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Ibogain, from the iboga shrub, is a psychedelic compound used mainly in addiction and trauma therapy treatment. Rhianna Quanstrom explores the benefits and risks of iboga and ibogain, considers iboga vs ayahuasca, and examines the legalities of ibogaine treatment centers around the world. Iboga, also known as Tabernanthe iboga, is a medicinal shrub native to West Central Africa. It is commonly known for its active constituent, ibogaine. The iboga tree has ancient roots as a spiritual and healing plant for the Indigenous people of its native region. While it is still used in that context, it has also caught the attention of Western society due to its incredible potential as a treatment for addiction, traumatic brain injuries, and other psychological conditions. To better understand what Tabernanthe iboga is, we’ll discuss its history, effects and benefits, potential side effects and safety concerns, as well as where to find traditional iboga ceremonies and ibogaine treatment centers. We’ll also take a brief look at iboga vs ayahuasca to understand the similarities and differences of the two medicinal plants. The History of Iboga The root bark of the iboga shrub has been used for thousands of years by the Babongo peoples and other Indigenous tribes in West Central Africa, specifically Cameroon, Gabon, and the Republic of the Congo. From the iboga tree came the Bwiti tradition, an oral tradition and animistic spiritual path that holds the belief that there is life and spirit within all things. Bwiti essentially means “The School of Life,” and its focus is on discovering the truth both within and without. In the Bwiti tradition, Tabernanthe iboga is considered a master teacher, healer, and sacred guide. It is used for seeking higher wisdom and connecting with ancestry, nature, and the Great Spirit. It is used in high doses for ceremonial and initiatory rites of passage. The fruit of the iboga shrub In the 1900s, the active constituent of iboga’s root bark, ibogaine, was studied as a potential drug for low energy and the cardiovascular system. The isolated extract was introduced as the drug Lambarene and became popular among athletes for its stimulant effect. However, ibogaine products were later taken off the market because of their psychoactive properties. It became a Schedule I controlled substance in the United States and much of Europe. It wasn't until the 1960s that ibogaine was brought back to the attention of Western medicine after Howard Lotsof, a heroin addict, discovered its seemingly miraculous potential to treat substance abuse. After using it, he was relieved of his addiction and the withdrawal symptoms. He brought this experience to the National Institute on Drug Abuse, which sparked decades of research exploring ibogaine’s anti-addictive properties. While still a lesser-known substance and plant among Western society, the iboga tree and its active constituent, ibogaine, are becoming more widely recognized as a promising therapy for substance abuse. Today, research is exploring its potential as a medicine not just for addiction, but also traumatic brain injuries, PTSD, depression, anxiety, and childhood trauma. Effects and Benefits of Iboga Much of the research on iboga focuses on its active constituent, ibogaine. As such, how an isolated extract interacts with the body is not the same as how the whole plant does. While these studies show promising benefits for mental health and addiction, it’s important to note that traditional use of iboga involves consuming the ground root, which contains numerous other plant constituents besides ibogaine. Thus, it will have slightly (or significantly) different effects on the body – an area with little scientific research to date. According to the National Library of Medicine (NIH), “The mechanisms by which ibogaine exerts its psychoactive effects in the brain are only poorly understood, which is attributable to the alkaloid’s complex pharmacology.” “Iboga, also known as Tabernanthe iboga, is a medicinal shrub native to West Central Africa. It is commonly known for its active constituent, ibogaine.” Nevertheless, studies show that it affects several neurotransmitters in the central nervous system, including opioid, sigma, glutamate, and nicotinic receptors, as well as serotonin transporters. It also affects dopamine release and increases GDNF and BDNF, which are brain growth proteins. These receptors are related to the neural pathways associated with addiction and withdrawal; as such, ibogaine can help “reset” or disrupt these signals in the brain. Because it also affects dopamine release and increases brain growth proteins, it inhances neuroplasticity, which is the brain's ability to form new neural pathways. It does this in specific parts of the brain – the VTA, nucleus accumbens, and the prefrontal cortex (PFC) – that are related to the brain’s reward system (VTA), the processing of pleasure signals and cravings (nucleus accumbens), and decision-making and impulse control (PFC). Essentially, ibogaine targets numerous neurotransmitters, proteins, and regions of the brain associated with addiction, belief patterns, and trauma. Because it provides such a strong “reset,” it can dissolve addictive patterns and ease withdrawal symptoms within a single treatment. Along with substance abuse, ibogaine is shown to effectively treat traumatic brain injuries. According to Stanford Medicine, “[ibogaine] safely and effectively reduces PTSD, anxiety and depression, and improves functioning in veterans with TBI.” Ibogaine, the active constituent of iboga, is found in the shrub's bark Research shows that ibogaine helps increase a brain wave known as theta rhythms and reduces activity in the cortex. The article states, “Stronger theta rhythms may encourage neuroplasticity and cognitive flexibility, while less complex cortical activity may lower the heightened stress response seen in PTSD.” These are some of the most astounding benefits of ibogaine. However, there are many other potential benefits to experiencing an ibogaine journey. Let us not forget that iboga/ibogaine is a psychedelic medicine with spiritual significance. Any psychedelic “trip” will open one’s mind to “the other side,” leading to spiritual awakening and expanded consciousness. MORE LIKE THIS: What is Huachuma, the San Pedro Cactus? Microdosing 101 What is the Peyote Cactus and is it Legal? Iboga is considered one of the most intense psychedelic experiences because it lasts for about 24 to 48 hours, with a heightened visual experience that can last anywhere from 5 to 14 hours. The second half of the journey is more reflective, often with heightened mental clarity, peace, and energy. This can benefit anyone who feels called to take this medicine, as it leads you on an immensely healing and awakening journey where you connect with a much deeper wisdom within. Many people report addressing childhood traumas, purging old fears and wounds, communicating with ancestors and loved ones who have passed on, and experiencing profound revelations about the meaning of existence. Here are some quotes from people sharing their firsthand experience of taking iboga/ibogaine: “My body feels washed in a cleansing energetic blanket that completely removes the physical discomfort I’m feeling after 36 hours without heroin. In my mind there’s a vision like I’m being launched through a worm-hole which spits me out in what looks like outer space. I’m having a very rapid succession of incredibly insightful thoughts and ideas, and I’m broadly contemplating various abstract concepts such as relativity theory, evolution, and photosynthesis.” Kevin Franciotti, A New Perspective: My Experience with Ibogain Treatment “Soon the trip starts: images of the solar system punctuated by clips of my younger self laughing, then a bizarre internal reel made up of Jesus Christ, an alien and an image of a bush – seemingly the one from which the medicine derived. These eventually give way to a pounding narrative of negative thoughts known as a “mind-purge”. Mattha Busby, I Tried Ibogaine, the Psychedelic Anti-Addiction Drug “The highest spiritual truth is the gift of life, the medicine tells me. The Bwiti have only one prayer, I learned during fire talk: 'thank you for this day'. And so, gratitude washes over me as it fills every inch of my body with brilliant white light. At last, I find gratitude – real gratitude – for all the struggle. Struggle which has granted me this miracle of a life, which I now understand is a free life, thanks to the experience the medicine gifted me: feeling safe and free in the now. Just being is the gift, I understand. The beauty of the present moment and experiencing it with loving awareness through our senses – that is the meaning of life.” Julia Christina, The Journey Potential Side Effects of Iboga Iboga/ibogaine is a powerful substance and can have adverse, sometimes fatal, effects. There have been a few deaths reported with ibogaine due to cardiac arrhythmia, or irregular heartbeat. According to an Ibogaine fact sheet, “The majority of the ibogaine-related deaths occurred in unsafe settings that did not have access to proper medical monitoring or cardiac life support capabilities, including unregulated ibogaine treatment facilities outside of the United States. Most of the individuals who died were at an increased risk of adverse events due to the presence of heart disease, a history of taking certain heart medications, and polydrug use. Furthermore, some of the individuals were using impure or adulterated ibogaine products.” “In the Bwiti tradition, Tabernanthe iboga is considered a master teacher, healer, and sacred guide. It is used for seeking higher wisdom and connecting with ancestry, nature, and the Great Spirit.” It is unclear whether the whole-plant extract carries the same potential for severe side effects. However, because the iboga root contains 80% ibogaine, it should still be used with caution and only in safe, medically monitored environments. These fatal outcomes are rare. The most common side effects include: Nausea Dizziness Vomiting Tremors Less commonly, it can cause mania, seizures, and psychosis. Considering this, it’s important to speak with your doctor and have a full health evaluation before consuming iboga or ibogaine. Neither of these substances should be taken if you have a history of heart problems or are on heart medication. Most importantly, iboga and ibogaine should only be consumed in safe, reputable, and medically supervised ibogaine retreat centers. Iboga Ceremonies and Retreats In the United States, iboga and ibogaine are classified as Schedule I controlled substance at the federal level. However, regulations can vary state to state. For example, in the state of Colorado, ibogaine is recognized as a “natural medicine,” allowing for its use in licensed healing centers as well as for personal use and cultivation. Other states are introducing legislation to shift their legal status due to its therapeutic potential. Still, for most people in the U.S., attending an ibogaine retreat center requires traveling abroad. Fruits from the iboga tree In the UK, ibogaine is illegal to use or possess, and legal restrictions vary across Europe. Currently, ibogaine treatment centers are most commonly found in the following countries: Australia Canada Costa Rica Mexico Netherlands New Zealand Additionally, it is legal in its native countries, such as Gabon and Cameroon, where traditional ceremonies are still practiced, and a few retreat centers are open to the public. Iboga vs Ayahuasca Both iboga and ayahuasca are powerful psychedelic plant medicines with deep cultural and spiritual significance to the Indigenous peoples of the regions where they grow. As such, both should be approached with respect, reverence, clear intention, and caution. While each medicine produces profound visionary states, iboga is generally considered more intense and longer-lasting than ayahuasca. They are both rooted in ceremony and tradition, and should be used in a safe container with trained facilitators. RELATED: Psychedelic Integration: Honoring the Journey Beyond the Experience What is Ego Death? Meaning, Symptoms, and Causes Exploring Shamanic Healing: What to Expect Interestingly, these medicines both have an affinity for breaking addiction and forming new neural pathways. However, they are different in how they interact with the body and the overall psychedelic experience they produce. As discussed, the main active constituent of iboga is ibogaine, while ayahuasca’s is DMT. If you’re drawn to exploring one of these medicines, it’s essential to do thorough research and listen to your intuition. Often, the right medicine for you at this time will make itself known. Takeaway: Iboga and ibogaine The iboga tree is a sacred psychedelic plant medicine at the heart of the Bwiti tradition of West-Central Africa. Today, it is also used by people around the world seeking spiritual awakening and healing from addiction and trauma. Its active constituent, ibogaine, is increasingly recognized as a promising therapeutic substance in modern Western medicine. This will pave the way for further research and clinical trials for its treatment of substance abuse and mental health conditions. Whether approached for healing, spiritual insight, or addiction treatment, iboga will have a profound and life-long impact on all who seek its guidance. ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum Herbalism | CBD | Alternative medicine Written by Rhianna Quanstrom Rhianna Quanstrom is a freelance writer, herbalist, and spiritual seeker with a passion for nature-based healing and sacred wisdom. Her writing draws from years of experience with meditation, shamanic practices, plant medicine, dream work, and the reclamation of the Sacred Feminine. Discover more of her writing and poetry on her Mystic Love Substack.

A wandering mind isn’t necessarily a happy mind. Sonia Vadlamani explores science-backed strategies to help you get out of your head and reconnect with the present. It happened again as I sat by the beach on a work retreat, supposedly enjoying the sunset, but instead replaying the meeting earlier, dissecting every small detail. Did I get to lead the event by fluke? Was my joke really funny or inappropriate? What if I fail everyone by tanking the project? And then I noticed a pattern – this repetitive analysis left me mentally drained, yet I couldn’t stop rehashing the event, even at the cost of losing out on the present, ie, the gorgeous sunset. The reminder was clear: I needed to get out of my head to be able to enjoy the present. If my experience sounds familiar, and you often find yourself stuck in relentless mental replay of past events as well as future worries, you might be part of the vast club of over-thinkers. What Does it Mean to Be in Your Head? Being in your head usually refers to overthinking or over-analyzing a situation. While overthinking isn’t a mental health condition itself, it can stem from one’s negative emotions. Indeed, it can be mentally exhausting, lessen attention span, and impair decision-making if left unchecked. When it spirals beyond control, overthinking can also contribute to anxiety and depression. Learn how to get out of your head and into the present In fact, a study of 2250 volunteers by Harvard psychologists Matthew A. Killingsworth and Daniel T. Gilbert found that people spend about 47% of their waking ours thinking about something that isn’t actually happening in the present moment – and this mind-wandering comes with an emotional cost. The conclusion from the study is profound: a wandering mind isn’t a happy mind. Being in your head isn’t just mindless daydreaming – the persistent cycle of scrutinizing every thought, second-guessing each gesture, and predicting every outcome can leave you utterly drained. 7 Science-Backed Ways to Get Out of Your Head The good news is that it’s possible to break free from the mental prison and get out of your head using simple, research-backed techniques. Here are seven effective tools to ground yourself in the present and reclaim your mental peace. 1.Get your body moving Granted, exercise is often viewed as the foundation for a healthier lifestyle and prevention against chronic health problems such as depression and anxiety. But research shows that a vigorous exercise routine can also help you get out of your head: a meta-analysis of 34 studies revealed that regular physical activity reduces the incidence of a sympathetic nervous system, making people more adept at handling stress and anxiety. “Being in your head usually refers to overthinking or overanalyzing a situation. While overthinking isn’t a mental health condition itself, it can stem from one’s negative emotions.” Therefore, an intense workout can act as a “reset” button by drawing your attention away from rumination and toward external stimuli. The logic is simple: intense activities like sprinting or lifting heavy weights are bound to demand your complete attention, leaving little room for distractions. The key is to choose physical activities that demand intensity and your complete focus, such as: Strength training High-Intensity Interval Training (HIIT) Dance workouts, like Zumba Swimming laps Boxing or mixed martial arts Boxing requires total focus, taking your out of your head 2. Practise thought-labeling Thought-labeling is a research-backed cognitive diffusion technique that helps combat overthinking by distancing you from your thoughts, so you’re not consumed by them. You can also practise thought-labeling as a guided meditation by allocating a specific time and duration. Here’s how you can practise this approach: Observe, don’t judge: Start with 2-3 deep breaths to calm your mind and gently observe your thoughts without judgment or the urge to change them. Label or categorize the thought: Assign a label to each thought as accurately as possible. The labels could be “planning,” “daydreaming,” or “worrying.” Repeat the process: As you continue to take deeper breaths, you’ll notice some of the labeled thoughts fading away, while others reappear. These recurring thoughts may form the root cause of your overthinking. Keep labeling them and try to note which ones surface more often. Labeling your thoughts in this manner can also help you recognize them as temporary mental events rather than absolute truths, which makes getting out of your head easier. Research also shows that categorizing thoughts activates the prefrontal cortex – the brain’s center for executive functions – while reducing the load on the amygdala, where the fight-or-flight response originates. 3.Talk to strangers more often For chronic overthinkers and especially introverts, the idea of striking up conversations with complete strangers may seem daunting. Their need to form meaningful connections, combined with pessimistic expectations and fear of the vulnerability hangover can prevent them from even trying. However, research suggests that talking to strangers can help you get out of your head. A study by psychologists at University of Essex, UK, found that the unpredictable and evolving nature of conversations with strangers makes it nearly impossible to predict or overanalyze the outcome of such encounters, thus compelling us to be present as our authentic selves. MORE LIKE THIS: 7 Strategies to Beat the Habit of Indecisiveness Quotes About Worrying: 6 Powerful Sayings to Free Your Mind How to Stop Overthinking: 9 Steps to Take Start small to not get overwhelmed: pass a compliment, be courteous, smile at people passing by, or make small talk while waiting in line. See where the conversation takes you! Speaking with strangers opens new conversations and 4. Ground yourself with the “5-4-3-2-1” technique This simple yet powerful mindfulness exercise helps anchor your focus remarkably quickly in the present moment. Especially effective when your mind is bouncing, here’s how it works: Look around and name five things you see (the bookshelf, coffee table, a steaming cup of tea, a plant, the cat snoozing nearby, or a crack in the wall). Feel or touch four things around you. This can be your feet on the grass (if you’re outdoors), the breeze, pages of a book, or the cool surface of your phone. Three sounds you can hear (clicks of a mouse, the fan whirring nearby, your own breathing). Two scents you can smell (fresh coffee, your perfume or shampoo). One thing you can taste (mints, coffee, or just the taste in your mouth right now). Researchers Josefsson et al. suggest that interventions with mindfulness exercises can reduce rumination and enhance one’s ability to process negative emotions. By engaging your five senses – sight, touch, hearing, smell, and taste – this exercise helps interrupt the endless loop of intrusive thoughts, drawing your attention firmly to the present. 5. Engage in more “flow” activities Immersing yourself in activities that completely absorb your attention can help you enter a state of flow – an innately positive experience that respected psychologist Mihaly Csikszentmihalyi decribes as essential for a sense of control and overall happiness. “The STOP technique is a practical answer to how to get out of your head. It disrupts the train of involuntary thoughts, making way for calm, deliberate action.” Researchers also consider flow state the antidote to overthinking – when you’re fully engaged in an activity, there’s simply no mental space left for distracting thoughts or rumination. The key to obtaining flow is to choose activities that are exciting and challenging enough to demand your complete focus, but not so intimidating that they trigger overthinking or anxiety. Find your flow: completing a jigsaw pulls you into the present What sparks flow can differ one from person to another – some ideas include learning to play a musical instrument, knitting, gardening, baking, or solving a jigsaw puzzle. 6. Shift your perspective with “self-distancing” technique Self-distancing is an impactful way to step back, see the bigger picture, and stop the incessant train of thought. Remind yourself that our life experiences, cultural beliefs, values, and expectations shape our world view, and thus there are alternate ways to analyze every situation. Getting out of your head is easier by asking yourself questions like: Is there a way I can introduce a fresh perspective here? What advice would I give to a friend in this situation? Will this matter in five years, and if so, how? Shifting your perspective and imagining things from a novel vantage point can definitely help you cut through the mental noise and get clarity. RELATED: How to Stop Thinking About Something: 9 Strategies 11 Life Coaching Techniques and Tools Remember: You Are Not Your Thoughts 7. Master the STOP mindfulness technique The STOP technique serves as a four-step mental checklist that helps you pause and respond to things calmly, rather than reacting on impulse. Here’s what the acronym stands for: S – Stop: Press pause on your thoughts and physical movement. Don’t judge or fight your thoughts – simply prepare to shift your focus elsewhere. T – Take a breath: Breathe mindfully to recenter your attention to the present. O – Observe: Notice how the situation is affecting you to get a better grip on reality. Observe the physical sensations – are you tense or perhaps fidgety? What can you see, hear, feel, smell or taste? Check on your emotional and mental state as well. P – Proceed: Move forward with a response that feels appropriate for the current situation. The STOP technique is a practical answer to how to get out of your head, as it disrupts the train of involuntary thoughts and emotions, making way for calm, deliberate action. Takeaway: Getting Out of Your Head It’s unrealistic to expect your mind to always be perfectly quiet and calm. Getting out of your head doesn’t mean avoiding deep thought or deliberate analysis. Instead, it’s about consciously choosing where to direct your mental energy. Overthinking is a subconscious habit – but one that can be changed with intention and practise. As the Harvard research reminds us, happiness is found in savoring the present moment, not in endless loops of thought. ● Images Marjan Apostolovic, Iryna Inshyna, Roman Samborskyi, LightField Studios happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Self Care | Positive Psychology | Stress Management | Mental Health Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Many energy-based healing therapies – such as acupuncture and reflexology – originate from ancient Eastern traditions and have been increasingly incorporated into Western medicine, despite scepticism. Rachel Markowitz explores 10 popular energy healing techniques that aim to restore balance, reduce stress, and support holistic well-being. Energy healing techniques are based on the principle that physical and mental complications in the body are manifestations of restricted, blocked, or unbalanced energy. Although the Western medical community often shows skepticism towards energy healing, many of these practices originated in ancient times and are still widely accepted and integrated into modern medicine worldwide. Let’s explore the idea of energy healing and examine some well-established, time-tested energy medicine practices. Energy Healing: Definition The term energy healing, also known as energy medicine or energy therapy, encompasses a variety of healing techniques that strengthen and balance the energetic body to achieve holistic well-being. According to the U.S. National Institute of Health’s Library of Medicine, energy healing is defined as a “complex intervention” that serves to enhance a patient’s wholeness. Although we sometimes categorize energy healing as an alternative to allopathic medicine, healthcare options don’t necessarily fall into “either/or” categories. For example, the National Cancer Institute (NCI) defines energy healing not only as alternative medicine, but also as complementary medicine to support well-being alongside conventional medical treatment. Energy medicine helps maintain the body’s natural state, contributing to physical, mental, emotional, and spiritual health. Therefore, even without specific health problems, we can include energy healing practices in a proactive, overall wellness plan. The History of Energy Healing Energy-based healing practices date back thousands of years, and the first well-documented traditions and practices originate from Eastern traditions – most notably, Traditional Chinese Medicine (TCM) and Ayurveda, ancient India’s science of holistic health. Qigong is an energy healing practice derived from Traditional Chinese Medicine Although energy points, pathways, and therapies vary between these two systems and other Indigenous traditions, energy medicine practices from around the world suggest that a being’s overall health is strongly linked to a field of vital energy in and around the body. In fact, most modern-day energy healing practices are rooted in ancient knowledge and integrate the energetic concepts and maps outlined by our ancestors into modalities that feel relevant today. Energy Healing Techniques The field of energy medicine is vast and growing, and energy healers use techniques ranging from crystal healing and aromatherapy to aura cleansing and quantum healing. That being said, if you’re curious about energy healing, the following list provides an overview of the more traditional and well-known therapies for further research and exploration. Despite energy’s inability to be seen or scientifically measured, medical studies and patient reports suggest that energy therapies can help reduce physical pain and stress while promoting mental and emotional clarity. 1. Traditional Chinese Medicine According to Traditional Chinese Medicine (TCM), energy – called qi or chi – flows through channels in the body called meridians, and energetic (acupressure) points in the body correspond to different organs and systems. Based on these lines and points, we can move and balance chi for optimal health. Healing techniques originating from TCM include: Qigong (Chi Gong A variety of practices intended to increase and move energy (qi or chi) in the body. Traditions of qigong are extensive and include medical qigong, martial arts, and spiritual practices. Acupuncture: Lightly inserting small needles into specific points to balance energy and clear blockages. An accepted healing practice in the West, research at Harvard Medical School links acupuncture’s healing ability to neuroanatomy. Reflexology and Massage: Applying pressure to specific points on the hands, feet, and ears, which, according to TCM, contain maps of body parts and internal organs. 2. Ayurvedic Therapies In India, Ayurveda, which translates to the “the science of life,” is still commonly practiced today alongside conventional medicine. Similar to TCM, in Ayurveda, energy (called prana) moves through channels in the body (called nadis). “Energy healing techniques are based on the principle that physical and mental complications in the body are manifestations of restricted, blocked, or unbalanced energy.” According to Ayurveda, each individual has a unique energetic composition, and ayurvedic practices like marma therapy (stimulating energetic points), Ayurvedic massage, and personalized practices can help provide balance to an individual’s unique constitution. Acupuncture is one of the most popular energy healing techniques in the West 3. Pranic Healing The term pranic healing can refer to two distinct, but related concepts: According to Indian philosophy, we can harness and balance prana through yoga and meditation practices, breathing techniques, and mudras (energetic seals), per traditional yogic teachings. Pranic Healing is also the name given to a specific set of no-touch energy healing practices developed in the late 1980s by a Filipino spiritual teacher. These practices promote physical and mental health, along with spiritual growth, and are influenced by in Indian, Chinese, and Tibetan traditions. 4. Shamanic Healing Shamanism, typically associated with Indigenous cultures, facilitates healing by inducing a trance state that allows a person to connect to spiritual realms and guides. Shamanic healing often takes place through ceremonies or guided journeys, which could include drumming, breathwork, song, or plant medicine. Shamanic healing, like other energy medicine traditions, sees spiritual health and physical health as deeply integrated. RELATED: What is Huachuma, the San Pedro Cactus? Psychedelic Integration: Honoring the Journey What is the Peyote Cactus and is it Legal? 5. Reiki Reiki, which translates to “universal life force energy,” originated in Japan in the early 1900s and is amongst the most popular energy healing methods practised today. A Reiki healer becomes attuned to Reiki energy passed down through direct lineage. In a session the healer uses their hands, on or off a patient’s body, to encourage an inherent self-healing ability. Reiki is a popular energy medicine, despite uncertainty about its benefits Different lineages of Reiki offer slightly different healing protocols that may utilize symbols, mantras, meditations, or other practices to offer healing. This can be facilitated directly or from a distance. Despite criticism over patients’ reported benefits of Reiki, it has become a complementary therapy in health clinics and hospitals. 6. Healing Touch Like Reiki, Healing Touch is a hands-based energy healing practice, rooted in the idea that each individual has the power to naturally restore a healthy state. It was developed by a Western nurse in the 1980s based on various energy medicine traditions and her professional experience. “Energy-based healing practices date back thousands of years, and the first well-documented traditions and practices originate from Eastern traditions.” In Healing Touch therapy, energy healers use intention, visualization of chakras and auras, and specific procedures to work with a patient’s energy field. Healing Touch is used within the medical community as complementary therapy for physical and psychological treatments, including PTSD. 7. Craniosacral Therapy In craniosacral therapy, practitioners use gentle touch around a patient’s head, neck, and spinal column to balance the energy of the central nervous system. By working with a spinal membranes and fluids, along with subtle rhythms, craniosacral therapy relaxes fascia (connective tissue) and releases tightness around the head, spine, and pelvis. Craniosacral therapy has been demonstrated to relieve pain, as well as enhance the emotional, mental, and overall well-being of patients. 8. Sound Healing The ability to heal ourselves through sound frequency is based on the principle of entrainment – essentially, that we can use sound vibration to alter the length of our brainwaves. Modern-day sound healing sessions often take the form of private or group sound baths using singing bowls, gongs, and/or tuning forks. RELATED: How to Protect Your Enegy – 7 Science-Backed Techniques Unlike many of the techniques listed, experiencing healing through sound doesn’t necessarily require an energy healer. To experiment with self-healing through sound, an online search for binaural beats or isochronic tones will provide a variety of brainwave-altering frequencies to calm the mind, heal the body, or alter states of consciousness. Sound healing employs vibrations to alter brainwave length 9. Emotional Freedom Techniques Emotional Freedom Technique (EFT) is a tapping therapy that uses gentle pressure on points from TCM while focusing on emotions. EFT practitioners help patients in this process, but EFT can also be used for self-healing. Clinical studies have found that EFT positively affects emotional and psychological conditions and also relieves stress and burnout. 10. Chakra Healing Chakra healing includes all practices that work with chakras, a system of concentrated energetic vortexes in the body, to cleanse and balance energy. Since each chakra serves to distribute energy to certain aspects of our physical body, mental attributes, and spiritual pursuits, chakras can serve as gateways to working with practical and intuitive healing methods. Chakra-based healing techniques may include visualization, meditation, and yoga exercises. However, healing based on the chakra system is often incorporated into other energy healing practices such as Reiki and sound healing. Takeaway: Energy Healing Techniques Energy healing methods from across time and space can enhance our inherent ability to restore balance to the body and mind. Although science is not yet able to explain the efficacy of energy medicine, these practices are slowly being integrated into our healthcare system alongside medical healing plans because of their apparent benefits. If you’re curious about utilizing your own life force energy to improve an existing condition or your overall health, learning more about energy medicine or experimenting with the methods above may offer the healing you’re seeking with minimal risk. ● Images antoniodiaz, Microgen, Ulza, People Images happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum Herbalism | Reflexology | Stress Management | Chronic Pain Written by Rachel Markowitz Rachel recently found herself over a decade deep in a worldwide wander guided by what she feels to be true. She’s been facilitating classes and workshops on yoga, meditation, self-exploration, and alternative ways of living since 2012, mostly in Latin America and Asia. These days, she spends most of her time looking at, walking around, or singing to a sacred mountain in southern India. Read more of her words at her to those who wonder blog.

