We’re living in a time that glorifies productivity, where the pressure to do more often comes at the expense of our well-being. We’re constantly bombarded with messages to fix ourselves—take a pill, lose the weight, buy the next product promising peace or happiness.

But healing doesn’t have to come in a bottle, box, or something outside of yourself. There’s another path—one that invites you to come home to yourself, or holistic living.

What Does It Mean to Live a Holistic Life?

Holistic living means caring for your whole self—mind, body, and spirit—not just one part of you in isolation. In our culture, we’re taught to live from the neck up—solving problems with logic, pushing through fatigue, overthinking our way through life. But we’re not just heads on a stick! We’re also emotional, physical, and spiritual beings. And when we ignore those parts of ourselves, we start to feel disconnected, depleted, or stuck.

Living holistically means becoming aware of what your whole self is needing:

● Maybe your body is asking for rest, not another workout.
● Maybe your emotions need space to move, not to be shoved aside.
● Maybe your spirit is craving connection, beauty, or something meaningful—something more than just crossing tasks off a list.

Checking off self-care boxes like “eat healthy,” “go to therapy,” or “take a bath” can help, but true holistic care goes deeper. It’s about learning to listen inwardly and caring for yourself in a way that honors the full complexity of being human.

Why We Feel Fragmented (and Why It’s Not Your Fault)

Let’s be honest—living a holistic life isn’t easy in today’s world. There are systems all around us that make it hard to stay connected to ourselves in a real, meaningful way.

Capitalism pushes us to constantly work and produce just to survive. Patriarchy leaves women, mothers, and marginalized groups overwhelmed and unseen. Hustle culture glorifies burnout as a badge of honor. Social media pulls us away from our own inner knowing and into a constant loop of comparison or numbness.

When you’re constantly navigating all of this, of course you start to feel fragmented. Of
course it’s hard to feel whole.

Common Signs of Fragmentation

Do you remember when we used to have to de-fragment our computers so the information could be reorganized, helping them to run more smoothly (I may be aging myself here)? That’s kind of how fragmentation works in us, too. When different parts of ourselves—our mind, body, emotions, and spirit—get disconnected or disorganized, things stop flowing the way they’re meant to.

You might notice signs like:
● Feeling numb or checked out
● Constant tension or exhaustion, no matter how much you rest
● A lack of creativity, joy, or spiritual connection
● Overwhelm, burnout, or anxiety that seems to creep in for no clear reason

These signs of disconnection do not equate to a personal failure. Rather, it’s a completely natural response to systems that ask too much of us and offer too little support.

Gentle Steps to Begin Your Holistic Journey

Starting (or continuing) your holistic journey doesn’t have to feel like a big undertaking, or another task on your already full to-do list. The whole point of a holistic lifestyle is to bring more ease, simplicity, and alignment into your everyday life.

Many people who live a holistic life step away from the toxic systems we talked about earlier. They learn to say no to the hustle, to question old stories or patterns, and to find peace in a slower, more authentic rhythm. Holistic living is about coming back to yourself in small, meaningful ways.

Prompts for Holistic Living

Here are a few gentle ways to start tuning in:
● Take five quiet minutes to breathe and notice sensations in your body.
● Ask yourself: “What part of me needs care today—my mind, body, or spirit?”
● Make space to create something just for you—like scribbling with both hands to release tension.
● Start (or revisit) a simple ritual like morning tea, journaling, or lighting a candle with intention.

You Don’t Have to Do This Alone

Hi, I’m Leanne—a holistic, trauma-informed art therapist in Denver supporting women and mothers who feel overwhelmed, disconnected, or burned out. I believe healing happens in relationship—with ourselves, with others, and with the world around us.

One of the most powerful parts of healing is remembering that you don’t have to carry it all alone. You’re allowed to be supported—in fact, we’re wired for it.

Whether you’re navigating anxiety, perfectionism, identity shifts, or the quiet ache of feeling like you’ve lost parts of yourself, therapy can be a place to slow down, breathe, and return to your wholeness.

