Whole and Holy

An integrative mental health practice helping you find wholeness in mind, body, spirit & community.

01/06/2026

✨ TIPS ON TUESDAY: Setting Mental Health Goals 🎊

The new year is a perfect time to think about what makes your heart and mind feel calm and happy. Try choosing small, gentle goals that help you feel peaceful and supported, like reaching out to a friend, practicing self-kindness, or giving yourself a quiet moment each day. Little steps can make a big difference and help you feel stronger and more in control.

If you’d like support setting goals that truly help your mental health, reach out to us! We’re here to guide you every step of the way. 💗

📍 Whole & Holy Integrative Wellness
🌐 wholeandholy.net
📧 info@wholeandholy.net
📱 (717) 746-8750

01/04/2026

🖐️ Slow Down Sunday: Aroma Pause ❄️🌿

The scents of winter, like pine, cinnamon, or peppermint, can bring your attention to the present and calm your nervous system. Breathing in something comforting can lift your mood instantly.

🧘‍♀️ How to practice:
Hold a pine sprig, cinnamon stick, or a few drops of peppermint or cedarwood essential oil near your nose.
Take a slow, deep breath, noticing the scent.
Imagine it spreading warmth and calm through your body.
Repeat for 1–2 minutes.

💛 Aromas are gentle anchors, reminding your brain it can create calm anytime. This small practice lowers anxiety, nurtures presence and wraps you in seasonal comfort.

Bring mindfulness into your winter days. Whole & Holy Integrative Wellness offers therapy and massage to help you reset and relax.

📧 info@wholeandholy.net | 📱 (717) 746-8750

12/31/2025

✨🎉 Happy New Year from Whole & Holy Integrative Wellness!

As we step into 2026, the Whole & Holy team wishes you a year filled with growth, healing and connection. 💛

The new year is a perfect time to focus on your mental, emotional and physical well-being. Whether you’re looking to reduce stress, build resilience, or find balance, we’re here to support you every step of the way. 🤝

🌐 Visit us: https://wholeandholy.net/

💫 Here’s to a healthy, happy and hopeful 2026!

12/30/2025

⭐ TIPS ON TUESDAY: Visualizing Success This Holiday Season

Holidays can bring busy schedules, strong feelings and tough moments. Visualizing success means using your imagination to picture things going well before they happen.

Try closing your eyes and imagining yourself staying calm at a family event, taking a deep breath before speaking, or handling a busy day with confidence. This helps your mind feel ready and your body feel at ease.

If you want support learning how to use this tool, we’re here to help you grow.

📍 Whole & Holy Integrative Wellness
🌐 wholeandholy.net
📧 info@wholeandholy.net
📱 (717) 746-8750

12/28/2025

🖐️ Slow Down Sunday: Toe Wiggling 🦶

Bring playful awareness back to your feet. Wiggling toes reconnects body and mind, grounding you in the present.

🧘‍♀️ How to practice:
Sit comfortably and wiggle each toe slowly for 1–2 minutes.
Notice stretches, warmth and connection.

💛 Tiny, mindful movements release tension and reset your nervous system.

Reconnect with your body! Whole & Holy Integrative Wellness offers mindful movement, massage and therapy to help you feel grounded.

📧 info@wholeandholy.net | 📱 (717) 746-8750

12/25/2025

🎄✨ Happy Holidays from Whole & Holy Integrative Wellness! ✨🎄

The Whole & Holy team—Susan, Olga, Joy, Darlanna, Olivia, Alexia, Lori, Ashley, Benita and David—wishes you and your loved ones a season full of joy, peace and connection. Thank you for letting us support you on your wellness journey. Your trust means the world to us.

Ready to take the next step? We’re here to help! 🌟

🌐 Visit us: https://wholeandholy.net/

💫 From our hearts to yours—Merry Christmas and Happy Holidays!

12/23/2025

🎁 TIPS ON TUESDAY: Setting Boundaries for the Holiday Season 💗

Holiday plans, events and family time can feel like a lot. Boundaries help you protect your time and energy so you don’t get overwhelmed.