Restorative yoga is a type of yoga that encourages deep relaxation, calm, and better sleep. Yoga teacher Jacqui Gibbons outlines 5 key benefits, plus explains a full restorative yoga sequence with poses, and suggests the props you need to practise it safely and securely. Restorative yoga is the most gentle, relaxed and slow type of physical yoga you can do, designed to release muscular and mental tension, calm your nervous system, and ease you into deep relaxation. For a start, unlike other yoga, restorative yoga poses are done mostly lying down. Props are used to support the body, so that it can fully relax and lie in the various positions for 12-15 minutes each, while the muscles are passively stretched. Props include bolsters, yoga blocks, cushions and blankets. Two things in particular make restorative yoga very different to other styles of yoga. The first is holding the body in each position for 12 or more minutes. It takes this long for the nervous system to move out of a frazzled state – the fight-flight-freeze reaction – into a deep relaxation response. The second is that the body is fully supported and comfortable, so that you can let go of tension in your muscles, breath and mind. It is staying in the postures for this length of time – which means you only do four or five postures in a one-hour class – that helps to passively release chronic muscular tension, and soften and relax the body. It allows the natural breath to become very soft and subtle, and soothes the nervous system until it deeply relaxes. Restorative yoga takes you into a state of relaxed awareness. It is not meant to make you sleep (though it can prepare you for better sleep later). While it is deeply restful, you are at the same time aware of your body, breath and surroundings. It’s a soft awareness, sensing that all those things are there, but without getting caught up in thinking about them. You still stretch the muscles – with forward folds, backbends and spinal rotations, as other forms of yoga also have – but in a restorative yoga sequence these are passive, relaxed, supported stretches and poses, unlike active and dynamic forms of yoga such as hatha, ashtanga and vinyasa flow. Restorative yoga poses encourage a state of deep relaxation Done correctly, with the guidance of an experienced, knowledgeable and supportive teacher who is specifically trained in restorative yoga, it is deeply comforting and is more than just relaxation of the body; it uses the physical body to also access the mental, energetic and nervous systems, to have a deeply restorative effect, and nurture you at all levels of your being. 5 Key Benefits of Restorative Yoga Poses You can benefit from restorative yoga if you want to feel less tense or stressed and want to deeply let go and relax – both physically and mentally. The primary focus of restorative yoga is the breath. When we’re stressed, we switch to short shallow chest breathing rather than full breathing using the diaphragm (the main breathing muscle). It’s a normal part of the short-term nervous system response to danger. RELATED: Conscious Breathing: What is It and How Do We Benefit From It? However, it’s not sustainable. It can become a pattern – along with other unhelpful patterns such as holding our breath or reverse breathing (not taking in enough oxygen when we inhale) – and this can become chronic, which is a vicious cycle, as it then keeps the mind stressed and the nervous system aggravated. Releasing stress is just one of five key benefits that practising restorative yoga can bring: 1. Better Breathing Restorative yoga allows the breath to become naturally slower, deeper and more relaxed, as we allow the body to be completely still. This not only benefits the mind and nervous system during the session, but if repeated regularly over time can help to correct unhelpful breathing patterns so that our involuntary day-to-day breath becomes more optimal. “Restorative yoga is the most gentle, relaxed and slow type of physical yoga you can do. It's designed to release muscular and mental tension, calm your nervous system, and ease you into deep relaxation.” Breath is the foundation of our life, and how we breathe reflects how we are living – holding, tense, restricted and unaware or free, yielding, open and soft, and all shades in between. The breath can guide us to the core of our being – the essence of who we are. 2) Tension Release As you try to relax in the postures, you may feel the places where you’re holding tension. Restorative yoga poses help you to gradually release these through a passive, gentle softening and allowing, rather than an active stretch or forcing. It can help you to overcome the disconnection many of us have with our bodies (where, for example, we ignore stiff shoulders and continue hunching over a laptop until it becomes chronic and painful), and instead develop a respect, understanding and connection with your body. 3) Improved Nervous System Health When we do more in life than the nervous system can cope with, or are dealing with too many personal and environmental stressors, the sympathetic nervous system is activated and we go into survival mode. This system has evolved to keep us alive, so when it perceives something as a dangerous situation it releases hormones such as adrenaline and cortisol to help us run from it or fight it. MORE LIKE THIS: Yes, You Can Meditate Lying Down. Here's How and Why Tummo Breathing and Meditation: A Guide How to Meditate in Bed For Beginners But this level of response is only meant to be short-term, to keep us safe. It takes a lot of energy and is not sustainable long-term if we’re regularly, perhaps almost constantly, in survival mode. If we are, this can then compromise other systems, such as digestion and immunity. 4) Slowing Down Many of us do too much in life; working long hours, not taking breaks, or trying to fit too many tasks and calls into our day. We don’t allow ourselves space and silence. When we slow down and quieten the noise, we can appreciate the beauty of space, silence and simplicity, and reset our minds to enjoy each moment with full awareness. Life is made up of small moments and details, and becomes more meaningful and fulfilling when we are present for them. Let tension melt away through restorative yoga poses 5) Better Sleep All of the benefits above contribute to another one: better sleep. Over time, restorative yoga creates the conditions – deeply rested, more relaxed, a nervous system that’s not consistently aggravated, breathing more optimally, holding less tension, giving ourselves more space and silence – that guide us into deeper, better quality sleep. Then we wake up refreshed and can greet the day with more energy and joy. Best Props For Restorative Yoga This is a list of everything you need to do restorative yoga poses. The most essential prop is a yoga bolster. All these can be substituted with things you have at home. However, I recommend you buy a specific yoga bolster, as it’s the right shape and firmness, and easier to use. 1 yoga mat – or lie on a non-slip rug 1 or 2 yoga bolsters – or rolled-up yoga mat and blanket (see below) 4 yoga blocks (the flat-ish ones) – or lots of cushions and pillows 1 yoga brick (the brick-shaped one) – or use the cushions 1 yoga strap – or dressing gown belt 1 large blanket, to fold and place on your mat for extra comfort 1 small blanket, towel or throw, to roll into a mini-bolster or for under the head 1 eye bag or folded scarf to cover your eyes If it’s not possible to buy a purpose-made bolster, tightly wrap a folded blanket around a rolled yoga mat. It must be firm, the shape of a bolster, smooth (rolled with no wrinkles), and tied securely at both ends so that it doesn’t unroll (dressing gown belts work well). However, this is more faff and it’s not as easy to move around between postures. The second bolster is not essential but is useful for some poses, and a good idea if you have a stiff or painful lower back or hips. Different types of bolsters are available but I recommend a regular, rounded bolster. Try this one by Yogamatters, or the more environmentally sustainable hemp bolster filled with organic buckwheat hulls. Being in a yoga studio equipped with all the right props makes setting up the postures a lot easier. The teacher can help you with them, and can skilfully guide you into the relaxation state, which can work better than being at home surrounded by distractions. On the other hand, it means you get into a relaxed state then have the disruption of travelling home! A Restorative Yoga Sequence It is not always possible to get to a yoga studio, so here is a simple restorative yoga sequence you can do at home, using one bolster and your cushions and pillows. If you’re new to restorative yoga poses, have several lessons in-person with an experienced teacher (or on Zoom, in a very small class size so that you’re seen). At the beginning, you need a teacher to give you instructions and small individual adjustments that make it more comfortable; to clarify things you’re not sure about; and to guide you into relaxation (rather than leaving the mind to its own devices). With their words they can skillfully guide you into deep stillness, relaxation and silence. They create a safe, comfortable and nurturing space. “As you try to relax in the postures you may feel the places where you’re holding tension. Restorative yoga poses help you to gradually release tension through a passive, gentle softening and allowing.” This is preferable to a recording, where the teacher cannot see you and you may have to disturb yourself to adjust your computer screen or volume. Videos can be helpful so that you can follow the teacher’s cues, see what to do, and relax without looking at the time. However, looking at a screen or using the keyboard to adjust volume, view etc are the antithesis of everything described above. Never crane your neck to see the screen, don’t open your eyes once you’re in the posture, and set the volume and place the screen where you won’t need to adjust them. Here is a simple 75-minute home restorative yoga sequence. Print it, so you don’t look at a screen during your session. This is no substitute for personal teaching and is done at your own risk. Do not do anything that’s uncomfortable, unpleasant or aggravates injuries. If you don’t know what something means, don’t do it. Attend some classes first, or see below for video links instead. 1. Savasana – initial relaxation. Lie on your mat with a widthways bolster under your knees, your knees and feet apart, a thinly rolled blanket under the backs of the ankles, 1 or 2 cushions under the head (but not the shoulders) and an eye bag over closed eyes. 12 minutes. 2. Reclined Easy Pose – hip opening. From here, draw the bolster nearer your bum, cross your legs at the shins or ankles (as when sitting cross-legged) and allow the hips to open, supported by the bolster. If they’re not supported, put yoga blocks on the bolster under the hips until they are and you can fully relax. 12 minutes. Eye bag over eyes. Halfway through, with minimal disturbance, swap to the opposite ankle in front. 3. Reclined Spinal Twist. From here, place the hands on the outer thighs and support your legs as you uncross them and bring the knees together. Rest your feet on the bolster for a minute. Then drop both knees to the right and rest them on the bolster. Position the feet comfortably and securely (not sliding off). Keep the backs of both shoulders in contact with the ground, so that you’re rotating the spinal muscles. Only turn the head the opposite way to the knees (as in the active version) if it feels relaxing. 8-10 minutes, then change sides for 8-10 minutes, then untwist and lie on your back. MORE LIKE THIS: Trauma Informed Yoga: What is It and Does it Work? Practising Gratitude Yoga How to Do Yoga Nidra For Sleep: 4 Steps and Script 4. Reclined Backbend. Slowly sit up with eyes closed. Open your eyes and place the bolster behind you, lengthways on the mat. Place a block or cushions at the far end (your head will rest on these). Sit on your mat facing forwards with your knees bent and bolster behind you. Pull it close to your sacrum. Slowly lie back over it. Adjust the block so it’s under your head. If the backbend is too much, come up, put a second bolster on top of the first, staggered, and try again. Once in position, straighten your legs along the mat. If that’s uncomfortable, bend the knees, place your soles on the mat, separate the feet and let the knees rest on each other. Hands rest wherever is comfortable. Eye bag on the eyes. 12-15 minutes. 5. Supported Forward Fold. From above, slowly sit up with eyes closed. Open your eyes and turn round to kneel in front of the bolster (omit this posture if kneeling is uncomfortable or you can’t sit on your heels). Remove the block. Separate the knees and pull the bolster(s) closer in to you. Lean forward and rest the front of your torso and head on the bolster. Rest the hands and arms wherever is comfortable. Have the forehead on the bolster, or turn the head to one side. Have a cushion under the head if you want to. 12-15 minutes. To end, lift up slowly with closed eyes and sit for a few moments before you open your eyes and end the session. Best Restorative Yoga Classes on YouTube Many videos on YouTube with the title ‘restorative yoga’ are not restorative yoga. They are quiet, slow yoga sequences with deep active stretches (often for highly flexible bodies) but are not true restorative yoga, as described here, and do not have its benefits. It is not restorative yoga if it includes unsupported postures, use of strength, active stretches, poses that are held for only a few breaths, or more than five postures in an hour. It’s not Pigeon Pose without bolsters, Downward Dog or Ardha Matsyendrasana (seated twist) – all things that are on YouTube labelled as restorative yoga! Below are the three best restorative yoga sequences videos we've found online. If you want to practise at home, these are ones you can trust. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Restorative yoga for hips and back opening Focuses on opening your hips and lower back. Four postures in 45 minutes, allowing time for the benefits described above. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Restorative yoga, 40 minutes. A varied selection of postures for opening different parts of the body. However, they are only held for around four minutes, so use this video as an introduction to them, then do them on your own, staying in them for 12 minutes. .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } Restorative yoga, 60 minutes. Clear explanations and set-ups, staying in the postures for several minutes. There is talking and music all the way through so it doesn’t have the deep benefits described above (the mind cannot fully turn inward when it’s being directed to external sounds), but if your mind wanders a lot you might like this. The Takeaway: Restorative Yoga Poses Restorative yoga benefits us not by challenging us or powering our way to health but by slowing down, being gentle and nurturing ourselves. As a yoga teacher, and someone who has done yoga for 20 years, I know it can be tempting to always do our more dynamic practice. But once we allow ourselves to slow down and regularly take a restorative yoga class, we realise how much we needed it – especially if we’re living a busy life, working, studying or looking after a family. It is a therapeutic practice, developed in the 20th century by BKS Iyengar (one of the most influential yoga teachers of the modern age) to help people who couldn’t do a more active physical yoga practice because of injury, illness or chronic health conditions. However, don’t reserve it only for these times. Build it into your week as a counterbalance to a strong physical practice, to a busy stressful life, or for any and all of its multiple wellbeing benefits. To learn more, three of the leading teachers in restorative yoga to look for are Judith Hanson Lasater (a pioneer in this field), her daughter Lizzie Lasater, and Anna Ashby, who teaches online and trains yoga teachers in restorative yoga (she taught me). ● Images shutterstock/Koldunov, shutterstock/ESB Basic happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? 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No direction in life? We've got you. From exploring your curiosity to visualizing the possibilities, Sonia Vadlamani explains 8 ways to start silencing those ruminating 'I don't know what I want to with my life' thoughts. And it all starts with asking yourself more questions. It’s 2 a.m. You have an early start, yet here you are, scrolling mindlessly through social media, wondering how everyone else has their life figured out. Their perfectly curated Instagram feeds showcase them thriving at their dreams jobs and living in their dream homes, while you’re haunted by the thought that keeps going around in your head: “I don’t know what to do with my life.” While this feeling may seem exclusive to you, the truth is that it’s far more common. A 2021 Oracle and Workplace Intelligence survey of almost 15,000 employees across 13 countries showed that about 75% people feel “stuck” in their professional lives, while 76% felt the same about their personal lives. Here’s the thing – feeling directionless and not knowing what comes next isn’t a permanent roadblock, but instead, it should be seen as a starting point for something new. It’s a chance for you to pivot, explore new possibilities and carve out a path that can alter your life – if you’re willing to embrace the uncertainty and push through it with intention. What Should I Do With My Life? Many of us experience periods of feeling of lost and directionless in life. While this uncertainty can feel disconcerting at the time, it may indicate the need for personal growth. Indeed, a 2023 study of 309 participants revealed that although uncertainty is often accompanied by psychological distress, individuals with higher Personal Growth Initiative (PGI) are better able to take charge of their own progress. Feeling lost in the dark? Find your direction by asking questions In other words, feeling lost or wondering, “what should I do with my life” is common, especially during big life transitions. However, those who actively seek change or growth through such uncertainty by learning, pivoting, experimenting, or planning tend to cope better than those with a lower tolerance for ambiguity. Questions to Ask Yourself Asking yourself better questions – rather than simply pondering over the possible correct answers – can help steer you in the right direction. In fact, renowned developmental psychologist James Marcia, in his identity development theory – and especially the “identity moratorium” status – proposed that active exploration during uncertain times is key to personal growth. This exploration can happen through strategic self-inquiry – a keen observation of your goals, values, interests, passions, and behavioral patterns can help you gather useful data. Some questions to ask yourself when you catch yourself thinking “I don’t know what I want to do with my life” can include: What did the “child me” want to do before the “adult me” or others decided what I should be doing? What would I do in a day if money weren’t a concern? What activities make me lose track of time? If I could, what are some problems in the world that I really wish to solve? Which activities help me feel genuinely aligned with my authentic self? Who are my role models, and why do I admire them? If failure was out of question, what would I love to do? What are some of my skills that make people say, “Wow, you’re really good at that!” Which activities make the day truly meaningful? What do I want to be remembered for when I’m gone? What are the top three skills I’d like to master next year? Eight Strategies to Work Out What to Do With Your Life While these questions help you to contemplate, the science-backed strategies below help you take necessary action and find your footing when that “I don’t know what to do with my life” feeling is taking over. 1. Pay attention to your natural gifts and interests The answers you uncover through reflection may have helped you realize your natural talents and gifts. What comes easily to you that others struggle with? What do people often compliment you for? It might be your ability to manage people well, or perhaps your analytical brain that offers solutions more readily. “Feeling lost or wondering, “what should I do with my life” is common, but it may indicate the need for personal growth.” Pay close attention to your innate strengths and natural talents, as these can serve as useful clues toward a path that aligns with who you really are. 2. Follow what sparks your curiosity “Follow your passion,” they say, but what if you don’t know what your passion is? Exploring your curiosity can be the key to unlocking what sparks joy and can sustain your interest over time. Indeed, a study published in Journal of Educational Sciences & Psychology also found that in addition to grit and determination, curiosity is a primary predictor for leading fulfilling and satisfying lives. 3. Learn to embrace the unknown It’s true that the human mind dislikes uncertainty. Research also shows that perceived threat and uncertainty can trigger neurological stress and anxiety, often negatively impacting decision-making in adverse situations. However, here’s the contradicting truth – learning to tolerate ambiguity better can spark creativity and boost resilience, making way for personal growth. Make it a conscious practice to sit with ambiguity instead of fumbling for certainty. Remind yourself: “This is temporary and I’m equipped to deal with it until the answer comes to me.” 4. Experiment with new choices The sheer amount of choices available in this technology-driven era is crazy, and decision-fatigue can literally tire us. It’s therefore often impractical to simply think to gain clarity – you need to take action to get there by experimenting with various options. Avoid overcommitting to something on a whim – opt for a short-term contract instead. Try volunteering or shadowing someone in a role that inspires you. These experiments can help you gather essential insights into what excites and fulfils you. They’re breadcrumbs that may lead you to something more meaningful, energizing, and lasting. Volunteering, for example, at an animal shelter, opens up new experiences 5. Reflect on your purpose We often confuse purpose with happiness – indeed, chasing happiness may seem more important than finding one’s purpose. However, research suggests that living a purpose-driven, meaningful life is a fundamental human need that influences our psychological and physical well-being, in addition to serving as a driving force. RELATED: Power of Purpose: Rediscover Your True Role In Life What's the Point of Life? The 3 Questions You Must Ask Yourself The 7 Steps to Take When Nothing Makes You Happy Anymore Ask yourself: What would make me feel that my time mattered here? What would I like to be known for, say 10 years from now? While this probing may feel uncomfortable at first, it can help you cut through the noise and arrive at a clear, actionable answer for the persistent thought: “I don’t know what to do with my life.” 6. Seek inspiration Look at people who inspire you and motivate you towards a path that can fulfil your purpose or desire to make a difference. Whether it’s public figures, your contemporaries or mentors, engaging with them or learning their journey can provide you valuable insights and direction. Their lessons can help you gain clarity and take action to overcome the uncertainty of what to do with your life. 7. Visualize the possibilities Creating a vision board to reflect your aspirations, feelings, values, and experiences is a practical and fun way to recenter yourself when feeling directionless. In fact, an experiment conducted on 65 tennis players concluded that adding imagery and visualization practices substantially improved performance and chances of success. “Pay close attention to your innate strengths and natural talents, as these can serve as useful clues toward a path that aligns with who you really are.” Visualization can help you explore your potential life path that’s best aligned with your authentic self. Imagine the day-to-day experience of different life paths that appeal to you. Break it down further into daily and hourly visual accounts – do you like what you see well enough to pursue this path? Unsure what to do with your life? Start with a vision board 8. Surround yourself with positive people Life will always throw you unexpected twists and curveballs. However, research points that people with an optimistic attitude tend to be more resilient and “bounce back” easily from negative experiences. RELATED: Bored With Life? Re-engage Yourself With These 8 Ideas Also, positivity begets positivity – sometimes the most difficult phases in life become easier to navigate with the help of the right support group. Surrounding yourself with more positive-minded people can help you navigate life’s challenges with greater ease, perspective, and grace. What Happens to a Person With No Purpose? People who find themselves thinking, “I have no idea what I’m doing” for an extended period may begin to feel like they’re drifting through life aimlessly. The lack of a unique purpose may make you feel unfulfilled, empty, and dissatisfied with life. Research indicates that the frustration arising from a lack of fulfillment can result in conditions like depression and anxiety, and can potentially lead to avoidance behaviors that steer you further away from positive goals and outcomes. However, not knowing the point of life doesn’t necessarily mean that you’re living your life without purpose. Taking a step back because you refuse to settle for a life that feels hollow, reflecting on your values and goals, and seeking meaning with renewed perspective is, in itself, a purposeful direction. Takeaway: What Should I Do With My Life? It’s important to remember that finding purpose in life can look different for everyone – there is no specific roadmap to follow. But it’s never too late to start. Feeling offtrack or lost in life isn’t a dead end, but a path to keen exploration and self-discovery. Applying the strategies mentioned here can help you gain insights to unlock holistic, strategic, and sustainable answers to one of the most unsettling questions we all face in life at some point at another. • Images pathdoc, andysanchevko, New Africa happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free and enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Mental Health | Self Care | Stress Management Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Chi (qi) energy is our essential flow of life force energy. Rachel Markowitz explores the signs of imbalance and ways to restore chi balance through traditional techniques, including qigong, acupuncture, massage, and breathwork. “Feel your chi between your hands and begin to shape it into a ball,” instructed a young, short, bubbly woman to a room full of skeptical students, including myself, who inadvertently ended up in her 'Intro to Tai Chi' workshop. After self-consciously glancing around the room, I rubbed my hands together as shown to create heat and friction. With closed eyes, I guided my palms together and then apart, noticing a perceivable stretchiness or magnetism between them. Then, I imagined forming a ball – and, to my shock, felt a tangible sphere of energy between my hands. Although I didn’t realize it at the time, this workshop served as a doorway – not only to learn about chi energy, but also to connect to the physical world in a way I had never experienced. More importantly, it gave me the confidence that we can all learn to sense chi. Let’s begin together by learning about the basics of chi energy and how to feel and balance this vital current. What is Chi? Chi, or qi, is the name given to an essential flow of life force energy that permeates our bodies and the world that surrounds us. In the body, chi energy flows through channels called meridians. Each meridian line is related to certain aspects of ourselves. Thus, through various practices and habits to cultivate and balance chi, we can promote a healthy flow of energy and overall well-being. RELATED: The Essentials of Energy Healing: 10 Techniques 5 Techniques to Balance Chakras and Unblock Energy Flows Exploring Shamanic Healing: What to Expect The concept of chi is firmly rooted in Chinese culture and plays a major role in Traditional Chinese Medicine (TCM) and martial arts. However, the presence of an all-pervading energy linked to holistic well-being runs as a common thread through most ancient cultures. Chi energy: our essential flow of life force For example, the same energy that the Chinese call chi is known in yogic philosophy as prana and in Japanese as ki (as in Reiki). In ancient Egypt, it was known as ka; Polynesian culture calls this force mana, and some simply refer to it as Spirit. Regardless of name, chi is the energy found in all of existence; it’s the age-old mysterious miracle that gives us breath and, therefore, life. By learning to feel and move chi, we cultivate a better connection to ourselves, others, and the universe. The Benefits of Balancing Chi Balancing chi energy can help with a variety of ailments in the body. However, we don’t need to wait until we’re sick to work towards a healthy flow of chi. Benefits of balanced chi energy include: Physical Strength Working with chi helps us distribute our life force power in an efficient way and feel fully embodied. Balancing chi can remedy physical ailments and injuries by supporting the body’s immune system and natural healing abilities. Mental Clarity When chi is blocked, we may feel mentally foggy or lethargic. Balanced chi manifests as a focused, attentive, and non-distracted mind. Emotional Stability In Chinese medicine, emotional balance is connected to physical and mental health, as all are a reflection of balanced chi. Furthermore, medical research has found that chi-based movement practices can ease depression and anxiety, amongst other mood-enhancing benefits. Connection to the Elements Chi is the invisible force that connects us to the natural world and our place within it. When chi is balanced, we feel comfortable in our surroundings. Connection to a Higher Power When we begin to feel and perceive chi, our awareness opens to a space beyond the physical body and the individual “I,” enhancing spiritual well-being. Signs Your Chi is Out of Balance Essentially, any physical, emotional, or recurring challenge in life could be attributed to unbalanced chi energy. According to TCM, chi manifests in various forms, and is closely associated with two opposite yet interconnected complementary forces – yin and yang. When yin – associated with femininity, darkness, and contraction, –is balanced with yang – associated with masculinity, lightness, and expansiveness – we experience harmony in life. “Chi, or qi, is the name given to an essential flow of life force energy that permeates our bodies and the world that surrounds us.” That being said, yin and yang are constantly fluctuating and changing in a dance of balance versus imbalance. Fortunately, our bodies and minds signal to us when something is not quite right. Signs that your chi energy may be out of balance include: Physical weakness or low stamina Allergies, a poor immune system, or the tendency to catch common colds and flus Poor digestion, IBS Emotional instability, insecurity, or self-doubt Disconnection from others or from nature An overall sense that something feels “off” How Can I Balance My Chi? 5 Traditional Techniques If you feel like you might be experiencing symptoms of unbalanced yin and yang, the following practices, based in TCM, work to regulate and manipulate the flow of chi energy, increasing health and vitality. 1. Qigong Qigong (also written as chi gong) encompasses a variety of techniques intended to harness chi and distribute it throughout the body. Qigong practices incorporate movement, breath, and concentration. While some types of qigong focus on healing the physical body, others promote spiritual wholeness. Tai chi, another closely related body-mind practice, is a martial art that originates from Qigong. Qigong is an ancient chi-balancing practice 2. Acupuncture Acupuncture works by stimulating acupressure points that relate to different parts of the body, using thin needles. An acupuncturist will identify chi imbalances and release blockages or increase energetic flow to certain meridians or body parts through these points. 3. Breathing Techniques Since our breath is our life force, we work directly with chi by controlling the breath. As previously mentioned, breathing is an integral part of a qigong practice. “Balancing chi energy can help with a variety of ailments in the body. However, we don’t need to wait until we’re sick to work towards a healthy flow of chi.” However, qigong breathing exercises on their own, or any other pranayama or conscious breathing techniques, can help to balance and regulate chi. If you’re new to intentional breathing, a good place to begin is with diaphragmatic breathing – slowly taking full, deep ”belly breaths,” with fixed length inhalations and exhalations. 4. Massage Like a trained acupuncturist, a skilled massage therapist will be able to read your body, identify energetic patterns that might be causing imbalance, and help increase or redirect chi. TCM massage techniques include: Tui Na: A traditional therapeutic massage that targets acupressure points in the body to improve circulation of blood and chi. Cupping: Using cups to create a vacuum seal on the skin, increasing blood flow and detoxifying the body, moving blocked chi energy. Reflexology: Stimulating acupressure points, primarily in the feet, hands, and ears, that correspond to certain body organs or health systems Cupping therapy is used to balance chi energy 5. Lifestyle Adjustments Along with physical exercises, our eating habits, living environments (feng shui), and maintaining healthy sleep patterns contribute to balanced chi energy. Furthermore, TCM specialists often recommend herbal medicines to improve deficiencies or excesses of certain qualities in the body. How to Balance Chi at Home If you’re curious about understanding or balancing chi and are not inclined to see a specialist, the following practices you can do by yourself can help you connect. Experiment with feeling your own energy. Take an introductory qigong or tai chi class, in person or online. Once you learn a few basic exercises, you can continue a daily practice on your own, cultivating a relationship with chi in your body and the environment. Practice meditation. By committing a small amount of time each day to breathing intentionally while simply doing “nothing,” we relax the mind, calm the nervous system, and coax the body to come to a space of natural peace and balanced energy. Eat, sleep, and exercise regularly – with moderation. According to Daoism, an ancient system of Chinese spiritual and philosophical belief, the key to a healthy, balanced life is taking “the middle way.” Thus, if you’re inclined towards laziness or extreme intensity, keep in mind that even small, intentional changes in daily habits help us to cultivate chi flow and become aware of its presence. Takeaway: What is Chi Energy? Chi is the link between our internal and external environments, the microcosm and the macrocosm, and our worldly and spiritual experiences. When our chi energy is unbalanced, we often experience ailments or challenges. By learning how to balance chi through intentional practices, personal habits, and therapies, we can experience physical health, mental clarity, emotional stability, and the interconnectedness of all aspects of life. ● Images: Sasha.shine.bright, Nikki Zalewski, Andrey_Popov happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum Energy Healing | Western Medicine | Holistic Medicine Written by Rachel Markowitz Rachel recently found herself over a decade deep in a worldwide wander guided by what she feels to be true. She’s been facilitating classes and workshops on yoga, meditation, self-exploration, and alternative ways of living since 2012, mostly in Latin America and Asia. These days, she spends most of her time looking at, walking around, or singing to a sacred mountain in southern India. Read more of her words at her to those who wonder blog.

