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Shelby Townsend, The Holistic Nurse, Odessa, MO (2025)

10/29/2025

Magnesium is all the rage right now (and for good reasons!) BUT not all magnesium is the same and each help support our body in different ways.

✨ Magnesium Glycinate – The calming form. Best for stress, anxiety, and sleep. Gentle on the stomach.

🧠 Magnesium Threonate – Crosses the blood-brain barrier. Great for focus, memory, and mood.

* I love combining a little of both of those for those of us consistently working on mental health

💩 Magnesium Citrate – Helps with constipation and digestion. Can be a bit loosening for some.
💪 Magnesium Malate – Boosts energy and helps with fatigue or muscle pain.
🖤 Magnesium Taurate – Supports heart health and balances blood pressure.
💧 Magnesium Chloride – Easily absorbed and great for topical use (think sprays or baths).

10/25/2025

✨🍂 Seasonal Savings on High-Quality Supplements! 🍂✨

I’ve bumped up savings this season for the general public using my Fullscript practitioner account — you can now save up to 25% on trusted, medical-grade supplements.

It honestly crushes my soul to see people wasting money on products that aren’t reviewed by a medical board or can’t afford the good ones. Let’s change that. 💛

Use my link to get your discount and check the comments for my recommended everyday vitamins to support overall health and wellbeing.

https://us.fullscript.com/welcome/stownsend1747414210

10/24/2025

Instead of "I don't have time for that" let's replace with "I don't make time for that".

Now let that sink in 🖤

10/19/2025

🖤️ Seasonal Depression 🖤

The morning air was crisp today. Fall weather is (finally) upon us 🍂🍁 and you know what else comes with these seasonal changes?

● Anxiety
● Stress
● Depression
● Brain Fog
● Burnout

BUT IT DOESN'T HAVE TO. Here's what supplements I take to avoid seasonal depression:

1. Vitamin D3 + K2
2. Magnesium L-Threonate and/or Magnesium Glycinate (depending on symptoms and goals)
3. Methylated B Vitamins
4. Ashwaganda

Here are some lifestyle changes I prioritize to support my mental health during the fall & winter months:

1. Daily sun exposure - minimum of 30 minutes (no sunscreen & no glasses!)
2. Regular exercise (that walk outside totally counts)
3. Boundaries - set them, enforce them
4. Saying no. I love to say no to anything I don't want to do. Especially during holiday months 🎃 🦃🎄
5. Healthy diet loaded with warming foods and herbal tea blends
6. Rest - This season of life is meant to slow us down. Lean into that. Be okay with that.

10/06/2025

Vulnerability is beautiful and today I want you to own that s**t 🫶

09/19/2025

How often do you find you water yourself down? You're lacking authenticity because you fear the judgements of others. Overthinking? Used to be my middle name. Boy oh boy did I care so much about others perception of me.

And why? Well.... so many reasons. We feel pressure to mold to society’s norms because of a mix of psychology, biology, and survival instincts:

✨️ Belonging & Safety: Humans evolved in groups. Fitting in meant survival—ostracization could literally mean death for early humans. That wiring still lingers, so we instinctively conform to avoid rejection.

✨️ Validation & Identity: Society often sets the standards for what’s “acceptable” or “successful.” When we meet those standards, we get external validation, which reinforces our sense of worth.

✨️ Fear of Judgment: Standing out can attract criticism

Booooooo 👎 Effff all those things. You know what people love about you? Authenticity. Safety. Too long did I fear the wrath of society. But here I am today not giving a s**t. You want a nurse who is super profesh and won't tell you how it is? I'm not it. I curse, I'm transparent, I will tell you things you don't want to hear. I am gentle, I can be weird and humorous and loving and empathetic. I FEEL what you need and I lean into what you FEEL. I know what I know and I don't know what I don't. If I don't have the answers for you.... I'll let you know that up front ..... but I'll find em. Love it or leave it.

✨️ I encourage you to start the journey of finding your authentic self. ✨️ Recognize the moments you feel you need to water yourself down and ask yourself why. Let go of the things that no longer serve you and focus on the things and people who do. Especially the humans who love you for your authentic self, not some watered down version of you.

09/17/2025

It's okay to slow down 🌅

When was the last time you slowed down to just be present? Live in the moment? So often we find ourselves rushing to be "on time" but like..... why??? Time isn't even a thing. It's made up. Of course you should be on time for work and scheduled games or events that may have "repercussions. Be responsible, yes. Always. But recognize that not everything needs to be scheduled for you.

I used to find myself on such a strict schedule. Wake up at 430 - leave by 630, work until 330 (not to mention scheduling EVERYTHING at work), be home by 430, dinner at 530, baths at 7, wind down at 8 EVERYBODY ASLEEP BY 9 OR THE NEXT DAY WILL BE RUINED 🙃. Just looking at this stresses me out y'all. No wonder I was anxious, sad, stressed and all of the things. I was spending zero time slowing down and for what? For who? That timeline was BS and did me zero favors, especially when it came to my mental health.

Today, I saw the most beautiful sunrise over the heart of our small town. I literally looped back, pulled over and just breathed it in. Two years ago, the thought of taking a moment to breathe in beauty while I'm "on a time crunch" was unheard of. Today it brings me peace. 😌 We're only here for a short amount of time. Slow down. Watch the sunrise. Breathe in the sunset. Admire your children. Smell the flowers. Notice the bees. Take the time to give your spouse extra love each morning, no matter how busy you feel.