If you’re ready for more personalized support, I’d love to walk alongside you. You can learn more about my offerings at www.wildsunflowerwellness.com or find me on Instagram @wildsunflowerwellness.

About the Author: Leanne is a Denver-based art therapist, perinatal mental health specialist, and space-holder for deep-feeling women and mothers who long to return home to themselves. Blending creativity, mindfulness, and somatic approaches, she guides clients through the sacred work of remembering who they are beneath the noise of trauma, perfectionism, and overwhelm. Discover more at www.WildSunflowerWellness.com.

But here’s the truth: Betrayal isn’t just about what someone else did to you. It’s about what happens inside you when trust is shattered. And the good news? You have the power to heal, rise, and reignite your life in a way that’s stronger than before.

What is Betrayal?

Betrayal is the breaking of trust in a way that feels personal, painful, and often unexpected. It can come in the form of:

• Infidelity: A partner cheating, whether emotionally or physically.
• Deception: Lies, secrets, or manipulations from someone you trusted.
• Abandonment: A friend, family member, or partner emotionally or physically walking away.
• Broken Promises: Commitments that were made and then discarded.
• Workplace Betrayal: A boss, colleague, or company undermining or exploiting you.

At its core, betrayal isn’t just about what happened—it’s about how it makes you feel: blindsided, foolish, disposable, unworthy. It cuts deep because it challenges what you thought was safe and true.

The Impact of Betrayal

Betrayal doesn’t just hurt—it rewires your brain. Studies show that betrayal can trigger the same neurological response as physical pain. It can lead to:

• Emotional Whiplash: A mix of rage, sorrow, confusion, and disbelief.
• Self-Doubt & Shame: “How did I not see this coming?” “Was I not enough?”
• Anxiety & Hypervigilance: The fear that it could happen again.
• Loss of Identity: Who are you when the story you believed about your life gets rewritten?

But betrayal, as devastating as it is, does not define you. It’s a temporary wound, not a final destination. And just like any wound, it can heal—with the right care.

How to Heal from Betrayal

Healing isn’t about “just getting over it.” It’s about moving through it with intention. Here’s how:

1. Name It, Feel It, Own It
Pretending betrayal didn’t happen doesn’t make it go away. Allow yourself to feel the pain, name the emotions, and recognize that your experience of being victimized, wounded, and betrayed is valid.

2. Stop the Self-Blame
Betrayal says everything about the betrayer and nothing about your worth. Repeat after me: I am not responsible for someone else’s choices. I am not the cause of somebody else’s choices.

3. Rebuild Trust—With Yourself First
The real loss in betrayal is often self-trust. You might wonder, “How did I not see this?” Instead of staying stuck in self-doubt, commit to rebuilding trust in your own instincts, choices, and power.

4. Take Back Your Power
Betrayal can make you feel powerless, but you are anything but. Reclaim control by setting boundaries, seeking support, and choosing your next steps on your terms.

5. Rise & Reign
Betrayal is not the end of your story. It’s the catalyst for a new chapter. Whether through therapy, coaching, movement, or creative expression, healing is about reclaiming joy, confidence, and your next best life.

Your Betrayal Doesn’t Define You—But Your Healing Does

Yes, betrayal knocks you down. But you are not broken. You are becoming. Stronger, wiser, and more in tune with your own power than ever before.

So, take a breath. Stand tall. And know this: You are worthy of trust, love, and a life that honors every single piece of who you are.

Ready to heal, rise, and reclaim your power? You can! Let’s do this together.

Lora Cheadle is a former attorney turned betrayal recovery coach, speaker, and author of FLAUNT! Drop Your Cover and Reveal Your Smart, Sexy & Spiritual Self and It’s Not Burnout; It’s Betrayal: 5 Tools to FUEL UP and Thrive. She helps others reclaim their confidence, self-trust, and joy after betrayal—on their terms. Learn more at www.LoraCheadle.com.