Microdosing the party drug MDMA – AKA Molly or Ecstasy – can lead to increased mood and sociability while lowering feelings of depression and anxiety. But, with limited scientific evidence, is attempting to microdose MDMA in this way safe? Rhianna Quanstrom investigates. MDMA, also known as Molly or Ecstasy, is a recreational or “party” drug. In recent years, psychologists have explored its potential therapeutic uses for mental illness and chronic pain. Now, there is the question of whether or not microdosing MDMA is safe and has therapeutic value. As such, we’ll discuss what MDMA is, what microdosing is, and what the science says. What is MDMA? MDMA (3,4-methylenedioxymethamphetamine) is a synthetic pharmaceutical drug first developed in Germany in 1912. It was created when German chemists were developing drugs to reduce bleeding. In their experiments, they found that it had psychoactive properties. In the 1980s, MDMA became a popular party drug as a stimulant and psychedelic. It is still used in this way today and enhances energy and feelings of euphoria. This includes increased sensory perception, happiness, emotional warmth and openness, sexual arousal, and sociability. MDMA is typically used as a party drug, but can it be safely microdosed? MDMA alters perception by increasing the release of serotonin, dopamine, and norepinephrine in the brain. These neurotransmitters influence mood, energy, behavior, sensory awareness, and sleep. At higher doses, they can lead to hallucinations. MDMA is often distributed as colorful pills with a stamped logo or cartoon image on them. It is also found in powder, capsule, and liquid forms. What is Microdosing? Microdosing involves taking a psychedelic substance at very low doses (about 1/10th of a normal dose) for a prolonged period of time. These doses are low enough that they do not produce a full psychedelic experience. Rather, they are more subtle and do not interfere with daily activities. People microdose for therapeutic benefits, including improving mood and cognitive function, as well as reducing depression, anxiety, stress, and chronic pain. LSD and psilocybin (“magic” mushrooms) are the most common psychedelics used for microdosing. Why Do People Try Microdosing MDMA? The main idea behind microdosing MDMA — or any psychedelic — is to receive its mental and emotional benefits without a full psychedelic experience. MDMA differs from other psychedelics in that it doesn’t commonly produce hallucinations. Instead, it’s considered an empathogen, which increases feelings of empathy, connection to others, and emotional openness. As such, microdosing MDMA could stimulate these feelings more subtly. It could potentially help with sociability and reduce depression and PTSD. However, these are just theories, and there is very little scientific research on the potential benefits and risks of microdosing MDMA. Let's examine what evidence we do have. Microdosing MDMA or Molly: What Science Says Psychologists have been investigating the therapeutic potential of MDMA for a few decades. Most studies and clinical trials use moderate to high doses of MDMA. There is one study from the University of Basel, Switzerland, where one subject microdosed MDMA to relieve chronic pain. The study – published in Frontiers – aimed to explore the potential analgesic effects of MDMA, since individuals with PTSD who participated in MDMA trials reported a reduction in chronic pain. “The main idea behind microdosing MDMA — or any psychedelic — is to receive its mental and emotional benefits without a full psychedelic experience.” In this case study, the subject first went through several sessions of LSD at moderate to high doses. Following those sessions, he microdosed MDMA every other day for four months. The subject reported “sustained improvement in neuropathic pain.” Besides this case study, there doesn’t appear to be any published research on the benefits and potential risks of microdosing MDMA. However, there is substantial, research-backed evidence of the therapeutic benefit of full-dose MDMA for people with severe PTSD. More scientific research is needed into microdosing MDMA (Molly) A 2021 clinical study found that MDMA reduces activity in the amygdala, the part of the brain where fear responses are stored. As such, patients can revisit traumatic experiences without the accompanying fear. The study states: “MDMA-assisted therapy may facilitate recall of negative or threatening memories with greater self-compassion and less PTSD-related shame and anger. … Indeed, clinicians have suggested that 'MDMA may catalyze therapeutic processing by allowing patients to stay emotionally engaged while revisiting traumatic experiences without becoming overwhelmed.'“ Because MDMA increases serotonin and oxytocin, patients feel safer and more emotionally connected to themselves and the therapist. This allows them to explore their traumatic history from a more stable place. RELATED: Happiness Hormones: the Neurochemicals of Joy Psychedelic Integration: Honoring the Journey Beyond the Experience What is Huachuma, the San Pedro Cactus? Furthermore, research shows that MDMA increases neuroplasticity, which is the brain’s ability to change, adapt, and form new neural pathways. In the case of treating PTSD with MDMA, it helps the brain form new memories and connections so that the original trigger does not affect the individual in the same way. The study above found that MDMA treatment helped the individuals reduce their anxiety and depression. It also helped improve their relationships and overall quality of life. According to the report, “In summary, MDMA-assisted therapy induces rapid onset of treatment efficacy, even in those with severe PTSD, and in those with associated comorbidities including dissociative PTSD, depression, history of alcohol and substance use disorders, and childhood trauma. Not only is MDMA-assisted therapy efficacious in individuals with severe PTSD, but it may also provide improved patient safety. Compared with current first-line pharmacological and behavioral therapies, MDMA-assisted therapy has the potential to dramatically transform treatment for PTSD and should be expeditiously evaluated for clinical use.” “There is no clear evidence of the risks associated with microdosing MDMA. That said, there are several concerns related to the prolonged use of microdosing it.” Because of the positive effects MDMA has on PTSD, there is the potential for it to become an FDA-approved drug in controlled environments. Given these findings, there is also the possibility that microdosing MDMA could improve chronic pain, PTSD, social anxiety, depression, and emotional availability. However, there is still not enough research on the subject, nor on the long-term safety of microdosing MDMA. Possible Risks of Microdosing MDMA There is no clear evidence of the risks associated with microdosing MDMA. That said, there are several concerns related to the prolonged use of microdosing it. These include: Neurotoxicity: because of MDMA’s release of neurotransmitters such as serotonin and norepinephrine, it could cause long-term imbalances affecting sleep, mood, and the nervous system. Anxiety: Some reports state that low doses of MDMA may actually be anxiety-inducing. Tolerance: The body quickly becomes tolerant to MDMA, potentially making microdoses ineffective in the long term. Cardiovascular Health: MDMA raises heart rate and blood pressure, which can put a strain on the heart over long periods of time. Side effects: Dizziness, headache, lack of appetite, fatigue, and nausea have been reported with low-dose MDMA. It’s important to note that the beneficial effects of MDMA found in the studies above were in controlled, safe, and monitored environments. MDMA shouldn’t be taken recreationally or purchased without a medical license. In fact, much of the MDMA sold recreationally and illegally is found to be laced with other drugs, including methamphetamine, cocaine, heroin, ketamine, caffeine, and cathinones. These other substances significantly increase the risk of harmful and potentially fatal side effects of MDMA. Is MDMA Legal? MDMA is not legal in the United States. According to the Drug Enforcement Administration (DEA), MDMA is a “Schedule I drug under the Controlled Substances Act, meaning it has a high potential for abuse, no currently accepted medical use in treatment in the United States, and a lack of accepted safety for use under medical supervision.” Psychologists and psychedelic researchers have been pushing for the FDA to approve MDMA as a therapeutic drug in the treatment of PTSD. This would change its legal status for medical use. However, in 2024 the FDA rejected its approval and requested additional clinical trials. While MDMA is illegal, even for medical use, there is still potential that it will become medically legal in the future and could be used to microdose. Takeaway: Microdosing MDMA While it’s commonly known as an illegal street drug, Molly, or MDMA, also has therapeutic benefits. In controlled environments, MDMA has been shown to significantly reduce chronic pain, depression, and PTSD. While most findings are based on full doses, there is reason to believe microdosing MDMA could also have similar benefits. However, more research is needed to further explore the potential benefits and risks of microdosing MDMA before it can be legally used in such a manner. ● Images: BLACKDAY, luckakcul happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum Alternative medicine | Herbalism | CBD Written by Rhianna Quanstrom Rhianna Quanstrom is a freelance writer, herbalist, and spiritual seeker with a passion for nature-based healing and sacred wisdom. Her writing draws from years of experience with meditation, shamanic practices, plant medicine, dream work, and the reclamation of the Sacred Feminine. Discover more of her writing and poetry on her Mystic Love Substack.

Sonia Vadlamani explores why making yourself a priority is an essential form of self-care. Learn how to put yourself first guilt-free with these 6 science-backed methods. Plus, get inspired for self-prioritization with some well-known 'put yourself first' quotes. For me, the need to put myself first began with a late-night phone call from a panicked former boss. It was close to 11pm on one of my leave days. I answered reluctantly, only to hear my ex-boss shouting about an incomplete presentation that wasn’t my responsibility – for a client meeting I wasn’t even a part of. “They left it incomplete,” she barked, “and I need your help right now to finish it. My meeting depends on this.” For context, I’d worked on the initial presentation that had helped bring this client in, but not since. Despite my will, my first instinct was to say, “Yes, of course! What do you need?” However, I stopped halfway through to ask myself: 'What’s compelling me to say yes when all I want to do is curl up in bed with a book? ' The answer was shockingly plain – I’d fallen into the habit of putting the needs of others before prioritizing myself. This often left me with burnout and exhaustion, not to mention the frustration and resentment of letting myself down. So, I mustered the courage and told my power-hungry former-boss: “Sorry, I can’t help you. I was just about to head to bed. All the best with your presentation, though.” Prioritize Yourself: Self-care and practice self-compassion While saying this wasn’t easy, it helped me identify an unhelpful pattern I'd carried for years. As I noticed the different scenarios where I put others first – often at the cost of my mental and emotional wellbeing – it became painfully clear that I needed to build healthy boundaries, not just at the workplace but in my personal life as well. The other surprising lesson: it’s important to consider your own needs and put yourself first sometimes in order to be more genuinely helpful for others. The oxygen mask analogy from airline safety makes complete sense in this context – you can only assist others after your own oxygen supply is secured! Similarly, we’re better equipped to care for others only once our own physical, mental, and emotional wellbeing are in check. Indeed, prioritizing yourself is essential. “You yourself, as much as anybody in the entire universe, deserve your love and affection.” Buddha Yet, many of us have somehow convinced ourselves that going above and beyond to fulfill others’ needs is what makes us “better” humans. Experts caution, however, that selflessness can turn into self-sabotage if left unchecked. What is Healthy Selfishness? Contrary to the common perception, healthy selfishness isn’t about neglecting your loved ones or abandoning responsibilities in a narcissistic pursuit. Rather, it’s about realizing that making yourself the priority forms the foundation for everything else in life to function smoothly. You can envision this concept as the difference between a vessel that is replenished and overflowing versus one that’s been drained of its essence. MORE LIKE THIS: When to End a Friendship and How to Do it With Kindness Self-Validation: How to Validate Yourself in 5 Steps I Feel Unheard: Why Does Nobody Listen To Me? Interestingly, psychology experts describe healthy selfishness and pathological altruism as the two paradoxical forms of selfishness, underlining that not all selfishness is necessarily bad, and not all altruism is essentially good. Practicing healthy selfishness, in fact, plays a key role in shaping our sense of self and helping us determine our preferences for people and activities we prefer to engage with (or step away from). “If your compassion does not include yourself, it is incomplete.” Jack Kornfield, Buddhist teacher and author As Dr Scott Barry Kaufman, professor of psychology at Columbia University and host of The Psychology Podcast, suggests, “Loving people have love toward themselves, and it is precisely this affirmation of their own unique self, happiness, growth, and freedom that allows them to love others.” Why is making yourself a priority important? Indeed, it’s true that selflessness – through acts of kindness, radical empathy, and volunteering – can boost happiness. A comprehensive study by psychologists from four universities across Canada revealed that generosity can even improve resilience during challenging times. Put yourself first by setting healthy boundaries However, healthy selfishness isn’t about halting acts of kindness or withdrawing care from others. It simply means prioritizing your own well-being by extending the same kindness and care to yourself first so that you can be in a better position - physically, mentally, and emotionally – to help others. Prioritizing yourself in healthy ways ensures that you feel more fulfilled and happier overall, more present in your relationships, more productive at work, and more resilient during tough times. How to Put Yourself First: 6 Strategies Psychologist Ronald Stolberg describes healthy selfishness as taking charge of meeting your physical, mental, emotional, and social needs. Here are some practical ways I’ve learnt to put myself first without feeling guilty, and you should try them too. 1. Cultivate self-compassion Developing empathy and a kind relationship with yourself is one of the most crucial aspects of putting yourself first. Research even suggests that self-compassion is a strong indicator of overall wellbeing. Practicing self-compassion involves: Acknowledging the myriad emotions you experience, without rushing to fix them. Accepting that mistakes make us human. Speaking to yourself with the same kindness you’d show a loved one. Forgiving yourself for past mistakes. 2. Set and maintain healthy boundaries Establishing clear limits across different aspects of your life – and communicating the same to those around you – is essential for wellbeing. According to Lydia Hall, the eminent nursing theorist who developed Care, Cure, Core, it’s important to regard healthy boundaries as “fences, not walls” – that enable connection while “protecting your personal space.” Here’s what healthy boundaries can look like: Communicating your needs and preferences clearly with romantic partners, family, or friends. Conveying the need for maintaining individual interests and friendships to your romantic partner so that neither partner feels they’ve lost their identity in the relationship. At the workplace, defining your work hours and refraining from checking emails when not at work. Learning to delegate tasks, which a study of almost 11,000 leaders worldwide found to be a gamechanger for reducing stress and preventing burnout. Taking regular breaks from work and daily chores to indulge in activities that you enjoy. 3. Master the art of saying no While saying no can seem daunting, it’s an effective way to create boundaries to stop feeling overwhelmed and emotionally overloaded. Remember, disappointing someone temporarily by saying no is far healthier than burning yourself out trying to accommodate everyone else’s needs. “Self-love is an ocean, and your heart is a vessel. Make it full, and any excess will spill over into the lives of the people you hold dear. But you must come first.” Beau Taplin, Author The reality is that by making yourself a priority, each “no” now means saying “yes” to something you appreciate more. For instance, declining a social event or turning down a coffee invite from an energy vampire helps you create space for doing what you love instead. MORE LIKE THIS: 8 Essential Life Lessons From RuPaul Charles How to Find Happiness Within: 5 Ways to Build Inner Joy Tragic Optimism: An Antidote to Toxic Positivity 4. Make self-care a part of your daily routine There’s more to self-care than bubble teas, face masks, and spa days. It’s a vital part of putting yourself first without feeling guilty, given that a lack of self-care has been shown to cause burnout and compassion fatigue. Including self-care in your daily routine can look like: Including ten minutes of conscious breathing exercises or mindful meditation in your day. Taking care of your physical health through regular exercise, nutritious meals, and restful sleep of at least 7 hours. Sparing a few minutes for gratitude journaling to appreciate everything you have going for you. Stepping out for short strolls during a hectic workday. Setting aside time for hobbies like gardening, knitting, or anything else that sparks joy. Spending time with friends who uplift and energize you. Checking in with your mental health regularly and asking for help when needed. 5. Seek balance Indeed, acts of kindness and volunteering for causes you care about can boost happiness and make life more meaningful. However, helping others should never happen at the cost of your peace of mind, strain your closest relationships, or hinder your work. The key is to find balance – devise a win-win approach where your generosity results in positive experiences for everyone while leaving you fulfilled; not weighed down. All smiles: make yourself a priority 6. Invest in your future self Investing in your personal growth and goals is a fundamental aspect of healthy selfishness. While there's no magic recipe to ensure all your goals are achieved with ease, you can begin by setting so-called SMART goals (Specific, Measurable, Achievable, Relevant, and Time-bound). “You can't pour from an empty cup. Take care of yourself first.” Eleanor Brown, Author Indeed, goal setting isn’t the end of the story but an ongoing process. Review your progress periodically and revisit the ones you couldn’t focus on earlier. Don’t forget to celebrate small wins and any milestones along the way. Takeaway: How to Put Yourself First Shifting your perspective to healthy selfishness and self-prioritization is the first step toward putting yourself first. Know that looking after your interests should be instinctive, not a luxury. Remember, healthy selfishness is all about being self-focused, not “self-absorbed.” Putting yourself first doesn’t harm others or halt progress. Instead, it simply means that you’re pausing to recharge so you can bring your A-game to everything you do and be your best, authentic self. Find inspiration from our words and 'put yourself first' quotes and start prioritizing yourself! ● Images ShotPrime Studio, Nadia Snopek, Dima Berlin happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Self care | Empathy | Acceptance Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Sonia Vadlamani explores practical ways to strengthen and balance the key areas – or pillars – of life for long-term happiness and success. Picture the scenario. You’re crushing it at work: hitting targets, achieving goals, and earning accolades from superiors and peers. On the surface, your life looks perfect. However, your peace and mental health are declining and your personal relationships are strained. If this sounds familiar, chances are you’re lacking an important element – balance – in your life. Life can often seem like a juggling act, with its myriad responsibilities and tasks to complete within limited reserves of time and attention. What’s more, the fast-paced world around us sometimes tends to reward the pursuit of perfection in one area of life – often our career – while other areas take a backseat. However, decades of research show that true happiness comes from finding harmony across multiple pillars, or key aspects of life, not just one. The good news is that achieving balance isn’t as complex as one may imagine. By understanding and intentionally working toward achieving balance across the key pillars of life, you can create the foundation for a more joyful and sustainable version of success. What are the pillars of life? The prominent Swiss psychiatrist Carl Jung identified five pillars, or key elements, necessary for a happy and fulfilling life: Good physical and mental health Healthy personal relationships, including family and friendships The ability to perceive beauty in art and nature A reasonable standard of living and satisfactory work A philosophical or religious perspective that fosters resilience Jung emphasized the interconnectedness of the various aspects of life, with these pillars forming a comprehensive framework for a meaningful, fulfilling life. While his model remains important, experts have expanded upon it to better reflect the evolving needs of modern times. Learn to balance aspects of life for optimal well-being Psychiatrists, wellbeing coaches, and health advisors often highlight the key aspects of life that align with Jung’s pillars: Health pertains to both physical and mental wellbeing, supported by regular exercise, a nutritious diet, adequate sleep, and emotional regulation – the ability to recognize, perceive and manage your emotions effectively. Relationships include family, romantic partnerships, friendships, and social connections. The interplay of relationships and wellbeing has been extensively documented, indicating that cultivating meaningful connections is a crucial key to happiness. Financial health does not refer merely to monetary wealth, but financial security and the ability to meet your needs and occasional wants, without constant worry about expenses and bills. Work and Purpose include career and professional pursuits, along with activities that offer you a sense of purpose and the satisfaction of contributing to something greater. Play and personal growth represent your creative pursuits, leisure, hobbies, and interests, in addition to your efforts to advance your skills and knowledge. Some experts believe in additional pillars or key aspects, such as spirituality or volunteering, depending on individual needs and interests. It’s important for individuals to identify the core areas that are important for their sense of purpose and happiness. Why is balancing the pillars of life important? At times it’s normal – and even necessary – to focus on one area of life. For instance, situations like managing a health condition, taking on an extra work assignment to advance your career, or navigating a family emergency may require you to prioritize one aspect of life over others. However, research shows that the imbalance can become chronic if some areas are neglected too long, impacting one’s overall wellbeing. A 2020 study published in BMC Public Health analyzed data from 32,275 working adults across 30 countries in Europe. It showed a poor association between the adults' work-life balance and self-reported health. “By working toward achieving balance across the key pillars of life, you can create the foundation for a more joyful and sustainable version of success.” The statistics from North America echo a similar imbalance. A study by Elvtr.com involving 2,300 participants from the US and Canada revealed the alarming lack of work-life balance, indicating that 68% of the participants continue working even on vacations, and 57% feel anxious if they don’t check work emails during their time off. These findings point toward a worrying lack of boundaries between professional and personal life. Conversely, achieving balance across the pillars of life has been shown to generate a continuous cycle of positive outcomes. A Harvard Business Review study published in 2022 highlighted the benefits of corporate programs that support work/life balance, with employees reporting improved mental and physical health, lower stress and burnout, in addition to increased productivity and reduced employee turnover. MORE LIKE THIS: What the 12 Pillars of Well-Being Can Teach Us Rewiring for Joy: 8 Expert-Based Happiness Hacks The Importance of Community: 7 Key Benefits Indeed, the ability to step away from work, take care of our physical and mental health, and spend more time with friends and family strengthens our support system and makes us better equipped to handle stress. Reduced stress and financial stability, in turn, allow space and opportunity for personal growth, creative pursuits, and play – all of which contribute toward long-term happiness. Six ways to balance the pillars of life Balancing these different areas of life can seem overwhelming at first, but it is possible with intention and the right measures. Here are six practical ways to help you strike the right balance among the key pillars of life, thereby laying the foundation for lasting happiness: 1. Conduct a life audit Start with a thorough assessment of where you currently stand in each area of life. On a scale of 1 to 10, rate your satisfaction in each aspect: physical and mental health, relationships, finances, career, and play/personal growth. Identify the areas that are already robust and the ones that require more attention. Remember that this is an exercise in awareness and not of judgment – it can help you establish a baseline to help you focus your efforts and track the progress over time. For example, if your career scores an 8 but your health is at 4 and play is at 2, you can easily identify where you need to shift your focus. 2. Make health non-negotiable Health is the foundation the rest of the pillars are built on. Research highlights the substantial benefits of regular exercise, including stress reduction, improved immunity and lower risk of heart disease, cancer, diabetes, as well as mental health conditions like anxiety and depression. The best way to prioritize health, therefore, is by integrating it into your daily routines. Prioritize health as your key pillar of life Some simple ways to strengthen your health pillar are: Move your body daily: Whether it’s strength training, mindful running, or just a 30-minute brisk walk. Vary your routine to stay motivated. Eat nourishing, whole foods while minimizing processed foods, takeouts, and excess sugar. Get adequate sleep: aim for 7-9 hours of restful sleep each night. Find ways to manage stress. Happy habits like 10 minutes of meditation, yoga, or conscious breathing can keep stress at bay. 3. Build meaningful relationships with intention According to Harvard’s longest-running study on happiness, the strongest predictor of long-term happiness isn’t fame or wealth, but meaningful relationships. Yet, ironically, it’s often the first key area of life we tend to neglect as life gets busier. You can be intentional about nurturing connections by: Making time regularly for people who matter to you. Putting distractions at bay and listening mindfully when in their presence. Expressing gratitude and appreciation sincerely and frequently. Being present and offering support through happy and tough times. 4. Set clear boundaries between all areas of life The different aspects of life – work, self-care, and relationships – may often bleed into each other. While some overlap is acceptable, maintaining clear boundaries is easier when you can identify which pillars of life tend to overlap for you and how it affects your wellbeing. “Health is the foundation the rest of the pillars are built on. The best way to prioritize health, therefore, is by integrating it into your daily routines.” For example, if remote or hybrid work mode has made it more difficult to segregate your professional and personal life, you can devise methods to set intentional boundaries to avoid stress and burnout. Here are some effective ways to create boundaries: Turn off work notifications after hours to protect your energy for personal time. Allocate specific hours for different areas like work, play, relationships, and personal growth, and honor them all with equal importance. Limit your digital media consumption to a set screen-time quota. Avoid energy vampires and learn to say “no” to people and commitments that don’t align with your priorities. 5. Align your goals with purpose and meaning Working solely for financial gain may seem fulfilling at first, but the lack of meaning or purpose may make you feel empty and questioning about life’s purpose. Life feels enriched and enjoyable when you align your goals with what truly matters to you. Fuel your sense of purpose by: Contributing to causes that are bigger than yourself, eg, volunteering. Pursuing growth opportunities that help you advance toward your goals. Automating your work to make time for the other pillars of life. Engaging in acts of kindness. Setting time aside for personal growth and play to keep your spirit energized. Incorporate purpose as a pillar of life 6. Strengthen your financial foundation While money can’t buy you happiness on its own, financial security is cited as one of the top contributors toward better quality of life and overall wellbeing. Here’s how you can strengthen your finance pillar: Create a realistic budget that aligns your spending patterns with your short-term and long-term goals. Build an emergency fund that covers at least 3 months of expenses. Educate yourself about personal finance, smart investing, and wealth planning. Consult an expert for sound financial advice when needed. Failure to balance life pillars Failure to balance the pillars of life can result in more than temporary stress. Indeed, neglecting one or more aspects of life can create a domino effect that can disrupt one’s entire life structure, thereby impacting wellbeing. For instance, workaholics may achieve success at the cost of strained relationships and fading health. Similarly, those struggling with digital distractions or lack of a clear routine may find it difficult to stay productive and may face financial hardships. Digital overconsumption can also result in stress, anxiety, and digital burnout, according to a survey study of 202 participants published in Science Direct. The resulting burnout can also lead to a decline in physical and mental health, in addition to eroding one’s chances for long-term success and happiness. Takeaway: Balancing the pillars of life A fulfilling life doesn’t come from shining in just one aspect – it develops when we nurture all the key areas of life that make it meaningful. While the pursuit of a balanced life can seem elusive in this fast-paced world, Jung’s ageless wisdom, combined with decades of modern research, reminds us that genuine success stems from harmony in different pillars of life, namely health, relationships, financial security, fulfilling work, and personal growth. ● Images: shutterstock/VectorMine, shutterstock/Harbucks, shutterstock/Peopleimages.com - Yuri A happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Self care | Empathy | Communication skills Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

