound + Acupuncture, in collaboration with Shen Medicine Acupuncture. (It sold out in record time last year!)

During this session, you’ll settle into a comfortable position while Clara Belden guides you through a deeply relaxing sound bath. As the sound helps quiet your mind and calm your nervous system, Paige from Shen Medicine will gently offer acupuncture treatments to each participant.

This unique combination helps release blockages, relieve stress, and open the heart. You’ll leave feeling aligned, relaxed, and fully at peace.

 

Whether you join us for a special event or simply take a few moments each day to slow down and check in with yourself, remember—you’re not alone in feeling the ups and downs of this season. There’s space for both joy and rest, gratitude and grief, connection and quiet.

 

Check Out All of Our Events

HERE

How to Make Friends as an Adult in Nashville

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Real Ways to Build Community and Connection

 

Making Friends as an Adult Is Hard, But You’re Not Alone

If you’ve been wondering how to make friends as an adult in Nashville, you’re not the only one. Whether you’re new in town, starting a new chapter, or simply craving deeper connections, this stage of life can feel isolating—even in a city full of people.

Gone are the days of dorm rooms, group projects, or running into your best friend at the dining hall. Adulthood brings work schedules, family responsibilities, and physical distance. Slowly, the day-to-day friendships we once leaned on start to fade, and we’re left asking:

Where do I even begin to find my people again?

 

At The Happy Hour, we hear this all the time—from young professionals, new moms, empty nesters, and longtime locals alike. You’re not broken, you’re not weird, and you’re definitely not the only one craving community.

Let’s talk about real ways to reconnect.

 

Why Friendships Matter for Mental Health

Friendship isn’t just a nice-to-have. It’s a mental health tool.

Studies have shown that strong social connections can help reduce anxiety, depression, and even physical health risks. A 2000 study by Bolger, Zuckerman & Kessler found that a sense of belonging is one of the strongest predictors of long-term well-being.

Building community is essential—not just for fun, but for emotional resilience and healing.

 

Where to Meet New People in Nashville

If you’re ready to put yourself out there but not sure where to start, here are a few accessible ways to meet people, make friends, and feel like you belong again.

1. Join a Book Club in Nashville

Book clubs are an underrated way to make real connections. Not only do they bring people together around a shared topic, but they also spark conversations that go deeper than small talk.

At The Happy Hour, we host book clubs focused on self-growth, relationships, and mental wellness. Many attendees form friendships that last well beyond the final chapter.

Bonus tip: Turn your book club into a potluck, wine night, or post-meeting dinner for extra bonding time.

 

2. Take a Class That Feeds Your Curiosity

Looking for a fun way to meet like-minded people in Nashville? Try signing up for a class.

It could be:

  • A pottery or flower arranging class
  • Learning a new language
  • Calligraphy, yoga, or creative writing
  • Even a class on mindfulness or emotional intelligence

You’re not just building a skill—you’re entering a space full of people who value the same things you do.

 

3. Attend Local Events and Wellness Workshops

Sometimes a lower-commitment option is best. Attending one-time events or themed workshops can be a great introvert-friendly way to meet others who care about what you care about.

At The Happy Hour, we offer:

  • Group wellness events
  • Sound baths and breathwork sessions
  • Seasonal gatherings and creative workshops
  • Women’s circles and sober-curious meetups

These are natural spaces to connect, reflect, and find people who are also investing in themselves.

Check out our upcoming events in Nashville!

 

4. Volunteer for a Cause That Moves You

If you want to build friendships around shared values, volunteering is a powerful way to do it. Whether it’s mentoring, environmental clean-ups, or working with local nonprofits, volunteering connects you with people who care deeply—just like you.

Nashville has dozens of nonprofits that are always looking for extra hands (and open hearts).

 

5. Reach Out to Someone You Already Know

Not ready to join a group just yet? Start with one small act of courage: reach out to an acquaintance you’d like to know better.

Yes, it might feel awkward. But chances are, they’re craving connection too. One text can lead to coffee, and that coffee might just lead to something deeper.

 

A Final Word on Connection

The hardest part is starting—but that first step? It’s worth it.

Be gentle with yourself as you practice showing up. And remember: way more people in Nashville are looking to make friends than you think. The truth is, we’re all walking around hoping someone else will start the conversation.

So go ahead—say hi. Invite someone in. Or come find us at The Happy Hour. Whether it’s through therapy, coaching, or community events, we’re here to help you feel better—and more connected—one moment at a time.

 

Looking to Build Your Community in Nashville?

Start here:

 

THE CONTENT OF THIS BLOG IS FOR EDUCATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR A THERAPEUTIC RELATIONSHIP.

