Heal.me Pamala Rhea

06/19/2025

5154 likes, 53 comments. "Remember, strong people weren’t always that way…". Related search: strength.

04/22/2025

Which one do you fall into?

04/12/2025

Here are five science-backed techniques you can implement in under 10 minutes to bring your nervous system back into balance.

1. Diaphragmatic Breathing
Deep belly breathing activates your parasympathetic nervous system—your body's natural relaxation response.
Place one hand on your chest and the other on your abdomen.

Breathe in slowly through your nose for a count of four, feeling your belly expand. Hold briefly, then exhale slowly for a count of six.
The longer exhale signals safety to your nervous system.
Just three minutes of this practice can dramatically shift your physiological state.

2. Cold Water Face Immersion
This technique leverages the mammalian dive reflex to quickly calm your system.

Fill a bowl with cold water, hold your breath, and submerge your face for 15-30 seconds.
This immediately slows your heart rate and activates the parasympathetic response.

Can't immerse your face?
Simply applying a cold compress to your forehead, eyes, and cheeks for one minute can provide similar benefits.

3. Bilateral Stimulation
Alternating stimulation between the left and right sides of your body helps integrate the nervous system.
Try a simple exercise of tapping your right knee with your left hand, then your left knee with your right hand, continuing this crossover pattern for two minutes.
This rhythmic movement helps process emotional information and promotes regulation.

4. Sensory Grounding
When anxiety spikes, engaging your senses can quickly bring you back to the present moment.

Follow the 5-4-3-2-1 technique: acknowledge 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

This focused awareness interrupts the stress cycle and redirects neural activity toward regulation.

5. Progressive Muscle Relaxation
Tension in our bodies directly

02/24/2025

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01/14/2025

Helpful..

01/05/2025

12/18/2024

1️⃣ Celebrations & Surprises
List 3 wins you're proud of (big or small)
Note 2 unexpected good things that happened
Identify 1 challenge you overcame
What patterns do you notice when you feel most alive?
2️⃣ Growth & Learning
What new skills did you gain?
Which beliefs got challenged or changed?
What old habits did you outgrow?
Where did you surprise yourself?
3️⃣ Connections & Joy
Which relationships energized you?
What moments brought unexpected delight?
Where did you find community?
What simple pleasures became meaningful rituals?
4️⃣ Wisdom & Wonder
What advice would you give yourself if you could go back to January?
Which decisions are you most grateful for?
What do you want to carry forward?
What are you ready to leave behind?