Quick refresher: not all women menstruate and not all who menstruate are women. 

No matter your gender/gender expression, there are significant and serious risks with having a menstrual cycle. The menstrual cycle can have intense energetic, emotional, cognitive, spiritual, and physical impacts. The menstrual cycle can be a time of intense connection or intense pain, even despair. 

As I share with you the wisdom I have been given, I want to name that so much of what I know about this topic, and the language I use, has come from a choir of voices and teachers. The particular work I share here is built from a psychoeducational and process group that my friend Nicole Julianne-White and I co-facilitate on the menstrual cycle. We built this work together, and Nicole contributed the bulk of the tangible material the group and psychoeducation aspects are built upon—massive gratitude for her contribution. 

I want to offer a conceptualization of the menstrual cycle that helped me transform my relationship with my menstruating body. The more of a relationship I cultivate with my body, grounded in reality, the better I am able to address concerns, nourish, and tend to appropriately. 

Before I continue I want to note two things. The first is that I am not a medical doctor and this is not medical advice. Please check with your primary care physician for your own unique blend of biology. The second is the impact and changes that birth control can have on the menstrual cycle. This is such a valid and important option for so many of us. If you do not have a bleed, you can follow these seasons in a more spiritual or somatic way. 

The conceptualization that has helped me transform my relationship with my menstruating body and menstruating cycle (when I have it) is seeing it as the inner seasons. That is, think of the monthlong menstrual cycle as a condensed and monthly cycle of the four seasons. 

Inner Winter (Menstruation, Bleed and/or Start of the Cycle) 

•  Theme: Rest, letting go, turning inward

Inner Spring (Follicular Phase, Pre-Ovulatory)

• Theme: Renewal, curiosity, playfulness

Inner Summer (Ovulation)

• Theme: Expansion, connection, vitality

 Inner Fall (Luteal Phase)

• Theme – Boundaries, shadow work, discernment

I hope this gives you, lunar or solar or eclipse body, a deeper awareness of the intelligence that is within us. 

About the Author: Hi, my name is Bre Smith (she/they)! I am a queer White woman from the South. In my current graduate studies in Clinical Mental Health Counseling at Saybrook University, I continue to explore new ways to merge my academic learning with my passion for wellness and mental health. This work builds on my M.A. in Humanistic & Existential Psychology from the University of West Georgia and experience in the mental health field in adolescent residential, adult case management, and foster care counseling. As the Vice President of my school’s Queer Alliance Collective club, I am particularly focused on creating spaces that are safe, inclusive, and affirming. I am an adjunct faculty at Chattanooga State Community College where I teach Introduction to Psychology courses.

When I’m not counseling, studying, or teaching, I enjoy moving my body, exploring the outdoors, traveling, playing music, laying on my couch, creating art, tending to my plants and garden, and spending time with loved ones.

Also in my previous post, we explored how the Western interpretation of Freudian psychological text, attributed mystical and divine aspects of psyche to human mental processes. This was further exacerbated with the Western adaptation of the Cartestian split. The cartesian split is the oversimplified interpretation of Descartes work, the belief that mind and body are separate entities with an emphasis on mind over matter. 

I feel this prioritization of mind above and separate of body, and the exclusion of divine mysticism, has left the majority of Western psychological practice stilted and incomplete. In the last decade we have seen a return to incorporating body processes and wisdom into psychological process with somatic approaches like EMDR, brainspotting and authentic movement. I believe body practice is necessary to full efficacy of any psychological practice. 

I am also seeing a consistent seeking for and calling in spirit or psyche into therapeutic practice. I previously shared the prevalence of religious trauma that many clients of my private practice have experienced in the past.

We are seeing younger generations and individuals that have turned away from religious and spiritual practice. 

Following the depth tradition for healing, we see a major gap in the healing approach, without incorporating the soul, we lose a complete dimension of the Self. Jung shared that was remains unconscious in the self will seek integration through whatever means are available. I believe that what is unconscious is constantly speaking to us through dream, symbolism, feeling and physical dis-ease. It is no wonder that we see a culture struggling with a healthy sense of Self and deeper meaning. My hope is that as therapists, we bring Soul back into psychology and even when we don’t have the answers, which many times we do not, we can encourage the client’s soulful exploration. Could there be something more at play, less literal and more poetic. 