Finding Clarity through Energy Work

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“Do I break up with my partner?”
 “Do I move to a different city?”
 “Should I quit my job?”
 “Do I go back to school?”

These are the types of questions only you can answer. And that, in itself, can feel intimidating—because each decision carries so much emotion, uncertainty, and fear of the unknown.

We sat down with Kim Breese, an energy practitioner here at The Happy Hour, to talk about how energy work can support people in moments like this. Kim shared that the number one shift she sees in her clients is clarity.

When I asked her why that is—what it is about her work that helps people find clarity—she said it comes down to alignment. When your body and mind are aligned, you start to trust yourself more fully. You begin to sense the direction that feels right.

Simply giving yourself the space to wonder, to ask the question out loud: “What if?” This practice can happen in a session or on your own. Even voicing the question shifts your energy—you’ll notice how it makes you feel in your body, and leaning into that sensation can guide you toward what’s true for you.

Kim also reminds us that the real work happens between sessions. One energy session won’t suddenly deliver all the answers, but committing to the practice—creating time, building the relationship with yourself—can lead you where you’re meant to go.

As she puts it: “What we resist persists.” The things we don’t talk about, don’t feel, or try to ignore often come back around, showing up in our bodies and affecting our mental state. Healing is about learning to be in harmony with our challenges—getting curious about them, feeling them, and in doing so, releasing them.

At its core, energy work is about becoming grounded in your body. And when you’re grounded in your body, your mind feels clearer. That clarity makes decision-making feel a little less overwhelming.

Book a session with Kim today and take the first step toward clarity.

THE CONTENT OF THIS BLOG IS FOR EDUCATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR A THERAPEUTIC RELATIONSHIP.

 

Sound Bath + Energy Work

NOVEMBER 4TH

Discover the transformative power of sound baths, a meditative practice designed to bring you unparalleled relaxation and inner peace. Seasoned or new to the experience, we invite everyone to explore the rejuvenating benefits of this unique practice. In addition to the sound journey led by Clara Belden, our expert energy practitioner, Kim Breese, will offer healing touch to all participants, enhancing the effects of the experience. Kim’s gentle and skilled touch will deepen your sense of relaxation and promote healing from within.

BOOK HERE

Best Wellness Spots on 12 South

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We have noticed a lot of change on the street from our small corner of 12 South. So we wanted to take a moment to reground you in some of our favorite go-to wellness spots.

Fahrenheit Yoga

This yoga studio brings the heat. We love this studio for so many reasons: the owners and teachers are authentic and caring, there is a wide range of variety and challenge, and there are opportunities to get to know others in the community. From Hot 26 to vinyasa, sculpt to yin—truly, there is a spot for everyone to move their bodies in meaningful ways. With so much change going on in 12 South, we are thankful that this studio has remained a staple. Bonus: being right next door to this yoga studio makes it super convenient to pop over to a class.

Pure Sweat Sauna Studio

If breaking a sweat in yoga is not your thing, but you still want a great whole-body detox, Pure Sweat is your first stop. This adorable little studio is set back from all the hustle and bustle of 12 South and offers a small oasis of healing. Their full-spectrum infrared saunas offer Far, Mid, and Near-Infrared wavelengths to warm your body at a cellular level, delivering a deep tissue sweat and advanced health and healing. Each wavelength targets a different part of the body to release specific health benefits. We love visiting Pure Sweat in the winter when we all need a warm wellness hug. They also partner with local wellness businesses in town to offer mindfulness events.

Hearts 12 South

Right next door to Pure Sweat is a cute little Australian-style restaurant serving up breakfast, brunch, and lunch. We get their matcha waaaay too often and are obsessed with all of their toast options (who doesn’t love a good crunchy and chewy bite?). We love to spend a Friday afternoon winding down the week at lunch.

Marathon Pilates

Claire can be caught sneaking over there most days for a quick but very effective class. The sweet teachers over at Marathon know how to bring on the burn while still making the classes fun and engaging. We love their focus on strong core, mind-body connection, and their ability to meet members where they are in their unique fitness journey. We are sad that they will soon be moving to their Charlotte Park location, but we are excited to welcome them back to the area when they (hopefully) open a location near 12 South again.

E+Rose Wellness Company

While not directly on 12th (rather, two blocks over on 10th!), E+Rose legit gets half of our paychecks. Each of us has our own obsession (Claire loves the Katalina wrap, while Amy and Clara’s go-to is the Nashville Hot Kale Wrap). From smoothies to juices and wraps, everything is made fresh in-store with wholesome ingredients that make you feel full and nourished. They also have fun partnerships with local businesses, like a wellness walk on Wednesday mornings.

