A Letter to My Anxious Friend

Many minds in our beautiful world are troubled with anxiety and worries. It is a prevalent burden amongst friends, family, colleagues, and just fellow humans. One such human is a close friend of mine.

He has struggled with anxiety for as long as I’ve known him. He carries with him a heavy burden of worries that weigh him down like a loaded pack on a grueling hike. He has not yet learned to lessen the weight of his pack, still carrying that heavy load.

Today is his birthday, and for it, I thought that I’d write him a letter to give him some thoughts and help him see what I see in him (so much more than he sees in himself). So… here is a letter to an anxious friend of mine who I love dearly.


A Letter to an Anxious Friend

Dear friend,

You have struggled with anxiety for many years; I’ve been there a lot along the way. I’ve tried to help you through each moment. Anxiety has told you things that you’ve believed—many of them lies and exaggerations. Anxiety has told you things that have plagued your mind with a lack of confidence, clarity, and swagger that we both know you possess. I’ve been with you and I’ve seen it first-hand. I want to show you what I see—an outsider’s perspective from one who knows and loves you well.

Thought #1

First off, you should never feel inadequate or irregular for having anxiety as you do. You have accomplished an incredible amount, and anxiety has served a role in helping you reach each goal. It has pushed you to gain acceptance into a prestigious university, it has spurred you on to reach incredible milestones in your career, it has kept you out of harm’s way, it has helped you get good grades, make good friends, and so much more. The problem is when your anxiety’s volume is too loud—when it carries more weight than it should. I want to help you relate to it better, but do not forget the amazing things that you have accomplished and that there is nothing wrong with you. You have simply given a necessary and good thing too much power in your life.

Thought #2

Understand what your thoughts are and what they are not. They are stories that your mind tells you. Some of them are true, but many of them are false, unimportant, comical, unhelpful, and outrageous. Like a news network broadcasting in your mind, understand that it is not always going to be accurate or valuable. That news network will always be there broadcasting at times. Don’t try to avoid it; just understand that it does not need to weigh you down: they are just stories!

Thought #3

Connect with the here and now—the present physical moment. I know that sometimes you can feel like you are stuck in your head. You can feel disassociated from the world around you and alone with just your thoughts. Take a deep breath, feel the air come in and out of your lungs, and press your feet and toes firmly against the earth. You are here and now and nowhere else. Ground yourself in the present moment and notice through your five senses exactly where and when you are. No matter what your mind tells you, it is you who can enact change in the physical world right now.

Thought #4

Act according to your values, not your feelings. In the pursuit of what is important to you, you will feel uncomfortable. You will be anxious, sad, and in pain. That is ok. Ride with those feelings; don’t try to avoid them. What matters is that you are living according to what is important to you, regardless of how you feel. Get in touch with exactly what it is you value in life (not what your parents, friends, significant others, or anxiety values) and exactly what you want to see yourself become and keep that as your North Star. Let that drive your decisions, not your feelings. Accept that pain and anxiety will be along for the ride: they are along for the ride in every worthy pursuit.

Thought #5

My main and final thought: see what I see in you. In many ways, our friends know us better than we know ourselves. I know that you are one of the most personable, kind, good looking, funny, smart, hard-working people I have ever met. Sometimes your anxiety tells you otherwise, but I assure you, your anxiety is wrong. I see so much in you that I don’t think you see in yourself. I am fully confident in you and your ability to hurdle every obstacle that your anxiety says you can’t climb over. I’ve already seen you do it time and again.

Love you like crazy. Happy birthday big man.


Written by Blake Sanford

Building Friendships in Adulthood

Something not many people tell you when you grow up is that it’s hard finding friends as an adult. After high school or college, we often move or the people we grew up with move. Then life happens and we get busy. Friendships may dwindle or may become long distance. Sometimes, we may even feel lonely and crave what we see everyone else having… friendship. We are also probably alone more … not necessarily around our peers (i.e., roommates, classmates, teammates) as much in adulthood. As we enter adulthood, friendships take seem to take more effort. So how do we build friendships as adults? Where do we even start?

  1. Get out into the community

We are more likely to connect with people we share common interest with. For that reason, finding places in the community with hobbies you enjoy is a great way to start getting to know others.

Enjoy reading? There are plenty of book clubs to join around town.

Live for yoga? Check out a new studio.

Interested in martial arts? Try a jiu-jitsu class.

