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http://www.wellnesswithrebecca.com/, http://app.wellnesswithrebecca.com/, http://Amazon.com/author/wellnesswithrebecca

Wellness with Rebecca, Franklin, TN (2025)

12/18/2025

I used to check my phone obsessively. Replay conversations in my head for hours. Apologize for things I didn't do just to keep the peace.

I thought it just meant I loved deeply. Really, it meant I'd learned that love required constant vigilance.

When you grow up with inconsistent caregivers who are warm one moment, cold the next, your nervous system learns that connection is fragile. That you have to work for it. Chase it. Prove you're worthy of it.

So you become hypervigilant. Reading every text for hidden meaning. Scanning every facial expression for signs of withdrawal. Performing and pleasing and sacrificing yourself to keep love from slipping away.

And when someone pulls back even slightly? Panic.
Full-body, can't-breathe panic.

Not because you're broken. But because your nervous system remembers what it felt like when love disappeared without warning.

Here's what I wish someone had told me sooner.

You're not too much.
You're not needy.
You're not unlovable.

You're just fluent in a language called anxious attachment. And like any language, it can be unlearned.

The path from anxious to secure isn't about becoming less. It's about learning that your worthiness isn't something you have to earn.
It already exists. It always has.
** Follow for real talk on healing anxious attachment from someone who's walked the path.

12/17/2025

As a coach, I can't stress enough the importance of scheduling in achieving a balanced and stress-free life. Scheduling helps you organize your day, prioritize tasks, and allocate time for both work and personal activities, ensuring a harmonious balance. By setting aside specific times for tasks, self-care, exercise, and relaxation, you create a structured routine that reduces uncertainty and overwhelm. This proactive approach helps you manage your time more efficiently, increases productivity, and allows you to dedicate quality time to activities that nourish your mind, body, and soul. Moreover, a well-planned schedule can prevent burnout by ensuring you don’t overcommit and can easily identify opportunities for rest and rejuvenation. Embracing scheduling as part of your daily routine is a powerful strategy to enhance your overall well-being, maintain a sense of control, and live a more fulfilling and stress-free life

www.wellnesswithrebecca.com

12/16/2025

Your earliest relationships became the blueprint for how you love.

The love you received, or didn’t receive… didn’t just disappear when you grew up.

It became the foundation.
The template.
The unconscious map you follow in every relationship that comes after.

It shapes the love you seek. The love you run from. The love you struggle to trust even when it’s standing right in front of you, real, safe, and steady.

Maybe you learned that love is conditional. Something you have to earn by being perfect, pleasing, performing. So now you exhaust yourself trying to prove you’re worthy instead of believing you already are.
Maybe you learned that love is unpredictable. Here one moment, gone the next. So now you brace for abandonment even in the arms of someone who has no intention of leaving.
Maybe you learned that needing someone is dangerous. That vulnerability gets you hurt. So now
you keep everyone at arm’s length, protecting yourself from the very connection you’re aching for.

This isn’t about blame. Your caregivers did the best they could with what they knew. They were
carrying their own wounds, their own blueprints, their own unhealed places.

But here’s the truth that changes everything. Understanding how those early patterns formed is
where your healing begins. Because when you can see the blueprint, when you can trace the lines back to where they started… you can start to redraw it.

You can choose differently.

Love differently.

Trust differently.

The past shaped you. But it doesn’t have to define you.

💾 Save this if you’re ready to see your patterns clearly and start rewriting them.

12/16/2025

Setting up a gratitude practice is a simple yet powerful way to enhance your well-being. Here’s a step-by-step guide to get you started:

Choose a Gratitude Journal: Select a notebook or a journal specifically for your gratitude practice. You can also use a digital app if you prefer.

Set a Regular Time: Decide on a consistent time each day to reflect on your gratitude. Morning or bedtime are great options to start or end your day on a positive note.

Start Small: Begin by writing down three things you’re grateful for each day. These can be simple things like a warm cup of coffee, a kind gesture from a friend, or a beautiful sunset.

Be Specific: Try to be specific about what you’re grateful for. Instead of writing “I’m grateful for my family,” you could write “I’m grateful for the fun conversation I had with my sister today.”