While we love the changes coming to 12 South, we also want to recognize and promote all of the small businesses that are supporting sustainable wellness in Nashville—go show them some love!

 

A Purpose-Driven Life Enhances Well-Being

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In the world’s Blue Zones—regions known for longevity and well-being—purpose isn’t just a concept; it’s a way of life woven into daily routines, traditions, and community roles. Studies show that having a strong sense of purpose can reduce stress, strengthen relationships, and build resilience, all of which contribute to a longer, healthier life. But purpose isn’t reserved for these unique cultures—it’s something we can all cultivate in small but powerful ways. By making intentional choices each day, from morning reflections to acts of kindness, you can create a life filled with meaning and fulfillment. Here’s how to get started.

 

Blue Zones emphasize purpose as part of the cultural fabric:

Reduced Stress: A clear sense of purpose reduces cortisol levels, which lowers the risk of chronic diseases.

Stronger Relationships: Purpose helps individuals stay connected to their families, communities, and traditions.

Increased Resilience: People with purpose are better equipped to adapt to life’s challenges.

 

Cultural Practices Supporting Purpose in Blue Zones

Ikigai (Okinawa, Japan):
 “A reason to wake up in the morning.” Okinawans are encouraged to discover and pursue their passions.

Plan de Vida (Nicoya, Costa Rica):
 “Life plan.” Nicoyans define their goals and roles in the community, fostering a deep sense of belonging.

Intergenerational Roles:
 Elders are highly valued and take active roles in family and community life, giving them a sense of significance and contribution.

 

Transform your daily routine into a meaningful journey with small, intentional actions.

Reflect on Your Passions:

Ask yourself, “What brings me joy? How can I contribute to others? How can I align my days activities with what matters to me most??”

Set an Intention Each Morning:

Start your day with clarity and focus. Take 5 minutes to identify one thing you’d like to prioritize. Write down a mantra or affirmation to guide your mindset.

Pause for Gratitude Check-ins:

Anchor your day with moments of appreciation. Set alarms for two or three specific times to pause and reflect on one thing you’re grateful for. Write your gratitude in a journal or say it aloud.

Create Micro-Adventures:

Infuse excitement into your routine. Explore a new café, take a different route to work, or visit a nearby park during lunch. Treat mundane errands like a mini treasure hunt.

Engage in Small Acts of Kindness:

Purpose grows when we help others. Compliment a colleague or stranger. Send a thoughtful text to a friend or family member. Volunteer or mentor to make a difference and deepen your sense of purpose. 

Embrace the Present Moment:

Find joy in the now. Practice mindfulness: Focus on your breathing for one minute. Notice the sights, sounds, and textures around you while walking, eating, or working. Be present and connect in relationships with people who share your values and passions. 

End Your Day with Reflection:

Connect the dots to see how meaningful your day was. Ask yourself: “What brought me joy today? What could I improve tomorrow?” Write down a highlight of the day in a notebook or app.

 

By implementing these steps, you’ll uncover opportunities to infuse meaning and purpose into even the busiest of days. 

 

THE CONTENT OF THIS BLOG IS FOR EDUCATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR A THERAPEUTIC RELATIONSHIP.

 

Coach, Erin Kaminski, our resident Blue Zones expert, can help you cultivate a life filled with purpose, community, and longevity.

Whether you’re seeking clarity or a personalized game plan, Erin will guide you in creating a lifestyle that aligns with your values and goals.

WORK WITH ERIN

12 Lessons from My 39th Year

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I began doing this birthday exercise a couple of years ago after I was introduced to the idea by Jay Shetty’s On Purpose podcast. As I read through hundreds of journal entries from my last year, the theme of my 39th year seemed to jump off the pages at me: relearning the lessons I thought I had already mastered. Through these pages, I witnessed myself frequently reframing my inner narrative, taking a step back, zooming out, and trying to notice the lessons I’ve learned…and learned again, and again. 

 

For a brief moment I let shame get to me, with its unhelpful critique of “You should have known how to handle that with more wisdom,” or “you know better than to be so hard on yourself.” But the truth is, we never become infallible or impervious, despite how much practice we’ve had, even if you’re a life coach that teaches self-compassion and mindfulness for a living. We can’t check a box on how human nature has hardwired us to operate, survive and thrive. We can remain curious about why these lessons resurface, and we can go deeper on our healing around them. I’ve come to see this as an incredibly valuable opportunity. 

