Omaha Integrative Care

12/10/2025

Reminder for anyone who needs it: You’re allowed to protect your time, energy, and emotional well-being this season—and always.

We know it's not always easy to express your needs without overexplaining, apologizing, or creating conflict. If you've gotten used to silencing yourself instead of speaking up, try out these responses when you need to set a boundary on behalf of your own wellbeing:

🎄 When you need to decline an invitation:
“I’d love to see you, but I don’t have the capacity this week.”
“Thank you for thinking of me, but I need to sit this one out."

✋ When someone pushes for details:
“It’s just a full week, and I need to protect my downtime.”
“It’s nothing personal—I just need a quieter pace right now. I appreciate you for understanding."

🧊 When a conversation becomes uncomfortable:
“This is a hard topic for me right now. Can we shift gears?"
“I want to keep tonight lighthearted—do you mind if we change the subject?"

💞 When you need emotional space:
“I care about you, and I need a little space to recharge.”
“I want to be present when we talk, so I’ll reach out when I’m in a better headspace.”

❤️ When you need to honor your own grief, stress, or overwhelm:
“This season feels heavy for me, so I’m taking things slowly. I appreciate your patience."
“I may be quieter than usual—I’m navigating a lot internally.”

Boundaries likes these aren't walls. They’re invitations to be in relationship in a way that’s sustainable and honest.

12/09/2025

You're in a crowded room. The music is loud, there are a dozen conversations happening at once, and all of a sudden, you can't hear yourself think. 😵‍💫

If you've ever been at a party and felt an urgent need to flee, you're not alone. Our nervous systems aren't always able to integrate so much stimulation coming at us at once.

This December, if you find yourself feeling jittery, frozen, or disconnected during a social gathering, here are a few discreet self-regulation strategies you can use without anyone noticing:

🫁 Long Exhale
Inhale through your nose for a count of 3, and exhale for a count of 6.

👅 Soften Your Jaw
Try gently pressing the tip of your tongue to the roof of your mouth, and notice how your whole body softens.

🌡️ Temperature Scan
Notice one warm spot and one cool spot on your body.

💭 Anchor Phrase
Repeat to yourself:
“I am here.”
“One breath at a time.”
“There is nothing urgent right now.”

😌 Weighted Blanket Imagery
Visualize gentle, grounding pressure on your shoulders or lap.

🌱 Tiny Intention
A small intention in one moment can change your experience of the next. Try something like:
“I’ll stay for one more song.”
“I’ll take one deep breath before speaking.”

Remind yourself of why you came to the gathering in the first place—do you value connection? Is there someone you care about whom you wanted to see?

If you find you don't have a good reason to be there, it's okay to leave early. Special occasions shouldn't have to feel like endurance tests. But by keeping a few small tools in your back pocket, you'll be better prepared to act in alignment with your true values, needs, and desires.

12/08/2025

As the holidays ramp up, how is your body feeling? All the external demands on our attention make it all too easy to forget to check in with ourselves. Whether you're having a great time or not, it's worth it to take a timeout. Listen to what's going on inside—it just might save you from a post-holiday crash. 😌

This article from The Good Trade gives practical advice on how we can all be a little kinder to our bodies this holiday season.

💜 Read the full article here:

No matter how or what you celebrate, you deserve space to rest, nourish, and nurture yourself. Here are six tips for taking care of yourself this season.

12/04/2025

This time of year is busy, and when we feel pressed for time, self-care practices are usually the first things to go. But giving your wellbeing a boost doesn't have to be time-consuming.

Case in point: no matter how packed your schedule is, you're always breathing. And that breath is an access point to grounded presence—not just through the power of the inhalations and exhalations themselves, but through the power of your sense of smell.

This season, try supporting your system with a little aromatherapy. If you're not sure where to start, try one of these essential oils, each with its own winter wellness benefits:

🌿 Eucalyptus - To dissolve the sluggishness of dark, cold days

💜 Lavender - To bring calm during times of holiday stress

🌿 Peppermint - To invigorate your system and find relief from fatigue

🌰 Nutmeg - To bring warmth and coziness to your celebrations of the season

🌲 Cinnamon - To comfort, ground, and create a joyful atmosphere

✨ Frankincense - To bring steady focus and relaxation—perfect for use during a short meditation or breath practice

Whether you diffuse them or dilute them for topical use, essential oils can be a beautiful way to soothe and nurture yourself during this time of year—a time that can be emotionally and physically demanding.

As with any product, make sure you read labels, use safely, and consult your provider if you’re managing specific health concerns.