You can set a small boundary by saying “no” to something that feels like too much, taking a break when you need one, or limiting how long you stay at gatherings. Boundaries help you feel calmer and enjoy the season more.

If setting boundaries feels confusing, we can help you learn how to speak up in a kind and healthy way.

📍 Whole & Holy Integrative Wellness
🌐 wholeandholy.net
📧 info@wholeandholy.net
📱 (717) 746-8750

12/22/2025

You Don’t Have to Face Loneliness Alone 💛

The holidays, or even everyday life, can sometimes feel quiet, heavy, or isolating. Feeling lonely doesn’t mean something is “wrong” with you. It’s simply your heart’s way of asking for connection, comfort, or support. 🤍

It’s okay to feel what you feel. Small steps, like reaching out to a friend 👋, journaling ✍️, or practicing gentle self-care 🛁, can help lighten your heart.

At Whole & Holy Integrative Wellness, we’re here to listen and support you. We can help you feel seen, understood and connected. Even in moments that feel isolating.

You are not alone. You are cared for. You are seen 💛✨

12/21/2025

🖐️ Slow Down Sunday: Neck Circles 💆‍♀️

Our neck holds tension from hours of work or screens. Gentle neck circles invite relaxation and release, helping your mind catch a quiet moment.

🧘‍♀️ How to practice:
Roll your head slowly in a circle, feeling the muscles unwind.
Keep your shoulders soft.
Repeat in both directions 5 times, noticing stress melting away.

💛 This mindful motion teaches your brain it’s safe to pause. Small freedom for your neck mirrors freedom in your mind.

Looking for extra care? Whole & Holy Integrative Wellness offers massage therapy and mental health support to help your neck and mind feel free.

📧 info@wholeandholy.net | 📱 (717) 746-8750

12/20/2025

🌿 FREE WORKSHOP

📅 January 11, 2026
⏰ 3:00 PM

Stress and trauma don’t just live in our minds. Our bodies hold them too. Based on the groundbreaking work of Dr. Bessel van der Kolk (The Body Keeps the Score), we now know how stress impacts our moods, energy, and overall well-being.

Join us for a free, practical workshop where you’ll learn:
✨ How your body responds to stress
✨ Simple massage therapy techniques you can use right away
✨ Tools to help lower stress naturally and quickly

Led by Ashley Pett, LMT and Susan Stewart, LMFT, this session offers insights and hands‑on tools to help you feel calmer and more grounded.

📌 Sign up by January 8, 2026
Hurry, space is limited!

👉 Register & get more info here: https://wholeandholy.net/events

💙 Please share this post to help friends and loved ones support their mental health too!

12/17/2025

🎄 TIPS ON TUESDAY: Self-Compassion During the Holidays 💗

The holidays can be busy and stressful. Self-compassion means being gentle with yourself, especially when things feel overwhelming. If you make a mistake, get tired, or fall behind, try saying, “It’s okay. I’m doing my best today.”

This small act can calm your mind and help you enjoy the season more. You don’t have to be perfect. You just have to be kind to yourself.

If being gentle with yourself feels hard, we can help you learn how to make it a daily habit.

📍 Whole & Holy Integrative Wellness
🌐 wholeandholy.net
📧 info@wholeandholy.net
📱 (717) 746-8750

12/14/2025

🖐️ Slow Down Sunday: Shoulder Squeeze 🤲

Our shoulders often carry invisible weight. Think stress from work, worry, or just holding tension. Giving them attention is a small act of care that helps your mind feel lighter.

🧘‍♀️ How to practice:
Lift your shoulders slowly toward your ears.
Hold for 3–5 seconds, feeling the tightness stretch.
Slowly drop them with a big sigh, imagining tension melting away.
Repeat 5 times, noticing the softness that follows.

💛 Each gentle release is a reminder that your body and mind deserve attention. Even small acts of self-care can ripple into deep calm.

Pro Tip: If your shoulders are still holding grudges, our licensed massage therapist, Ashley, is here to help. She’s like a human reset button for your tension.

📧 info@wholeandholy.net | 📱 (717) 746-8750

Address

166 South Main Street Suite 203
Chambersburg, PA
17201

Telephone

+17177468750

Website

https://wholeandholy.net/

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