 

I can see the impact of better understanding myself, and the subsequent attunement to the world outside of me. The quality of my lived experience simply improved. And thus was the undertone for my 39th year – swallowing my pride and embracing a beginner’s mind. I hope that you find my lessons helpful to your own life as well. 

 

Lesson #1 – November 2023

Let go of the things that don’t belong to you. Cherish what is yours – your family, your friendships, your specialness, your worries, your grief, your friendships, your power. All the rest? Return to sender.

In November I was set back by a combination of simultaneous flu and covid, as well as the offset of an ongoing conflict with a friend that took the wind out of me. Looking back, I am saddened by how much time, energy and headspace I gave that conflict over the last year. I tend to take on a lot of emotion from others, and this experience was a pivotal lesson in protecting my emotional and energetic boundaries. I didn’t do a great job at it, but I know that is exactly what I need to practice, so that I can be present with all the beautiful (and not so beautiful, but important) things that do belong to me. 

 

Lesson #2 – December 2023

Community and connection have the power to heal and sustain us.

December was hectic with holiday fun, obligations, and trying to put a bow on 2023 at work. It was so busy that I barely journaled, so I turned to my iPhone photos to rekindle the sentiment of last December. What stood out to me was my deep gratitude for the people that filled this hectic month with meaning. I feel deeply fortunate to have such depth and breadth of relationships, knowing that I am surrounded by support and love from so many circles. Over the holidays, I had the opportunity to be there for loved ones during a time of grief, and in offering that support, I was reminded of the transformative power of authentic love and connection. Though I didn’t do it with anything in return in mind, it was a poignant lesson in how vital community truly is.

 

Lesson #3 – January 2024

There are so many “parts” within each of us that are trying to help us. If we can befriend our internal cast of characters, we can clear the way to self-love.

In January, I set my 2024 intention of “magnetic.” I wanted to attract more of the moments that made me feel buzzy. I felt connected to this intention for the most part, except when my old friend Self-Doubt appeared to knock me down a peg from time to time. As part of the Pathfinder Coaching Program’s retreat in January, we created a workshop focused on “Parts” work, a method that helps you understand the different emotions, behaviors, or inner personas that may hold conflicting beliefs or needs within you – think of the movie Inside Out. The concept is that when you understand the role that each of these parts play, you can begin to create a healthier inner dialogue between the parts, heal unresolved inner conflicts, which lead to a greater self-understanding. 

 

In order to facilitate this, I had to do the work myself. It was absolutely illuminating to explore the various parts of me, and how much they contradict each other – it’s wild in there! Some of my parts included: the good girl, the rebel, the responsible one, the wild one, the manager, the little girl, the fixer, the perfectionist, the empathizer, the helper, the sensitive, the weakling, the warrior, the romantic, and the pragmatist. When fear or insecurity surfaced, I found it grounding to identify the part of me that felt threatened, offer it care and understanding, and then move forward with renewed steadiness.

 

Lesson #4 – February 2024

Let the light both fill us, and shine forth from us.

I was poetically inspired in February. This passage from Mark Nepo’s Drinking from the River of Light struck me, “Through the window of our mind we take in endless patterns that help us understand the web of life. Through the window of our heart, we feel the thousand ways we are affected by other life, the thousand ways we are each other. It’s imperative that we love our windows and care for them.” This month, in the middle of the Pathfinder Coaching program (which requires significant self reflection and awareness for both the coach and client), I became aware of how much I am filled with light when I have these authentic exchanges with my clients who are doing this work. Though I am the facilitator, helping others to find their light, I draw inspiration and strength from these clients, and find myself again with a beginner’s mind. I dreamt a lot this month, and asked myself “what is my dream?” I want to do this more often. 

 

Lesson #5 – March 2024

At our core, all we truly long for is to be seen, understood, and valued for who we authentically are.

March brought up a swell of grief, looming on the one year anniversary of the tragic shooting at the Covenant School in Nashville. I grappled with my grief, helped clients make sense of theirs, and learned so much from them. I experienced some shame and imposter syndrome around my grief – since I was not directly related to any of the victims, I minimized and invalidated my grief. Despite all the data I know to be true, I experienced for myself that unchecked grief turns into a pressure cooker of emotions. I reframed my shame into “you are a loving person who feels deeply connected to your community.” I went to therapy, attended the Safer TN human chain that spanned nearly four miles through downtown Nashville, and wrote an email to The Happy Hour community expressing my feelings. I felt relieved, connected, and less alone after letting out my “undeserved” grief, and I didn’t feel like an imposter once it was out in the open. I received a lot of replies of community members feeling the same way, and feeling less alone after connecting in this way. 

