Inner Healing Resources LLC

23/07/2025

14/07/2025

Finding Your Calm: A Simple Guide to Box Breathing

As a counselor, I often see individuals grappling with stress and anxiety. In our fast-paced world, it can feel impossible to hit pause and find peace. That's why I'm excited to share a simple yet powerful technique: Box Breathing (also known as Square Breathing).

Box breathing is a quick, discreet mindfulness practice that helps regulate your nervous system, reduce anxiety, and improve focus. Think of it as a mental reset button you can use anywhere, anytime.

How it Works (The "Box" Method):

Imagine drawing a perfect square with your breath. Each side represents an equal count of four seconds:

Exhale completely.

Inhale slowly through your nose for 4 counts.

Hold your breath for 4 counts.

Exhale slowly through your mouth for 4 counts.

Hold your breath for 4 counts.

Repeat the cycle.

Aim for 3-5 minutes, or as long as feels comfortable.

Important Considerations:

While box breathing is safe for most people, it's always wise to listen to your body. If you have a respiratory condition (like severe asthma or COPD), a heart condition (including high or low blood pressure, or a history of heart problems), or are pregnant, please consult with your doctor before trying breath-holding techniques. If you feel dizzy, lightheaded, or uncomfortable at any point, stop immediately and resume normal breathing.

REFERENCE:

If you’ve ever felt anxious or overwhelmed, some well-intentioned person has probably told you, “Just breathe.” When you’re in the midst of a stressful moment, though, that can be much easier said than done. The box breathing technique, a simple but powerful method of focusing on your breath...

14/07/2025

Change Yourself When Nothing Else Can Be Changed

“When we are no longer able to change a situation, we are challenged to change ourselves.” — Viktor Frankl.

Life itself never changes. The person experiencing it does.

The weights never get lighter. You get stronger.

26/06/2025

VA Aid and Attendance: Financial Help for Wartime Veterans

Long-term care can be a heavy burden. The VA's Aid and Attendance benefit provides tax-free funds to help wartime veterans and their surviving spouses pay for care.

Who Qualifies?

Eligibility is based on three simple factors:

Service: The veteran served at least 90 days on active duty, with at least one day during a wartime period.

Wartime periods include WWII, Korean Conflict, Vietnam Era, and the Gulf War.

Service in combat is not required.

Health: A doctor confirms the need for help with daily tasks like bathing, dressing, or eating. This includes those in assisted living, nursing homes, or who are housebound.

Finances: The applicant's income and assets meet specific limits. Unreimbursed medical expenses can reduce countable income, which is a key part of the financial evaluation.

Who is eligible to apply?

A Wartime Veteran: Who meets the service, health, and financial criteria.

A Surviving Spouse: Who was married to a wartime veteran at the time of their death and has not remarried.

Need Help in North Carolina?

I can't apply for you, but I can connect you with trusted resources. In North Carolina, the best place to start is with a County Veteran Service Officer (VSO). These accredited professionals provide free assistance with the application process.

Find a VSO: Contact the North Carolina Department of Military and Veterans Affairs or your local Area Agency on Aging for a list of VSOs in your county.

Elder Law Attorneys: For complex financial situations, consider consulting with an attorney specializing in VA benefits.

Don't miss out on this valuable benefit. If you think you or a loved one might qualify, reach out today to connect with a resource that can help.

09/06/2025

As we grow older, we begin to see with new eyes. What once felt urgent fades, and what truly nourishes us comes into clearer view.

We begin to value calm over urgency, and connection over the need to be right. Life humbles us—not to break us, but to teach us what truly matters. We come to see that not everything is worthy of our time, our energy, or our emotional investment.

In our earlier years, we may have chased after things that felt urgent—approval, attention, conflict, or even connections that didn’t nurture us. But with time, we begin to see more clearly. We realize how much we once carried that wasn’t truly ours. And slowly, with compassion, we begin to let go.

We stop forcing relationships that don’t feel reciprocal. We release the need to fit into spaces that don’t welcome our whole selves. We no longer feel compelled to explain ourselves to those unwilling to understand. Instead, we begin to grow inward—quietly, gently, and with deeper wisdom.

With age, we come to embrace the stillness of quiet mornings—the gentle pause before the day unfolds, where silence invites clarity, and the soft light reminds us of life’s simple, sustaining gifts. We come to appreciate the steadiness of simple routines, and the beauty of sincere connection. We learn that silence can be a form of self-respect, and that distance can offer clarity and care. We see that not every reaction is needed, and not every challenge must be met head-on.

Growth, at its heart, brings acceptance. We learn to meet people where they are and let situations be what they are, without losing ourselves in the process. Rather than trying to change others, we shift the focus inward—toward our own healing, our own peace, and our own becoming.

And in that stillness, something beautiful happens: we begin to feel more alive. The noise softens, the pressure lifts, and the path ahead becomes more rooted in purpose. Life becomes less about proving ourselves and more about honoring who we are—right here, right now.

So if you find yourself growing quieter with time, know this: it isn’t because you have less to say. It’s because you’ve learned to honor what’s truly worth your voice, your time, and your heart. This, too, is growth. And you are worthy of every step you take on this gentler, wiser path. Susan Intemann

“Do not grow old, no matter how long you live. Never cease to stand like curious children before the great mystery into which we were born.”
— Albert Einstein

09/06/2025

The Presence of PTSD doesn't mean the absence of courage....tilvalhallaproject.com

31/05/2025

Root Causes of Reimbursement Delays TRICARE EAST (HIUMANA)

Transition to New Claims Processor: On January 1, 2025, Humana Military transitioned its claims processing from Wisconsin Physicians Service to PGBA. This change led to significant disruptions, including outdated or incorrect provider data being transferred, resulting in claim processing failures .
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Systemic Data Errors: Providers reported being dropped from the system or having incorrect billing information, hindering their ability to submit claims. Some were told their National Provider Identifier (NPI) numbers were inactive, despite evidence of recent payments .
Military.com

Lack of Communication and Support: Healthcare providers experienced difficulties in obtaining assistance from Humana Military. Reports indicate long hold times, unresponsive support channels, and a lack of clear guidance on resolving issues .

Financial Strain on Providers: The delays have placed significant financial burdens on providers, especially small practices near military bases. Some have considered taking out loans, reducing staff, or discontinuing services to TRICARE beneficiaries due to the lack of timely reimbursements .
Military.com

Impact on Beneficiaries

Military families relying on TRICARE East have faced challenges accessing care as providers grapple with reimbursement issues. Some clinics have contemplated moving to a cash-only model, directly affecting patients who depend on TRICARE coverage .
Spectrum News
Government Response

In response to these challenges, U.S. Representatives Aaron Bean and John Rutherford have urged the Defense Health Agency to address the reimbursement failures, highlighting the severe impact on military families and community medical providers .
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Recommendations for Providers

Alternative Submission Methods: Humana Military has recommended that providers fax or mail claims to expedite processing .
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Engage with Elected Officials: Providers are encouraged to contact their congressional representatives to raise awareness and seek assistance in resolving reimbursement issues.

Monitor System Updates: Stay informed about updates from Humana Military regarding system fixes and claim processing timelines.
Military.com

For ongoing updates and community support, providers and beneficiaries can refer to forums such as Reddit's r/tricare where experiences and solutions are shared.

31/05/2025

It has been awhile..I know. I am still in-private practice doing mostly virtual. I will let you know when my new web-site is up and going, which will include BLOGS, Resources and Occasional Videos (all of these will appear on my FB Page)