Wellness with Rebecca

05/01/2026

There’s a kind of disorientation that happens when you bring something real to someone and it gets denied, turned, and handed back to you.

You walk in clear. You know what you experienced. Then slowly, the focus shifts.

You find yourself explaining, clarifying, trying to hold onto something that felt simple just moments before.

Over time, that changes how you relate to yourself.

You start hesitating. You question your tone, your memory, and your reactions. You try to present your pain in a way that will be easier to receive.

This pattern has a name.

DARVO

Seeing it clearly doesn’t change the other person, but it changes your position inside it.

You don’t have to keep leaving yourself to stay connected.

04/22/2026

https://open.substack.com/pub/wellnesswithrebecca/p/i-couldnt-unsee-it?r=6oqr3u&utm_medium=ios

A CNN article, a nervous system response, and the reality of living in a world where too many women already know this truth

04/19/2026

There’s a lot being shared right now.

What I keep seeing underneath it is this:
So many women felt something in the moment…
and then spent years questioning it after.

That confusion doesn’t disappear.
It stays in the body.

It turns into second-guessing.
It turns into anger.
It turns into always being on guard.

Anger makes sense.
But staying there keeps your body activated.

Healing isn’t about ignoring what happened.
It’s about your body not having to carry it the same way anymore.

When you understand what your body did,
everything starts to shift.

If you’re in that space right now between awareness and healing,

👉 bewitnessed.org

04/17/2026

A 2016 study found that after performing deep breathing exercises for 20 minutes and having their saliva tested at 5-minute intervals, participants had a significant change in their levels of salivary cytokines, which serve as biomarkers for inflammation.

Check it out: https://bit.ly/2FPbwga

www.wellnesswithrebecca.com

04/16/2026

In a professional setting, a friendship, or a romantic relationship, asking for low-stake input from those around you is a great way to show that you value their opinion.

This doesn’t mean asking for help on a difficult task, but may be something as simple as, “I’m painting my bedroom a new color. Do you prefer this shade of blue, or this one?”

Or, “what do you want for dinner? I’m stumped. Are you craving anything in particular?”

www.wellnesswithrebecca.com

04/14/2026

Whether it’s sugar, ci******es, or something in between, using breathing exercises has proved to be an effective way to curb cravings successfully.

Check out this study to learn more: https://bit.ly/3hxefsS

www.wellnesswithrebecca.com

04/13/2026

Your teachers and professors interact with many students. Set yourself apart by asking questions, staying after class, and making sure that the teacher knows your name.

Not only will this benefit you in their classroom, but staying on a teacher’s radar means that they’ll think of you when opportunities arise for things like internships!

www.wellnesswithrebecca.com

04/11/2026

If you’re finding that you’re unintentionally snapping at people and seeing the world around you through a cloud of darkness, take a few minutes to focus on your breath!

Not only will this help lower your blood pressure, but you’ll help your body balance out all the stress hormones it’s been sending out to contend with the “threats” you’ve been facing all day.

www.wellnesswithrebecca.com

04/10/2026

If you feel as though someone has slighted you or was rude, it can be easy to fall into a slump of negative self-talk and anxiety. Instead, let them know that they’re not acting like their usual self and try asking that person if everything is okay. If they don’t take that opportunity to alert you to any wrongdoing or offense that you’ve caused them, don’t give it another thought!

Generally speaking, people are much too caught up in their own worlds to fully comprehend how they’re presenting themselves. Don’t let THEIR actions affect YOUR mental state!

www.wellnesswithrebecca.com

04/08/2026

Multiple studies have found that participants scored higher on tests that measure fine motor speed, focused attention, and visuomotor coordination after ten minutes of deep breathing techniques.

Next time you need to focus your attention on something, start with some breathwork!

www.wellnesswithrebecca.com

04/07/2026

We all get into arguments every once in a while! If you’re in a state where you’re not thinking rationally, let your conversational partner know that you need five minutes to yourself and then you will return to the conversation.

www.wellnesswithrebecca.com