Don’t know what you like? Try something random and see if you like it or hate it!

We are creatures of proximity and similarity so after sharing a common hobby and crossing paths often, it is often easier to develop relationships.

In addition to this, there are many apps or Meetup.com groups to join where you can meet people. Almost like dating apps but for friends! Just be sure to be safe when meeting strangers in public.

  1. Broaden your friend groups

Most of us will go on outings with certain friends or friend groups. However, if we think about it, not all our friends know each other, and we don’t know all our friends’ friends (tongue twister much?). So next time you ask a friend out for lunch, invite them to bring another friend along or even invite two of your friends that don’t know one another to the same outing. Not only will you help your friends broaden their circle, but it also allows you to hit two birds with one stone by spending time with two different friends at once.

  1. Get specific

How many times have you messaged someone saying, “want to hang out?” or received the message “we should hang out.” When we are busy in adulthood, this message is so broad that it may be overwhelming at times because it then requires game planning.

So, my last tip is to get specific. What would you like to do? Are you wanting to spend time talking with this person or discovering a new activity?

Try getting specific with your invites like:

“Are you free to catch up with coffee at Kudzu Monday?”

“Want to hit a workout after work Wednesday?”

“Have you tried Axe throwing? There is a promotion for this weekend if you are free!”

This take the guessing and back and forth schedule comparing which can easily be forgotten through test messaging. It is also direct and to the point.

All in all, remember that you are not alone. Adulthood is glorious, messy, magical, confusing, and lonely. Many of us have had difficult times building and maintaining friendships even though we long for and crave belonging. It may take work, but it may also be very rewarding and worth it.


Written By Melany Rodrigues, MA

Grounding 101

Have you ever gotten so hooked by a thought you couldn’t hear the person talking to you? Or so focused on your panic you missed the point of a meeting? Thoughts and physical sensations can sometimes feel so overpowering that we lose touch of our surroundings and the task at hand. What to do about it? In this article, we talk about Grounding, a simple set of techniques to bring you back to the here and now when your mind and body are pulling you away.


What is Grounding?

Grounding is a temporary way to gain control and detach from emotional pain. Emotion pain looks different for everyone. For some, that’s racing or self-critical thoughts. For others, it may be chronic physical pain, anxiety, or irritability. Grounding will not solve the underlying problem causing the pain, but it buys you time to get through the situation without making it worse.


When to use Grounding?

Grounding can be done anytime and anywhere. Giving a speech in front of 500 people? Talking to another mom at your son’s soccer game? Asking your boss about vacation time? No problem. With most techniques, no one will even know you are grounding. Grounding techniques can be entirely covert, making them transportable and accessible in most situations. A secret superpower!


Types of Grounding

Physical Grounding

These techniques use the 5 senses or physical body. Examples include:

  • Using temperature (ice packs, splashing cold water on the face)
  • Movement (running on the spot, stretching)
  • Naming five things in the room you can see, hear, taste, touch, and smell.
  • Box breathing


Mental Grounding

These are techniques that are so mentally compelling or challenging they distract your mind. Examples include:

  • Saying the alphabet backwards
  • Playing a categories game by yourself or with others (name all countries that start with “B”)
  • Counting (e.g., to 400 by 4’s)
  • Describe an everyday event in great detail


Soothing Grounding

Think of how you might soothe a child, pet, or friend. Examples include:

  • Imaging a favorite place, real or imaginary (e.g., a vacation spot, family home)
  • Give yourself a hug
  • Use coping statements
  • Think of lyrics to songs or poems that soothe you

Tips: PRACTICE! There is no right or wrong way to ground. What works for you may not work for others. What works one day, may not be as effective the other. Be open! The key is to practice these techniques when you don’t need to ground. That way, they are more easily accessible to you when you need them.


By Naomi Ennis

“You Can’t Pour From an Empty Cup”: Why Self-Care Isn’t Selfish

Have you ever heard the saying, “You can’t pour from an empty cup”? Essentially, the saying means that in order for us as humans to effectively take care of others, we must first take care of ourselves. The notion is intuitive in nature, but can be more difficult to put into practice.

In fact, it is not uncommon for clients to share that making the time or space to engage in self-care activities may even feel selfish, when their to-do list (e.g., preparing their kiddos’ lunches, laundry, transporting children to and from sports engagements, work obligations, taking care of a sick loved one) seems a mile long.