In 20 years, you're not gonna say "damn. I'm glad I was always on time for everything".... If you missed the beauty of it all.

09/14/2025

What makes you happy? Like, genuinely HAPPY. 🤔

Before you were a mother, father, spouse… before responsibilities piled up… what freed your soul? Was it singing? Dancing? Painting? Writing?

Do you even do that anymore? And if not… are you truly happy? I get it. My kids fuel my fire.... my husband drives my passion. But like.... I was a person before we were us and sometimes we lose that along the way.

It’s a cycle we often get caught in:
When we do what we love → we feel happier.
When we're happy → we put more energy into what we love.
When we stop doing what we love → we feel sad, even depressed. We lose ourselves.
When we're sad and depressed → we stop doing what we love.

Breaking that cycle starts with one question: What lights you up? You know what it is. It may be buried down deep in there but fine it. EMBRACE IT. And f***king DO IT.

✨ Your joy matters. Don’t let it get lost in the “responsibilities” of life.

09/13/2025

🌿✨ Let’s talk about spirituality and mental health.

Spirituality isn’t just ritual, prayer, or “woo woo.” Science is showing us that it has real, measurable effects on the mind and body. Here’s what studies reveal:

✔️ Brain & biology → Spiritual practices calm the nervous system, reduce stress hormones, and light up brain regions linked to peace and connection.
✔️ Mental health → Lower rates of depression, anxiety, substance misuse, and suicidal thoughts.
✔️ Well-being → Higher life satisfaction, resilience, and stronger community support.
✔️ Therapy → Spiritually integrated approaches (like meditation or spiritually-augmented CBT) reduce stress, anxiety, and depression.
✔️ Trauma recovery → Spiritual coping promotes resilience and post-traumatic growth.

💫 Final thought:
Whether it’s prayer, meditation, blessing your space, or giving thanks to the universe — if it heals your soul, it works. And now science is proving what many of us already knew deep down: spirituality is medicine.

Need some sources? I don't blame you. I pride myself on evidence based practices my loves 💚

📚 Sources

The Role of Spirituality in Mental Well-being — Asteroid Health

The Connection Between Mental Health and Spiritual Well-being — Grand Rising Behavioral Health

Spirituality and Mental Health: Research and Clinical Practice — PubMed Study

The Connection Between Spirituality and Mental Health — TIME Magazine

09/11/2025

🌸 Women & Mental Health: The Facts 🌸

Research shows women are at higher risk for both anxiety and depression:

✔️ Women are nearly 2× more likely to experience major depression.
📖 Lancet Psychiatry, 2017

✔️ Women face higher prevalence of anxiety disorders across the globe.
📖 J Psychiatr Res, 2011

✔️ This pattern holds true worldwide.
📖 Int J Epidemiol, 2014

💡 Why? Hormonal shifts (puberty, pregnancy, perimenopause), social stressors (caregiving, inequality, trauma), and internalizing stress all play a role. Dare I add the synthetic hormone we were given half of our lives with little to no education???

Hormonal birth control is widely used, but research shows it can impact mood, anxiety, and even increase depression risk in some women. While it’s effective for contraception, it’s often overprescribed without fully considering mental health effects or individualized hormone balance.

Understanding your body and the hormones you take isn’t “extra” — it’s essential for emotional and mental wellness. 🌿💜

09/10/2025

Plants are the original medicine 💚 Y'all know how I feel about my plants.

🌿✨ Let’s talk Ashwagandha — one of my favorite adaptogenic herbs.

Known as the “strength of the stallion” in Ayurveda, Ashwagandha has been used for centuries to calm the nervous system and restore balance. Modern science backs it up:

✔️ Helps lower cortisol (your stress hormone)
✔️ Supports mood + reduces anxiety
✔️ Improves sleep quality 😴
✔️ Boosts focus, memory, and energy
✔️ May even support hormone balance

Adaptogens like Ashwagandha don’t force your body to do anything — they help your body adapt to stress, so you can return to a grounded, balanced state. 🌸

💡 As with any herb, it’s not one-size-fits-all. Always check with a healthcare provider if you’re on medications or have specific conditions. Always purchase from reputable sellers. You can use my fullscripts link pinned at the top of this page to get 15% off all purchases.

✨ Question for you: Have you tried Ashwagandha before? Did you notice a shift in your mood, stress, or energy?

09/08/2025

🌿✨ What if we started looking at everything we do as medicine?

Medicine isn’t only pills, supplements, or a doctor’s prescription. Medicine is in the choices you make every single day — choices that nourish your mind, body, and spirit.

☀️ Walking outside → Vitamin D + nervous system reset
🥗 Cooking food → Nourishing your body + grounding your energy
🌶️ Seasoning your meals → Adding phytonutrients + flavor that heal
💧 Choosing your drink → Hydration or stimulation… both matter
😴 When you go to bed + wake up → Protecting your mental clarity + hormone balance
📱 How you use your phone → Either a tool for connection or a trigger for stress
👨‍👩‍👧 Who you spend your time with → Energy boosting or energy draining

Each small decision adds up. Every act is medicine — for better or for worse.

✨ Mental health isn’t just about therapy, supplements or medication (though those can be powerful tools). It’s also about honoring the daily rituals that keep you balanced, calm, and whole.

So today I invite you to ask yourself:
💫 What medicine am I choosing for my mind?

Shelby Townsend, The Holistic Nurse

10/29/2025

10/25/2025

10/24/2025

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