What is Self-Care? 

Self-care encompasses intentional actions and habits that prioritize your physical, emotional, and mental well-being. It’s about nurturing yourself, replenishing your energy, and cultivating resilience amidst life’s challenges. As counselors, we often encourage our clients to integrate self-care into their routines as a cornerstone of their mental health journey.

Why is Self-Care Important? 

In our fast-paced world, it’s easy to neglect our own needs while attending to the demands of work, relationships, and daily responsibilities. Neglecting self-care can lead to burnout, stress, and diminished mental health. By prioritizing self-care, you’re investing in your ability to handle stress effectively, maintain emotional balance, and sustain healthy relationships.

Practical Strategies for Self-Care:

1. Physical Self-Care:
   1. Exercise Regularly: Engage in activities that you enjoy, whether it’s yoga, jogging, or dancing.
   1. Eat Nutritious Meals: Fuel your body with balanced meals that support your energy levels and overall health.
   1. Prioritize Sleep: Aim for consistent sleep patterns to recharge your body and mind.
2. Emotional Self-Care:
   1. Practice Mindfulness: Incorporate mindfulness exercises or meditation into your daily routine to cultivate present-moment awareness.
   1. Express Gratitude: Keep a gratitude journal or take time to reflect on the positive aspects of your life.
   1. Set Boundaries: Learn to say no to commitments that drain your energy and prioritize activities that bring you joy.
3. Social Self-Care:
   1. Connect with Others: Nurture supportive relationships with friends, family, or community groups.
   1. Seek Support: Don’t hesitate to reach out to a counselor, therapist, or trusted confidant when you need to talk or process emotions.
4. Intellectual Self-Care:
   1. Engage in Learning: Stimulate your mind by reading books, taking up a new hobby, or attending workshops.
   1. Challenge Yourself: Set realistic goals that encourage personal growth and achievement.

Implementing Self-Care

Start small and gradually incorporate self-care practices into your daily routine. Remember, self-care is not selfish—it’s an essential investment in your well-being that allows you to show up fully for yourself and others. As counselors, we encourage our clients to explore what works best for them and to adapt their self-care routines as needed.

Self-care is a journey of self-discovery and self-compassion. By prioritizing your own needs and practicing self-care consistently, you’re taking proactive steps toward maintaining good mental health and enhancing your overall quality of life. Remember, you deserve to thrive.

I invite you to reflect on your current self-care practices. What small change can you make today to prioritize your well-being? Whether it’s scheduling time for a hobby, setting aside moments of solitude, or seeking professional support, take that step toward nurturing your mental health.

About the author: Deanna serves as a Counseling intern with expertise at People House. Focusing in an Emotionally focused and Internal Family System approach, she employs a strength-based perspective when working with individuals. Deanna finds fulfillment in collaborating with people from diverse backgrounds, particularly those who are neurodivergent, dealing with trauma, or facing challenges related to anxiety and depression. If you’re interested in seeking support from Deanna, feel free to contact her via email at deannaedwards@peoplehouse.org.

The other day I was noting how these natural cycles live in human beings and how important cycle is to mental health. I have recently  noticed a resurgence of support and advocacy for rest. Many are talking about work, life balance and congratulating one another for taking a vacation or turning off their phones. And yet, the majority of our time is spent at work, pushing for consistent growth, failing to recognize that there is no cycle or balance in constant increase and productivity.

Many of my clients struggle with sleep.

Sleep is one of the most vital natural experiences for health and well-being. Good sleep and rest come from an ability to let go, to surrender, to embrace the darkness and wake-up the next morning revitalized, ready to embrace the new day.

Our capitalistic society is not built for surrender and darkness. The emphasis on knowing, control, doing and achieving. This ability to release into sweet dream time, an experience so innocent and tender, is counter to our conditioning and our mental health is taking the toll. 