True happiness comes from within, but it takes work. The good thing is, all of us can learn how to develop it. From cultivating resilience to showing gratitude, Sonia Vadlamani explores five science-backed techniques that build lasting inner happiness and joy. For the longest time, I believed happiness to be something that came from outside – like getting a promotion at work, traveling to a dream destination with my partner, or purchasing something from my wishlist. And yes, indeed, these events do make me happy. But in reality I find I’m actually much happier on the days I have some quality “me time” to enjoy all my favourite leisure activities and connect with the people I love. This observation, coupled with research on happiness, helped me understand the simple and profound truth: happiness comes from within – happiness is an inside job. This holds true for most of us: while external events can definitely make us joyful, we also have inherent values and needs that we derive happiness from just the same. The best part? We don’t need to wait for external outcomes to feel content; we just need to learn how to tap into these sources of lasting happiness. Indeed, happiness is a choice, and science shows that true happiness comes from within, consistently and reliably, when we take small, intentional steps to achieve it, every single day. What does it mean to find happiness within? When we talk about finding inner happiness, we refer to what researchers in positive psychology call “internal happiness”, or a steady sense of well-being and contentment that stems from within and doesn’t rely on external circumstances. Unlike the fleeting happiness that we experience from external events like winning some money on the lottery or attending a concert, intrinsic happiness isn’t temporary, but rather a stable foundation for contentment and peace of mind. Where does happiness come from? Start the search within... In contrast, external happiness relies heavily on outside events, possessions and achievements. While these are undeniably necessary for life satisfaction, they only tend to boost our mood and improve happiness levels temporarily. In fact, a study of Stanford student-athletes living under immense pressure revealed that intrinsic factors like mindfulness, self-restraint, and self-esteem were stronger predictors of happiness than external factors such as playing time and scholarships. MORE LIKE THIS: How to Find Happiness: 11 Science-Backed Tips What is Happiness Exactly, Anyway? Discover the 10 Keys to Happier Living Another study by researchers Christopher P Niemiec et al. suggests that while the quest for external happiness alone can adversely impact well-being, focusing on intrinsic happiness benefits one’s psychological health, emphasizing the need for balance between external and internal forms of happiness. “Developing mindful awareness is key to finding happiness within yourself, as savoring the 'now' requires us to pay attention to events unfolding around you.” These findings highlight the need to develop traits that can help us find true happiness from within, enabling us to navigate life’s uncertainties better and build resilience. It’s also important to know that happiness can’t always stem entirely from within, especially for someone with a mental health condition like depression or anxiety, who may need to seek professional help for managing their condition and finding relief. How to Find Happiness Within Yourself The quest for finding happiness within yourself doesn’t mean ignoring external events and life milestones, but rather developing skills and practices that help maintain a sense of peace and inner contentment even through challenging times. So, here are five science-backed ways to help you learn how to find happiness within yourself. Incorporate them into your life one at a time to help build long-lasting joy and contentment. 1. Learn to live fully in the present A Harvard study that tracked the thoughts and moods of 2,250 participants found that humans spend nearly 47% of their waking hours thinking about something other than what they’re doing, and that this impacts happiness. Published in Science, this research corroborated a profound truth: the human capacity to capture joy depends largely on being present in the moment. Indeed, research suggests that ruminating over the past or worrying about the future can fuel negativity and reduce life satisfaction. On the other hand, immersing ourselves fully in the present – wholly engaging with the task at hand – regulates our nervous system and enables a flow state characterized by complete absorption. This can further help instill a sense of control, putting a stop to repetitive thoughts. Develop mindful awareness (and increased happiness) through breathwork Indeed, developing mindful awareness is key to building inner happiness, as savouring the “now” requires us to pay attention to the events unfolding around you. Simple mindfulness practices that can help improve your mood and elevate inner happiness levels include: focusing on your breathing. tuning into what you see, hear and feel at the moment, like eating, walking and doing daily chores. gently bringing your attention back to the present moment when it wanders (it will). setting time aside for mindfulness meditation. 2. Practice radical acceptance If being mindful pertains to developing awareness, acceptance is how we process and respond to this awareness, especially when faced with failure, loss or imperfections. Indeed, a comprehensive review of six correlated studies by researchers Daniel T Cordaro et al. suggests that inner contentment is a distinct positive emotion that is central to overall well-being and happiness. Embracing life as it is, therefore, is a crucial requirement for how happiness comes from within. This endeavor requires us to be aware of and accept the various emotions, imperfections, fears, and desires that make us all essentially human. MORE LIKE THIS: Happiness is a State of Mind: 8 Ways to Develop It Is Happiness Genetic? Here's What Science Says How Can Happiness Be Measured? Radical acceptance relies on practicing self-compassion, which means treating yourself with the same kindness you would show a good friend during a difficult time. It also involves understanding that errors and failure are a part of being human, not personal flaws. Here are some ways to practice radical awareness and self-compassion: Be kind to yourself. Evaluate your feelings with a gentle approach, not harsh self-judgment. When you notice a mistake or flaw, approach the emotions with kind observance and speak to yourself with genuine warmth. Remember that you’re not alone in your struggles – everyone faces challenge in their lives. Learn to forgive yourself for your mistakes and limitations. 3. Cultivate inner resilience Resilience, or the capacity to recover from difficult situations and adapt to life's challenges, is a key predictor for finding happiness within yourself. In fact, a study by researchers Steven M. Southwick et al. revealed that resilient individuals don’t encounter fewer challenges in life; they simply react to them differently. Therefore, your ability to adapt to adversities and overcome challenges can be the answer to how to find inner happiness and well-being. The first step toward developing resilience is reframing your perspective about life’s uncertainties and embracing the unknown. Resilient people look at difficulties as opportunities to learn, not threats to their happiness, and are adept at ‘lemonading’ – making the best of the situation at hand. “Individuals who understand that true happiness comes from within are also more resilient and more capable of bouncing back from life’s trials.” Adopting a growth mindset is another crucial aspect of resilience. Challenge yourself by stepping out of your comfort zone and attempting something that feels uncomfortable. Also, remember to celebrate small wins by tuning your mind to recognize and enjoy the smallest efforts and progress, instead of waiting to celebrate loftier milestones. 4. Develop a gratitude routine There’s more to gratitude than just saying thanks – emerging research suggests it’s a powerful practice that can help rewire our brains to weed out toxic emotions and significantly improve our happiness levels. How to find happiness from within? Keep a gratitude journal A study at University of California, Berkeley, involving 300 participants seeking mental health counseling revealed that the mental health benefits of gratitude practice can be experienced even when it's not communicated to others. While the benefits of gratitude – like improved inner happiness, reduced mental stress, and an optimistic outlook – take time to emerge, they create a positive snowball effect with consistent practice. To cultivate an attitude of gratitude, try these things daily: Write down three things you’re grateful for in your gratitude journal. Express gratitude to people you’re thankful for having in your life. Acknowledge moments of kindness and beauty throughout the day. Set time aside to practice gratitude meditation to truly appreciate all the things you’re thankful for. 5. Nurture meaningful connections While true happiness comes from within, we’re essentially social beings, and having close relationships is a fundamental need for a long, healthy life. Spending time with those you care for helps release happiness hormones, namely serotonin, dopamine and oxytocin. These are also released when you exercise, so in a way, spending quality time with your loved ones is almost as beneficial as getting a workout. To strengthen your relationships: Practice mindful listening and empathy. Really hear others out without judgment or bias. Trust your close friends and family enough to share your authentic self, and avoid the vulnerability hangover trap. Show up consistently, whether to celebrate their wins or be a shoulder to lean on during tough times. Connect over activities you collectively enjoy, like hiking, volunteering or joining a book club. Where does happiness come from? Friends are a key source Inner Happiness: Clear Health Benefits The happiness derived from savoring life’s small joys is also associated with several other positive outcomes considered the “hallmarks of a happy person”, such as long-lasting relationships, more successful careers, and better health. Individuals who understand that true happiness comes from within are also more capable of bouncing back from life’s trials and uncertainties with better stress-management and decision-making abilities. In essence, the ability to tap into inner happiness helps us experience more positive emotions and achieve more favorable outcomes in terms of success and improved life satisfaction. Takeaway: Happiness Comes From Within Happiness is a journey, and while the path to inner happiness isn’t easy, it is accessible to everyone. As demonstrated by the ample research above, everyone has the ingredients necessary to cultivate lasting joy within ourselves – the practices discussed here simply help you uncover and nurture the happiness that already exists within you. Indeed, in a world that constantly tells us happiness is bound to result from the next purchase or milestone, finding happiness within yourself is a practical and responsible step towards ensuring your well-being. ● Images: feodorina, Peopleimages.com - Yuri A, Oksana Klymenko, Jacob Lund happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Self care | Empathy | Letting go | Acceptance Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

If you're lacking fulfilment or direction in life, spiritual coaching can help you align your beliefs and values with purpose. Sonia Vadlamani explores how spiritual coaching can change your life’s course for the better, and what sets it apart from life coaching. In today’s competitive, success-obsessed world, many of us reach a point where we feel something is missing from our lives – a deeper sense of connectedness, a purpose beyond worldly pursuits, or a spiritual hunger that no amount of goal setting and accomplishments can seem to fulfil. This is where spiritual coaching can become incredibly helpful. What is Spiritual Life Coaching? Spiritual coaching aims to help individuals connect with their spiritual goals by aligning their values and beliefs to a purpose greater than themselves. While researchers agree that spirituality and wellbeing are interlinked, emerging studies suggest that spirituality also helps mediate the fear arising from uncertainty or challenging times, thus safeguarding one’s mental health and fostering emotional resilience. A spiritual coach acts as a guide or companion on your journey toward spiritual growth. Freud’s renowned Iceberg Theory is useful here: it uses an iceberg as the metaphor for the human mind, where the vast submerged part of the iceberg signifies the human unconscious mind, which has the largest impact on one’s personality and behavior, even though it’s more inaccessible than the visible ‘tip’ of the iceberg which represents the conscious mind. The role of a spiritual coach is to work with both – the visible or external aspects of your life, like your goals, setbacks, and daily activities, as well as underlying, deeper aspects that influence everything you do. 7 Ways a Spiritual Coach Can Help You Simply put, the role of a spiritual advisor is to provide the support and guidance you need to access your inner gifts to create a meaningful, authentic life that reflects who you truly are. Here are some ways spiritual life coaching can help you: 1. Navigate life transitions with ease Handling major transitions in life – whether a career change, moving to a new area, relationship shift, losing a parent and working through the stages of grief, or a health challenge – isn’t easy alone. Whether by choice or unexpected, such life changes can trigger existential questions and a need for expert guidance. This is where a spiritual coach can offer perspective and wisdom, helping you realize that life changes can also serve as stepping stones to personal growth. A spiritual coach will help you tap into your inner resources and overcome challenges and move forward in life. 2. Overcome fear and mental blocks Sometimes we subconsciously carry self-limiting thoughts and patterns that may hold back our growth. These may include ingrained beliefs about self-worth, fears about our capabilities, or doubts about success in career and relationships. Spiritual life coaching can help identify and address these blocks using techniques like energy cleansing, inner child work, and developing a growth or abundance mindset, thus enabling you to realize your fullest potential and live a fulfilled life. Spiritual coaches act as a guide to align your passions with purpose 3. Trust your intuition Each of us has, at some point, experienced a “hunch”, an inner voice, or a “gut feeling” about a decision or circumstance. This “ability to understand something instinctively, without any need for conscious reasoning or an explanation” is what we know as intuition, according to Dr Thomas R. Verny, clinical psychiatrist and author of the blog Explorations of the Mind. While this intuition is often accurate, we tend not to trust the feeling, given our majorly analytical, logic-driven minds. We fail to realize that intuitive thinking isn’t about unlocking psychic powers but about learning to recognize and trust the subtle signs from your body, your environment, and the knowledge accumulated from your past experience. Dismissing intuition sometimes makes us lose out on valuable guidance from our subconscious learning and prior experience. A spiritual coach can help you tap into your intuition and reinforce your connection with inner guidance, so that you can make better, more informed decisions. 4. Strengthen relationships and build community The power of community in creating a happy life can’t be ignored - research agrees that growth thrives when we’re surrounded by like-minded people who uplift us. In fact, studies show that relationships and spirituality are intertwined, suggesting that spirituality boosts the health of relationships, while healthy relationships aid one’s wellbeing and spiritual growth in turn. “Spiritual coaching aims to help individuals connect with their spiritual goals by aligning their values and beliefs to a purpose greater than themselves.” Indeed, a spiritual advisor can help you attract and develop relationships that aid your personal and spiritual development, helping you overcome loneliness, feel valued, and lead a meaningful life. 5. Find your life’s purpose At some point, all of us find ourselves questioning what we’re here to do, what’s the point of life, and where it’s taking us. While pondering about life’s purpose can help us to review their goals and improvise our next moves, it can also lead to confusion, feeling lost, and loneliness, sometimes resulting in depression and anxiety. Spiritual coaching can help you explore the answer to “Who am I?” by encouraging introspection and helping you uncover your unique gifts and strengths. Often this guided exploration goes beyond traditional career choices, enabling you to focus on showing up as the best version of yourself in every area of life. 6. Work through past trauma There’s a growing body of research highlighting the role of spirituality when it comes to healing from past trauma and developing a healthy outlook and building emotional resilience for the future. In her book Traumatic Stress and Long-Term Recovery, author Anna R Harper discusses how spirituality and religion influence how one perceives trauma, as well as the post-traumatic recovery process. Indeed, a spiritual coach can help you process your trauma better, in addition to helping you understand that while your trauma is painful, it’s also your gateway to growth and greater strength. Spiritual coaching helps you to overcome fears and addictions Interestingly, a study of 529 care leavers – or young individuals separated from parental care and placed in alternative care settings – from 11 nations revealed a strong connection between spirituality, well-being, and resilience, even when accounting for challenging life circumstances. Thus, building inner strength and emotional resilience to face life’s storms and uncertainties is another area a spiritual advisor can help with. 7. Overcome addiction One of the most practical ways spiritual coaching can benefit someone is addressing compulsive behaviors and addiction – not only by identifying the addiction itself but also the underlying triggers. In fact, research shows that religious faith and spirituality can play an active role in recovery from substance abuse. “A spiritual coach can offer perspective and wisdom, helping you realize that life changes can also serve as stepping stones to personal growth.” A spiritual coach can help clients realize that their addiction is often an unconscious effort to numb emotional pain or escape reality. Through this awareness, and by incorporating helpful techniques like conscious breathwork, meditation, and journaling, they can help connect individuals to a greater purpose, putting them on the path to a purpose-driven life. Spiritual Coach Vs Life Coach At first glance, spiritual coaching and life coaching can seem similar, as both serve to bring a positive change in individuals. However, they different in the aspects they focus on and their approach. Life coaching typically focus on: Setting, tracking, reviewing definite goals. Devising client-specific productivity hacks Performance and accountability reviews External behaviors and conscious thoughts Spiritual coaching explores deeper with: Exploring and examining your belief systems, thought patterns and values without judgment. Incorporating new perspectives and spiritual practices like meditation, energy work and journaling. Aligning your inner values and beliefs with your life purpose. Addressing your soul’s needs, not just your extrinsic goals. How Do You Become a Spiritual Coach? While the spiritual coaching training space is largely unregulated, some respected certification programs accredited by organizations like the International Coach Federation (ICF) offer training in necessary skills like the tutoring methodology, spiritual advancement techniques, and fair practices. Becoming a spiritual coach involves lifelong learning Most reputed spiritual coaches also study various spiritual practices like meditation and dream interpretation extensively on their own and with the help of their spiritual mentors. Developing core spiritual competencies in aspects like mindful compassion, active listening, radical acceptance, and cultivating safe spaces is helpful as well. Above all, effective spiritual coaching training involves lifelong learning – the best spiritual coaches continue to expand their study and skills through workshops, events, mentorships, and in their personal spiritual practices. Takeaway: Spiritual Coaching In a world driven by achievements and competition, spiritual coaching can guide you toward finding what matters most – living with purpose as your most authentic self, in alignment with your deepest values and goals. In essence, spiritual coaching shows us that there’s more to us than our to-do lists, professional achievements and materialistic pursuits – it’s about finding a purpose greater than ourselves and leading a meaningful life. ● Images: insta_photo, KieferPix, Lopolo happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Coaching | Leadership | Motivation | Assertiveness Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

From meditation to yoga to conscious breathing, discover 5 ways to balance chakras, unblock bodily energy flows, realigning body and mind. By Rachel Markowitz. A few years ago, while working at a yoga retreat center, a guest approached me with concern. An energy healer had told her that her sacral chakra was the size of a peanut, and she felt helpless and upset. Whether the healer truly believed this or not, the incident sticks with me as an example of how chakra-based healing can be confusing, vague, or distorted. This woman’s “healing” session gave her the sense that something was wrong. However, chakra blockages and imbalances are common and often easy to remedy. Signals from the chakras serve as a gateway to understanding our health from a holistic perspective. Thus, by exploring chakra balancing (or realignment) and how to unblock chakras, we can take control of our own healing. What Are the 7 Chakras? Before we discuss specific balancing techniques, it's important to understand the basics of the major chakras and their qualities. Chakras are centers of life-force energy located in the subtle (energetic) body. They are not visible or measurable in the physical world. Although different philosophies use various theories to classify and explain these energetic vortexes, most teachings today focus on seven main chakras. These energy centers ascend from the base of the spine to slightly above the crown of the head along our main energetic channel, Sushumna Nadi. Learn how to unblock chakras and balance bodily energy flow Each of the major chakras controls the flow of life-force energy (or prana) to specific aspects of our physical, mental, and energetic constitution. Accordingly, balancing the chakra system is believed to create an energetic environment conducive to a healthy, peaceful, joyful life. What is Chakra Alignment? Chakra alignment refers to a state of balance where each of the main centers is an open, spinning disk of energy serving its purpose to absorb and distribute prana. When our chakras are aligned, each is functioning optimally, and energy can flow without blockages. MORE LIKE THIS: Balancing the 5 Pillars of Life for Lasting Well-Being Understanding the Different Types of Karma What is Chi? A Guide to Feeling and Healing Life Force Energy In an energetic body with blockages, chakras can end up overactive or deficient. In this case, various practices and methods can assist with overall chakra realignment. Furthermore, if a specific energy center is blocked with stagnant energy, these same methods can be used to heal energy centers individually. How to Unblock and Realign Chakras: 5 Techniques Methods for balancing chakras include traditional practices, self-care routines, and professional healing modalities. Even without specific health issues, these techniques promote well-being by harmonizing energy movement throughout the body. 1. Chakra Meditation Each chakra is associated with a specific location, color, symbol, mantra, sound frequency, and musical note, as follows: Root (Muladhara) – Base of the spine; Red; Lotus flower with 4 petals; Lam; 396 Hz; C Sacral (Swadhistana) – Below the navel; Orange; Lotus flower with 6 petals; Vam; 417 Hz; D Solar Plexus (Manipura) – Core, above the navel; Yellow; Lotus flower with 10 petals, Ram; 528 Hz; E Heart (Anahata) – Center of the chest at heart level; Green; Lotus flower with 12 petals, Yam; 639 Hz; F Throat (Vishuddha) – Throat; Blue; Lotus flower with 16 petals; Ham; 741 Hz; G Third Eye (Ajna) – Center of the brain, between the eyebrows; Indigo; Lotus flower with 2 petals; Om; 852 Hz; A Crown (Sahasrara) – Slightly above the crown of the head; Violet or White; Lotus flower with 1,000 petals; Aum or silence; 963 Hz; B To focus on unblocking or strengthening an individual chakra as part of a meditation practice, we can visualize its symbol, chant its mantra (or its Sanskrit name) silently or aloud, imagine clear light (or a light of its color) radiating throughout your body, or use tuning forks, singing bowls, or digital sound frequencies corresponding to that chakra. “Balancing the chakra system is believed to create an energetic environment conducive to a healthy, peaceful, joyful life.” For overall chakra balancing and realignment, visualize each chakra as a clear white light (or a light of its color) radiating throughout the body. Work your way up from the root to the crown, and end with a visualization of your spine as a column of pure, bright light. 2. Yoga Asana Although typically associated with the physical body, the practice of yoga asana (postures) was originally developed to balance, strengthen, and cleanse the energetic body as preparation for meditation. Essentially, by forming intentional shapes with the body, we can manipulate pranic flow to harness and redirect energy. Carry gemstones which align with the chakra that needs realignment A quick online search will provide asana classes targeted towards aligning the chakras. However, if you are experienced with basic yoga positions, you can practice on your own by following or adapting the following sequence, holding each posture for about a minute with long, deep breathing. Yoga Practices For Chakra Balancing Standing Postures Mountain Pose (Root) Goddess Pose (Sacral) Sitting Postures Boat Pose (Manipura) Camel Pose (Heart) Reclined Postures Plow Pose or Shoulderstand (Throat) Resting postures Child’s Pose (Third Eye) Savasana (Crown) 3. Pranayama Conscious breathing practices, called pranayama in yoga, also work to balance and cleanse the subtle body. Two simple pranayama techniques that can assist with overall balancing of the chakras are Spinal Breathing and Nadi Shodana. You can practice each for a few minutes, as often as feels right. Spinal Breathing Inhale slowly, imagining your breath, or life-force energy, rising from the base of your spine to the crown of your head. Exhale completely, visualizing this energy as it returns from the crown of your head to the base of your spine. Keep your inhalations and exhalations of equal length and intensity if possible. Nadi Shodana (alternate nostril breath) Inhale slowly through your left nostril, using your right thumb to block your right nostril. Pause for a moment and naturally exhale through your right nostril, using your right ring finger to block your left nostril. Continue by inhaling through your right nostril and exhaling through the left to complete a full round. Repeat for several rounds of equal-length breaths to purify nadis (energetic channels). .embed-container { position: relative; padding-bottom: 56.25%; height: 0; overflow: hidden; max-width: 100%; } .embed-container iframe, .embed-container object, .embed-container embed { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } XX How to practise Nadi Shodana for chakra and energy balancing 4. Intuitive Experimentation Along with the qualities of each chakra mentioned above, fragrances, herbs, foods, and objects that correspond with a chakra’s color can also realign or unblock chakras. With a basic knowledge of these associations, we can integrate practical chakra healing into daily life. MORE LIKE THIS: Exploring Shamanic Healing: What to Expect How Can Dream Analysis Therapy Benefit Mental Health Psychedelic Integration: Honoring the Journey Beyond the Experience Since most of us aren’t attuned to visualizing or feeling energy, the best way to identify chakra imbalances or blockages is to look at the consistent or recurring aspects of our health that we would like to improve. For example, let’s say you experience feeling ungrounded, frequently stub your toes, and struggle with feeling at home in your body – symptoms indicative of an underactive or blocked root chakra. A healing plan for you might include walking barefoot in nature, eating root vegetables, using sandalwood or cedarwood incense or oils, meditating with a chunk of obsidian, or placing a small piece of garnet in your pocket. “In an energetic body with blockages, chakras can end up overactive or deficient. Various practices can assist with chakra realignment.” Essentially, the body’s wisdom combined with the mind’s creativity can provide limitless opportunities for self-awareness, healing, and growth. 5. Professional Chakra Healing Although we recommend using discernment when choosing healers, professional healers who truly see and understand the subtle body can identify energetic blockages, balance chakras, and give advice on realigning them in the future. RELATED: Tummo Breathing a Meditation: A Guide Kundalini Meditation: 4 Key Benefits and How to Practise It Yoga For Happiness: Compassion Yoga A gifted healer will be able to read your energy and may even be able to suggest how to best balance chakras through intuitive or visionary gifts. Professional chakra healing practices often consist of energy work (such as Reiki), but could also include massage, guided meditations, aromatherapy, or sound-based healing. Takeaway: Balancing Chakras Everything in life is a manifestation of energy, and the chakras serve to balance and direct our unique energetic flow. When we attune to our inner environment, we begin to understand how the health of each chakra plays a role in our personal strengths and weaknesses. Therefore, by learning how to unblock and balance chakras through practices and therapies, we become aware of how to heal integral aspects of our physical health, mental tendencies, and spiritual journey. Images: ArtNebula86, vetre happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum Herbalism | Healing crystals | Reflexology | Acupuncture Written by Rachel Markowitz Rachel recently found herself over a decade deep in a worldwide wander guided by what she feels to be true. She’s been facilitating classes and workshops on yoga, meditation, self-exploration, and alternative ways of living since 2012, mostly in Latin America and Asia. These days, she spends most of her time looking at, walking around, or singing to a sacred mountain in southern India. Read more of her words at her to those who wonder blog.