Reflect on Why: Take a moment to reflect on why you’re grateful for each item. This deepens your sense of appreciation and helps you connect more emotionally with your gratitude.

Include Different Aspects of Life: Think about various areas of your life, such as relationships, personal achievements, nature, or simple pleasures. This broadens your perspective and helps you recognize the abundance around you.

Make It a Habit: Consistency is key. Try to make your gratitude practice a daily habit. Setting a reminder on your phone can help you stay on track.

Share Your Gratitude: Occasionally, share your gratitude with others. Telling someone why you appreciate them not only boosts your mood but also strengthens your relationships.

Reflect on Challenging Times: Try to find something to be grateful for even in challenging situations. This can help you develop resilience and a more positive outlook.

Enjoy the Process: Keep the practice enjoyable and stress-free. It’s about cultivating a positive mindset, so allow yourself to savor the moments of gratitude without pressure.

By following these steps, you’ll establish a meaningful gratitude practice that enhances your mental and emotional well-being, helping you approach each day with a positive and appreciative mindset.

www.wellnesswithrebecca.com

12/16/2025

Jealousy is a challenging emotion. This complex feeling encompasses feelings ranging from suspicion to rage to fear to humiliation.

Rather than trying to suppress this powerful emotion, try using it as a signal or a wake-up call. Challenge the negative thoughts that accompany jealousy. Instead of giving in to such thoughts, practice mindfulness to understand what is going on deeper.

Jealousy is common in romantic relationships and stems from distrust. However, jealousy can also happen in other relationships, from friendships to coworkers.

When jealousy is overwhelming, talking to a therapist can help enormously. Share in the comments a time you felt jealous.

www.wellnesswithrebecca.com

12/16/2025

The way you love isn't random. It's a language you learned before you had words.
When you were small and survival meant reading the room, chasing approval, or building walls to stay safe… you weren't making a conscious choice. You were adapting. Your nervous system
was trying to keep you safe with the only tools it had.
That adaptation became your attachment style, which is the blueprint for every relationship that followed.
Maybe you learned that love is unpredictable, so now you chase, overanalyze, and hold your
breath waiting for the other shoe to drop.
Maybe you learned that needing people is dangerous, so now you pull away the moment someone gets too close.
Maybe you learned that the people who should protect you can also hurt you, so now you want intimacy but fear it in equal measure.
None of this makes you broken. It makes you human.
Here's what I need you to know. What was learned can be unlearned. The patterns that once protected you can be rewoven into patterns that set you free.
Your attachment style isn't a life sentence. It's simply where you begin.
You're not too much. You're not too distant. You're not impossible to love.
You're just speaking a language you learned when love felt uncertain.
And now? Now you get to learn a new one.
💬 Comment "ATTACHMENT" and I'll send you my free attachment style quiz!!!
Because understanding your pattern is the first step to transforming it.

12/15/2025

Crying is associated with the parasympathetic nervous system and is a way for your body to come down from the fight-or-flight response of stress.

If you find that you’re breaking down often, your body will likely push you to address some mental traumas that you might not be aware of.

www.wellnesswithrebecca.com

12/15/2025

As a coach, I highly recommend integrating a gratitude practice into your daily routine to enhance your mental and emotional well-being. Gratitude is more than just saying "thank you"; it's a profound way to acknowledge the good in your life, shifting your focus from what you lack to what you possess. This simple shift can significantly impact your mood and outlook, reducing stress and fostering a sense of peace. By regularly reflecting on the positive aspects of your day, whether they're small moments or significant achievements, you cultivate a positive mindset that can transform your approach to life's challenges. Start by keeping a gratitude journal, where you jot down three things you are thankful for each day. This practice can help you recognize the abundance in your life, enhance your relationships, and even improve your physical health by reducing stress and promoting relaxation. Embracing gratitude not only enriches your own life but also encourages you to contribute positively to others', creating a cycle of generosity and appreciation that extends beyond yourself.

www.wellnesswithrebecca.com

12/14/2025

Planning a getaway is a great way to manage stress and rejuvenate your mind and body. Here’s a step-by-step guide to help you plan a refreshing escape:

Identify Your Ideal Destination: Start by deciding where you want to go. Consider what type of environment will help you relax and recharge. Do you prefer a tranquil beach, a scenic mountain retreat, a bustling city, or a serene countryside? Choose a destination that excites you and aligns with your interests.