However, self-care is not selfish. Self-care allows us humans to maintain balance and continue functioning like a well-oiled machine that increases our ability to help care for others. Just as you would not expect your car to run continuously for 5,000 miles without stopping for gas or having its oil changed, you too cannot expect that of yourself! Running on empty eventually leads to a machine that no longer functions.

With this in mind, I’d like to invite you to take a moment to check-in with yourself:

  • How full is your cup? Or, how full is your gas tank right now?
  • Do you need to stop and fill up?
  • What do you need in this moment? What activity or self-care behavior would help fill up your cup?
  • How can you regularly schedule checking in with yourself – and self-care practices– into your week?

Some clients enjoy scheduling a “cup check” as I like to call it into their daily routine. For some, that may be in the morning over a cup of coffee or a journal. For others, a good place to start is putting a sticky note in your car that says “self check-in” or something that creates a cue for you to check how full your cup is each day (e.g., on your way home from work). If you are running on empty, problem solve (or speak to your therapist or Wellness Mentor) on how to best help yourself so that you can be of service to the important people (including yourself) in your life.

A final thought on checking in with yourself or conducting a “cup check”:  Many people do not check-in with themselves until their cup is empty. Subsequent engagement in “self-care” tends to be in reaction to feeling very overwhelmed rather than proactively scheduling self-care activities to buffer oneself from feeling overwhelmed. The more frequently you check in with yourself, the more likely you are to proactively seek out self-care activities before you feel too overwhelmed or burned out. This is essential to maintaining mental and physical wellness.

What strategy would work best for you? Could you commit to trying a “cup check” at least 1 day this week?


-By Lauren Carter

How Movement Can Teach Us to Welcome Discomfort

When we first begin to exercise or if exercising for the first time after a long time, the act is often very uncomfortable to our bodies. When you take those first steps or lift those dusty weights, you move your arms and legs in ways that may feel new or uncomfortable. As you move more, you begin to distinguish pain from discomfort. Discomfort is very normal during physical activity… actually, it is part of the point We begin to lean into that discomfort and allow our bodies to experience those sensations because we learn it is normal during exercise. We may even start embracing the discomfort!

So, what happens when we embrace the discomfort when holding a yoga pose, adding another rep, running a little further, or increasing in weight? Our bodies become stronger. Our bodies begin to adapt. This does not make it less uncomfortable every single time we engage in movement, but it becomes a little bit easier because we start to lean into the discomfort, and we are familiar with the sensation.

During new physical activities we typically notice that inner chatter box in our minds every now and then. “This is too hard” “I can’t hold this pose for much longer” “You won’t be able to keep up.” Your mind may even sound like it is screaming these words at you in the beginning. However, with every pose, rep, run… with every practice, that voice becomes a little quieter. It may sit in the corner and whisper these words to you, but you recognize that voice now for what it is. You may even prove it wrong at times.

As you begin incorporating movement into your life. Recognize your ability to lean into the discomfort. Recognize how it is an adjustment and make space for new or different physical sensations. Notice that those thoughts are normal when engaging in a new activity but over time, with practice, it becomes easier both physically and mentally. One way to practice this is by simply noticing your thoughts and sensations the next time you engage in movement. See if you can make room for them and welcome them. Notice the difference in fighting against the discomfort compared to working with the discomfort.


By Melany Rodriguez

Common Concerns of New Meditators Series: (#2) “I Can’t Keep My Mind Quiet”

Meditation is a wellness tool that can benefit anyone with a human mind. As part of a regular wellness routine, it can help us do things like stress less, sleep better, maintain focus, and build stronger relationships with ourselves and others. (Check out my previous blog post, Meditation – It’s for Every Mind!, to learn more.) For many new meditators, though, establishing the habit can feel challenging at the beginning. This is the second in a series of posts addressing some of the most common obstacles experienced by new meditators. In the first installment in the series, we examined the misconception that, in order for meditation to be beneficial, a person must meditate for long periods of time. We learned that, on the contrary, even short bursts of meditation can deliver powerful benefits, and I laid out a plan to help you start small, with 3-minute mini-meditations.