The sweet rhythm of nature and the almost imperceptible but familiar shift into autumn reminds me of the divine order and ever balancing rhythm of life, inviting me to allow myself to return to my own internal balance and cyclical rhythm. I invite you to tune back into your natural and sacred cycles, being reminded of the organic simplicity of being. 

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/

I think of the coming of fall as a time when agricultural societies traditionally harvested their crops and prepared to store them for leaner months. I think of leaves beginning to droop on branches and their trees considering the right time to let them go. I think of cooler mornings and earlier evenings creating the space necessary to transition without haste. This kind of rhythm is what I yearn to attune to, and yet it feels so difficult to embody in a modern lifestyle.

Jung is quoted as saying, “[Man] feels himself isolated in the cosmos. He is no longer involved in nature and has lost his emotional participation in natural events, which hitherto had a symbolic meaning for him.”^[1] I want to retrieve my “emotional participation” and ensure that it is being dispersed with discernment. How can I set the boundaries necessary to refine my life’s purpose at this moment in time? The origin of the word “refine” means to “bring or reduce to a pure state or a condition of purity as full as possible”. What aspects of your life can you refine so that you are rededicated to the pure intention of your heart?

Below are some practices that I use in my own life, and instead of attempting to implement them all, I encourage you to implement the one that feels most resonant.

Tips for Refinement

1. Notice how your body feels when you are requested to commit to something.

When I am at capacity emotionally and/or physically, I tend to feel anxiety when someone requests something of me. The anxiety manifests as a dropping stomach, increased heart rate, looping thoughts, or rapid temperature fluctuations. When I am feeling more available, there is a feeling of lightness, openness, and warmth in my chest and stomach. My thoughts are calm, and there is a desire to move towards the request. Observe your emotional/physical state at the time of a request, and you will know what your current capacity is.

2. Pause before immediately responding to a request.

This is one that I actively struggle with because there seems to be a cultural expectation that any communication must be responded to immediately upon receipt although constant communication is a relatively new phenomenon. I know that I am ungrounded when I respond “YES!” to a request and immediately feel resentful of the space it is taking up on my calendar. If the matter is time sensitive, I will try to say something like, “Thanks for thinking of me! Let me look at my calendar and get back to you”. If I feel unclear about what my communication should be, I will come back to it after a day or longer. Most things are not in fact an emergency.

3. Take stock of all the priorities that are already occurring in your life before committing to another one.

Similarly related to #2, it’s important to be aware of what you are already doing in the “pause” you are creating for yourself. Different commitments occur at different intervals and take up different amounts of time. Is the request a one-time commitment or a recurring one? How does the request fit into your current and anticipated daily/weekly schedule? A practice that I have lovingly borrowed from my husband is to make an itemized list of all of my commitments for the next four months and to assess how the request may or may not fit into my schedule. Many times, I have realized how “full” my life already is after this exercise even though a specific day may feel uneventful.

4. Understand your limitations.

This one is a tough pill to swallow but will save you burnout and illness in the long run. As an empath and highly sensitive person, I have learned the hard way that I do not have the same capacity as other people. If I do not carve out regular time to decompress by myself, I become exhausted and irritable. If I can get it, I need one full day a week without any commitments or responsibilities. If I can’t manage that, I need at least one evening a week without any events scheduled. Knowing what you’re capable of is the purest form of self-respect, and “NO” is a word that we all could learn to use more.

^[1]Reproduced in Meredith Sabini (ed.), The Earth Has a Soul: The Nature Writings of C.G. Jung. Berkeley: North Atlantic Books (2002), 79-80.

Marielle Grenade-Willis is a current counselor with People House and has a MA from University of Colorado – Denver. With a B.A. in Sociology/Anthropology and a background in dance, dramatic, and vocal performance, she applies a somatic and systemic approach to the individualized work of counseling. Marielle works from a client-centered, experiential, narrative, and trauma-informed perspective with her individual clients. Prior to People House, she worked extensively in nonprofits focused on animal conservation, food access, and refugee welfare; and has had her poems read and published throughout the Front Range and beyond.