Dreams act as a window to understanding the subconscious mind. Sonia Vadlamani explores whether dream therapy can be the key to greater self-awareness and better mental health. Perhaps one of the most intriguing areas of neuroscience and psychology, dreaming is a phenomenon where the brain creates vivid conscious experiences, even when disconnected from the external environment. Research suggests that dreaming is closely linked to sleep and memory consolidation – our dreams may largely be the fragments of the brain processing and storing away information from the waking day. This also indicates that the conscious experiences in our sleep are related to the underlying brain activity. Everyone dreams, yet many of us struggle to recall what we dreamt about. Neuroscientists estimate that dreams typically last between 5 and 20 minutes, yet we tend to forget about 95% of our dreams shortly after we wake up. Still, dreams can leave a strong emotional imprint – for instance, an unsettling dream can affect our mood and decision-making ability throughout the day. What is dream therapy? For over a century, therapists have considered dream interpretation a crucial part of psychotherapy, particularly for understanding the workings of the subconscious mind. Sigmund Freud and Carl Jung – the forerunners of modern psychology – both offered their distinct perspectives on dream therapy. In his seminal work The Interpretation of Dreams, Freud suggested that dreams are a window to the “unconscious” mind. He also proposed that dreams are often a symbolic expression of one’s repressed desires and unresolved conflicts, often rooted in psychosexual development and childhood experiences. Unlock the subconscious mind through dream therapy While Jung challenged his colleague Freud’s ideas, he credited dreams with having a more integrative purpose. According to him, dreaming helps resolve one’s emotional and mental issues, thus revealing hidden facets of their psyche, guiding them toward deeper self-awareness and greater personal growth. Today, many therapists continue to incorporate dream therapy in psychotherapy. While Freudian and Jungian approaches remain relevant, modern techniques like Cognitive Behavioral Therapy (CBT) regard dreams as a reflection of the dreamer’s current perceptions, feelings, and real-life situations. Dream journaling is another recommended technique used to track recurring themes, reveal the underlying issues, and support one’s therapy progress. Overall, dream therapy continues to be an effective tool to enhance self-awareness, boost mental and emotional health, and improve well-being. Dream therapists: getting help with dreams The role of a dream therapist, as the name suggests, is to help you uncover more profound meaning in your dreams. For example, if you’ve been experiencing nightmares or recurring dreams that often leave you feeling uneasy or anxious during your waking day, a qualified dream therapist can offer valuable insight. Using your descriptions of your most persistent or significant dreams, a dream therapist can help analyze and interpret how your brain processes your emotions and circumstances, thus guiding you toward better self-understanding. “Therapists continue to incorporate dream therapy in psychotherapy. Modern techniques like Cognitive Behavioral Therapy (CBT) regard dreams as a reflection of the dreamer’s current perceptions, feelings, and real-life situations.” Furthermore, dream analysis isn’t as uncommon a form of therapy as one might think. In fact, a survey of 129 therapists revealed that a staggering 92% included dream analysis therapy at least occasionally in their practice, noting that working with dreams allowed for an exploratory approach rather than action-driven one. That’s where a dream therapist can play a key role – by helping you understand your dreams, they offer an insightful approach into your thoughts, perceptions, emotions, and subconscious patterns. Dream therapy can help expand your self-awareness and bridge the gap between your perception and waking reality. In so doing, comprehending what your dreams are telling you through dream analysis therapy can open up new perspectives and opportunities for your personal growth. Lessons from dream therapy While, of course, not all dreams are the same, here are some themes commonly addressed by dream analysts: 1. Dreams rooted in symbolism Although not all dreams follow the same theme or are equally easy to recall, over time you may begin to notice recurring symbols or events in your dreams. While the meaning of these symbols or themes may not be evident immediately, expert dream analysts suggest that these patterns often reflect your mind’s effort to process unresolved emotions or real-life concerns you may be grappling with. MORE LIKE THIS: Visualization Meditation: How to Practise It 8 Manifestation Techniques: Understanding the Law of Attraction What is Shadow Work: 5 Ways to Get Started Researchers have also identified some common themes many people experience while dreaming. For instance, falling endlessly can signify loss of control over a real-life scenario, while being smothered may symbolize fear or uncertainty about a person or situation in your waking life. Frequent dreams of anger, rage, or lashing out may reflect pent-up frustration or stress you’re carrying throughout the day. 2. Dreams reflecting current emotions/situations Dream therapists often find that a client’s dreams are, in fact, a reflection of their mental and emotional state during waking hours. This is especially true for recurring dreams. For instance, if you’re faced with an impending deadline coming up for an important project, your dreams may feature feelings of fear, uncertainty, or cluelessness, mirroring the apprehension you’re experiencing in real life. Dream analysis therapy can open up new perspectives Additionally, researchers also emphasize that dreaming plays a crucial role in helping the brain process and organize the information from the day. The evidence indicates that our dreams might offer a realistic glimpse into our mental and emotional well-being. With the guidance of a qualified dream therapist, it’s possible to use these insights to identify and resolve the underlying issues in our waking lives. 3. Stress or mental health conditions as indicators for nightmares Recurring dreams and frequent nightmares often indicate unresolved stress or fear stemming from a traumatic past. Research suggests that dreams can simulate adverse situations, giving the mind a chance to explore alternate responses to resolve the same. In fact, studies also suggest that dreaming allows us to confront frightening situations that we tend to avoid in waking hours. “Comprehending what your dreams are telling you through dream analysis therapy can open up new opportunities for your personal growth.” Consulting a licensed dream therapist can offer useful insight into these recurring nightmares, helping you process your trauma and devise healthier ways to cope. Working with a dream therapist In essence, dreams offer a glimpse into one’s psyche and biology, and dream analysis therapy serves as a powerful tool to understand and explore this mind-body connection. While you may be able to interpret the basic themes in some of your dreams on your own, accurate dream analysis requires professional expertise. Working with a dream therapist involves in-depth discussions about your recurring dreams to gain deeper insight into your thought patterns, emotions, and perception of the world. A licensed dream analyst can help you understand your inner world and, in turn, suggest effective coping strategies and behavioral shifts that may be difficult for you to discover on your own. Takeaway: dream analysis therapy Dream analysis is by no means a novel concept in the field of psychotherapy. Indeed, pioneers like Freud and Jung recognized dreams and their study as a powerful tool for exploring the subconscious mind. Working with a dream therapist can help you access the inner realm of the mind, which is a vessel for your memories, aspirations, and thoughts beyond your conscious awareness. ● Images: shutterstock/santoelia, shutterstock/Marish, happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Mental health | Anger management | Abuse Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Are chakras real? While not tangible, the importance of chakras within multiple traditions suggests they are. Rachel Markowitz explains the meaning, locations and colors of the seven main chakras, plus the mantras and yoga asanas that activate these unique energy centres. I was introduced to chakras during a yoga teaching training class when a teacher instructed me to chant “ham” repeatedly while inverted in a shoulder stand. This, the instructor said, would open my throat chakra, which was linked to my insecurities, and radically improve my life. At the time, this seemed odd; I didn’t know what a throat chakra was, why it might be closed, how opening it would be helpful, or how chanting upside-down might facilitate this! However, I can now admit that, as a yoga instructor myself, I’ve suggested similar practices to students for a multitude of reasons. Since chakras are not part of the physical body, they often remain a mystery. However, a basic understanding of energetic anatomy is a powerful tool for harmonizing body, mind, and spirit. Let's explore the chakra system together and discover some tips to help ensure your energy flows freely. What are Chakras? Chakras are moving centers of concentrated energy located in the subtle (energetic) body. In Sanskrit, chakra translates to wheel, which serves as an appropriate visual representation of these spinning energy disks. Chakras were first mentioned in the Vedas thousands of years ago – a series of texts that form the basis of Indian philosophy, all branches of yoga, and Ayurvedic medicine – and were later described in the Upanishads, Yoga Sutras, and Tantric texts. There are numerous systems for identifying and classifying these energetic vortexes, and most traditions suggest that we have over 100 chakras throughout the subtle body. It' possible to work on activating chakras during yoga However, according to most modern-day yoga teachings, seven chakras are particularly significant. These major chakras are located along our main energetic channel, Sushumna Nadi, ascending from the base of the spine to slightly above the crown of the head. Chakras govern certain aspects of our physical body, mind, and spiritual path. Each of the seven main chakras corresponds to a color and is depicted by a lotus flower with specific geometrical and symbolic qualities. Each chakra also has a corresponding bija, or seed, mantra. Furthermore, the first five chakras are linked to an element (the last two chakras relate to existence beyond the elements). In an ideal state of being, all chakras are open and aligned. Other healthy-chakra descriptions include “activated,” “balanced,” or “unblocked.”) Why Learn About Chakras? Understanding each chakra and its role in our composition can help us see patterns in our overall well-being, identify and heal imbalances and chakra blockages, and strengthen the body, mind, and aura. RELATED: Yoga For Happiness: Gratitude Yoga Kundalini Meditation: 4 Key Benefits and How to Practise It Fasting and Autophagy: Ancient Wisdom Chakras also offer a unique perspective on the connection between our internal and external worlds. Used as an energy healing therapy, we can work to clear and balance energy in the entire body or focus on each chakra individually. Either way, when we take the time to ensure that prana (AKA chi or ki) or life-force energy, is moving without constrictions or resistance in the energetic body, we encourage optimal health – from the inside out. Exploring the Major Chakras The seven main energy centers are divided into three lower chakras, which relate to the Earth and the individual self, and three higher chakras, which connect us to the universe and spirit. The higher and lower chakras come together at the heart chakra, located in the center of the chest, at the level of our anatomical heart. “Chakras govern certain aspects of our physical body, mind, and spiritual path. Each of the seven main chakras corresponds to a color and is depicted by a lotus flower with specific geometrical and symbolic qualities.” Below is a description of each of the seven major chakras, including location, associations, symbol, color, and mantra – along with a short list of suggested yoga practices that promote chakra health. For strengthening, unblocking, or healing an ailment related to a certain chakra, you can visualize a light at its location, focus on its symbol, chant its mantra, incorporate its color in your daily life, or practice the postures or breathing techniques listed in each section. The 7 main chakras, colors and locations within the human body 1. Root (Muladhara) Chakra The root chakra governs the health of the lower body, from the feet to the hips. In life, it’s connected to basic survival, primal instincts, and foundational physical and material needs. Location: Base of the spine; pelvic floor Color and Symbol: Red lotus flower with four petals Element: Earth Mantra: Lam. Recommended Yoga Practices: Warrior poses, lunges, balancing postures, seated positions 2. Sacral (Svadisthana) Chakra In the physical body, the sacral chakra energetically controls our hips, sexual organs, and reproductive health. It’s also connected to desire, emotional stability, sexuality, pleasure, and anything we create. Location: Below the navel Color and Symbol: Orange lotus flower with six petals Element: Water Mantra: Vam. Recommended Yoga Practices: Happy Baby pose, Goddess pose, hip openers 3. Solar Plexus (Manipura) Chakra The solar plexus chakra is related to the core of our body and our digestive system. Mentally and emotionally, this chakra governs strength, confidence, willpower, ego, and the way we assimilate or “digest” information. It’s strongly linked to the concept of tapas in yoga, our inner fire. Location: Center of the body; near the abdomen and below the ribcage Color and Symbol: Yellow lotus flower with 10 petals Element: Fire Mantra: Ram. Recommended Yoga Practices: Boat pose, twists, Breath of Fire 4. Heart (Anahata) Chakra As mentioned earlier, Anahata chakra is the place where the upper and lower chakras join together at the heart center. In our bodies, this chakra governs the area around the chest, anatomical heart, and lungs. In our lives, the heart chakra is related to love (of self and others), relationships, trust, and compassion. Location: Center of the chest at heart level Color and Symbol: Green lotus flower with 12 petals Element: Air Mantra: Yam Recommended Yoga Practices: Camel pose, Bow pose, Puppy pose 5. Throat (Vishuddha) Chakra The throat chakra governs the throat and neck area, as well as the thyroid gland, and is linked to our sense of speech, creativity, and ability to communicate authentically. Vishuddha chakra is also significant as our center of energetic purification. Location: Throat Color and Symbol: Blue lotus flower with 16 petals Element: Ether (Space) Mantra: Ham. Recommended Yoga Practices: Shoulder Stand, Fish pose, Lion’s Breath, chanting 6. Third Eye (Ajna) The third eye center is closely linked to our pineal gland, nervous system, and sense of intuition and perception. Thus, we often look to ajna chakra for relaxation and visions during spiritual practice. Location: Center of the brain; between the eyebrows Color and Symbol: Violet or indigo lotus flower with two petals Mantra: Om Recommended Yoga Practices: Child’s pose, meditation, Shambhavi Mudra (directing gaze at the third eye) 7. Crown (Sahasrara) The crown chakra connects the individual self to the greater Self. It’s related to cosmic consciousness, self-awareness, and the interconnectedness of all that is. Location: Slightly above the crown of the head Color and Symbol: White, Light, or Violet thousand-petal lotus flower Mantra: Aum (or silent aum) Recommended Yoga Practices: Headstand, Savasana, meditation Are Chakras Real? Chakras are not physical or tangible, but that doesn’t make them less real than other aspects of our physical, mental, emotional, or energetic existence. One indicator of the validity of the concept of chakras is their appearance throughout various traditions and time. In addition to the yogic systems of chakras, Buddhist, Jain, and other healing modalities also visualize and work with chakras (or similar locations of concentrated energy, such as meridians/Dan Tien in Chinese medicine) as points of focus for meditation and healing. Chakras can be used as focal points during meditation Although science has yet to prove the existence of chakras, research is on the way to doing so. Recent technology is now able to measure the electromagnetic radiance of auras and the energetic body, indicating that our energetic presence, particularly energy emanating from the heart, extends far beyond our physical bodies. “Chakras are not physical or tangible, but that doesn’t make them less real than other aspects of our physical, mental, emotional, or energetic existence.” That being said, the purpose of this article is not to convince you that chakras are real, but rather to serve as an introduction to those who would like to explore deeper aspects of self-awareness. Yoga is a science of getting to know your true self through experimentation and introspection. So, for those of you questioning the nuances of your subtle body and the reality of the chakra system, I urge you to experiment with the basic visualization techniques and contemplation methods indicated above. Takeaway: Yoga Chakras, Colors and Locations According to the science of yoga, chakras are powerful vortexes of moving energy located along our major energetic channel, that govern different aspects of our physical, mental, emotional, and spiritual health. By understanding the role of the major chakras in our bodies and lives, we can begin to identify and balance each aspect of our energetic composition to embark on the path of holistic healing and well-being. ● Images: shutterstock/May_Chanikran, shutterstock/E.Va, shutterstock/New Africa happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum Authenticity | Empathy | Resilience | Self care Written by Rachel Markowitz Rachel recently found herself over a decade deep in a worldwide wander guided by what she feels to be true. She’s been facilitating classes and workshops on yoga, meditation, self-exploration, and alternative ways of living since 2012, mostly in Latin America and Asia. These days, she spends most of her time looking at, walking around, or singing to a sacred mountain in southern India. Read more of her words at her to those who wonder blog.

Curious about cacao? Cacao ceremonies are grounded in intention and can benefit the mind, body, emotions, and spirit. Rhianna Quanstrom explores the power of ceremonial cacao and the history of this ancient practice. Gathered in a circle with a steaming cup of cacao, you enter a transformative experience. The cacao opens your heart and elevates your mind, helping you connect with those around you and to the light within. A cacao ceremony is grounded in intention, and with it come many benefits. Ceremonial cacao benefits all aspects of self, including the spiritual, physical, mental, and emotional. To better understand these benefits, let’s dive into what a cacao ceremony is, including its history, what cacao is, what you can expect during a ceremony, and how you can participate in one yourself. What is a Cacao Ceremony? A cacao ceremony is typically a communal gathering where people come together to receive the medicine of cacao. At its root, it is a spiritual experience that opens the heart and brings people together in harmony. Every cacao ceremony is unique, and traditional ceremonies can differ significantly from modern Western ceremonies. In both settings, there's usually a guide or shaman who leads the ceremony and directs the flow of activities. A cacao ceremony is not limited to a group setting and can be performed by individuals in their home. In essence, it's about receiving the medicine of cacao, which is ultimately a deeply personal experience. Cacao Ceremony History Cacao is deeply rooted in ancient (and modern) Mesoamerican cultures and history. Its use as a ceremonial plant dates back to the Aztecs and Mayans, who revered it as the “food of the gods.” They used cacao in spiritual ceremonies and rituals to unite the community and to honor important life initiations. For example, it was used in ceremonies for births, marriages, baptisms, and funerals. It was also used regularly by the temple leaders as an aid in communing with the Divine. Interestingly, it played an important role in sacrifices to the gods. Candles help create an intentional atmosphere during a cacao ceremony Cacao was sacred to these people and was woven into their culture, mythology, healing practices, and spiritual traditions. As such, their ceremonies held a more religious focus, with cacao serving as a vessel for honoring and communicating with their deities. In Western cultures today, cacao is not used in the same religious ways, though it remains a deeply spiritual experience when used with intention. Its history and cultural significance, however, should still be honored and respected. When participating in a cacao ceremony, it is respectful to acknowledge its origins and the people who have held this wisdom for centuries. As such, this wisdom helps us distinguish what ceremonial cacao is compared to modern chocolate. What is Ceremonial Cacao Exactly? Ceremonial cacao is quite different from the chocolate we know (and love!). Their differences lie in how they are processed and used. High-quality ceremonial cacao comes from native cacao plants in Central and South America. The beans are harvested from these native (and sometimes wild) plants before being minimally processed for consumption. “Ceremonial cacao benefits the mind, emotions, body, and spirit. Both the cacao itself and the community have been shown to improve one’s well-being.” The beans are first fermented and sun-dried, then sometimes lightly roasted before being stone-ground into a paste. This process retains cacao's natural compounds, which are highly beneficial for the body, making cacao a modern-day “superfood.” Furthermore, the cacao butter and solids are not separated in this phase, which is common for modern chocolate. The cacao paste is then simmered in hot water to make the thick beverage used for ceremonies. This drink doesn’t taste like a normal hot chocolate; it's much more bitter and earthy tasting. To enhance its flavor and potency, spices, natural sweeteners, and milk are sometimes added to the simmering cacao. For instance, a pinch of cayenne may be used to help “activate” cacao’s medicinal and spiritual properties. The cacao used in ceremonies is bitter and earthy tasting In contrast, modern chocolate is moderately to highly processed and is usually made from hybrid cacao varieties grown on large-scale monoculture farms. It's processed differently from ceremonial cacao and does not retain the same level of nutrients. Moreover, chocolate is enjoyed as a sweet treat, whereas ceremonial cacao is consumed with intention as a plant medicine supporting one’s spiritual, emotional, and physical well-being. What Happens During a Cacao Ceremony? As mentioned above, every cacao ceremony is slightly different depending on the guide and setting. Even so, you can expect an intentional atmosphere — perhaps with cushions on the ground, candles, incense, or crystals — whether outside or inside. Once the participants of the ceremony have settled, the facilitator opens the space with welcoming words. During this phase, there may be discussion about the history and traditional uses of cacao. Each participant may be invited to set an intention for the ceremony, either inwardly or aloud. After the space is set, the cacao is served. The participants are invited to sit with the energy of the beverage, hold it to their heart, and drink the warm, thick liquid slowly. MORE LIKE THIS: Exploring Shamanic Healing: What to Expect Psychedelic Integration What is Ego Death? Meaning, Symptoms and Causes Once the cacao is finished, the ceremony moves into other activities, and it's here that they can vary greatly. There is typically some sort of movement, such as dance or yoga, conscious breathwork, and meditation. There can also be sound healing (crystal singing bowls, gongs, etc.), group sharing, or creative expression through song, art, or writing. While the outward activities unfold, you may notice a shift occurring within. Cacao naturally increases blood flow and softly opens the heart. You may feel emotions stirring and an easeful receptiveness towards those around you. When the heart softens and opens, love flows more freely and gracefully, and this is the energy that surrounds the sacred cacao ceremony. The Benefits of a Ceremonial Cacao Benefits Along with the love that holds the group together, ceremonial cacao benefits the mind, emotions, body, and spirit. Both the cacao itself and the community have been shown to improve one’s well-being. 1. Physical Benefits Research by the National Library of Medicine confirms that cacao is rich in nutrients and antioxidants, which help prevent and combat oxidative stress. The numerous flavonoids (plant compounds) in cacao have also been shown to improve cardiovascular health, reduce cholesterol levels, regulate inflammation, and support metabolism. Furthermore, cacao contains theobromine, which is a gentle stimulant that increases blood flow. This is what contributes to the heart-opening experience in the cacao ceremony. 2. Mental Benefits The compound theobromine also increases blood flow and oxygenation to the mind, enhancing clarity, focus, and memory. Another study by the National Library of Medicine found that cocoa-rich products improved participants' moods while lowering depression and anxiety. In addition, the practices woven into a cacao ceremony, such as meditation, movement, and breathwork, support mental calm and elevate one’s mood and happiness. 3. Emotional Benefits Energetically, cacao softens and opens the heart. While studies show the physical effects of this, there are also the emotional/energetic effects. When one’s heart opens and softens, emotions can move more freely. Whatever is just beneath the surface can start to rise, which is why it’s normal for emotions to become heightened during a cacao ceremony. It is simply energy moving. “Ceremonial cacao benefits the mind, emotions, body, and spirit. Both the cacao itself and the community have been shown to improve one’s well-being.” Because of cacao’s mood-boosting properties and the energy of the group container, there are typically feelings of joy and happiness during the ceremony. However, there can also be grief, sadness, or anger that rises to the surface for release. In essence, a cacao ceremony creates a safe space for emotional expression, helping one feel lighter and clearer. 4. Spiritual Benefits With the support of the community and cacao’s physical, mental, and emotional effects, one’s energy begins to harmonize. This allows for a deeper connection to self and the light within. This is amplified with the guided meditation and intentional movement that most ceremonies include. When one’s heart and mind are open and receptive, inner wisdom can more easily reveal itself to our consciousness. As such, there is a high possibility for one to leave a cacao ceremony with clarity on their path forward, insight into their healing journey, or peace with the feeling of being at home within themselves. The community of ceremonies brings people together Can I Do My Own Cacao Ceremony? It's possible. One can lead a self-guided ceremony and experience the profound healing, clarity, and sacredness of cacao in the comfort of their own home. However, if you’ve never participated in a guided ceremony, we highly recommend starting with a group cacao ceremony. When people gather together with the same intention and focus, the energy — and the potential for healing and insight — is amplified. Plus, you'll have the experience of working with cacao with a guide before doing it on your own. RELATED: What is the Peyote Cactus and Is It Legal? Microdosing 101: A Modern Phenomenon Rooted in Ancient Times What is Huachuma, the San Pedro Cactus? If you’re interested in ceremonial cacao training, we recommend checking out local or online training. Ceremonial cacao training will equip you with the knowledge and confidence to lead a group and help others experience the transformational healing available in a cacao ceremony. Takeaway: Ceremonial Cacao A cacao ceremony is a powerful, unifying experience that is all about connection — connection to self, community, and the spirit of cacao. With its gentle, heart-opening effects, a cacao ceremony helps one deepen into the love within and to the love of those around them. Along with cacao’s superfood benefits, it's a sacred plant long revered by the people who tend it. It should be treated with respect, and its ancient history should be remembered and honored with each sip. More than just a beverage, cacao is a bridge that connects us to a tradition of seeking the light within and connecting with the harmony of love. Whether you join a group, create an at-home ritual, or begin ceremonial cacao training, you can experience the healing, clarity, and sense of purpose that working with cacao has to offer. ● Images: shutterstock/Jozef Klopaca, shutterstock/Jozef Klopaca, shutterstock/Jozef Klopaca happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum Herbalism | CBD | Energy healing | Alternative medicine Written by Rhianna Quanstrom Rhianna Quanstrom is a freelance writer, herbalist, and spiritual seeker with a passion for nature-based healing and sacred wisdom. Her writing draws from years of experience with meditation, shamanic practices, plant medicine, dream work, and the reclamation of the Sacred Feminine. Discover more of her writing and poetry on her Mystic Love Substack.

Fans of microdosing claim it offers a host of benefits, from enhanced creativity to reduced depression. But what does current research say, and is it safe to microdose? Once a relatively unknown practice, microdosing has gone mainstream. Microdosing is the practice of taking tiny, ‘sub-perceptual’ amounts (generally about 1/10th to 1/20th of a typical dose) of a drug – usually, but not always – a psychedelic. The substances typically taken are LSD or psilocybin mushrooms. The aim of microdosing is not to attain a mind-bending ‘trip’, but rather to stimulate productivity, creativity, mood, and potentially, spiritual awareness. More recently, the drugs used in microdosing has broadened to include other psychedelic or psychoactive substances, such as mescaline (found in select species of cacti such as peyote), ketamine, MDMA, the African indigenous plant- based iboga, and other compounds. People also microdose with cannabis to alleviate pain without inducing a high, with some scientific studies backing up the benefits. For example, Cuttler et al. (2022) found modest doses of THC (the main psychoactive compound in cannabis) helped in stress reduction. How Do People Microdose? Microdoses are typically taken on a consistent schedule multiple times a week. Some fans of the practice cycle on and off, microdosing for a month or two in a row, then taking a break. In reality, microdosing is more complicated than it sounds. The majority of substances are illegal and there isn’t a huge amount of high-quality scientific evidence on the topic (we'll come to that later). What's more, all humans react to these substances differently. Psilocybin mushrooms Why Do People Microdose? Proponents of microdosing claim that it helps improve focus and boost energy levels. Other people report improvements to their overall well-being. Some have claimed it also helps with medical concerns, including: depression anxiety chronic pain menstrual pain substance use disorders History of Microdosing While it may seem a recent invention, microdosing has deep roots in ancient times. Centuries-old indigenous traditions, particularly in Central and South America, have long validated the use of natural substances like psilocybin mushrooms and peyote for ritualistic and medicinal purposes. RELATED: Exploring Shamanic Healing: What to Expect Ceremonial Cacao: 4 Key Benefits, the Process, and History What is Huachuma, the San Pedro Cactus? However, the modern term 'microdosing' and its emergent popularity can be traced back to psychedelic pioneer Dr. James Fadiman. His book, The Psychedelic Explorer's Guide, published in 2011, ignited the trend, indicating a unique method of consuming psychedelics to boost a person's daily functioning. The Popularity of Microdosing Indeed, microdosing represents a shift in cultural attitudes towards psychedelics. Long stigmatised as part of the 'hippie' counterculture and driven into the shadows by prohibitionist policies, psychedelics are now stepping into the light of mainstream acceptability, thanks in part to microdosing. Tech workers in Silicon Valley, home to Google and Facebook, are known to microdose in order to remain innovative and competitive. In fact, proponents of microdosing include Apple co-founder Steve Jobs, who openly admitted to LSD's positive influence in his life. The Scientific Evidence Behind Microdosing The narrative praising microdosing's benefits is abundant in pop culture and anecdotal records; however, substantiating scientific evidence remains confined due to ongoing legal restrictions relating to psychedelic substances. Investigations are underway, and some interesting observations have been made. “Microdosing merges the ancient and the modern, promising an array of benefits from enhanced creativity to improved emotional well-being.” For instance, Prochazkova and colleagues (2018) reported improved creative problem-solving abilities after microdosing with psychedelic truffles. Anderson et al. (2019) noted decreases in depressive symptoms and dysfunctional attitudes among participants who microdosed LSD and psilocybin. Research has also suggested a bi-directional relationship between psychedelics and nature connectedness – the feeling of connection and oneness with the natural world. A study by Lyons and Carhart-Harris (2018) indicated potential long-term increases in nature-relatedness following psychedelic use. Microdosing involves taking carefully-measured drug amounts Other studies like Polito and Stevenson (2019) noted an immediate and sustained decrease in depression and stress scores following microdosing. Hutten et al., (2019) observed improvements in various psychological functioning aspects, including mood and focus. Shortcomings of Microdosing Research Yet, even these studies have their limitations, mainly revolving around self-reporting, absence of control groups, and potential placebo effects. Ly et al. (2018) conducted a double-blind, placebo-controlled study and reported a mild increase in psychological well-being. However, the scientists noted that this could be attributed to a placebo effect, highlighting the critical need for further, more extensive research. Microdosing 101: Is it Safe? While microdosing – if done correctly – appears to be relatively safe, it does carry risks. This is mainly due to the illegal status of many psychedelic substances in the West. Without formal regulation, it’s imppssible to know exactly what you’re microdosing or its actual potency. For example, in June 2024 the US Food and Drug Administration (FDA) warned about a product line containing a blend of mushrooms intended for microdosing. At least 12 people became severely ill after using it, with 10 being hospitalized. Symptoms ranged from nausea and vomiting through to seizures and loss of consciousness. Furthermore, psychedelics affect people differently. While microdosing is supposed to bypass extreme effects of psychedelics such as hallucinations, some people may still have unwanted experiences. It can also be tricky to measure out small doses. If you accidentally take more of a psychedelic substance than planned, more serious side effects can occur, including: anxiety agitation paranoia increased/decreased heart rate While these aren’t life threatening, they can be concerning for people that have underlying mental health or heart conditions. What is Psychedelic Therapy? While the evidence supporting the effectiveness of microdosing is limited, a 2022 study from the University of Maryland Medical Center, Baltimore, showed psychedelic-assisted therapy could offer promise for some mental health conditions, including depression and PTSD. Psychedelic therapy is a relatively new therapeutic approach and involves using psychedelic substances in larger doses while under the supervision of a medical professional, often in combination with psychotherapy in so-called psychedelic integration. “While microdosing – if done correctly – appears to be relatively safe, it does carry risks. This is mainly due to the illegal status of many psychedelic substances in the West.” Within the United States, some states have loosened restrictions on certain psychedelics, and othes are considering it. Presently, ketamine-assisted therapy is the most widely available psychedelic therapy available. The Takeaway: Microdosing 101 While the scientific community grapples with trying to discern the veracity of claims surrounding microdosing, other spheres of society are enthusiastically embracing it. However, it's essential to remember that while some countries have decriminalized or legalized the use of certain psychedelic substances, in many parts of the world these substances remain illegal. In conclusion, microdosing is a cultural and scientific phenomenon that merges the ancient and the modern, promising an array of benefits from enhanced creativity to improved emotional well-being. As society continues to evolve and our understanding of the human brain advances, it will be fascinating to observe how attitudes towards microdosing and psychedelics at large will shift, and what place they might hold in our lives in the future. Nevertheless, for those interested in exploring this frontier, it's crucial to understand both the legal and health implications involved. Microdosing paints a promising and contentious picture, highlighting the enduring human quest for cognitive enhancement, psychological wellness, and creative expansion. However, until thorough scientific research establishes its benefits and potential risks unequivocally, the jury is still out on whether microdosing has real potential. ● Images: Room27, Cannabis_Pic happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Self care | Retreats | Herbalism | Ayahuasca