“When we relate to our bodies as having soul, we attend to their beauty, their poetry and their expressiveness. Our very habit of treating the body as a machine, whose muscles are like pulleys and its organs engines, forces its poetry underground, so that we experience the body as an instrument and see its poetics only in illness.” 
― Thomas Moore, Care of the Soul: A Guide for Cultivating Depth and Sacredness in Everyday Life

Elani has been working as a life coach since 2012. She began working in this field after completing personal self-development and mindset work that helped her work through her own eating disorder and anxiety issues. When she found herself feeling incomplete with the mindset approach she began working with a yoga and Daoist mentor in New York City and was fascinated by the way our psychology mirrored our physiology and vice versa. Elani would later bring this training into her graduate thesis work and as well as her work with therapy clients. Around this same time, Elani also began working with a spiritual mentor and iridologist. This study led to the inclusion of meditation in both her personal and professional practice.

In 2016, Elani realized she had a great deal to learn about human psychology after witnessing a psychotic episode in a close family member. This experience caused her to seek out her own therapist and through that journey Elani chose to return to school for a masters. She completed her degree in Counseling Psychology from Pacifica Graduate Institute in 2021. Pacifica is a graduate school based in the depth psychological approach and this orientation informs Elani’s work with both therapy and coaching clients. She is currently working with individuals, families and couples in Colorado. You can read more about depth work and Elani by visiting her website at ElaniNicole.com. She also offers a complimentary consultation to anyone interested in the potential of working with her and you can book that using this link: https://elani-engelken.clientsecure.me/

My basic definition of anxiety is “fear of the future.” 

Our minds get caught up in a lot of “what ifs” and before long, our bodies are joining in, and we find ourselves having trouble breathing, with hearts racing, feeling very restless, perhaps some nausea or heartburn. 

When this happens, I am in full flight or fight mode, and my nervous system is reacting as if there is a large, hungry lion in the room and I need to run to escape. This is what a panic attack might look like, and most people who experience them develop some method of self soothing to cope. They might go for a walk or run, or listen to calm music, or slow their breathing down.

Other people live with chronic, ongoing daily anxiety that just chews away at their minds, damaging mental and physical well being.  It’s as if the train tracks for anxiety have been laid down in the mind many years ago and that train keeps chugging along on it.

In fact, that is what happens in our minds. Habits of thought repeat themselves over and over, and most of us don’t even realize we are having these thoughts. We are wired to worry and to anticipate trouble- this negative bias has protected humanity for many generations. We need to be able to anticipate problems ahead so that we can plan for them and be prepared. We don’t need to live in them all the time, though. A nervous system that is always set to high alert makes it very difficult to function in the world.

Also, we have the ability to rip these well -traveled tracks up, and to lay down new tracks, with a train carrying new thoughts now running along in our brains.

We start by understanding how those thoughts got there, and then move on to how to replace them.

People with trauma in their pasts often struggle with anxiety. Trauma can “set us up” for anxiety, based on what we have experienced in our pasts. Other people are simply wired to worry more.  Add to this that we do exist in a very challenging world that contains many things worth worrying about.

To take a holistic, spiritual approach to anxious thoughts is to acknowledge that they exist, and to accept that, for all of us, a certain amount of anxiety is simply part of being human. It can help to write down your anxieties, or to say them out loud.  This can help to stop the spiraling thoughts of one anxiety leading to another- all the “what ifs?” Movement is a great way to calm yourself- anxiety creates heat and energy in the body and working off the energy by walking or other movement can be very helpful. So is listening to music that calms you. 

Then there is using the calming breath.

Sometimes I think people downplay the importance of the breath because it seems too simple; and because it has become a catch phrase to tell someone, “Take a breath!”  However, slowed breathing is just what the nervous system needs in order to begin to calm itself, allowing blood to return to the brain so that our reasonable mind can function. There are many types of slow breath techniques; the one I like best for calming anxiety is a “cooling breath.”