 

As Elizabeth Gilbert says in Big Magic, “authenticity has quiet resonance that never fails to stir me. Just say what you want to say, then, and say it with all your heart.”

 

Lesson #6 – April 2024

Love is something if you give it away, you end up having more.

This is a lyric from a song that my kids were singing on repeat in April, and it really resonated with me. I found myself caught up in a lot of minutiae in my worklife this month, which felt constrictive and a little desperate. I did a lot of reflecting on my “why” and asked myself, “what would it look like to approach life from my highest power?” I wanted to take a page out of my kids’ book and tune into truth and child-like joy in order to find the wisdom of my adult self. Cue the aforementioned song lyric. Dance parties helped too. 

 

Lesson #7 – May 2024

10x is easier than 2x.

I was enveloped in this book by Dan Sullivan and Benjamin Hardy this month. 10x is Easier Than 2x is a book about concepts you can apply to grow your business, and how going for 10x growth is actually easier and more doable than 2x. It seems counterintuitive, but this book took me by surprise in a personal sense more than anything. I explored my top 20% in my personal life, and strategized how to prioritize those things, while giving myself permission to ditch the other 80%. I’m not all the way to ditching the bottom four fifths of what takes up my time, but it’s a worthwhile endeavor. I love how the authors talk about wealth creation being a compilation of time, relationships, money and purpose. 

 

Lesson #8 – June 2024

Recognize and embrace your unique strengths, even without external validation.

This month I spent time reflecting on my “unique ability,” another concept from the book I mentioned in May’s lesson. Even when we aren’t getting external high fives or accolades, we always have a unique ability – each and everyone one of us. This exercise may feel a little egotistical, but it is meant to help remind you of what you’re made of. It doesn’t imply that you shouldn’t try to improve your weaker muscles, but rather, not to let them take up more air time than your strengths. When you focus on maximizing your exceptional qualities, you will go further than trying to slightly improve across a wide range of areas, where you’ll theoretically be just OK at a bunch of stuff instead of exceptional at a few things. 

 

Lesson #9 – July 2024

Before our inner critics got so big, we were born with unbridled love.

This came to me the night before my son’s fifth birthday. Since the day he was born, he opened me up to so much love, kindness, and faith that I didn’t know was possible. It sounds cliche… and a little nauseating, I admit, but cliches are cliches for a reason I suppose! Reflecting on his uniqueness, particularly his unbridled love, made me begin to question when we start to lose that natural instinct. I prayed that nothing would ever happen to make him dim that light, and in doing so was reminded that we all have this light. What would it take to amplify that light in me regularly? How can I be more like George?

 

Lesson #10 – August 2024

It’s ok not to have all the answers.

I said goodbye to my shadow of 12 years, my dog Nacho. In addition to practicing my own healthy grieving, I was pushed to my depths of holding space, as my kids were devastated by the loss. The loss, which also propelled hundreds of questions around death and faith. I so badly wanted to fix this for them and take on their pain, but this was an exceptional lesson for all of us in the importance of sitting with discomfort. I wanted to give them some sort of certainty or timeline of what they’d feel next, but I simply didn’t know, and I had comfort in knowing that that was ok. Presence with the discomfort is the only way through. 

 

This passage from poet, yung pueblo, resonated with me this month: “Down moments will try to make you forget how much you have actually accomplished. You have overcome too much to let heavy emotions confuse you. Stop listening to the noise and ground yourself in the fact that storms do not last forever.” 

 

Lesson #11 – September 2024

When in doubt, go back to the basics.

This month was full of life with our first-ever THH Retreat, closing on a new home, surviving back to school, launching a mobile app, my 14th wedding anniversary, my hubby’s bday, my daughter turning seven, and the realization that there’s no turning back time. I felt myself teetering on overwhelm in September, and found comfort in going back to the basics. I grounded myself time and time again with the following questions: How am I feeling right now? What is my 20% What felt good today? Who am I? What is my why?

 

On the flight to our retreat, I worked through The Happy Hour’s Core Value exercise for the umpteenth time, to reground myself on what was important in that particular season of life. It was a helpful reminder of what I wanted to embody during those intense few days facilitating deep personal discovery with the retreat participants. While at the retreat, I bought a book by Alexandra Elle, called How We Heal, that started off with an inspiring “fill in the blank” exercise that I’ll share below. 

 

The magic that happened during the retreat felt like the start of a new chapter. I’m not entirely sure why, but that was the feeling I had. I’m trusting my gut enough to go with it. 