Today I’d like to talk about another concern commonly voiced by people who are learning to meditate for the first time: “I can’t keep my mind quiet.” This concern stems from a misunderstanding about the purpose of meditation and the mistaken notion that only certain individuals are cut out for it. To be clear, in many forms of meditation, it is neither the purpose nor the goal to empty the mind. In fact, this is nearly impossible to do. The basic nature of the mind is to observe and comment on our inner and outer experience, generating an ongoing flow of thoughts and attempts at problem-solving. Putting it more succinctly, mental chatter is normal! It can also be a useful target of the meditation practice itself. One of the primary benefits of meditation is the ability to notice thoughts non-judgmentally and with curiosity, without attaching to them, and then let them go. The presence of mental chatter is a necessary part of practicing this skill. Otherwise, how could we learn to change our relationship with it?

Even so, there are tools and techniques that help minimize mind-wandering and calm the busy mind. Here are several for you to try:

  • If possible, engage in some type of exercise or physical activity right before your meditation session, to release energy from the body. A relaxed body helps to promote a relaxed mind.
  • Situate yourself in a quiet, orderly environment with minimal distractions, where you are unlikely to be disturbed. Assume a comfortable position.
  • Help the mind transition by slowing down the breath, allowing it to be relaxed, easy, and natural. Notice the sensations of breathing as you count through 5 breath cycles.
  • Continue transitioning by gently scanning the body from head to toe, making note of any areas of tension or tightness and inviting those areas to soften and release.
  • When we are thinking in words or “hearing” thoughts in our mind, the tongue makes tiny micro-movements as if it is saying the words. To quiet the mind and reduce internal processing, relax the tongue, allowing it to rest gently in the lower palate.
  • Adopt an attitude of surrender. New meditators often feel like they have failed when their mind isn’t silent during their practice. Attempting to quiet the mind by pushing out thoughts, however, tends to have a rebound effect, strengthening inner chatter. Let go and practice allowing thoughts to arise without engaging with them.
  • Utilize a visualization to produce a feeling of spaciousness and peace, as in this short, 5-minute guided practice, Behind the Eyelids: Quiet Mind.

Remember, meditation is a lifelong skill, a form of mental training that takes work. Similar to developing a yoga practice or learning how to play the piano, the real rewards are contained in the journey itself, which is never really over but will continually evolve and enrich your life in new and interesting ways. Be patient. Allow yourself time to develop stability of mind, trying to remain curious rather than judging the quality of the practice. There is no such thing as a “good” or “bad” meditation session. It is simply practice. Whatever happens and however the mind behaves, this is simply information. Just becoming aware that the mind is very busy is important. Take heart in knowing that you are training your brain to pay attention and be less distracted. Over time, with regular practice, the neurological pathways involved in sustaining focus will become more well-developed and efficient.


By Stephanie Best, PhD – Licensed Clinical Psychologist

The Importance of Everyday Compassion

Setting aside time to practice daily compassion is an important component of mental and physical wellbeing. Practicing compassion for ourselves and others helps us to navigate the difficult times and cope with unexpected changes, disruptions, and losses. We all have times when we feel overwhelmed, confused, disappointed, or lost.  We all falter, lose sight of our goals, and suddenly realize we haven’t been acting like who we want to be, or in alignment with what we want to stand for.   In these difficult times it is easy for that harsh judgmental voice to be the only voice we hear. We may beat ourselves up, engage in endless self-criticism, or waste our precious time and energy trying to suppress or control these uncomfortable, unwanted thoughts and feelings. Many of us attempt to do this with food, drugs or alcohol, shopping, arguing, avoiding or even general busyness.  It can be exhausting. In these moments what we really need more than ever is kindness and compassion.

Self-compassion is defined as “the act of extending compassion to one’s self in instances of perceived inadequacy, failure, or general suffering”. A simple example of self-compassion would be when you stub your toe and you sit down for a minute to acknowledge the pain and hold your toe soothingly. The opposite of compassion is yelling at or criticizing yourself for stubbing your toe and then kicking the wall and making yourself feel worse. Which makes you feel better? Which do you tend to do? If you tend towards the self-critical, are you willing to try something different?

While we don’t have the power to stop our minds from generating upsetting thoughts, compassion and kindness are an effective way to help us to relate to our thoughts in a different way. If you are willing to give this a try here are some simple ways to practice kindness and compassion towards yourself:

One of the easiest practices is to start your day with a brief exercise of placing your hand on your heart or any place on your body you are experiencing pain, doubt, or judgement and repeat this simple phrase: “I’m noticing I’m feeling pain, may I treat myself kindly”.