Sit in a comfortable position, preferably with spine straight and shoulders relaxed. Begin by breathing in fully through the nose, filling the lungs completely. Pause for a second, and then slowly, slowly breathe out through the mouth. Repeat several times, until you find your heart rate has slowed. Bring your attention to your heart center, and notice what is coming up for you. Notice any feelings in your body. This is just sitting with emotions and allowing them to be. When thoughts come up that are anxious or negative, just let them go. You might even thank them for helping to keep you safe.

Now, get up and do this again the next day, even if this is not an anxious day for you.  With continued practice, it is possible to soothe the mind and the nervous system by tapping into your wider, deeper Selves: your soul and your spirit, your true being.

For learning more about how the brain and nervous system work and guidance with a spiritual perspective, I would recommend reading anything by Mark Waldman and Andrew Newberg. Mark is a psychologist and Andrew is an MD who studies neurobiology. Their writings bring together science and spirituality in a way I find very enlightening.

Faye Maguire, MA, LACC, is a People House private practitioner working with youth and adults, using a transpersonal approach to therapy. Counseling is her second career, after being a business owner for nearly 30 years. She enjoys working with people experiencing life transitions, grief and loss, depression, anxiety, trauma, addictions, relationship issues, and figuring out life’s direction, using a holistic approach. Please contact her at 720-331-2454 or at fayemaguire@gmail.com for more information.

There is a lot of talk of “boosting” immunity, which, though well intended, may not actually be ideal. Sending the immune system into overdrive unnecessarily can cause stress on the body, inducing allergies or inflammation, and in worst case scenarios, causing an autoimmune response. 

Another way to approach the idea might consider “optimizing” immunity, meaning that we support our body’s natural defense system by supporting it with what it needs and stripping away the things that detract from its ability to function well. 

Back to Basics

I may have mentioned this in previous articles, but it’s so easy to forget that it’s worth repeating. Any time a person has health issues they want to address, the first place to start is with the basics, including nutrition and adequate rest. Whole foods, especially an array of fresh vegetables, is vital to our body’s ability to function well. Fresh produce, healthy fats and protein are the premium fuel that our bodies run on. The more artificial ingredients a person ingests, the more deciphering the immune system has to do to figure out what’s safe and what isn’t as it works its way through the body. This takes up valuable energy that could be spent in other ways.

Soil based (as opposed to lab created) vitamins are an excellent addition to any health regimen. Even a diet rich in fruits and veggies can benefit from a balanced multivitamin, especially as we go into the colder months. Vitamins D and K are vital to immune health, and D has the added benefit of aiding mood and digestion, two components directly related to immune health (it’s not just a coincidence that you’re more likely to get sick when you’re under high stress). 

Additionally, probiotics support the gut not only in ease of digestion, but also fortifying the digestive tract as one of the front lines of immune defense. Beneficial bacteria support so many functions within the body that we haven’t even begun to understand. If you are familiar with the way mycorrhizal fungal networks help trees communicate with each other, I like to think of the beneficial bacteria within our bodies in a similar way, working to communicate between and support the various bodily systems on a micro level. 

Finally, rest often, and rest well. The human body does the vast majority of its healing work (i.e. immune defense work) during sleep. While it may be tempting to medicate yourself and work through a rough cold, you’ll actually end up staying sick longer, which will make you extra vulnerable to other infections for a longer period of time. Also, keep in mind that 8 hours is an average recommendation, and some people need more than that to function well. If you are sick, you will most likely need even more sleep in order to heal and feel better, so if you find yourself sleeping 10 or 12 hours, enjoy the rest. Your body is extremely intelligent and is working to do what it needs to do to get you feeling better. 

If All Else Fails

There is a saying in ancient Chinese medicine that goes something like this, “If we must resort to the use of herbs and treatments, we have already failed.” It’s a bit of a dim outlook, but the essence of the message is fascinating: the idea is that if we take care of ourselves with proper rest, movement, meditation and nutrition, our bodies will not become sick in the first place. 

That being said, we all need a little extra help sometimes. Here are some herbs that work as immune modulators, meaning they do not necessarily “boost” the immune system, but they help it to work in its most beneficial way. Herbs in this category tend to be high in polysaccharides and saponins, which benefit immunity. Often the herbs in this category also work to tonify the nervous system (again we see the nervous system / immune system connection). 