 

Ten Reasons Why I Heal (Alexandra Elle)

I am healing because I want…

I am healing because I need…

I am healing because I deserve…

I am healing because I feel…

I am healing because I see…

I am healing because I love…

I am healing because my…

I am healing because I am…

I am healing because I can…

I am healing because I choose…

 

Lesson #12 – October 2024

Embrace the gift of slowing down to listen within.

After the retreat in September, I felt renewed with positive energy and started thinking about my upcoming year. The last year in my 30s. My hope for this year is to show up fully as an adult, without holding back because of worry or “shoulds,” and to live fully in my authentic presence that has come out of her shell in the last 5 years…to let that be my home, my comfort zone, my beacon. 

 

I started pulling Animal cards (almost) daily, to help ignite self reflection, an idea one of my beloved clients introduced me to on our retreat. Against the odds, I pulled “Lamb” and “Owl” on six out of the 21 days that I pulled cards. Btw, there are 78 cards total, if you want to do the math. The themes of each of these cards are as follows:

  • “Lamb” – Peaceful, prophetic, patient
  • “Owl” – Abundance, clairvoyant, treasures

 

These were timely reminders as I walked into my 40th year of life. I feel like life is just beginning.

Reclaiming the “New School Year” Feeling as an Adult

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It’s that time of year, school has returned. As I look around and see parents and children start to prepare to go back, it makes me nostalgic for that experience. Remember the excitement of a new school year? The thrill of a fresh start, the promise of new opportunities, the joy of recommitting to goals, and the simple pleasure of new clothes? As adults, our lives often follow a continuous rhythm without those clear markers for renewal. However, it’s entirely possible to recreate that invigorating “new school year” feeling. Here’s how:

 

1. Embrace the Power of a Fresh Start

Even though we don’t get a structured “new year” like in school, we can create our own fresh starts. Pick a day, month, or new quarter to take a step back, evaluate your goals, and set new intentions. This could be the perfect time to start a new project, pick up a new hobby, or even make a career shift. By regularly giving yourself permission to start anew, you create that same sense of anticipation and possibility.

 

2. Set Clear, Achievable Goals

As kids, we had clear goals for the school year—getting good grades, making new friends, or participating in an extracurricular activity. As adults, our goals can sometimes become vague. To reignite that sense of achievement, set specific, measurable goals for yourself. Whether it’s learning a new skill, improving your fitness, or doing something outside your comfort zone, having clear objectives gives you something exciting to work toward. 

 

3. Refresh Your Environment

Remember how a new backpack or school supplies made you feel ready to tackle the year? You can do the same now by refreshing your environment. Whether it’s redecorating your workspace, reorganizing your home, or treating yourself to a new outfit, changing your surroundings can have a powerful psychological impact. This small act can make you feel renewed and ready for new challenges.

 

4. Invest in Self-Development

Just as the school year was a time for learning and growth, make personal development a priority in your adult life. Sign up for a course, attend a workshop, or dive into a book on a topic that interests you. The act of learning something new can reignite that sense of curiosity and excitement that comes with the start of a new school year. Remember it’s never too late to learn something new!

 

5. Create a New Routine

The structure of a school day gave a sense of order and accomplishment. As adults, our routines can become monotonous. Shake things up by creating a new daily or weekly routine that incorporates activities you’re passionate about. Whether it’s a morning meditation, a weekly creative session, or regular outdoor activities, a new routine can bring that sense of excitement back into your life.

 

6. Celebrate Your Progress

In school, we had report cards and awards to mark our achievements. As adults, it’s easy to forget to celebrate our successes. Make it a habit to acknowledge your progress regularly. This could be as simple as writing down what you’re proud of each week or treating yourself after reaching a milestone. Celebrating your achievements keeps you motivated and reminds you of how far you’ve come.

 

7. Revisit Your Childhood Passions

Finally, reconnect with what excited you as a child. Was it art, sports, writing, exploring the outdoors, or just simply getting lost in play? Revisiting these passions can evoke that youthful joy and enthusiasm. Integrating these activities into your adult life can make every day feel like a new adventure.

 

While we may not have the built-in marker of a new school year, we can still cultivate that fresh start feeling as adults. By setting goals, refreshing our environment, and investing in self-development, we can bring back the eagerness and possibilities that came with a new school year. Remember, there’s always an opportunity to start anew, grow, and celebrate your journey.

 

THE CONTENT OF THIS BLOG IS FOR EDUCATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR A THERAPEUTIC RELATIONSHIP.

 

 

If you’re looking for support and guidance as you navigate your “new school year”, or any other life transitions, Erin Kaminski, CHC can help you set goals, and provide you with the tools you need to thrive in your next chapter.

Book coaching with Erin here.