Set a Budget: Determine how much you’re willing to spend on your getaway. This will help you narrow down your options and plan your trip without financial stress. Consider all expenses, including travel, accommodation, food, and activities.

Choose Your Dates: Look at your calendar and select dates that work best for you. Try to pick a time when you can fully disconnect from work and other responsibilities. Ensure you have enough time to enjoy your trip without feeling rushed.

Book Your Travel and Accommodation: Once you’ve chosen your destination and dates, book your travel and accommodation. Look for deals on flights, trains, or car rentals, and choose a comfortable place to stay that fits your budget and needs.

Plan Your Activities: Research and list activities you’d like to do during your getaway. Whether it’s hiking, sightseeing, visiting museums, or simply relaxing by the beach, having a plan ensures you make the most of your time away.

Prepare Your Itinerary: Create a flexible itinerary outlining your travel details, accommodation, and planned activities. Include some downtime to relax and enjoy spontaneous moments.

Pack Smart: Make a packing list based on your destination and planned activities. Include essentials like clothing, toiletries, medications, and any special items you’ll need for your activities. Don’t forget your travel documents, chargers, and a good book or two.

Inform Relevant Parties: Let your family, friends, or colleagues know about your getaway plans. Arrange for someone to cover your responsibilities at work, if needed, and ensure your home is taken care of while you’re away.

Prepare for Departure: A few days before your trip, double-check your reservations and itinerary. Ensure you have everything you need packed and ready. Consider downloading travel apps, maps, or entertainment to make your journey more enjoyable.

Embrace the Experience: Once you’re on your getaway, immerse yourself fully in the experience. Disconnect from work and daily stressors, engage in your chosen activities, and take time to relax and rejuvenate. Enjoy every moment and allow yourself to recharge fully.

By following these steps, you’ll be well on your way to planning a stress-free and rejuvenating getaway, giving yourself the break you deserve and returning refreshed and ready to tackle life’s challenges with a renewed sense of vigor and positivity.

www.wellnesswithrebecca.com

12/13/2025

Planning a getaway is a fantastic strategy for managing stress and rejuvenating your mind and body. As your coach, I can’t stress enough the importance of taking regular breaks from your daily routine to recharge. A well-planned getaway provides a much-needed escape from the hustle and bustle of everyday life, allowing you to disconnect from work, responsibilities, and the constant flow of information. This break is crucial for reducing stress levels and preventing burnout, giving you a fresh perspective and renewed energy when you return.

When you plan a getaway, you create an opportunity to immerse yourself in new environments and experiences. Whether it’s a serene beach, a mountain retreat, or exploring a vibrant city, changing your surroundings can significantly reduce stress. New experiences stimulate your mind, enhance your creativity, and boost your mood, all of which contribute to a greater sense of well-being. The anticipation of the trip alone can elevate your mood and provide a mental escape, offering something positive to look forward to amidst daily challenges.

Moreover, a getaway allows you to focus on self-care and relaxation. You can indulge in activities that you enjoy but might not have time for in your regular routine, such as hiking, reading, or simply lounging by the pool. Engaging in these leisure activities helps lower cortisol levels, the body’s primary stress hormone, and promotes the production of endorphins, which are natural mood lifters. Taking time to relax and unwind also improves your sleep quality, boosts your immune system, and enhances your overall health.

Additionally, spending time away from your usual environment gives you the space to reflect and gain clarity. It’s an excellent opportunity to reassess your goals, evaluate your stressors, and develop new strategies for managing them. This reflection time can lead to personal growth and a stronger sense of purpose, making you more resilient to stress in the future.

Incorporating regular getaways into your lifestyle is an effective way to maintain balance and well-being. It’s not just about escaping stress but also about enriching your life with new experiences, enhancing your mental and physical health, and returning to your daily life with a renewed sense of vigor and positivity. So, start planning your next getaway, and give yourself the gift of relaxation and rejuvenation. You deserve it!

www.wellnesswithrebecca.com

12/12/2025

Here are some practical tips to help you achieve this:

-Establish a Consistent Routine: Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock.