Speak kindly to yourself when you make a mistake, fail at something, or experience rejection. Acknowledge that mistakes are a part of being human, growing, and developing resilience. Remind yourself that everyone makes mistakes.

Be kind to your body by treating it gently and with gratitude. Think of all the ways your body is amazing and identify things you can do to be kind to your body in this moment such a taking a walk outside, eating a nutritious meal, taking a warm bath, or even giving yourself a big hug.

Make room for your pain by acknowledging the feelings you are having and allowing the feelings to be there without trying to fight them off. This frees up your energy to do something important and meaningful in that moment even while the feelings are still there.

When we are able to see more clearly from a place of compassion, we are much better able to manage life’s challenges more effectively. We begin to see thoughts and emotions as things that come and go rather than defining who we are. We are then able to utilize our energy in life affirming ways rather than on the battlefields of our minds. By recognizing that life is not a neat linear process like the 100 yard dash on a track but more like a bumpy trail run, and disruptions are something to be expected rather than feared, we are able to treat them as what they are:  temporary setbacks rather than what our minds tell us they are: insurmountable obstacles, yet another failure.

Today, see if you can begin practicing self-compassion. As you go through your day notice any moments when you could use some gentleness and compassion and try out one of these exercises. Notice if this practice starts to help you recognize the importance of everyday compassion.


By Tina Kaminski, MA, MSW, LISW-CP

Common Concerns of New Meditators Series: (#1) “I Don’t Have Time”

In my most recent blog post (Meditation – It’s for Every Mind!), I talked about how meditation can be helpful for anyone who has a human mind and how regular practice changes the structure and function of the brain at the neurological level. Benefits include such widely sought-after outcomes as improved focus, reduced stress and anxiety, better mood, and enhanced sleep. Nonetheless, many new meditators have trouble sticking with the practice. Meditation students in my clinic, workshops, and webinars typically voice the same concerns, such as not knowing if they’re “doing it right”, feeling like they don’t have enough time, being unsure about where to start, or believing they have to empty their mind of thoughts. This is the first in a series of posts designed to validate and address these common obstacles people encounter with meditation.

Perhaps the most frequent complaint I hear is, “I don’t have time to meditate.” This misconception stems from the notion that, in order for meditation to be beneficial, a person must meditate for long periods of time. This belief is a setup for failure. Initially, it’s hard for most people to sit and meditate for more than a few minutes at a time. They become very restless, or fall asleep, or get lost in endless mind-wandering. To set yourself up for success, it’s important to be realistic, patient, and practical.

Let’s start with being realistic about the total amount of meditation time per session. A 2018 study conducted by researchers at Swarthmore, Mass General, and Yale found that even short bursts of meditation (10 minutes per day) can deliver powerful benefits, enhancing cognitive performance. Now, 10 minutes can feel like an eternity to a new meditator with an untrained mind. At the beginning, establishing a regular habit of practicing meditation is more important than racking up meditation minutes. I recommend starting with 3-minute mini-meditations like the 3-Minute Mindful Breathing Meditation I mentioned in my last post. Aim for consistency, gradually increasing the number of days you meditate per week. Once you’ve established a daily or near-daily practice, extend the time per session to 5 minutes and then 7 minutes and so on, until you can semi-comfortably complete a 20-25 minute meditation.

Remember that meditation is a skill developed through systematic mental training. Similar to getting in physical shape, it may take quite a while to get your mind in shape, and you may experience some temporary discomfort or frustration in the meantime. That’s perfectly normal. Be sure to congratulate yourself for any effort you make to “take your mind to the gym” and recognize that you are doing something wonderful for yourself.

Finally, be practical. Use a timer to structure your meditation session. Technology-based assistance can be quite useful in this regard. For example, the timer on the free Insight Timer app will allow you to predetermine the length of your meditation session and select a bell to sound at the beginning and end. This eliminates what can otherwise become a huge distraction (“How much time do I have left??”) and gives your mind permission to let go of the need to keep track of the time while you’re meditating.

Stay tuned for my next blog post, in which I’ll give you some tips and tools to help you tackle another common obstacle of new meditators, excessive mind-wandering. Until then, happy meditating!