Building Healthy Habits for Mental Wellness

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You have probably seen or heard lots of different suggestions on what to do if you are feeling down, depressed or anxious. I.e. “go outside”, “exercise”, “journal”, etc. It can be frustrating when we know the things to do, however, we just can’t seem to do them. Or we struggle to do them consistently. If you have ever found yourself feeling frustrated for “falling off” of a healthy habit, this is for you! 

 

First- Identify the healthy habit you are wanting to start.

Make sure it is small, measurable, and reasonable. 

 

Second- Identify why this habit is important to you.

Make sure your answer to this is personal and bonus points if you can identify what value it is aligned with. Try to avoid your reason being “because it is good for you” or “because someone told me to”. Yes, these can be the initial reasons, however, if the only reason we are doing something is because we “should” we are not likely to stick with it. Try to dig deep and find a personal connection to this habit/action. For example, if your healthy habit is to journal daily 1 positive thing and 1 thing you struggled with from that day. You might connect this with your value of balance or value of gratitude. By connecting our habits with a value, we have more buy in to continue to engage in the healthy habit. Another option is to align your healthy habit with a larger goal you have. This could be exercising or training for a race.

 

Third- Identify what time of day you are most consistent.

For some of us, we are most consistent in the morning because we have a morning routine we engage in prior to work. If you have a more fluctuating or busy morning, you might find more consistency in your evening routine. Once you have identified the time of day you are most consistent, pair your new healthy habit with an already established routine. This could be when you take your vitamins or medicine, or when you wash your face in the evening before bed. 

 

Finally- Be realistic with yourself.

You are not going to engage in your healthy habit 100% of the time. It is important to remember you are human. If you are too black and white, you will not be successful. If you miss a day, give yourself grace and re-commit for the next day. If we beat ourselves up for missing a day and give up, we are going to stay stuck. 

 

Remember, building habits take time. The more you connect and align with your habits, the easier it is to stick with it. Don’t forget you can always go back to the drawing board. If a habit is not working for you, come back to this and try again. You may have picked something too big or not aligned fully with your values. Start small, stay mindful, and you will succeed!

 

THE CONTENT OF THIS BLOG IS FOR EDUCATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR A THERAPEUTIC RELATIONSHIP. 

 

Amy Narusas, LCSW is drawn to helping clients process difficult events, find their meaning in life, heal from past experiences, and cope with anxiety, depression, and life transitions. She has a specialization in substance use and mental health and is trained in Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, and Dialectical Behavior Therapy.

 

Book with Amy

The Practicality of Energy Work

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Hi, it’s Kim here, The Happy Hour’s Energy Practitioner. I am writing this blog to give you a practical take on how a session with me works. This is going to be pretty straightforward to outline how approachable energy work is, and its benefits to your overall health & well-being. 

 

First and foremost, schedule a session. All energy work offerings are posted on The Happy Hour website. You are also welcome to call to schedule. The first session is 75 minutes for the initial assessment to learn how the work can best benefit you. Follow-up sessions are typically 50 minutes. I find the 75 minute sessions are the sweet spot. 

 

In our first session together, we will discuss the intake form you filled out. The first session includes more talking with follow-ups generally being less. I try to limit our chat to 20 minutes for time on the table. Following our chat, you set an intention to guide the session.

 

Once on the table (fully clothed), I offer extra support (pillow, bolster or blanket) to aid in your comfort. I then assess your energy centers. I use a pendulum, which I often correlate to a doctor’s stethoscope. There are 7 main energy centers in my assessment to guide the techniques I utilize. I guide you through a short meditation and then administer the techniques. The techniques include light touch or touch over the body. It’s different from massage because I am not manipulating any tissue. 

 

Your job is to relax. Typically you will drift into a meditative space similar to before you fall asleep. Often you fall asleep, which is welcome. Once the session is complete, I guide you back to a wakeful state. We then have a short conversation to see how you are feeling. These conversations are beneficial as they often provide helpful insights that reinforce your intention. And that is it! 

 

The most common reaction to energy work is feeling deeply relaxed. In addition to energy work bolstering relaxation, it can also ease physical discomfort, produce clarity in a challenging situation, tune into intuition, and strengthen connection to something beyond our understanding. I am continually amazed by the outcomes. 

 

Energy work works best when you commit at least 3 months. I recommend a session every two weeks to start. Once a month for 6 months is another option. We will check-in following the initial start to determine a next course of action that feels best for you. My goal is to help you find the tools to implement when difficulties arise. Then energy work can be a lifeline for extra care and encouragement when needed.