-Create a Relaxing Bedtime Ritual: Engage in calming activities before bed, such as reading, gentle stretching, or meditation, to signal to your body that it’s time to wind down.

-Limit Exposure to Screens: Reduce exposure to blue light from phones, tablets, and computers at least an hour before bedtime, as it can interfere with your body’s production of melatonin, the sleep hormone.

-Keep Your Sleep Environment Comfortable: Ensure your bedroom is cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine to create an optimal sleep environment.

-Watch Your Diet: Avoid heavy meals, caffeine, and alcohol close to bedtime, as they can disrupt your sleep cycle.

-Get Regular Exercise: Engaging in physical activity during the day can help you fall asleep faster and enjoy deeper sleep at night.

-Practice Mindfulness and Relaxation: Techniques such as deep breathing, progressive muscle relaxation, or guided imagery can help calm your mind and prepare your body for restful sleep.

By following these steps, you’ll not only improve the quality of your sleep but also enhance your overall health, making it easier to stay balanced and stress-free.

www.wellnesswithrebecca.com

12/12/2025

They said I walked away from myself.
But the truth is… I finally walked back.

Back to the voice I learned to silence.
To the light I dimmed for love.
To the knowing I traded for belonging.

My attachment patterns taught me to:
dim yourself to stay safe
abandon your needs to be loved
become what they need so they won’t leave

I built a life from wounded blueprints.
Anxiously seeking, avoidantly hiding,
never securely standing in my own truth.

But when I stopped abandoning myself,
everything shifted.

I learned that real love doesn’t ask you to disappear.
That secure attachment begins within.

That being means burning away who you never were to reveal who you’ve always been.

And the ones who couldn’t handle my wholeness?

They were never my people.

But those willing to meet me in my healing?
They get to witness what love looks like when it finally includes me too.

12/11/2025

Amazon.com/author/wellnesswithrebecca

12/10/2025

Integrating meditation into your daily routine can be a game-changer for your stress levels and overall well-being. Here are some simple action steps to help you get started:

1 - Set a Regular Time: Choose a specific time each day for your meditation practice. It could be first thing in the morning, during a lunch break, or before bedtime. Consistency helps build a habit.

2 - Create a Calm Space: Find a quiet, comfortable spot where you won’t be disturbed. This could be a corner of your room, a cozy chair, or even a spot outside in nature.

3 - Start Small: Begin with just 5-10 minutes a day and gradually increase the duration as you become more comfortable with the practice.

4 - Use a Guided Meditation: If you’re new to meditation, try using a guided meditation app or video. This can provide structure and make it easier to focus.

5 - Focus on Your Breath: Pay attention to your breathing. Inhale deeply and exhale slowly, letting go of any tension with each breath.

6 - Incorporate a Mantra: Use a simple mantra like “So Hum” or “I am calm” to help keep your mind focused. Repeat it silently with each breath.

7 - Be Patient with Yourself: It’s normal for your mind to wander. Gently bring your focus back to your breath or mantra without judgment.

8 - Track Your Progress: Keep a meditation journal to note how you feel before and after each session. This can help you see the benefits over time and stay motivated.

9 - Join a Community: Consider joining a meditation group or class to stay inspired and learn new techniques.

10 - Integrate Mindfulness: Throughout your day, practice mindful moments by taking deep breaths, being present, and focusing on the here and now.

By following these steps, you’ll gradually make meditation a natural and beneficial part of your daily routine, enhancing your ability to manage stress and improve your overall well-being.

www.wellnesswithrebecca.com

12/10/2025

After surviving the storm, you learn to protect the peace you’ve built. No more giving energy to those who don’t honor your journey. No more explaining your boundaries to people who refuse to understand them.
Healing taught me that clarity is sacred, honesty is love, and protecting your peace isn’t selfish, it’s survival.

The ones meant for you will meet you there, in the truth, in the calm. 🕊️

12/09/2025

Meditation is an incredible tool for managing stress and overcoming our brain's tendency to cling to negativity. During meditation, your body naturally releases stress and counteracts the effects of the fight-or-flight response. This response, which was designed for short-term protection against immediate threats, is less useful in our modern lives and can actually be detrimental to our health when triggered too often.