The growing scientific interest and use of psychedelics in treating mental health issues is testament to their possible benefits. Psychologist Stanislava Puač J. explains why psychedelic integration via a coach or therapist should be an essential part of the journey. The use of psychedelic substances is one of those topics that few people are neutral about. Depending on the culture, context, and personal upbringing, these substances are either seen as gateways to deeper insight – or as a doorway to doom. The proponents argue that psychedelic experiences bring forth insights, emotional breakthroughs, or even profound spiritual awakenings. However, speaking from the perspective of psychology and psychiatry, the actual self-development work may only begin after the experience. This is where proper psychedelic integration comes in – a process that helps individuals weave newfound awareness into the fabric of their everyday lives. While psychedelic integration is gaining visibility in mental health, it is essential to acknowledge that the use of psychedelic substances remains legally restricted in many countries. In discussing the use of psychedelics we are not promoting or encouraging the use of such substances. Instead, we are investigating the integration of psychedelic experiences for those who have already had them — whether through legal therapeutic programs, clinical trials, or culturally sanctioned practices. Let’s dive into the world of post-journey transformation and explore the intricacies of making sense of altered states of consciousness. What Is Psychedelic Integration? Psychedelic integration is the process of understanding and assimilating the insights, emotions, and revelations that emerge during a psychedelic journey. It’s about finding a place for those extraordinary experiences in your life and your perception of the world. Psychedelic integration involves assimilating the insights that emerge from a psychedelic journey Additionally, it is more than just reflection. When you undergo psychedelic integration therapy, you embark on a guided journey of: processing your emotions making behavioural changes using your insights for therapeutic growth In recent years, psychedelic integration therapy has gained recognition as an essential part of the healing journey. Even more so, psychedelic-assisted psychotherapy (“professionally supervised use of ketamine, MDMA, psilocybin, LSD, and ibogaine as part of elaborated psychotherapy programs”) is considered a paradigm shift that might assist diagnostics and therapy of even “treatment-resistant” conditions. Psychedelic integration therapy is an essential aspect of these approaches. “Psychedelic integration is the process of understanding and assimilating the insights, emotions, and revelations that emerge during a psychedelic journey.” However, the idea of psychedelic integration is not new. For longer than we remember, indigenous traditions and shamanic cultures have emphasized post-ceremony rituals. The lessons believed to be received during altered states were placed within a broader life narrative with the help of a shaman (which, in the modern Western world, would be a psychedelic integration coach). In many Amazonian cultures, for instance, ayahuasca ceremonies are followed by periods of rest, reflection, and special regimes. RELATED: What is a Shaman and What Does a Shaman Do? What is Soul Loss and Retrieval? Healing Through a Shamanic Lens Exploring Shamanic Healing: What to Expect Today, a psychedelic integration coach and therapist draws from similar principles. The integration process itself can take many forms, depending on the nature of the experience and the individual’s specific needs. This brings us to the different types of psychedelic integration. Types of Psychedelic Integration The process of psychedelic integration should always be highly individualized. Yet, it usually incorporates three main dimensions: physical/somatic, psycho-spiritual, and emotional: 1. Physical or Somatic Integration The body often carries residue from psychedelic experiences. Some people find that the body “remembers” more than the mind, especially when they are new to psychedelic experiences. For this reason, somatic (or physical) integrations are essential. Bodywork, yoga, breathwork, or movement practices can all be used to release tension or even traumatic memories brought forth during the psychedelic journey. Another part of the mix is paying attention to sleep, nutrition, and rest. 2. Psycho-Spiritual Integration Many psychedelic experiences come with ego dissolution, unity consciousness, or encounters with archetypal imagery. Such powerful and extraordinary incidents require sensitive integration, as they can be disorienting as much as they are illuminating. Psychedelic integration therapy may use frameworks such as transpersonal psychology or mindfulness practices to explore these states. The goal is for the client to develop curiosity rather than fear. A coach or therapist should be used with psychedelic integration And in spiritual integration, a psychedelic integration coach helps the individual respond to questions like: “What does this mean for how I live?” or “How does this experience reshape my beliefs?” 3. Emotional Integration One of the most commonly reported effects of psychedelic journeys is the surfacing of buried emotions. Intense grief, rage, love, or vulnerability tend to burst out, and it becomes vital to work on their integration. “One of the most commonly reported effects of psychedelic journeys is the surfacing of buried emotions. Intense grief, rage, love, or vulnerability tend to burst out, and it becomes vital to work on their integration.” Therefore, the emotional dimension of psychedelic integration is about creating space to process these feelings gently and safely. A psychedelic integration coach guides the client through naming and exploring their feelings, identifying patterns, and maintaining a sense of grounding. Some of the techniques used are journaling or creative expression. Why Is Psychedelic Integration Important? Psychedelic integration is vital because it can mean the difference between a fragmented, overwhelming experience and one that becomes a gateway to profound growth. As authors who give practical guidelines on psychedelic integration for mental health specialists argue, psychedelic experiences might be translated as “mind-manifesting experiences”. In other words, the term “refers to the phenomenon of pulling the unconscious material to the conscious surface, allowing it to be accessed and processed”. Psilocybin, found in mushrooms, is a popular psychedelic Therefore, given the depth and intensity of what may emerge – unconscious material appearing in symbolic, emotional, or sensory form – psychedelic integration becomes essential. It is what transforms the experience into a healing one: It helps insights take root and transform one’s psyche. Psychedelic experience therapy helps work through emotional overwhelm, unsettling visions, or unresolved questions. A psychedelic integration coach or therapist provides compassion and structure so that a psychedelic journey can become restorative. It is a vital factor in extending the insights into everyday behaviour, relationships, and a sense of purpose. Without all of this, a psychedelic journey might remain a disconnected and confusing memory. How Long Does Psychedelic Integration Take? Once again, as with any growth process, there is no fixed timeline for psychedelic integration. It can unfold over weeks, months, or even years. Therefore, you’d do best not to be set on any specific “deadline”. You may require ongoing work with a coach or therapist to integrate the insights you received fully. A single session of psychedelic therapy may start a ripple effect that will put everything in its place over time. Or, you may find clarity within days as you experience an “A-ha!” moment explaining the meaning behind your experience. These differences are why you need the help of a psychedelic integration coach. They will help set a pace and guide you through the process. Initially, you may need to focus on grounding techniques and establishing emotional safety. Later, you may be ready for more in-depth work, such as identity shifts, making life changes, or exploring spiritual meaning. “Psychedelic integration is vital because it can mean the difference between a fragmented, overwhelming experience and one that becomes a gateway to profound growth.” Similar to mainstream psychotherapy (especially depth psychotherapies), not everything you will go through during the psychedelic integration will feel comfortable. Integrating these new insights and emotions might require you to grieve old patterns, let go of narratives, or make difficult decisions. Be self-compassionate and take as much time as you need. Where Can I Find a Psychedelic Integration Coach? As psychedelic-assisted therapies begin to enter the mainstream mental health field in some parts of the world, more professionals are receiving training in guiding the integration process. RELATED: What is the Peyote Cactus and Is it Legal? Microdosing 101: A Modern Phenomenon Rooted in Ancient Times Given the delicacy of the process, when seeking a psychedelic integration coach or therapist, look for individuals with a license in mental health, trauma-informed care, or spiritual counselling. The person serving as a guide on this path must have training in ethical support practices because integration often brings up vulnerable material that needs to be held safely and ethically. Principal qualities to look for include: Certification in relevant coaching or therapeutic fields Familiarity with psychoactive substances and their psychological effects A non-judgmental attitude towards non-ordinary experiences A grounding presence that helps you feel safe and supported In addition to these qualities, it would be ideal for the coach or therapist to view integration as a process of co-creation and cooperation. They should be the guide, but not dictate the process, as psychedelic insights are non-linear—and your post-experience growth should be the same. Takeaway: Psychedelic Integration Psychedelic integration is the vital piece in the transformation puzzle. Think about it not as a luxury or a bonus part of the psychedelic experience. It is a necessary continuation of the journey. Traditionally, shamans were the guides. Nowadays, more and more mental health professionals are becoming interested and trained in supporting psychedelic integration. However, from ancient times to the present, the message remains consistent: the experience is just the beginning. Actual change occurs when you walk the path after the vision fades. ● Images: shutterstock/agsandrew, shutterstock/Rumka vodki, shutterstock/Rooom27 happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum Authenticity | Empathy | Communication skills | Balancing Chakras Written by Stanislava Puač J. Stanislava Puač J. is a psychologist, life coach, and writer with over 15 years of experience exploring how our inner world shapes our interactions, health, and sense of self. Her work blends research, real-life practice, and a holistic view of well-being – spanning emotional regulation, communication, and mindfulness.

Many of us have been touched by suicide and the loss of a loved one, family member or friend. Ahead of World Suicide Prevention Day (September 10), Calvin Holbrook has put together these eight powerful suicide prevention quotes to offer hope to anyone in need. It’s estimated that around 15 per cent of the adult population will experience depression at one point or another throughout life. And, accordingly to the World Health Organization, that means there are currently over 300 million people in the world currently living with depression. Whatever the cause, for some of these people, the emotional pain will become too much and they will consider suicide as an option of escape. In fact, around 800,000 people go through with suicide every year, and for each of those, there are around 25 times more suicide attempts. There are many factors alongside and including depression and mental illness that influence a person’s decision to go through with suicide: chronic ill health, guilt, trauma, substance abuse or loss, for example. The tragic thing is that many of those who consider suicide don’t really want to die; they just don’t know how to deal with the pain they’re experiencing. • JOIN US! In need of support? Sign-up free and join a community that cares • If you’ve ever been suicidal or know someone that has, you’ll know that without help, escaping that feeling of wanting to end it all is difficult. If you’re having difficulty opening up to others about your problems, sometimes searching for inspirational words online can offer some psychological comfort and help to get you through the day. We've put together these suicide prevention quotes to give anyone who is considering ending their life a chance to stop, reflect and reevaluate their situation. Inspirational quotes can’t take the pain away, but they may allow someone the chance to shift their perspective just enough to give them a little bit of hope and get through another day. Please feel free to share these powerful messages of hope. Suicide prevention quotes: 8 powerful sayings 1. “Soak up the views. Take in the bad weather and the good weather. You are not the storm.” Matt Haig Author Matt Haig – who lives with depression and has written widely on it – cleverly compares the ever-changing weather to our mental health. Haig himself came close to suicide aged 24 while living in Ibiza, so this suicide prevention quote is particularly poignant. What Haig is saying is that although depression comes and goes, it is not who we are and should not define us. In his best-selling book, Reasons to Stay Alive, he writes: “Understand, for instance, that having a sad thought, even having a continual succession of sad thoughts, is not the same as being a sad person.” His inspirational quote suggests that we should be mindful of our depressive thoughts and recognize that they can – and will – pass. 2. Suicide doesn’t end the chances of life getting worse, it eliminates the possibility of it ever getting any better. – Unknown Those who are deeply depressed and considering suicide usually have difficulty realizing that their life can get better. The aforementioned author Matt Haig is a great example: he was about to kill himself, but now has a successful career and a loving family. If you choose suicide, then you're eliminating future hope and the possibility of finding happiness and enjoyment. When the mind is so dark, it can be hard to see any possibility for future happiness, but it can – and often does – get better. Whether it’s through taking medication, counselling, exercise, eating well, getting into a routine, or setting goals, these steps will help you on your path. Know that it is possible to recover from feelings of depression, pain, and suicidal thoughts. 3. “Never, never, never give up.” Winston Churchill Some people with depression may have been fighting against the illness and/or suicidal tendencies for many months or years. Many of these people don’t actually want to stop living, but they cannot see a way through their despair. Indeed, the act of suicide is often associated with giving up on life. • CONNECT WITH OTHERS Sign-up to happiness.com to openly discuss and prevent suicide • This quote from the British Prime Minister – known for his strong resilience – is a signal to keep fighting. If you have depression and/or suicidal thoughts, you may be in so much pain that you don’t know how you’re going to survive, but if you can just push through each day, it gives hope that things can get better in the future. One day a time, or even one hour at a time. By never giving up you’re quietly building an inner strength and resilience that will fortify you. 4. “If you’re looking for a sign not to kill yourself, this is it.” – Unknown If you’re thinking about suicide and looking for a sign to stay alive, consider this quote your sign. Whether you realize it or not, you have the opportunity to make a positive difference in this world. Somebody out there can benefit from your unique talents and gifts. Sometimes all you may need to keep going is a simple sign letting you know that someone cares and wants you to keep living. This quote is your sign. 5. “The person who completes suicide, dies once. Those left behind die a thousand deaths, trying to relive those terrible moments and understand… why?” – Clark Sometimes people who commit suicide are not fully aware – or are in such a dark place – that they don’t consider that taking their own life will create a huge amount of pain for their loved-ones left behind. Imagine how you would feel if a person you care deeply about took their own life. It's difficult to recover from the death of a loved one, but it’s usually harder if the individual committed suicide. The act of suicide leaves people behind with unanswered questions and feelings of confusion and shame, as well as the guilt around being able to prevent the suicide. RELATED: How to Be Your Own Best Friend: 8 Ideas This suicide prevention quote is realistic because although a suicide may end an individual’s internal pain, the friends and family who loved the person will continue to suffer as a result of their loss. In fact, on average, every suicide leaves an estimated six or more "suicide survivors" — those who've lost someone they care about deeply and are left to struggle with their grief. Furthermore, people who've recently lost someone through suicide are themselves at an increased risk of thinking about, planning, or attempting suicide, further exacerbating the ripple effect of pain and suffering. 6. “If you want to show me that you really love me, don’t say that you would die for me, instead stay alive for me.” – Unknown This suicide prevention quote shows deep sentiment from a friend, family member or a partner in a close relationship. People who are feeling suicidal can often feel like they are a burden to their loved ones, which is not the case. This quote serves as a personal reminder from your loved ones that they would much prefer you to stay in their lives than to leave. If you really want to sacrifice your life, do it by living and contributing to make someone’s else’s life better – rather than eliminating your existence. “Inspirational quotes around suicide prevention can’t take the pain away, but they may allow you to shift your perspective just enough to give yourself a little bit of hope and to get through another day.” 7. “Place your hand over your heart, can you feel it? That is called purpose. You’re alive for a reason so don’t ever give up.” – Unknown Sometimes suicidal people want to die simply because they believe they have no reason to continue living. It may sound simple, but the fact that you’re alive and your heart is still beating and pumping blood around your body can be reason enough to keep living. Many depressed people are struggling because they're unhappy with life and work and cannot find a specific life purpose. But, in reality, you don’t need a purpose or reason for being alive. However, if you are alive, you still have the opportunity to do whatever you want in life. Although you may not have awakened to a specific life mission yet, while your heart is still beating you have time to explore what your life purpose could be and find happiness. 8. “When you feel like giving up, just remember the reason why you held on for so long.” – Unknown This is a powerful suicide prevention quote that challenges a person considering ending their life to stop and reconsider the reasons why they’ve continued to stay strong and fight up until now. Most people have powerful reasons – such as their children, family and loved ones – for fighting through their pain and anguish. This quote helps you to think about the parts of your life that hold significant meaning for you and that force you to push through the day and keep going – even when you don’t feel like it. So, whether you want to keep fighting to provide for your family, to be there for your partner or to find your purpose in the the world and make a difference, chances are you do have a reason to keep living. • Main image: shutterstock/Jannarong If you're in a dark place and considering suicide, please reach out to someone you know or through one of these global helplines. You can also discuss suicide, depression, anxiety and other challenges over in our forum on suicidal thoughts. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum Anxiety | Loneliness | Abuse | Male loneliness Written by Calvin Holbrook Calvin edits the happiness magazine, makes artwork and loves swimming, yoga, dancing to house/techno, and all things vintage! Find out more.

Mental health is equally as important as physical health, and the stigma around depression, anxiety and other mental illnesses is finally being addressed. Dee Marques answers the question 'why is mental health important?' and has some tips on how to strengthen your mind. Mental health is a growing concern in our society, and for good reason. According to the Mental Health Foundation, more than 15 per cent of all adults will experience a mental health problem in any given week, and the figures increase to almost 25 per cent among young people. All over the world, mental health issues account for a significant percentage of the overall disease burden, and the figures seem to be on the rise. Thankfully, mental health is seen as increasingly important and in recent years is becoming destigmatized as people discuss it openly more and more. The truth is that mental health problems can affect everyone, irrespective of their age, social class, and financial situation. Being 'successful' in life does not make you immune to suffering mental health issues. While it’s easy to link success with happiness, and happiness with sound mental health, this isn’t always as straightforward as it seems. Sadly, we’re all familiar with recent high-profile suicides involving celebrities like Robin Williams or designers like Kate Spade and Alexander McQueen. They were all successful, wealthy, and accomplished, which teaches us a lesson on why mental health is important: mental illness can affect everyone, just like physical illness. RELATED: Dealing with suicide, bereavement and loss On this note, there’s a tendency to give more importance to physical health than to mental health. This bias towards the physical may be due to the fact that physical disease is more obvious, easier to spot. The medical field is concerned with problems that can be objectively measured (such as weight, blood pressure, cholesterol levels, etc.), but mental illness and its symptoms aren’t as visible as their physical counterparts. If anything, this makes it ever more important to be familiar with mental health warning signs and risk factors. Mental health issues can affect everyone In any case, the importance of mental health cannot and should not be underestimated. Keep reading to find out why. Why is mental health important? Research shows that an unhealthy mind will sooner or later manifest itself into an unhealthy body. An Oxford University study revealed that some disorders can reduce life expectancy by up to 20 years – that’s more than heavy smoking. Others have found that people suffering from mental illness are at a higher risk of heart problems and of early death due to heart disease. The list goes on, linking poor mental health to diabetes, osteoporosis, autoimmune skin conditions, obesity, etc. Moreover, some sources describe mental health as social, psychological, and emotional well-being. When this is absent, we become less functional in our daily routine: studies show that mental illness can make us unable to hold down a job or even to get a job in the first place. “Why is mental health important? Research shows that an unhealthy mind will sooner or later manifest itself into an unhealthy body.” Other studies show that mental disorders put an enormous strain on personal relationships, weakening family and friendship bonds, which in turn can make people feel isolated and worsen their symptoms. To sum it up, the importance of mental health lies in its connection to physical health and the essential role it plays if we want to enjoy quality of life and happiness. Common mental health problems The most common mental health problems both in the UK and the US are anxiety and depression, which affect between 10 and 18 per cent of the population respectively. The figures are similar at global level, as it’s estimated the depression affects a staggering 300 million people worldwide. Anxiety and depression are important mental health conditions Also ranking high are bipolar disorder, schizophrenia, and phobias or psychoses. It’s clear that mental health problems are widespread, and in fact, the figures could be higher, as in many cases mental health issues go unreported or undiagnosed. Factors that can affect mental health There’s no single cause of mental health issues, since different factors affect people differently, but overall we can classify risk factors into three types: Genetic/physical factors Some people are born with gene abnormalities or chemical imbalances that affect the brain function. Exposure to toxic substances or even bacterial infections are other risk factors. Environmental factors Environmental factors such as poverty or significant financial difficulties, growing up in a dysfunctional family, traumatic childhood experiences, marriage breakdown, and the loss of a loved one. Belonging to vulnerable groups Vulnerable groups such as women, ethnic minorities, homeless individuals, those struggling with addictions or substance misuse, and people with existing health problems. The variety of factors teaches us something about why mental health is important: there are so many factors involved, that no one is really immune to the risks. Mental health: important symptoms It’s important to be familiar with the warning signs of mental health issues, so you can address them in their early stages. Here are a list of some of the most noticeable mental health symptoms: Changes to sleeping and eating habits. Social withdrawal. Mood swings that affect your ability to carry on with daily tasks or your relationships with others. Increased consumption of addictive substances (tobacco, alcohol, drugs, etc.). Inability to concentrate or to get rid of negative thoughts. Apathy. Loss of sex drive. Prolonged sadness or excessive worrying. Feeling hopeless, overwhelmed, and/or useless. Thoughts of self harm. Tips to strengthen your mental health Mental health is made up of different building blocks that work together, so it’s important to target as many bases as possible. Some practical ways to maintain positive mental health include: 1. Audit your own views on mental health Suffering a mental health condition doesn’t mean you’re flawed or weak and is not a reflection of your personality. You should understand that it can happen to anyone, and it’s nothing to be ashamed of. 2. Build a support network with people Build a support network with people you feel comfortable discussing your feelings with and who share your views about why mental health is important. Struggling with mental health? A support network is important 3.Schedule 'me time' Take breaks and use that time productively to do things that you enjoy and that foster your creativity and sense of worth. 4. Adopt healthy daily habits From getting enough sleep to eating well. Being well rested and getting enough nutrients has a direct effect on how your brain works. Track what you eat/drink and your mood to see if you can spot any patterns. “The importance of mental health lies in its connection to physical health and the essential role it plays in quality of life and happiness.” 5. Develop coping skills Skills such as being able to identify negative thoughts so they don’t snowball into mood- and health-affecting disorders. Focus on how to become stronger and more resilient to stress, life changes, other people’s comments. On that note, mindfulness and gratitude are the crucial building blocks of resilience. 6. Keep active Exercise can boost your self-esteem and have a positive effect on your physical and mental health. Choose something that’s motivating enough so you can stick to it. 7. Get professional help if you need it. Don’t let the stigma attached to mental health issues stop you from getting stronger. Fortunately, nowadays mental health issues are being openly discussed and the importance of mental health is being recognised as a top priority. There’s professional help out there, and you’re not weaker or worthless for needing it and reaching out – if anything, you’re smarter for recognising your needs and taking action. Conclusion: why is mental health important? Being aware of the importance of mental health is one of the best ways to protect and nurture your self. This is a challenging but rewarding journey, which you can start today by using the tips we described above to strengthen your mind and live a happier life. ● happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum ■ Develop with free online Academy classes Trust | Sound baths | Pets | Stress management Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

Sometimes the obstacles we face in life paralyze us, leaving us trapped. Stanislava Puač J. shares 8 tips on overcoming challenges and restarting our lives. Even though many of us hope for a carefree life, it just will not happen. Challenges will always be on our path. Sometimes, it may seem as if the walls ahead are simply too high to surmount. Yet, overcoming challenges is a part of how we learn and grow. Indeed, obstacles give us an opportunity to become the best versions of ourselves. History is filled with examples of people who learned how to trounce impediments and develop psychologically from the process. Take Demosthenes, for example. He is now recognised as the greatest of ancient Greek orators. Nonetheless, when he was young, he had a severe speech impediment. He overcame this barrier through a self-designed, disciplined practice. Einstein is another famous example of how overcoming obstacles can result in greatness. Apart from not speaking until he was three, he constantly faced doubt and under-appreciation by adults throughout his childhood and youth. Still, he found a way to develop his talents and become one of the most recognised names in human history. In this article I'll explain how you can perceive overcoming challenges as a means of psychological growth. I'll explain why we need to fight the obstacles we face — and why we need to do it adaptively. Finally, I'll give you eight science-based tips for overcoming obstacles in a way that helps you grow and become braver and more confident. Why you need to overcome obstacles The examples from the introduction illustrate something that is called overcompensation in psychology. When we have an actual or perceived deficit of a sort, we will usually try to offset it by developing it into a particular forte. This strong point will then serve as a counterweight to the shortfall. Overcompensation means going above and beyond what is necessary. Demosthenes could have merely fixed the speech impediment and lived an average life. But no. He became the greatest orator. Dismantling self-doubt is a key step in overcoming challenges Examples of overcompensation reveal how overcoming challenges opens the path to psychological growth in life. Albeit going that far is not necessary for every obstacle we face, we must say that avoidance is usually unhealthy. When we face hurdles, we are presented with a choice. We can either commit to overcoming challenges — or to failing or stagnating. Here’s why. When you avoid dealing with difficulties you risk experiencing a range of adverse emotions. Some of the most common ones are anger (for your aspirations remaining unfulfilled), guilt (because you know that you did not try hard enough), or envy (when you witness others getting what they want). You are also bound to become stressed because problems rarely just disappear. A 2016 study from the University of Amsterdam found that avoidance of difficulties leads to a diminishing sense of control. In turn, psychological well-being and mental health declines as rumination takes over. “When you avoid dealing with difficulties you risk experiencing a range of adverse emotions, such as anger, guilt or envy.” Self-doubt, anxiety and depression could come as a result of continual failure to achieve goals. Even though it might feel good to rationalise the reasons why you did not realise your dreams at first, empirical findings reveal that this defence mechanism is associated with emotional disorders. Therefore, even though overcoming challenges may feel scary at times, it is vital for your well-being. As you progress through hurdles on your path towards attaining goals, you are simultaneously growing as a person. You develop self-confidence, learn to move beyond self-indulgence, and develop adaptive responses to whatever life throws your way. Overcoming challenges: 8 tips How we respond to complications is highly individualised. It could be affected by our past experiences, mental habits, as well as our personalities. Seeking and overcoming challenges seems embedded in some people’s temperament and personality structure. Nonetheless, whether we are naturally geared towards adventure or not, we will hit an impediment here and there. Overcoming obstacles will be easier if you incorporate some of the following tips on productive coping with challenges. 1. Analyse the problem well It may seem obvious, but the first step to overcoming challenges without difficulty is understanding the problem ahead. Still, many of us fail to approach the issue analytically. You may be amazed by how often we succumb to apprehension, avoidance — or daydreaming and unsubstantiated optimism, on the other hand — instead of scrutinising the problem critically. Therefore, examine where the problem truly lies. Is it a real or perceived obstacle? Which aspect is the most important one? In what order do you need to tackle the elements of the difficulty? What is it that you can and cannot impact? What resources do you need — new knowledge and skills, others’ help, time, or determination? 2. Consider it an opportunity, not a threat A common obstacle to successfully overcoming challenges is our mindset. I will be the first to admit that I'm not the type of person who goes about looking for challenges and adventures. Even more concretely, I used to feel threatened by any new and tricky situation. Still, what I found very useful is changing my perspective. What may not come naturally to you could be developed through practice. RELATED: Tragic Optimism: An Antidote to Toxic Positivity Those who enjoy challenges — and thrive facing hitches — see every obstacle as an opportunity to become greater, better, different. You, too, can train your mind to think of hindrances as a chance to learn something new and evolve rather than to suffer. 3. Examine and dismantle your self-doubts Overcoming obstacles is often made more difficult by your own unhelpful thoughts, especially if you're used to avoiding facing challenges. When you look at your records and see but a few instances in which you fought a problem head-on, it's easy to succumb to self-doubt. Doubting your abilities, or even loathing yourself for lack thereof, will get you nowhere. What you need to do is to examine and knock down your lack of faith in your skills. Where does it come from? What thought comes to your mind when you anticipate trouble? How does it make you feel? How realistic is such a belief? Could you think about the situation differently (hint — yes, you could)? Support from friends is a key factor in overcoming obstacles 4. Keep a record of your past successes One helpful way to deal with self-doubt more effectively is to document one’s successes. Studies show that many people tend to overestimate their shortcomings. At the same time, they underestimate how well they can address problems. As a result, their self-perception gets distorted, making them blind to their abilities. Make a CV of your past accomplishments. Do not hold back but praise yourself for everything you have achieved so far. Remember the times when you overcame snags with triumph. What qualities did you need to mobilise to overcome challenges? Write them all down. And then, come to this “CV” whenever you feel a lack of confidence creeping on you. 5. Make a solid plan Once you are clearer on where the problem lies, what unhelpful thoughts might be hindering your success, and which talents you can rally to help you in overcoming challenges, it's time to plan how to do it. In other words, you are highly unlikely to accomplish your goals if you do not combine a belief in yourself with a solid action plan. “The first step to overcoming challenges is understanding the problem ahead. Still, many of us fail to approach the issue analytically.” Define the goal and communicate it to those who need to be involved. Make a step-by-step map of action that is clear and easy to follow. Make sure there are tangible steps and smaller objectives on the way to the final goal. Measure the results — and celebrate them, too. 6. Assemble a circle of support Overcoming obstacles is much easier when you have someone to lean on. Science has shown that social support has been confirmed to be one of the crucial factors in psychological well-being over and over again. Somehow, life problems tend to seem much bigger when you feel alone in dealing with them. RELATED: 7 Ways Spiritual Coaching Could Transform Your Life So, ask for support from the right people. Seek out those who will be supportive, accepting and realistic. Whether it's your friends and family, a support group, or a psychotherapist, an encouraging social environment can do wonders for your self-esteem. It will highlight and nurture your ability to overcome any issue ahead. A helping hand from friends is essential for overcoming challenges and difficulties 7. Meditate Meditation is a technique that can help you integrate the tips we have spoken about above. Meditative practice teaches you to calm your mind and free it from ruminative apprehensions and adverse emotions. It gives you the mental flexibility and physical tranquillity you need for overcoming obstacles with success. Finally, after meditation, you will notice greater clarity in understanding the problem ahead and how you can tackle it. 8. Pledge to self-care Let me be straight — overcoming challenges can be hard work. It's easy to disregard healthy habits when you are entangled with problems. This is why you should commit to a self-care practice and ensure you are well cared for. Broadly speaking, all the tips here can be seen as a form of self-care. When you perceive a problem rationally, address unhelpful beliefs and develop a growth mindset and self-confidence, you care for yourself. The same goes for gathering support or meditating. “Once you're clear on where the problem lies and which talents you can rally to help you in overcoming challenges, it's time to plan how to do it.” However, what we have in mind here is more specific. It's a well-known set of recommendations to make sure you do not neglect to care for your mental and physical needs. Therefore, eat healthily and regularly. Set up a better sleep routine to ensure both the quality and quantity of sleep you need. Exercise to release some of the accumulated stress. Socialise with the right people and consume quality media content. Finally, pamper yourself and treat yourself to something pleasant and healthy, like a relaxing massage. You will find your mental batteries charged as a result of such a self-care routine, and you will be much more willing to embrace the opportunity to grow from overcoming challenges. Takeaway: Embrace overcoming challenges It's perfectly natural to feel anxiety — dread, even — when facing major challenges in our life. The more important the goal, the graver the fear of not attaining it. You may even feel totally paralyzed. However, obstacles tend not to go away just because we look the other way. So, take the challenges life throws at you head-on. This will show you a doorway to an unbounded field for psychological growth. Embrace the hurdles and snags. Be courageous and believe in yourself. Even though overcoming challenges and difficulties may feel like you are in freefall at times, be at ease. There is a new 'you' that will catch you on the other side of the obstacle you're facing. • Main image: shutterstock/Maridav, shutterstock/Viktoria Kurpas, Hitdelight happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to enjoy: ■ our happiness magazine with practical life tips ■ sharing and supporting others in our happiness forum Self-help | Authenticity | Coaching Written by Stanislava Puač J. Stanislava Puač J. is a psychologist, life coach, and writer with over 15 years of experience exploring how our inner world shapes our interactions, health, and sense of self. Her work blends research, real-life practice, and a holistic view of well-being – spanning emotional regulation, communication, and mindfulness.