By Stephanie Best, PhD – Licensed Clinical Psychologist

Springing Forward: Mindfully Maximizing the Positive Impact of the Spring Time Change

The time for us to “spring forward” is finally upon us on Sunday, March 14th. While it does mean we might technically “lose” an hour of sleep on Saturday night, the loss comes with a great gain: increasing daylight after the workday is over. With this time change comes an invitation for new evening routines and new opportunities to nourish yourself mentally and physically. What could this change mean for you?

Prior to the time change, we often hear from clients that exercising or spending time with family outdoors after work can be challenging. There is some truth to this logistical challenge! When the sun goes down by 6pm (or even earlier), it can be hard to fit in a bike ride, jog, or family walk before sunset during the work week. It is not uncommon to hear, “When it stays lighter out longer, I will _________” or “I will start exercising after work when the time changes” or even “My motivation is so much higher to do things when it is warmer and stays lighter out longer.” The time is upon us, and I would like to invite you to think about how you can mindfully maximize the positive impact of the Spring time change for your own health and care routine by doing the following:

  1. Check in with your values. Is there an area you would like to nourish more with help of the time change? Some examples might include family, physical health, or mental health.
  2. Connect that value with a specific behavioral goal. For example, if you identified “family” as a value you would like to nourish, you might set a goal to take a family walk or family bike ride together a few nights a week. Or, you might set a goal to drive to the beach or other landscape to observe a sunset together. If you identified “physical health”, you might set small, attainable goals for being more physical active after work, such as taking a 20 or 30 minute jog 1-2 times per week.
  3. Commit to your behavioral change throughcommitted action.” Once you’ve clarified your values, take action in the direction of what you care about – even in the face of obstacles! This is known as “committed action.”

Finally, don’t be afraid to reach out to others to support you in the goals you set! Research shows simply sharing your behavioral change goals verbally with others increases the odds that you will act in alignment with your stated goal. If you are a Modern Minds client, your individual counselor and Wellness Mentor are here to support you in collaboratively setting behavioral change goals and helping you commit to those goals! Reach out today and let’s work together to maximize the positive impact of the Spring time change for you!


By Lauren Carter, Ph.D

3 Tips for Making Movement Meaningful

We’ve all heard it before, “everyone needs physical activity at least 30 minutes a day.” Truthfully, most of us already know that implementing physical activity has various benefits to our lives. Physical activity has positive effects on our sleep, stress levels, heart health, and overall well-being. However, it is often difficult to get started or even know how to get started. So, what are simple strategies to get started?

  1. Begin with the intention to focus on what you value.

Physical activity looks different for everyone. If you have a sedentary lifestyle, it may be difficult to get started or maybe you don’t know where to begin. It may be helpful to understand how you value movement in your life. How is physical activity important to you? What is your WHY? Then look at setting intentional steps that are led through your physical activity value.

At first, it can be something as simple as walking to and from the mailbox instead of driving. Finding some time to stand up and stretch every so often at work. Maybe walking your dog one more lap around the block before going home. With intentional steps geared in directions of our values, we begin to feel fulfillment when we incorporate movement in life through our own meaningful way.

  1. Make it fun!

When was the last time you put on music and danced while cooking or cleaning up around the house? Physical activity doesn’t have to look like what we typically associate with it. It doesn’t have to look like going out for a run or hitting the gym. It can be getting your body up and moving throughout the day and it can even be playful. Even going outside and kicking a soccer ball around with your kids or fur-babies for a few minutes can make a big impact. Movement can be about finding play in everyday life.

  1. Find what works for YOU.

There are so many different types of exercise plans out there and some are even marketed as “the best exercise plan for (fill in the blank).” In reality, the best type of physical activity is the one that you will stick with. So, what kind of exercise plan are you most likely to stick with? It’s those that are fun to YOU and bring YOU joy.

Do you love to walk and enjoy time with nature? Strength train and feel the grooves on the barbell? Dance like nobody’s watching? Run to your favorite playlist on Spotify? Dribbling a ball around your neighborhood court?

There are many reasons why we find joy in a certain activity. Perhaps the physical activity you find joy in is important to you because it’s a way to relax, or be fit, or spend time with friends… maybe a mixture of different reasons. The activity that answers your WHY and brings YOU joy will be more fulfilling to engage in and in term be more sustainable.


The takeaway from these tips are to find intentional and meaningful ways to implement movement throughout your day, and find the physical activity that YOU find joy in. Visit our Movement and Exercise page for videos to follow along to or talk to your Wellness Mentor today for guidance on ways to implement movement in your life!


-Melany Rodriguez