Astragalus  Astragalus membranaceous – Astragalus is a deliciously sweet root often simmered in teas, soups and stews to ward off colds and viruses. A member of the pea family, it, along with garden peas, are actually some of the few non-toxic plants in this family. It supports the adrenal glands, heart, lungs and liver. Research has shown that astragalus increases the production of white blood cells, antibodies and interferon, but in such a way that is safe to take over an extended period of time. In TCM, astragalus is believed to strengthen the wei qi, an energy that guards the body against imbalances caused by external influences (such as colds and viruses). 

Licorice Glycyrrhiza glabra – Another (non-toxic) pea family plant, licorice is often mistaken for anise, which is actually closer in flavor to the classic black licorice candy. Licorice root is sweet and moistening, supports adrenal function, and is quite a well-known antiviral plant. It can keep viruses from entering cells, stop their replication, inhibit their growth, and also encourage the immune system to work against infection. Its primary antiviral component is glycyerrhizin (of Greek origin, meaning “sweet root”), which is 50 times sweeter than sugar and gives licorice root its signature taste. Like astragalus and reishi, licorice is used to feed and strengthen qi, or the intrinsic life force. Note: licorice should not be taken regularly by those with high blood pressure, or at high doses for an extended period of time as it can increase blood pressure in general. It is also quite sweet so you don’t need take a lot to get the benefits!

Reishi Ganoderma lucidum, Ganoderma tsugae – Reishi mushrooms are considered the “elixir of life” in much of traditional Chinese medicine. They are, in fact, a powerhouse of a fungus, supporting the immune system and the nervous system, among a host of other benefits. Taken daily, reishi tonifies the parasympathetic nervous system as well as the adrenal cortex. Studies have shown reishi to regulate (i.e. increase or decrease as needed) cytokine response, and to improve T lymphocyte and macrophage production. This is only a short list of the many benefits reishi provides. If I could only use one medicinal herb for the rest of my life, it would probably be reishi!

Any of the above herbs can easily be found at health food stores in tincture (alcohol-based) form, and dried astragalus and licorice can easily be simmered in a tea mixed with other herbs such as mint, rosehips or elder berries (1T of tea mix for every 8 ounces of water, simmer, covered, for 20-30 min.). Reishi is a bit trickier as it’s extremely dense and takes several hours to extract in water, therefore tincture is often the preferred method of use.

I hope this has been a helpful starting point for your winter wellness routine. If you are interested in a custom tea blend, you can reach out to me at Megan@Freyjaha.com. May the cooler months offer a warmth of spirit!

Major Depressive DO is one of the most commonly diagnosed mental health issues in our world today.

Most patients are treated with a combination of medications and therapy, and many people experience an improvement in their symptoms. However, many do not. Or sometimes, this treatment works for a while, and the depression starts to return. Medications may be adjusted, and a different therapeutic approach tried. These are generally accepted practices, and I encounter many clients who are comfortable with the idea that, “I simply have a chemical imbalance, and I must accept it and maintain my treatment.” This is successful treatment, and I am thankful we have behavioral and medical treatments to aid our clients.

What if we instead see depression as a spiritual crisis, a “dark night of the soul” that springs from living an unfulfilling life devoid of meaning, or from a lack of deep personal connections with other human beings?

What if I have a sense of not belonging to my family, my friend group, my work team?

And what if I just continue to live my life, going through each day stoically, telling myself there is something wrong with me, that other people seem happy, that I just need to keep going and be grateful for what I have? This seems to be an acceptable course of action for many people, but what if, for some people, there are ongoing feelings that there could be more to life, but they have no idea how to accomplish it?

Depressive symptoms often include a sense of emptiness, a lack of enjoyment in life, a sense of worthlessness or hopelessness, disengagement from social connections, and a feeling that life challenges and obstacles are just too great to be overcome. So many people tell me, “I am just overwhelmed. All I can do is cry. Or sleep.”  Depression often comes after major life changes or losses, and can sometimes be intertwined with grief. Depression often accompanies chronic pain or disabilities. Depression is a part of trauma and anxiety related disorders.