Do you believe money doesn't buy happiness? Well, think again. Research suggests that more cash can improve well-being, but as Dee Marques finds out, it’s how you spend money that affects well-being. Read on to discover the 3 ways you can use money to buy happiness. 'Money can't buy happiness'. Just how many times have you heard that in your life? This saying reflects the generally accepted belief that happiness is a mindset that cannot be changed by how much—or how little—cash we have. But, sometimes—especially when going through financial difficulties—we may have felt feel that money and happiness are connected in some way. Indeed, at some point or another, we've all thought that we'd be better off with some extra cash in our pocket. When money’s tight, it's only natural to think that having a little more of it would make us feel better, less stressed about the future, and happier overall. Indeed, the link between mental health issues such as depression and anxiety and financial problems is well documented. “Studies have shown for decades that financial concerns are one of the leading causes of stress in our country,” says Ashley Agnew, director of financial wellness at Centerpoint Advisors in Massachusetts, USA. I've certainly had many sleepless nights worrying about how I'm going to handle incoming bills, growing debts, and securing an income as I grow older. These money worries have often lead to insomnia, poor sleep quality, and a deterioration in mental health. I'm sure this is something you can also probably relate too. Take note: money can't buy happiness (but it can buy cool shirts) So, if lack of cash can cause mental health problems, then why can't money buy happiness for us? Let’s take a mode detailed look at the research surrounding this long-standing debate. Can Money Buy Happiness? Here's What Science Says According to a report by The Psychological Society, money problems rank eighth in a list of the top 18 most common causes of stress in the United Kingdom. Similar findings have been reported in many other countries, including the United States, Australia, and Hong Kong. On the other hand, financial well-being is one of the main factors contributing to quality of life and overall happiness, so the concept of 'financial wellness' is definitely important when looking at why money can or can’t buy happiness. Financial wellness is defined as having enough money so that we don't have to worry about it or let it interfere with our relationships, health, and future plans. So, it would seem that the answer to ‘can money buy happiness?’ is yes—at some level—as long as you have enough of it. But how much is enough, and can financial wellness be quantified? “The link between financial problems and poor mental health is well documented. So, if that’s the case, why can't money buy happiness?” According to Nobel Prize winner and economist Angus Deaton, the benchmark—within the USA—can be established at $75,000 per year. In his research, Deaton found that below that amount, stress and negative emotions were reported more frequently. Of course, due to varying incomes around the world, that's not a fixed global figure, as it seems to vary from country to country. For example, studies have found that the amount needed for happiness was set much higher in Australia and New Zealand, but significantly lower in Latin America. Money Can't Buy Happiness: a Matter of Priorities Although the exact ‘price of happiness’ varies, most studies trying to answer the question ‘can money buy happiness?’ agree on one thing: once our basic needs are meet, the positive effects of money become less important when weighed against the negative aspects. RELATED: The 3 Things That Make People Happy During Economic Hardship Of course, having enough money can reduce financial anxiety, but researchers have also found that people don't feel happier once they earn over the threshold figure discussed. In fact, researchers from Purdue University and the University of Virginia suggest that—in the US—making more than $95,000 a year is actually linked to lower life satisfaction. The authors suggest this is because as people earn more money, they develop more materialistic goals and then feel the need to keep up with appearances—and that of their colleagues/friends. Maintaining this costly lifestyle makes it easier to fall into a spiral of dissatisfaction (known as the hedonic treadmill). A job promotion may mean a raise, but also more stress Furthermore, often money can’t buy happiness because earning more cash often equates with greater job responsibilities and therefore a reduced work-life balance. Indeed, bagging that promotion and connected salary increase could result in you working longer hours, having larger, more stressful responsibilities, and being chained to your desk for longer—all resulting in less quality time with family and friends (which is one of the essential 10 keys to happiness). So, the important thing here we can learn here is to be aware of the fine line between having enough and overconsumption, which can never be satisfied, and eventually will make us unhappy. The 3 Ways in Which Money Can Buy Happiness So, all the science points to the idea that having more money than we need won't necessarily make us happier. However, research also shows that if we use money on experiences and meaningful things it can boost our well-being. Indeed, science shows that when it comes to money and happiness, is not about how much money you have, but about how you spend it. An important part of finding balance between money and happiness entails using cash in a way that provides lasting satisfaction. For example, going on a shopping spree will only offer short-lived excitement, but investing in experiences can create the kind of memories—and joy—that last for ever. So, here are the three ways in which money can buy happiness: 1. Being Altruistic Studies show a strong connection between altruism and happiness. Some of the world's wealthiest people, like Bill Gates and Warren Buffett, donate most of their wealth, because that action helps them to find meaning in life. Being altruistic with money is a win-win situation However, you don't need to be a tech billionaire to experience this: you can carry out small acts of kindness that involve minimal amounts of money, for example, giving some small change to a homeless person, setting up a monthly direct debit to your preferred charity, or sponsoring a friend that's raising cash for a good cause. RELATED: Random Acts of Kindness: 22 Ways to Spread Happiness Being altruistic in this way boosts your well-being, and the benefits of kindness are many and proven. 2. Buying Yourself Time Time is one thing I'm sure we'd all agree we would love more of. There just never seems to be enough time in a day to get things done; work, admin, home cleaning, family/child care, going to the gym/pool, etc. Money can buy happiness if you are using it to buy yourself extra time, enabling you to have more time to do things that really make you happy. So, if household chores take up too much of your time and if you can afford it, hire a cleaner. If doing your taxes or managing your company's finances takes you hours, let an accountant do it and free up your schedule. If you and your partner are always exhausted because of your children, spending a little on a babysitter once a week can buy you precious time to yourselves. “Money can buy happiness if you are using it to buy yourself extra time, enabling you to have more time to do things that really make you happy.” And you don’t have to be wealthy to benefit from any of these suggestions. A University of British Columbia, Canada, study of 6,000 people in the US, Canada and Netherlands showed that those who spent money on time-saving tasks reported higher life satisfaction, regardless of their income bracket. RELATED Spending Money: How to Buy Yourself a Happier Life The research, published in the journal, Proceedings of the National Academy of Sciences, showed that individuals reported greater happiness if they used $40 to save time—such as by paying for chores to be done—rather than spending the money on material goods. “In a series of surveys we find that people who spend money to buy themselves more free time are happier–that is they have higher life satisfaction,” said Dr Elizabeth Dunn, a psychologist professor at the University of British Columbia. 3. Investing in Experiences Material possessions still have a high place in many cultures, especially in Western society. But ‘stuff’ gets broken, lost or loses it appeal after time. In fact, it’s proven that a non-materialistic approach to life is one step to boosting happiness levels. On the other hand, experiences create memories that will always stay with you. You can travel, take a cooking course, find a hobby you're passionate about, or simply be a tourist in your own town. Whatever brings joy to your heart, do it. Spending money on experiences can buy happiness because we can also connect it to our passion. For example, if you're into music, treating yourself and a pal to go watch your favorite artist in concert. Furthermore, new experiences can often open our mind, introduce us to new perspectives, and offer up the chance to experience awe—another happiness builder. Take off: money spent on experiences, such as travel, boosts well-being Happiness and Money: Wealth Affects Our Perception The last thing to consider when examining why money can or can't buy happiness is that happiness means different things to different people, so it's important to think about what makes you happy. Studies show that happiness is a complex emotion that can be experienced as a result of other positive feelings. For example, a 2018 study from the University of California and published in the journal Emotion, wealthy people tend to associate happiness with pride, a sense of achievement, and feeling accomplished. “People who make more money were more likely to experience happiness derived from their own accomplishments,” said lead author Paul Piff. Conversely, less well-off people are more likely to experience happiness in connection with emotions like compassion and love. “Often money can’t buy happiness because earning more of it often equates with greater job responsibilities and a lower work-life balance.” So, whatever happiness means to you, don't be afraid of making changes to find it, even if they seem scary at first. To some people, finding happiness could mean quitting high-paying corporate jobs to follow their calling. To others, it may mean taking up a less demanding job or arranging to work from home a few days per week, even if that means earning less. The Takeaway: Money Can't Buy Happiness Summing up it seems clear that there's a connection between money and happiness and between happiness and income, but it's not always a cause-effect situation. Although money matters, it’s far from being the only factor contributing to happiness. Indeed, when trying to answer the question ‘why can't money buy happiness?’, it’s useful to rethink our perception of well-being, avoiding comparisons with others, and trying to find out what happiness means to us at an individual level. Moreover, in our pursuit of happiness, it makes sense to focus on meeting our needs and creating a vault of experiences and memories, rather than a life full of material possessions, without forgetting to be appreciative and grateful for what we already have. So, it's clear that money can't buy happiness, except when you spend your cash in the specific ways of altruism, buying time, and experiences. Happy spending! ● Images: shutterstock with Muh.Imron, Shakirov Albert, Alex From the Rock and unsplash happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum Freedom | Charity | Global Income Distribution Written by Dee Marques A social sciences graduate with a keen interest in languages, communication, and personal development strategies. Dee loves exercising, being out in nature, and discovering warm and sunny places where she can escape the winter.

Feeling overwhelmed by modern life? Choosing to live more simply could be a good move to improve your happiness. Calvin Holbrook explores how to live a simple life and digs into the science behind the benefits it can bring, such as finding your purpose and increased focus. Since hitting my 40s, the idea of living simply appeals to me more than ever. While residing in large cities has provided plenty of opportunities for entertainment and excitement, I feel increasingly overwhelmed and anxious by excess noise, over-stimulation, distractions, and ever-increasing crowds. As a result, I find myself seeking out a quieter, more simplistic way of life – being closer to nature in a peaceful setting. While some of you may be thinking to do the same, living a simple life doesn’t have to mean shacking up alone in a log cabin in the middle of nowhere (although that actually sounds quite appealing). In fact, there are many practical and not-so-drastic ways of living simply – and the benefits of doing so are proven by science. Living simply can allow for more family quality time So-called 'simple living' or ‘voluntary simplicity' is a recognized lifestyle steeped in history; one that minimizes consumption and the pursuit of wealth and material goods. Individuals choose voluntary simplicity in order to attain a more modest and meaningful life. Many religious groups, including the monastic orders from the Middle Ages to the modern-day Amish and Quakers include simple living as an essential element of teachings. More recently, the modern simplicity movement arose from the counterculture movement in the 1960s and 1970s. Then, in 1981, this movement gained a new moniker with the release of Duane Elgin’s book Voluntary Simplicity. In it, he explained the virtues of “a way of life that is outwardly simple, inwardly rich.” During the 1990s, the concept of minimalism, which includes elements of simple living, also became popular. How Can I Live a Simple Life? While minimalism is mainly focused on reducing or giving up possessions, living a simple life includes other elements. Choosing simplification creates a life filled with meaning; a life lived on your own terms. It helps create the time and space to pursue your true interests and passions. Living simply flies in the face of the common values of the Western world. Living a simple life means stripping away the non-essential stuff to focus your time and energy on the things that matter the most to you. Is it OK to Just Live a Simple Life? If you're here reading this then you must already be curious about how to live a simple life! Conditioning by Western society often makes us believe success as being connected to wealth, possessions and achievements: all things that take effort. By the time we become adults, it can be hard to let that perception go which is one reason why you may feel hesitant about living a simple life instead. A lot of this fear is connected to the ego. “Living a simple life doesn’t just mean giving up your possessions. Choosing simplification creates a life filled with meaning, a life lived on your own terms.” By choosing to live a simple life, we reduce the nonessentials in our lives and often reduce stress and anxiety as well. We also make more intentional choices about our diet, exercise, and overall well-being. Simplicity allows us to prioritize self-care and mindfulness, which are essential for a healthy, balanced life. Living a Simple Life: 6 Key Benefits Moving to the countryside or living by the sea is a dream for myself and many others. And while the pandemic and improved technology have led to more opportunities for remote working, many of us can't simply take the leap and uproot due to family commitments. But – regardless of where you're living – there are many practical steps you can take to simplify your life and feeling the benefits. Some simple practical things you can to do start living a more simple life include: reducing possessions (have a clear out and donate) being mindful of future new purchases limiting your time on social media and smartphones switching off notifications learning to say no – stop attending events you’re indifferent about eliminating multitasking establish a daily routine appreciating nature more spend time alone with yourself Practice mindful eating Enjoy the art of simply doing nothing Doing some or all of these things can bring you great benefits and happiness. So, let’s take a more detailed look at six key benefits of how to live a simple life, backed up by science. 1. Simplify your life to learn more about yourself When you’re not distracting yourself with social media, binging Netflix, shopping for another gadget, or filling your diary with must-do events, you’re giving yourself the time and mental space to be grateful for what you already have – as well as creating the opportunity to reflect and learn more about yourself. In fact, living simply can help us find meaning and grow spiritually, as it shifts the focus away from material possessions and helps us look inwardly. It helps to create more silence – and even solitude – prime factors for spiritual reflection. RELATED: The Power of Silence: 10 Benefits of Cultivating Peace and Quiet Of course, sometimes reflecting on our lives and who we are can be as uncomfortable as it is rewarding, but ultimately it helps to focus on what gives our life purpose and meaning, and what we want to do with the rest of our lives. In turn, living a meaningful life has been to shown to increase happiness levels. 2. A simpler lifestyle can improve relationships In his essay Voluntary Simplicity: Characterization, Select Psychological Implications, and Societal Consequences, Amitai Etzioli argues that when we stop focusing our time on acquiring material possessions, we’re more likely to focus on relationships. Likewise, spending excessive time on social media or being occupied all the time can mean other relationships suffer. So, if we remove or reduce these distractors we free up more time to spend with friends and family and build meaningful connections – one of the 10 keys to happiness. Modest living focuses you on what really matters in life Additionally, developing a more simple way of life may mean editing your friendship group. Perhaps you have lots of different friends that you spend time doing different actives with, for example, the 'party' friend, the 'shopping' friend, the 'gym buddy'. By simplifying your life and doing less, it could mean shifting your focus to having fewer, higher-quality friendships and closer relationships. The interaction between you may also be more sincere, as you will be free of the need to impress. RELATED: Why Friendship Goals Matter and How to Achieve Them How to Get Over a Friendship Breakup: 7 Steps When to End a Friendship and How to Do it With Kindness In turn, there are health benefits attached to simplifying your friendships. Various studies have found that developing strong, solid friendships can reduce your illness risk – from being less likely to get a common cold to having a lower risk of developing obesity or heart disease. A 2017 Harvard study also found that keeping close friends could promote brain health as we grow older. 3. Simple living boosts your bank balance In many developed countries, the disparity between what we buy and what we need leads to overconsumption. This both drains the Earth’s resources and accelerates climate change. Voluntary simplicity is a lifestyle choice that minimizes consumption and the pursuit of wealth and material goods. Simplifying your life by reducing consumption means you will spend – and potentially owe – less. The benefits of financial independence can include less stress and worry, and consequently better sleep. Indeed, according to a UK study from 2018, money worries are a huge issue, affecting 40 per cent of the population. To limit your consumption, firstly, take time to look at your outgoings and consider what you need to spend your cash on. Those daily takeaway coffees? Upgrades to the latest iPhone or Samsung? Netflix and apps subscriptions? That gym membership you hardly ever use? ““Living simply can help us find meaning and grow spiritually, as it shifts the focus away from material possessions and helps us to look inwardly.” There are so many chances to minimize spending, so cancel what you don’t need and change your habits. Additionally, you may be being charged for subscriptions for things you’ve totally forgotten about, so take some step to go through your bank statements and check what's going out every month. Secondly, aim to eliminate any existing debt you have and simply live within your means. Stop using credit cards and, instead, develop a monthly budget. Thirdly, if you’ve decided to simplify your belongings, make yourself some extra money by selling unwanted stuff on eBay, or simply donating things to charity. What's more, if you decide to simplify your social life to focus on things such as reconnecting with nature, walking, meditation, etc, this will also benefit your bank balance – because most of these things are free. 4. Living simply is great for your health Living a simplistic lifestyle can also be beneficial to your physical and mental health. A 2014 study published in the Journal of Personality and Social Psychology found a link between materialism and poor physical health. The team, from Knox College, Illinois, also found an even stronger link between materialism and engagement in risky behaviors that could damage physical health, such as drinking alcohol, smoking and drug use. So, it follows that the reverse – having a non-materialistic attitude – could be positive for health. RELATED: Being Teetotal: 9 Benefits of Living Alcohol-Free This theory was backed up in an unpublished survey from the University of the Sciences in Pennsylvania. It found that 90 per cent of people who identified as coming from the simple living movement reported improved physical health after choosing to make a change to earn less money. Almost as many respondents also claimed that their mental health also improved. Simple living means less stress and increased rest The reasons for this could be due to the fact that developing a more simplistic lifestyle often means less stress and increased rest. This benefits could come from spending more time with friends/family, getting more physical activity, and changing jobs to find something more fulfilling and less money-orientated. MORE LIKE THIS: Gazing at the Stars: Replacing Worries With Wonder Living on a Houseboat Wild Swimming: Health Benefits of Open Water Additionally, voluntary simplifiers often make a move away from big urban hubs to the countryside or seaside, which also has potential health benefits. A 2012 study from the University of Exeter showed that coastal populations in the UK are healthier than those inland, believed to be party due to the stress relief of living by the sea and greater opportunities for physical activity. The coast also offers cleaner, healthier air, which helps to promote better sleep (also essential for good mental health). 5. Simplistic living means increased focus Reducing possessions and commitments correlates to a reduction in distractions and therefore less physical – and mental – clutter. As you simplify your life and remove distractions, you create space to breathe and focus more carefully on what remains. In fact, the physical reduction of clutter in your home has been proven to boost concentration. Researchers at the Princeton University Neuroscience Institute studied the effects of clutter and published the results in the Journal of Neuroscience. They concluded that clearing clutter from your home and work environments increased the ability to focus and process information effectively. Their research also showed that an uncluttered space led to people feeling less irritable, more productive and less distracted. “How to live a simple life? It means stripping away the non-essential stuff to focus your time and energy on the things that matter the most to you.” Simplifying your life by focusing on one task at a time, rather than multitasking, can also boost concentration. Multitasking used to be championed as effective, but Psychology Today reports that in reality it can decrease productivity levels by up to 40 per cent. Many of us are constantly switched on to multiple technologies: on average, we check our mobile phones every 12 minutes, causing further distractions and interruptions which affect our ability to concentrate. Choose to simplify life and learn how to avoid distractions by limiting these interruptions: remove or reduce social media usage and switch off annoying pop-up notifications. 6. Living a simple life helps the environment While the benefits of living simply described here are clear for the individual, the wider environment also benefits. It’s been previously suggested that if everyone on Earth consumed as much as the average US citizen, four Earths would be needed to sustain the population. So, consuming less and having fewer possessions decreases the amount of waste a person produces. In fact, there are many practical ways you can change you habits to live more simply and help the environment. Buying less clothes is a great place to start. Thanks to fast fashion, the textile industry is now one of the biggest environmental polluters and consumes energy throughout the supply chain. Donate old clothing to decrease consumption Indeed, humans consume 400 per cent more clothes than they did just two decades ago. About 80 billion pieces of clothing are consumed annually, and the US alone produces 11 million tons of textile waste each year. So, instead of buying cheap fashions, seek out more durable outfits that will last, and if they no longer fit, place unwanted clothes in a material recycling bin or donate – never just throw them away. As consumers we rarely consider the context and impact when buying products, for example, considering the workers and factories that made a product, the journey to the store a product made, how the packaging was produced, etc. Living a simple life means becoming more mindful of what you consume and thinking more about a product’s journey and environmental impact, therefore making more considered purchases. The Takeaway: How to Live a Simple Life According to the Chinese philosopher Confucius, “Life is really simple but we insist on making it complicated.” I would have to agree. For me, it's clear these science-backed benefits of living a simpler life are enormous and can only add to our increased happiness. Simple living and sustainable living go hand-in-hand, and having a healthier environment will also lead to better health for generations to come. So, rather than buying more and more stuff, consider spending more of your time and money on experiences: they leave only memories and nothing in the trash can. ● Images: shutterstock/wavebreakmedia, shutterstock/Monkey Business Images happiness.com | The fine art of being: learn, practice, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine ■ share and support in our happiness forum Sport & Physical Activity | Purpose of Life | Community Living Written by Calvin Holbrook Calvin edits our online magazine, loves swimming, yoga, dancing to house/techno, and all things vintage! He also works as a collage artist.