 

If you have any questions, please don’t hesitate to get in touch. I can be reached at: info@thehapppyhournash.com and you can book online here. I look forward to sharing this life changing practice with you.

 

THE CONTENT OF THIS BLOG IS FOR EDUCATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR A THERAPEUTIC RELATIONSHIP.

 

Surviving SAD – Seasonal Affective Disorder

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It’s that time of year again…where the cold, cloudy weather day after day seems to go on forever. When it’s time to start the day, you realize you have no motivation to get out of your cozy, warm bed. And later, you’re convinced it’s time for bed, but then realize it’s only 4:30pm.  As wonderful as this time of year can be, for many, it is a season for feeling down, depressed, and blue.

 

If you’re feeling this way, there’s a good chance you may be suffering from Seasonal Affective Disorder (SAD). SAD shares many many similarities with a diagnosis of depression, but is seasonal dependent, striking people around the same time each year, late fall/winter months. While it’s uncommon, some people do experience SAD in the summer months (called summer pattern SAD). If you are someone who is impacted, you’re not alone, about 5% of people in the United States experience SAD.

 

Scientists believe that SAD is caused by biochemical imbalances in the brain prompted by shorter daylight hours and less sunlight in the winter months. Also, as seasons change, people experience a shift in their biological internal clocks (or circadian rhythm) that may cause them to be out of step with their daily schedule. Sunlight impacts our serotonin levels, which directly impacts our moods. (Can you start to see a pattern?) For most people, SAD lasts about 40% of the year! That is a large part of a year not feeling your best.

 

So what are the typical symptoms of SAD?

  • Feeling sad or having a depressed mood.
  • Loss of interest or pleasure in activities once enjoyed.
  • Changes in appetite; usually eating more and craving carbohydrates or sugar.
  • Change in sleep; usually sleeping more.
  • Loss of energy or increased fatigue (despite increased sleep hours).
  • Increase in purposeless physical activity (e.g., inability to sit still, pacing) or slowed movements or speech.
  • Social withdrawal.
  • Feeling worthless or guilty.
  • Difficulty thinking, concentrating, or making decisions.
  • Thoughts of death or suicide. Please call the National Suicide Prevention Lifeline at 988.

 

The good news is there are a lot of options to support yourself when SAD occurs

  • Just like depression, SAD can be treated with both therapy and medications to help reduce symptoms.
  • Light therapy for as little as 30 minutes, can help encourage your brain to reduce the production of melatonin (hormone that makes you tired) and increase the production of serontin (hormone that affects your mood).
  • Vitamin D supplementation can impact mood, anxiety, and overall health.
  • Dawn simulators (devices that product light gradually like the sun) have shown to support people with SAD.
  • Essential oils like lavender, bergamot, and lemon could lessen symptoms by influencing the areas of the brains that is responsible for controlling moods and body internal clock.
  • It’s also important to stay consistent with a routine (same bedtimes, regular balanced meals, exercise/movement).
  • Take a look at your workplace set up. Are there ways to include more light? Also don’t forget to get out and move!
  • Reconstruct your thoughts about this time of year. How can you change your story around winter? Find ways you can appreciate the season. By identifying what you like, you can begin to create new pathways in the brain that are negative prone to positive.
  • Use affirmations to stay in the present moment and get you on the path to a more positive mindset. The more you repeat them to yourself, the more you will believe it.

Need a recommendation for a dawn simulator or essential oil? Check out our Amazon Storefront.

 

It’s important to note that SAD is not the “winter blues”. If you suffer from SAD, you notice significant impairments on your daily life so its crucial to get treatment. If you need support, make sure to reach out to a professional to get the help you need.

 

To help prepare yourself for this season, take a few moments to journal and reflect:

  • What am I most excited for in this upcoming season?
  • Who am I grateful to have in my life?
  • What aspects of myself do I love?
  • If I begin to have one or more symptoms associated with SAD, what will be my action plan to get the treatment I need? Which tools listed above resonate most with me?

Need some more ideas? Check out this blog, where our team shares some of their tips for surviving the colder months.

 

THE CONTENT OF THIS BLOG IS FOR EDUCATIONAL PURPOSES ONLY. IT IS NOT A SUBSTITUTE FOR A THERAPEUTIC RELATIONSHIP.

 

Sources:
https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder#:~:text=Light%20therapy%20and%20vitamin%20D,%2D%20and%20summer%2Dpattern%20SAD.
https://www.psychiatry.org/patients-families/seasonal-affective-disorder
https://www.everydayhealth.com/depression/treatment/ways-to-ease-seasonal-depression/
https://www.apa.org/monitor/feb06/sad