12/03/2025

There's still time to grab a spot in this weekend's workshop! ✨

Yoga is so much more than a physical practice—it's a practice that aligns body, mind, and spirit. Dive deep with us as we explore Somatics, Yoga, & Mind-Body Integration:

🗓️ December 6 & 7
⏰ 10 a. m. to 3 p.m.
📍 2126 N 117th Avenue, Omaha
🧘‍♀️ Register here: https://bit.ly/4b944r0

We hope to see you there!

12/01/2025

Happy National Women Support Women Day! 💜

We're so lucky to have a team full of incredible women at Omaha Integrative Care. Our primary care providers, psychiatrists, therapists, bodywork specialists, and staff dedicate so much of themselves every day to supporting the wellbeing of others.

But individual achievement is not enough to sustain anyone. Today is a reminder that the quality of work we do would be impossible if we didn't lift each other up. Self-care is a vital component of wellness, but without a strong community, health suffers. Our collective suffers.

That's why we're grateful for the women who are building a healthcare system where, instead of competing to see who can do the most, we affirm each person's unique capabilities and embolden one another to embrace each day (even the tough ones) with tenderness. 🫂

Let's always remember that part of wellness is reciprocity. Let's always reach out, both to give and accept support. 🫶

11/27/2025

Happy from your friends at Omaha Integrative Care! 🙏

With all the warmth in our hearts, we wish you the peace of knowing that rest and celebration aren't indulgences—they're integral healing practices. You don't need permission (or a prescription!) to let yourself enjoy whatever you love about this season.

Research continues to show that positive emotions, moments of gratitude, and strong social connections can support overall wellbeing, boost resilience, and help the body find its way back into balance.

So whether your celebration is loud and laughter-filled, quiet and cozy, or somewhere in between, we hope you’re able to savor that which nourishes the fulness of your being: body, mind, and spirit.

From all of us at Omaha Integrative Care, we’re grateful for you. 😌 💜

11/25/2025

Do you have conflicting feelings as the end of this year draws closer? Maybe you're feeling proud of how far you've come and grateful for the love that surrounds you. Or maybe you feel the disappointment of unmet expectations, the grief of missing what used to be.

The good news is, it doesn't have to be either-or. You don't have to choose between gratitude and grief.
Emotions don’t cancel each other out.
They inform one another.

⭐ Here's a gentle practice to try this holiday:

💞 When a difficult emotion arises, see if you can name it. Then, let it sit down beside something that supports you: a small moment of comfort, a friend who understands, or a tiny spark of joy.

This is how we build resilience: not by pushing certain feelings away, but by letting our internal family gather, breathe, and simply be together. 🫂

All emotions have something in common: they speak of what matters to us. They want to tell you something. So whatever will, let it come.

🤲 From all of us at Omaha Integrative Care, we’re here to help you hold the fullness of your emotions with gentleness and compassion: https://bit.ly/48MDpkw

11/24/2025

With all the roles we have to fulfill on a daily basis, it's no wonder that finding inner fulfillment falls by the wayside.

But positive experiences of joy and gratitude aren't just a nice-to-have—they can have real, measurable effects on our health. Benefits include:

✨ Increased emotional resilience (your brain learns to focus on things that fuel you instead of jumping to worst-case scenarios)
✨ A calmer nervous system (i.e., improved health markers, including blood pressure, resting heart rate, and more)
✨ Deepened social connection (believe it or not, strong social bonds are one of the strongest predictors of long-term overall health)
✨ PLUS an overall boost to subjective feelings of wellbeing, including better mood, energy, and sleep quality.

If joy sounds like a lofty goal, take some of the pressure off: think small. You don’t have to force big, bright emotions. Besides, the most meaningful moments in life don't usually look grand from an outside perspective.

Here are some accessible practices to help you get started:

🔎 Practice Joy-Spotting
Take just 10 seconds to name something that feels good in this moment: warm light, a color you love, a funny joke, a kind text—anything that is supportive. The nervous system responds to these micro-moments more than we realize.

📓 Three Good Things
At the end of the day, jot down three things that went well. You might be surprised by how much good each day holds that you hadn't even noticed before.

💬 Share Appreciation Out Loud
Tell someone when something they did mattered to you. This one serves a double purpose: it boosts wellbeing for both of you.

Gratitude and joy aren’t about ignoring the hard things. They’re about helping your system hold both: the challenges, yes—but also the moments that remind you you’re still connected, still supported, and still alive to beauty.