So, how can you start meditating? There are many techniques available today, each offering unique benefits. One of the simplest and most effective methods is the So Hum meditation. This practice involves using your breath and the repetition of the mantra "So Hum" to calm your mind and relax your body. It’s a powerful way to move past the constant chatter of your thoughts and find peace in the present moment.

To begin, find a quiet place where you won’t be disturbed. You can sit in a chair or on the floor, using blankets and pillows to ensure you’re comfortable. Close your eyes and take a few deep breaths to settle in. As you inhale, silently say "So," and as you exhale, silently say "Hum." Continue this pattern, focusing on your breath and the mantra, allowing yourself to gently return to it whenever your mind wanders. With regular practice, this meditation can help you reduce stress, enhance your focus, and cultivate a deeper sense of calm and well-being.

www.wellnesswithrebecca.com

12/09/2025

Negative emotions can lead to a hyper-aroused emotional state. What causes you to emotionally overreact are beliefs that are exaggerated or distorted.

To take a step back, try looking at an upsetting situation from a different perspective. Particularly the needs, wants, thoughts, and feelings of others.

It’s likely the person upsetting you is acting in their own self-interest. When we realize this, our emotions can soften.

www.wellnesswithrebecca.com

12/08/2025

Anger is a very common reaction to trauma. This is because we might feel anger at the person or situation responsible for that trauma. OR, we might be angry at ourselves for allowing that trauma to happen (even if we truly were victims in the situation).

If you’re feeling more irritable than usual or have difficulty understanding why you’re snapping at people around you, let’s work together to find the root cause of those feelings.

www.wellnesswithrebecca.com

12/08/2025

To keep stress at bay and boost your overall well-being, aim to incorporate 30 minutes of exercise into your daily routine. There are plenty of enjoyable activities to choose from! You could start your day with a brisk walk or a light jog around your neighborhood, which is great for getting your heart rate up and clearing your mind. If you prefer something more structured, try a 30-minute online yoga session to enhance flexibility and calm your mind. For those who enjoy a bit of rhythm, a dance workout can be a fun and energizing option. Strength training with light weights or bodyweight exercises like squats, lunges, and push-ups can help build muscle and increase endurance. If you have access to a pool, swimming laps is an excellent full-body workout. The key is to find an activity you enjoy, so it feels less like a chore and more like a rewarding part of your day. By dedicating just 30 minutes to exercise each day, you’ll not only reduce stress but also enhance your physical health and mood.

www.wellnesswithrebecca.com

12/08/2025

Good morning friends! I’ve published 6 books so far and written 7. 🙌🏼 This feels so surreal! For some reason, it was much harder to do in my mind than it was to actually DO it. The years of trauma followed by years of healing kept pouring out of me onto the pages. Some nights, even when I was physically tired, my mind just kept pouring out content. I’m very pleased with the outcome of each, very proud of myself, and very excited to share them with you.
Stay tuned for links this week ❤️

12/07/2025

Absolutely, moving your body is a powerful tool for managing and reducing stress. Regular exercise is like a natural stress reliever. When you engage in physical activity, your body releases feel-good chemicals like serotonin, dopamine, and endorphins. These natural mood lifters help reduce the physical and emotional impact of stress, making you feel happier and more relaxed.

Imagine how you feel after a good workout—energized, clear-headed, and more at ease. That’s because exercise not only helps to alleviate stress in the moment but also builds resilience, making you better equipped to handle future stressors. Keeping your body in peak condition through regular movement also means you have more energy, improved focus, and a stronger sense of well-being, all of which are essential for managing life’s challenges.

Whether it’s a brisk walk, a yoga session, a dance class, or a strength training workout, finding an activity you enjoy can make a significant difference. Aim to incorporate some form of movement into your daily routine, even if it’s just for a few minutes. Over time, you’ll notice not only a reduction in your stress levels but also an overall improvement in your mood and health. Remember, the goal is to keep your body active and your mind calm, so you’re always ready to take on whatever life throws your way.

www.wellnesswithrebecca.com

Wellness with Rebecca

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Monday	9am - 2pm
Tuesday	9am - 2pm
Wednesday	9am - 2pm
Thursday	9am - 2pm
Friday	9am - 2pm