Becoming a volunteer is an important and meaningful way to help individuals and communities. And, as Calvin Holbrook writes, the multiple benefits of volunteering are proven by science. With most of us leading busy lives, the idea of volunteering – giving your time and energy to a cause without financial reward – may seem an impossible task. How can we fit anything else into our already jam-packed schedules? However, volunteering is important for many reasons and doesn't have to take up a huge chunk of your time. Furthermore, as well as the obvious benefits of volunteering to the community, individual or organization receiving assistance, there are multiple benefits – physical and mental – for the volunteer. It's these benefits that could partly explain the rise in popularity of volunteering over the past few years. During 2012-13, 29 per cent of adults in England, UK, said they had formally volunteered at least once a month. The figure in the United States is not far off, at around 25 per cent (with slightly more women volunteering than men). Promisingly, an increasing number of these people are young adults. In the UK, figures show that 2.9 million people in the 16 to 25-year-old age group volunteered during 2015, compared to just 1.8 million in 2010: an almost 40 per cent increase. Volunteering is an important tool to connect communities So, why the interest in volunteering? The Greek philosopher Aristotle once said that the essence of life is “to serve others and do good,” and it seems an increasing number of us are starting to wake up and see why volunteering is important. Many of us are starting to understand how serving and helping each other and different communities benefits not just others but ourselves, too. So, just why is volunteering important? Volunteering is important as it offers essential help to worthwhile causes, people in need, and the wider community. Indeed, many organziations and charities rely on the generosity of volunteers as they’re only part-funded through government or local councils, and cannot afford to pay salaries for all their staff. In fact, many companies depend almost solely upon teams of volunteers to help them thrive and do their work. What are the benefits of volunteering? Of course, the benefits of volunteering for those receiving help are clear. Whether it’s providing kids in a Third World country with free English classes or litter picking at your local beach, the benefits to the receiver and the wider community are usually part of the reason why you decide to volunteer in the first place. “Volunteering is important as it offers essential help to worthwhile causes, people in need, and the wider community.” But did you realise just how important volunteering could be for the person doing it? In fact, volunteering is beneficial to the doer for a whole host of reasons, including stress reduction, combating depression and providing a sense of purpose. And while studies show that the more you volunteer, the more benefits you’ll experience, volunteering doesn’t have to involve a long-term commitment. Even giving in simple ways can help those in need and improve your overall health and happiness. So, let’s take a closer look at just why volunteering is valuable with seven key benefits of this altruistic act. 1. Volunteering connects you with others If you’re feeling lonely, isolated, or simply want to widen your social circle, volunteering in your local community is an important – and often fun – way to meet new people. In fact, one of the best ways to make new friends and strengthen existing relationships is to commit to a shared activity together, and volunteering lets you do just that. If you’ve recently moved to a new city or country, volunteering is an easy way to meet new people, strengthening your ties to the local community and broadening your own support network. Furthermore, it connects you to people who have common interests and passions who could go on to become great friends. RELATED: The Importance of Community: 7 Key Benefits Happy Habits: 12 Ways to Boost Joy Levels Daily Finding Your Tribe: The 7 Steps You Need to Take In fact, volunteering is an important and interesting way to meet people who you might not normally connect with: people from different age groups, ethnicities or social groups. Because volunteering is open to everyone, it allows you to meet a wide variety of people from all sorts of walks of life, something that can only broaden your life experience further. 2. Volunteerism builds self-confidence and self-esteem Doing good for others and the community helps to create a natural sense of accomplishment and satisfaction. Working as a volunteer can also give you a sense of pride and identity, helping to boost your confidence further by taking you out of your comfort zone and environment. Indeed, volunteering helps you to feel better about yourself, which you can then take back to your ‘regular’ routine, hopefully creating a more positive view of your own life and future goals. Volunteering builds self-confidence and reduces loneliness If you’re naturally shy or fearful of new experiences, cultures and travel, volunteering overseas could be an important and insightful way to help you build self-confidence in this area (not forgetting the other benefit of this type of volunteering – a chance to see a bit of the world at the same time!). Furthermore, research shows that volunteering could be particularly useful in boosting the self-esteem and confidence of adolescents who are just starting their life journey. A 2017 study from the University of Missouri and Brigham Young University that included almost 700 11- to 14-year-olds examined how sharing, helping and comforting others affected self-confidence. The study found that altruistic behaviors raises teens' feelings of self-worth, and that adolescents who assisted strangers reported higher self-esteem one year later. A National Youth Agency report seemed to corroborate this evidence. In it, young people aged 11 to 25 “repeatedly stressed that volunteering had increased their self-confidence, self-esteem and self-belief.” This self-confidence boost was shown to be strongly linked to improved communication skills, especially amongst young volunteers who were previously nervous about meeting new people. 3. Volunteering is important for physical health Interestingly, volunteering has distinct health benefits that can boost your mental and – perhaps surprisingly – physical health. Indeed, a growing body of evidence suggests that people who give their time to others might benefit from lower blood pressure and a longer lifespan. “If you’re feeling lonely or simply want to widen your social circle, volunteering in your local community is an important – and fun – way to meet new people.” A 1999 study showed that so-called ‘high volunteers’ (helping out at two or more organizations) had a 63 per cent lower mortality rate than non-volunteers. And more recent research (2013) from Carnegie Mellon University found that adults over 50 who volunteered regularly were less likely to develop high blood pressure (hypertension) compare to non-volunteers. Hypertension is an important indicator of health as it contributes to stroke, heart disease and premature death. Lead study author Rodlescia Sneed said that carrying out volunteer work can increase physical activity among those who aren’t normally very active, and that it could also reduce stress: “Many people find volunteer work to be helpful with respect to stress reduction, and we know that stress is very strongly linked to health outcomes.” Importantly, volunteers seem to notice these health benefits too. Indeed, a 2013 study from UnitedHealth Group and the Optum Institute of over 3,300 U.S. adults revealed that 76 per cent of those in the United States who volunteer said it makes them feel physically healthier. Also, around 25 per cent said that volunteering had been important in helping them manage a chronic health condition. 4. Volunteerism improves mental health When it comes to volunteering being important for mental health, the benefits are clear. Being altruistic in this way can help counteract the effects of stress, depression and anxiety. Indeed, the social contact aspect of helping others can have a profound effect on your overall psychological well-being. Volunteering keeps you in regular contact with others and helps you develop a solid support system, which in turn combats against feelings of loneliness and depression. Volunteering with animals has also been shown to improve mood while reducing stress and anxiety. Volunteering has many important health benefits Finally, volunteering boosts mental health simply because carrying out an altruistic act makes you happier; the so-called 'helper's high'. Human beings are hard-wired to give to others, and by measuring so-called brain activity and happiness hormones, researchers have found that being helpful to others can deliver great pleasure. RELATED: The Power of Kindness Shared Humanity: Why it Matters Human Kindness: Why We Need it More Than Ever A 2008 study from the London School of Economics examined the relationship between volunteering and happiness in a large group of American adults. The researchers found that the more people volunteered, the happier they were. Compared with people who never volunteered, the odds of being ‘very happy’ rose seven per cent among those who volunteer monthly and 12 per cent for those who volunteer every two to four weeks. 5. Volunteering is important for a sense of purpose Because volunteering means choosing to work without receiving monetary compensation, people often choose to give their time to issues or organisations they feel are important or have a special connection to. For example, if you're a big animal lover you may want to volunteer at a pet shelter. Or, perhaps you’ve living with or have recovered from an illness and want to dedicate some of your spare time to a charity that helps others living with the same condition. Volunteering like this helps address a social problem that is meaningful to you and in turn helps to build a sense of purpose, which further boosts your own happiness levels. “When it comes to volunteering being important for mental health, the benefits are clear. It can help counteract the effects of stress, depression and anxiety.” You can try volunteering at any age to help build a sense of purpose, but it’s often particularly common in older adults – those that have retired or maybe lost a partner of friends. Whatever your age of life story, volunteering can be an important technique to help give your life new meaning and direction. 6. Volunteering helps you forget your own problems One other benefit of volunteering is that focusing on others can give us a deeper sense of perspective and help distract us from negative thoughts and help stop rumination. Volunteering often involves helping those in need and can be useful in showing us that, in fact, our own lives are not as bad as we thought they were. 7. Volunteering is important for your career In an increasingly competitive job market, volunteering experience can be incredibly useful. It shows potential employers that you can take initiative and that you’re willing to give your own time to improve the world for other people. Furthermore, volunteering gives you the opportunity to practice important common skills used in the workplace, such as communication, teamwork, problem solving, planning and organization. Indeed, if you haven’t had a full-time job before then volunteering is an essential way to prove your skills when you do go for work interviews. Boost future job prospects through volunteering Also, if you’ve just graduated or looking for your first job, volunteering is an important and relatively easy way to get a foot in the door of a company you’d like to work with. Even if there's no immediate chance of employment afterwards, volunteering can help you to make connections for the future. Furthermore, if you’ve already had jobs and are considering a change of direction, volunteering is an important and fun way to try out different career options, especially if you’re not quite sure of where you want to go next. Indeed, volunteering offers you the chance to try out a new career without making a long-term commitment! Takeaway: the Benefits of Volunteering It's clear the benefits of volunteering are huge – improved physical and mental health, new friends and avoiding loneliness, a sense of purpose and deeper self-confidence. In turn, all of these things will help to boost your overall happiness: a win-win situation for all involved. If you're considering volunteering, ask yourself a few questions before taking the plunge. Firstly, think about which causes you're passionate about – it means you're more likely to enjoy and stay committed to the work. Secondly, are you looking for regular volunteering opportunities or a one-off project? Thirdly, what skill set can you offer and what can you hope to gain from volunteering? Good luck when you finally get going, and make sure you have fun – volunteering is important – the benefits are clear – but it's important to enjoy it too! • Images: shutterstock/Dragon Images, shutterstock/ESB Professional, shutterstock/Rawpixel.com, shutterstock/Monkey Business Images, Have you ever volunteered? What are the benefits for you? Share in the comments below... happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Join free now and: ■ enjoy our happiness magazine ■ share and support in our happiness forum Kindness | Motivation | Learning | Altruism Written by Calvin Holbrook Calvin edits our online magazine, makes art and loves swimming, yoga, dancing to house/techno, and all things vintage!

How can you protect your energy? Sonia Vadlamani explores research-backed strategies to help navigate situations that leave you overwhelmed, stressed, or drained by negativity. In a world marked by global uncertainty, over-dependence on technology, and a constant stream of mobile app notifications, our mental reserves are being drained more rapidly than ever. Yet, while we instinctively protect our physical selves, many of us often overlook the importance of safeguarding our mental well-being. Indeed, we may believe that we have free agency over our choices, but research establishes that we only have a finite amount of mental energy or bandwidth. Known as ego depletion, this concept suggests that each decision or choice we make draws from a finite energy reserve. As this energy reserve dwindles, the quality of our choices and decisions can suffer. In the absence of conscious efforts to protect your energy reserve, you can experience poor decision-making, low productivity, stress, and eventually, burnout. Why protecting your energy is important Instances of energy burnout are at an all-time high. The Burnout Report 2025 reveals that 91% of UK adults reported feeling high or extreme levels of pressure or stress in the previous year. Meanwhile, 66% of American adults admit to experiencing burnout at work. Additionally, you may also feel the need to protect your energy while confronting so-called ‘energy vampires’ – needy friends, demanding colleagues, or emotionally draining instances that can leave you feeling exhausted or overwhelmed. Low battery? Time to start protecting your energy Protecting your energy helps you eliminate negativity and distraction from your life in a sustainable and intentional manner. Preserving your energy reserves also helps you pace yourself and avoid negative thoughts and stress, enabling you to focus on what’s more important. How to protect your energy: 7 ways to prevent energy drain So, we understand that knowing how to protect our energy is important, but how do we eliminate the stressors that leave us drained? Here are some science-backed ways to safeguard your mental bandwidth: 1. Practice emotional intelligence Researchers have long emphasized the vital connection between emotional intelligence and overall well-being. Thus, developing self-awareness is the first step toward learning to protect your energy. Make it a habit to check in with your emotions at regular intervals throughout the day. For example, if you notice signs of stress – like irritability or feeling unusually snappy – it may be ideal to slow down and recharge, perhaps with a spa day or a quiet nature walk. Similarly, experiencing a low mood or emotional numbness could indicate loneliness, and a cozy coffee date with a close friend could be the perfect remedy. 2. Set healthy boundaries Setting healthy boundaries is a fundamental aspect of protecting your energy. While it can feel uncomfortable – sometimes even rude – at first, establishing and communicating boundaries is a sign of emotional maturity. Whether it’s in friendships, romantic relationships, or at work, boundaries play a vital role across all areas of our lives. “Setting healthy boundaries is a fundamental aspect of protecting your energy. While it can feel uncomfortable, establishing and communicating boundaries is a sign of emotional maturity.” In addition to helping us maintain balance and enabling healthier relationships, research suggests that healthy boundaries also serve as a crucial tool for safeguarding our mental health. Indeed, setting boundaries isn’t about pushing people away – it’s about protecting your peace so you can be your authentic self for the commitments and relationships that truly matter. Set boundaries and keep energy vampires at bay Nedra Glover Tawwab, mental health therapist and author of the bestselling book Set Boundaries, Find Peace, outlines three simple yet powerful steps to help you protect your energy through boundaries: Be self-aware Understand what works for you, be clear about your expectations – both from yourself and others – and what aligns with your values and comfort levels. The clarity attained from this reflection is key to establishing boundaries. Communicate openly Convey your needs and preferences clearly and directly, rather than dropping hints or making indirect references. Be assertive Express your boundaries respectfully and with confidence, asserting your needs and priorities as a form of self-care. Remember, setting boundaries may often bring up feelings of discomfort, shame, or guilt. When this happens, it’s important to accept these feelings and still move forward. Giving in to unhealthy patterns can cause resentment, burnout, or even emotional distress. 3. Say “no” more often Similarly, saying “no” can be awkward and difficult, and for people-pleasers, it can seem like a near-impossible task. However, doing so when your energy is low or your schedule is crammed is crucial for setting healthy boundaries. Saying no also helps prevent negative outcomes like resentment, regret, stress, or burnout. As a selective introvert, I remember struggling to decline invitations. I’d agree to attend parties, movies, music concerts, etc, just to avoid disappointing my friends. But then I'd return home drained, overstimulated, and with other telltale signs of an introvert hangover. MORE LIKE THIS: How to Stop Feeling Overwhelmed Navigating Life: 10 Tips For Overcoming Obstacles How to Overcome Challenges and Move Forward Over time, and upon self-reflection, I learned that saying no isn’t an act of selfishness but self-care. Interestingly, my closest friends eventually learned to appreciate this shift, since they understood that I was more engaged and enthusiastic when I attended out of interest, not obligation. We often say “yes” to plans simply to avoid disappointing others, even though we’re stressed, busy, or already overburdened with responsibilities. Incidentally, researchers Julian Givi et al researched this specific aspect, with their study revealing that we often overestimate the potential negative outcomes of declining an invite for a social activity. The truth is that most inviters understand. The same applies for favours asked of you at work as well – if you’re at capacity, it’s OK to say no to additional tasks and stretch yourself too thinly. 4. Create a sanctuary Create a safe space in your home where you can truly unwind and recharge. Design areas for hobbies, crafts, and activities that help put your mind at ease. These safe spaces can be your simple yet effective answer to protecting your energy. When I’m feeling overwhelmed, I find comfort in running a bath and reading or cooking a cozy meal for two from scratch. On the days my brain is scrambled with too many details coming from all quarters, I find that taking a short break to work on a jigsaw puzzle helps me reset my focus for the next task. “Tapping into the power of visualization can be the answer to how to protect your energy. It can help you create a ‘wall’ or mental barrier, allowing you to block negativity and manage your thoughts with intention.” Having a happy space to return to, especially after a stressful day at work or when you’re overstimulated, can help you recharge and gain a fresh perspective. Remember to declutter these spaces regularly to keep them truly restorative and free of visual chaos. Power low? Switch off and conserve your energy 5. Use visualization techniques Tapping into the power of visualization can be the answer to how to protect your energy as it can help you create a ‘wall’ or mental barrier, allowing you to block negativity and manage your thoughts with intention. Regular practice of visualization techniques can help you feel grounded and recharge yourself. Here are a couple of techniques you can try: Create your ‘happy’ place Sit in a quiet place, close your eyes, and visualize a place where you feel happy and calm. This could be your favorite hiking trail – leaves rustling in the gentle breeze, sunlight filtering through the branches, its warmth caressing your skin like a hug. For me, a cherished memory is that of us playing with our beloved dog, Coffee, on the beach – sand beneath our feet, the mewing seagulls, Coffee fetching us small sticks and chasing crabs in sheer glee. Draw in as much sensory detail as possible. Focus on the joy this place brings you. Take deep breaths as you let the positivity fill your heart for a full minute. The cloak of protection Imagine wrapping yourself in a protective cloak made of white light, designed specifically to keep negativity at bay. Start at your feet and gradually work upward, picturing this light covering you in a soft, comforting shield. Finally pull the hood over your head, and as you’re cocooned in this cloak, notice the sensory details – the warmth, its softness on your skin, and its reassuring weight. Stay with this image for as long as you need to start the day with a renewed sense of strength. 6. Replenish yourself in nature The benefits of spending time in nature for our overall well-being are well-documented. Yet, according to a 2018 Nielsen Total Audience Report, most Americans spend nearly 11 hours per day in front of their screens. This growing reliance on technology often leaves us with very little time to step outdoors and connect with nature. Whether it’s a short walk in the park or a weekend hike in the wilderness, spending time in nature can significantly reduce stress, ease anxiety, and help us protect our energy more effectively. “Learning how to protect your energy isn’t about placing crystals on your nightstand – it pertains to redirecting your focus intentionally toward what’s more important.” Interestingly, nurturing something into life can also foster a sense of self-care and well-being. Therefore, projects like kitchen gardening are a great way to connect with nature, as well as reap benefits like better life satisfaction and improved physical and mental health. Recharge your batteries in nature 7. Breathing and meditation Breathing may be the most natural thing we do, but deliberate control of breathwork – like slow and mindful breathing techniques, for instance – can be a powerful tool for stress management and healing. Conscious breathing – or intentionally focusing on your breath – has been shown to have therapeutic benefits for our mental health. Practicing breathwork can help you manage stress and protect your energy in a more effective manner. RELATED: Uncover the Healing Power of the Breath Meditation is another simple yet powerful technique to reconnect with a compassionate, peaceful space within yourself. Try the loving-kindness meditation technique using visualization: start by directing warmth and positive affirmations for yourself, then gradually extend them to others – loved ones, acquaintances, and even the difficult people around you. Regular practice can help foster empathy, enabling you to stay centered in positive energy. Takeaway: protect your energy Learning how to protect your energy isn’t necessarily about chasing good vibes or placing crystals on your nightstand – it pertains to redirecting your focus intentionally toward what’s more important. Self-awareness is the first step toward protecting your energy. Tuning into your emotions and recognizing tell-tale signs of stress, regret, or mental exhaustion can help prevent your energy from being depleted. Once you identify what you’re feeling, you can respond with intention and choose the most effective form of self-care to restore your balance and recharge your energy. ● Images: shutterstock/Alphavector, shutterstock/HannaStudio, shutterstock/Rido, shutterstock/Krakenimages.com happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Motivation | Positive psychology | Volunteering Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future-self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Huachuma, AKA Wachuma or San Pedro, is a mescaline-containing cactus used in healing. This sacred 'grandfather cactus' is a heart-opening medicine, typically consumed in tea form during ceremonies. Rhianna Quanstrom explores the history and benefits of Huachuma. Huachuma, also known as Wachuma or San Pedro, is a cactus native to South America best known for its psychedelic effects. The active constituent of Huachuma is mescaline, and it is a sacred, ceremonial plant, deeply honored by the people of South America. It has a rich cultural and spiritual history, with evidence of its use dating back thousands of years. In this guide, we’ll explore the powerful and transformative Huachuma cactus, including its use as a psychedelic, its history, traditional ceremonies, effects, and benefits. We’ll also discuss how it compares to other psychedelic plant medicines, such as Ayahuasca. What is Huachuma or San Pedro? Huachuma (Echinopsis pachanoi) AKA Wachuma grows in the high altitudes of the Andes Mountains, from Argentina to Peru. Despite its harsh growing conditions, it can reach up to 20 feet in height. It has beautiful blue-green spires and large white flowers that only bloom at night. Because of its nocturnal blooms, it attracts nighttime pollinators, including bats and large moths. Its intriguing columns that reach for the heavens and soft petals that unfold under the starry sky easily capture the hearts of those in its presence. While it is a favorite among desert gardeners for these reasons (and ease of cultivation), I believe it also symbolizes its potent medicine. Wachuma typically grows at high altitudes in the Andes The columns represents its masculine energy and the ability to link heaven with Earth, which is a common experience for many people who have taken Huachuma. Its nocturnal blooms symbolize the soft unfurling of our subconscious, making known that which is hidden from our sight. Among indigenous people and many herbalists, it’s believed that every plant is a teacher. However, there are some plants considered “master” plants or teachers. These are powerful psychoactive plants — such as Huachuma — and they are considered sacred, for they create a bridge between worlds, between the seen and unseen. As such, the San Pedro cactus has been highly revered for its healing and spiritual ceremonial use for thousands of years — and to this day. Those who journey with Huachuma lovingly refer to it as “grandfather cactus.” This is because its medicine feels ancient and wise; it is an elder with much to teach, but we must be willing to quiet down and listen to receive its lessons. The History of Huachuma Huachuma has been used by Andean cultures for healing and spiritual purposes for over 10,000 years. This makes it (along with Peyote) one of the most ancient psychoactives used by humans in documented history. A study in the Journal of Psychedelic Studies reports archaeological evidence that pollen from the San Pedro cactus was found in Cueva del Guitarrero, in Ancash, Peru, dating back to 8600 BC. The cave was inhabited continuously since that period, and traces of cactus pollen and plant fragments were detected in the oldest phase of human occupation. “Huachuma, AKA San Pedro, or Wachuma, is a cactus native to South America best known for its psychedelic effects. It is a sacred, ceremonial plant.” According to this same report, iconographic evidence shows that Huachuma was highly regarded by the ancient Chavín people. The Chavín people were Peru’s earliest developed civilization, and they built the famous temple complex, Chavín de Huántar. In this ancient site, there is an iconographic artifact named “San Pedro-bearing stele,” which dates back to 750 BC. This stele depicts a figure, perhaps a deity or shaman, with fangs and serpent hair holding the San Pedro cactus. Because this spiritual temple was used for ceremonies and rituals, it is believed that San Pedro was a significant element of the people’s religious practices. The San Pedro-bearing stele of Chavín de Huántar The Huachuma ceremony was (and continues to be) a significant tradition in Peru. During the Spanish invasion, Roman Catholic authorities tried to suppress the people’s spiritual ceremonies, including the use of Huachuma. This suppression led the people to continue their ceremonies in secret. It also led to the merging of their ancient practices with Catholic saints and rituals. As such, the name “San Pedro,” meaning Saint Peter, emerged for their beloved cactus. This is a fitting name, for Saint Peter is said to “hold the keys to heaven,” which is an apt description for the Huachuma experience. Despite the efforts of the Roman Catholic Church, Wuchuma ceremonies continued under the radar. This kept the tradition alive, and this ancient, sacred practice has now spread to Ecuador, northern Chile, and Bolivia. Effects and Benefits of Huachuma Huachuma cactus is a potent psychedelic that can take you on a profound awakening and healing journey. It is considered a heart-opening medicine, as it softens the heart and opens up the channels of love and heart-centered perception. This can alter one’s perception of reality, as one starts to “see” through the lens of the heart rather than the mind or ego. RELATED: What is Ego Death? Meaning, Symptoms, and Causes Grandfather cactus is said to sharpen and heighten the senses. This can strengthen one’s awareness of their surroundings, tuning them into the frequency of their body and surroundings. As such, Huachuma participants claim that it strengthens and awakens their connection to nature. Flower of the Wuchuma According to the Pruvian shamanic retreat center SpiritQuest, “Huachuma is a potentiator plant, much like Ayahuasca. Huachuma potentiates the energy of the person taking it, and gives you a heightened sense of the energetic connection with whatever energies in your setting that are present.” As with other master plant teachers, the Huachuma cactus will present you with what you are meant to face. This often includes challenges and revelations about past wounds that are affecting who you are today. This medicine gives you the opportunity to move through those challenges with heightened awareness. This can lead to profound healing, insights, and growth. Because Huachuma cactus contains hallucinogens, it can cause inward and outward visions or hallucinations. It may take you on an inward journey full of revelations and transformative insights about your true essence, the Earth, and your purpose. MORE LIKE THIS: Microdosing 101: A Modern Phenomenon Rooted in Ancient Times 5 Techniques to Unblock Chakras and Energy Flows Ceremonial Cacao: 4 Key Benefits, the Process and History As Don Howard, founder of SpiritQuest, states in a Huachuma documentary: “The plant is the medium, it isn’t the message.” Meaning, it is only a messenger; it simply opens the doorways for the Divine truth that already exists within. As with other psychedelics, it helps “lift the veil” of our perception to peer into another reality that already exists — one we just can’t normally access. Considering all this, Huachuma is a plant medicine for those who are seeking healing and a deeper connection to nature and the Divine. It is for those who wish to elevate their consciousness, open their heart, release old wounds, and gain wisdom for their highest path forward. Potential Side Effects of Huachuma While there is little information about the potential side effects of the San Pedro cactus, there are known risks associated with its active constituent, mescaline. These include: Nausea Vomiting Dizziness Excessive sweating High blood pressure Increased heart rate Trembling or shivering Headaches Chills Fever Muscle weakness Tension That said, these side effects may not reflect how the whole plant interacts with the body, since these are associated with the isolated compound, mescaline. Hopefully, further research on whole-plant San Pedro cactus extracts will shed more light on its potential risks. Nevertheless, if Huachuma is calling to you, it’s important to only ingest it in a ceremonial container with a trained facilitator. Seek out a quality retreat center and reach out about the potential side effects of Huachuma if you’re interested in trying it. Furthermore, speak to your regular doctor if you’re on medication, have a history of heart problems, or are diagnosed with a mental health disorder, before consuming Huachuma. The Huachuma Ceremony Traditional Huachuma ceremonies begin in the morning or during the day (although some start at night). It is considered a “solar” medicine, so the energy of the plant is supported under the rays of the sun. Ceremonies are led by shamans or trained facilitators who bless the San Pedro cactus tea. Participants may drink one by one as the shaman blesses them with sacred tobacco smoke. Tobacco may also be ingested to support the experience. “Those who journey with Huachuma refer to it as “grandfather cactus.” This is because its medicine feels ancient and wise; it is an elder with much to teach.” It takes about 30 to 90 minutes for the San Pedro cactus tea to take effect, and the experience can last for 8-12 hours, depending on the dose. The Huachuma ceremony typically transitions outside to the forest or nearby landscape, where participants can be in nature. It is said that the grandfather cactus is a “walking” medicine, meaning that walking, being in nature, and being present in the body supports the journey. RELATED: Exploring Shamanic Healing: What to Expect Iboga and Ibogaine: Psychedelic Healing for Addiction MDMA Microdosing:Is it Legal and What Are the Risks? Huachuma ceremonies can also involve group activities, such as singing, dancing, or chanting. There are usually instruments involved, such as drums, rattles, or flutes. Huachuma vs Ayahuasca While complementary, Huachuma and Ayahuasca offer different psychedelic experiences. Huachuma is linked to masculine energy and the upper chakras, while Ayahuasca is associated with feminine energy and the lower chakras. As such, Ayahuasca is commonly referred to as “grandmother.” While Huachuma invites your senses to awaken “outward” to what’s around you, Ayahuasca directs you more inward, to your psyche and subconscious. That said, both medicines can weave in and out of inward and outward experiences. Huachuma is usually consumed as a tea, as part of a ritual Huachuma generally invites participants to keep their eyes open to their surroundings, while Ayahuasca will take you deep into an inward journey, where you may not be aware of your environment at all. Even though they can be quite different, both medicines are powerful, deeply transformative, and last for several hours. Both of their unique energies support healing and spiritual awakening — whether through the solar, masculine energy of Wuchuma, or the lunar, feminine energy of Ayahuasca. Is Huachuma safe? While there is little scientific evidence pointing to the safety and potential risks of the Huachuma cactus, it has been safely used by humans for thousands of years. To ensure it is used correctly, Huachuma should only be ingested in a sacred and ceremonial container under the guidance of a shaman or trained facilitator. Is Huachuma legal? It is illegal to ingest Huachuma in the United States because it contains the active compound mescaline. Mescaline is classified as a Schedule I drug according to the DEA. However, it is legal to cultivate and grow the cactus as an ornamental plant. It just can’t be harvested for consumption. It is legal to consume Huachuma in the region where it natively grows and is traditionally used, including Peru, Bolivia, and Ecuador. Takeaway: Wachuma AKA San Pedro Huachuma, Wachuma, or the San Pedro cactus, is an ancient medicine kept alive by the spiritual traditions of the people of the Andean mountains. It has stood the test of time, lasting through colonialism and religious suppression. And now, its thousand-year-old healing potential has woven its way into modern culture. People from around the globe journey to the Andes to consume Wuchuma in a traditional and sacred container, where they can receive its wisdom and gifts. As a potent master plant, it should be approached with intention and respect. Huachuma is a medicine that requires ceremony and a seasoned facilitator who can guide you through the winding turns of a psychedelic experience. It can open your heart, elevate your mind, and remind you of your deep connection to Earth. ● Images: tita s, Marcelo Rodríguez Escudero, CC BY-SA 4.0 via Wikimedia Commons, tita s, Jozef Klopacka happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member yet? Sign up for free now to: ■ enjoy our happiness magazine with practical life tips ■ share and support in our happiness forum Herbalism | CBD | Alternative medicine | Energy healing techniques Written by Rhianna Quanstrom Rhianna Quanstrom is a freelance writer, herbalist, and spiritual seeker with a passion for nature-based healing and sacred wisdom. Her writing draws from years of experience with meditation, shamanic practices, plant medicine, dream work, and the reclamation of the Sacred Feminine. Discover more of her writing and poetry on her Mystic Love Substack.