Therapeutic empathy is a big part of the therapeutic bond. 

It can be challenging to simply be with another’s pain without wanting to fix it. However, studies have shown, and most clients will affirm, that it is the therapeutic bond which is the most important part of healing for the client.  It shows that the therapist can be present with the suffering of another human being, that or she is not suffering alone.

This is spiritual connection, being a fully present witness to another’s pain without trying to get right to work on healing it. Acceptance of the pain and struggles of life can be the first step to healing it.

Although therapists are trained to only disclose personal information to a client when absolutely necessary, I believe that sometimes it can be helpful to disclose our own struggles with depression, substance use, or other mental health issues. This can help in creating a sense of equality between the client and therapist, and when there is a sense of equality, there can be a therapeutic bond as well as a spiritual bond that can be healing for the client. There can become what the mystic Martin Buber called the I-Thou relationship, in which each person is involved in creating a sacred, healing bond.

Spiritual tools used in therapy can include asking clients to try meditation, if they aren’t already practicing meditation. I encourage my clients to meditate, and sometimes will practice with them in session. We talk about the goals of meditating, and why it can be so helpful with depression. Depression takes us away from our higher and deeper selves, the spirit and soul that are our true selves.

I like to think of spirit as being our higher self, the expanded and free self that has perspective and knows that “this, too, shall pass.”

The soul is our inward, deep self, quiet and filled with eternal peace and wisdom.  These essences surround and fill our physical bodies, but when we are depressed, we have forgotten-or never knew- these parts of ourselves that, as Ralph Waldo Emerson said, can never be hurt or damaged. Meditation can open us up to our essence, our inner peace and outer knowing, that eternal aspect of ourselves that cannot be hurt or suffer.

Yoga, Tai Chi, or martial arts practices can be helpful in healing depression, and serve as true mind/body/spirit practices that will often unleash some deeply held feelings in our bodies. I will never forget a yoga session during which “Pigeon Pose” caused a huge outpouring of tears that was nearly uncontrollable. I was embarrassed to be weeping in front of other people, but the teacher came to me, put her hands on my back, and just sat with me till the tears stopped. I didn’t know what was happening, or why. She explained that I had been holding on to some hurt, and it was in the parts of my body stretched by the pose. I was able to explore this through journaling and gained an understanding of what painful memories I had been carrying in my hips. True mind, body, spiritual healing.

Here is a list of some of my favorite mind/body/spirit teachers and authors:

Mona Lisa Schultz

Jack Kornfield

Tara Brach

Eckhart Tolle

Thich Nhat Hanh

Faye Maguire, MA, LACC, is a People House private practitioner working with youth and adults, using a transpersonal approach to therapy. Counseling is her second career, after being a business owner for nearly 30 years. She enjoys working with people experiencing life transitions, grief and loss, depression, anxiety, trauma, addictions, relationship issues, and figuring out life’s direction, using a holistic approach. Please contact her at 720-331-2454 or at fayemaguire@gmail.com for more information.

I think we’ve probably all seen it by now, from It Girls to Instagram – crystals are having a moment. While it may seem like a recent trend, there is something beautiful, magical and mysterious that’s drawn humans to rocks and minerals throughout history. It’s no coincidence that the Hope Diamond is one of the most highly visited museum objects in the world. 

My own love affair with crystals started when I was about 7 years old. I began a rock collection, taking pride in each new selection I added to my windowsill. Some stones I found in the woods behind my house, some were purchased at rustic gem and mineral shops I came across with my parents. In those stores I would take my time looking over everything, curious about the ones I had never seen before, finally settling on the select few I would take home with me. I loved every one of them. 

For a long time I didn’t know what else to do with them, other than admire them from my bed. My grandmother had a few tumbled stones of her own and I would sometimes see her holding them with her eyes closed, gently turning them in her fingers. 

It wasn’t until many years later that I met a crystal healer and some deep internal light of recognition was set aflame. It was a moment I had been waiting for my whole life without ever really realizing it. That very special encounter spurred a chain of events that unlocked a deeper understanding – and pride – of who I really am. 

I now work in tandem with stones and other methods of energy healing in order to bring a sense of peace and calm to those who come for sessions. Different types of crystals can be used to quiet the mind, clear away unwanted energy, and bring a deep sense of centeredness to the body. I’m consistently amazed by the tangible effects stones have on people, no matter how skeptical they may be. 

Below are a few of my favorite crystals – all of which are abundantly available and affordable – to clear away stress and help bring you back to yourself. 

Lepidolite

Most people are attracted to lepidolite purely based on its appearance, and it’s easy to see why. It often resembles a pearlescent, lilac-colored mica. Lepidolite is my favorite “quite the mind” stone. When someone is keyed up from stress, or even reeling from an argument with a loved one, holding a piece of lepidolite helps draw that energy down, replacing feelings of agitation with a soothing blanket of tranquility. Naisha Ahsian says in The Book of Stones, “Lepidolite is deeply relaxing and is one of the most powerful stones in for countering stress, worry, fear, grief, and other traumatic emotional frequency.”

Sodalite

My beloved teacher always referred to sodalite as “etheric soap,” and that is a very apt description. When a person feels their mind is “on the hamster wheel” and just won’t stop moving, sodalite is a wonderful remedy. By taking two stones and placing them on either side of the head, behind the temples within the hairline, you can almost see the incessant thoughts start to dissipate. Its gift is in helping one to stay focused on the present moment, without worry of the past or future.

Amazonite

Amazonite is a stone of personal truth, activating and aligning the heart and throat in order to more effectively express one’s inner truth without fear of confrontation or conflict. In this sense it is also helpful for setting personal boundaries. In addition to that, amazonite is helpful even when someone doesn’t know exactly what they want or how they feel about something. It points the way to inner wisdom, even going so far as to illuminate one’s own gifts and talents if they are having trouble unearthing them. 

Emerald

Emeralds are part of the beryl family, all of which are deeply relaxing to the physical and emotional bodies. Rough emeralds are easy to find at gem and mineral shows. Though they may not be as bright and shiny as those you may see in a jewelry store, they’re very supportive stones to have in your repertoire. When a person is feeling a general sense of heaviness, emerald gently diffuses that into a feeling of hope, encouragement and abundance. It helps to remove feelings of unworthiness, supporting the heart and helping to attune oneself to the frequency of Divine Love. 

A Quick Note on How to Use Crystals

Here’s the short answer: it doesn’t have to be complicated! Holding a stone while you sleep, meditate, or simply close your eyes is an easy way to connect with its energy. If you’re lying down, you may feel moved to place a stone over a certain part of your body, such as your heart, solar plexus, or third eye. You can even place one under your pillow at night, assuming it’s comfortable. The general consensus is that the human energetic field extends about three feet on all sides, so as long as your chosen crystal is within that vicinity, you can be sure it’s having a beneficial effect. The most important aspect in connecting with stones is finding a way that resonates with you personally. 

Where to Find Crystals

My favorite place to find crystals are gem and mineral shows. Denver has a great one at the coliseum (with outposts in hotels such as The Clarion throughout the city) in early September every year. Though it can be a bit overwhelming, taking your time to look through vendors and find special stones that resonate with you is a very rewarding experience. You also tend to find great variety as well as great prices at these sorts of shows.

Nature’s Own is a store in Nederland, with an excellent variety of quality stones. Also local but with a great online store is Pink Heart Healing. Beth Ann has a wonderful collection of stones to choose from, all with detailed descriptions of what they are helpful for. Happy rock shopping!

I hope you enjoy your exploration of the many healing qualities crystals have to offer! 

~Megan

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About Me

I’ve always been interested in the many varieties of alternative healing. Before I knew anyone who actually practiced them, I would read books about everything from shamanism to past life regression. 

I began my own journey into the healing arts studying herbalism in the Blue Ridge Mountains of Virginia. It was there, learning about plants in their medicinal and spiritual aspects, that I finally found a home for my wandering soul. It was a blessing to then move to Colorado and find a community of people doing the things I’d been so excited to read about in books! 

I now incorporate herbalism, crystal healing and reiki into my practice, as well as  currently studying shamanic healing in the Norse tradition with the hopes of offering that in the future. For more information, feel free to visit my website, Freyja Healing Arts.