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How do you know you need a spiritual detox? Sonia Vadlamani explores the signs and shares nine practical purification techniques that will help reset your energy and mind. Often, we find ourselves moving through life on autopilot, never quite grasping fully what’s happening around us, until our mind and body screams for a reset – not just in the form of a break from the daily routine, but cleansing on a deeper level. If you feel disconnected from your core, weighed down by stress and negativity, and going through the motions without any meaning or heart, you may be in need for a spiritual cleanse. While this may not mean leaving everything to join a guru’s ashram, but rather taking time to deliberately clear the emotional and mental baggage that prevents you from living your life to the fullest. What is Spiritual Cleansing? A 2021 study published in World Journal of Clinical Cases found a strong positive correlation between spirituality or religiousness and physical and mental health. However, the spiritual cleansing being referred to here isn’t really linked to religion or belief system. Instead, it’s about clearing space in your life by removing thought patterns and emotional baggage that doesn’t serve you, and making space for clarity, growth, and a life that is aligned with your values. Spiritual purification rituals can incorprate crystals, candles, and herbs It helps to think of spiritual cleaning as a detox – only instead removing toxins from your body, you’re removing excess baggage from your emotional and mental channels. The goal here is to eliminate negativity and imbalances to make space so you can breathe more easily, expand your awareness, and reconnect with what supports your mental health and overall wellbeing. Signs You Need a Spirit Cleanse Your body and mind often signal the need for a spiritual purification – sometimes with subtle indications, but often in the form of glaring signs that are hard to ignore. Some physical, mental, and relational tell-tale signs that you need a spiritual reset include: Chronic fatigue despite adequate rest Physical tension, especially in your shoulders and back Brain fog and confusion without any evident reason Feeling hopeless and distraught, like nothing makes you happy any longer Feeling “off”, weighed down, or overwhelmed easily Struggling to make decisions due to inner conflict or turmoil Feeling lost in life and navigating on autopilot Attracting toxic people and draining interactions Difficulty setting healthy boundaries and saying ‘yes’ to things that do not resonate with you Relentless negative self-talk and criticism that often clouds your perspective Heightened sensitivity to your environment and others’ moods around you How to Cleanse Yourself Spiritually: 9 Rituals That Work There is no one-size-fits-all approach to a spiritual detox. Start by implementing a method below that resonates most with you. Notice how renewed and grounded you feel, and add more steps gradually as you progress. Here are nine spiritual purification approaches that blend both ancient practices with modern research: 1. Meditate Daily Meditation is often the most effective tool when learning how to cleanse yourself spiritually, as it actively helps purify your emotional and mental landscape. In fact, a study published in Neural Plast suggests that including a mindfulness meditation consistently in your routine for as short a duration as 2-4 weeks – even under 10 cumulative hours – can promote grey matter plasticity in the brain, thus improving self-awareness, emotional regulation and mood, while preventing age-related cognitive decline. “Think of spiritual cleaning as a detox: only instead removing toxins from your body, you’re removing excess baggage from your emotional and mental channels.” The key is to start slowly and meditate for shorter duration – say 5 minutes – and increase the duration as you progress. Sit in a quiet space, focus on your breath, notice your thoughts without judgment, and let them pass. With consistent practice, meditation reduces mental chatter, eliminates negativity, and improves your ability to focus on what’s truly important for your personal growth. Meditation purifies your emotional and mental landscape 2. Use Mantras For Intention Setting Mantras – or affirmations rooted in intention and devotion – have been a fundamental aspect in most religions to cultivate peace and overcome obstacles. Indeed, modern research also agrees that encouraging implementational intentions can promote healthy habits and goal achievement. For spiritual purification, form intentions or mantras centered on release and renewal, such as: “I let go of what doesn’t serve me and welcome happiness and growth.” “I let go of my insecurities and embrace my imperfections.” “I invite authenticity how I lead my life.” “I’m aligned with my potential and purpose.” “I’m grateful for everything I have and lessons I’ve learned today.” RELATED: What is Vedic Meditation? The Mantras You Need to Know 3. Try Spiritual Detox With Crystals While the healing or cleansing benefits of crystals aren’t fully understood by Western science, shamanic healer and crystal expert Sarah Balmer advocates the use of crystals for improved wellbeing and spiritual ascension. “Because of how they are formed and structured at a molecular level, [crystals] provide a consistent energetic vibration that helps to bring us into balance. The result is often a feeling of relaxation and calming,” she states. “Meditation is often the most effective tool when learning how to cleanse yourself spiritually, as it actively helps purify your emotional and mental landscape.” Every crystal or gemstone has varying properties and benefits – so start with crystals that align with your needs and include them in your meditation and visualization practices to fully understand their effect. 4. Try Ritual Bathing With Essential Oils A spiritual bath can be your answer to how to do a spiritual cleanse, since water is considered a powerful purifier in several cultures and religion, from baptism in Christianity, purification ritual in Hinduism, or the Japanese Shinto. Ritual bathing: water can be a powerful purifier Fill the tub with warm water, add Epsom salts, a calming essential oil like lavender or chamomile, or herbs like rosemary or eucalyptus. You can add an intention like “I cleanse myself of [a negative emotion or thought] and welcome peace.” Or, visualize negativity and anxiety draining from your body and mind as you soak in a warm, comforting light to make it a more effective spiritual purification ritual. 5. Incorporate Yoga The benefits of a regular yoga practice are well documented – it’s known to elicit a relaxation response, alleviate stress and anxiety, and regulate our emotional wellbeing. Indeed, a systematic review of 15 studies, published in Aging and Mental Health, analyzed various interventions and relaxation techniques for depression and anxiety in older adults, and found that yoga and music offered the most effective and long-lasting benefits. MORE LIKE THIS: 14 Different Types of Reiki: Which is Right For Me? How to Cleanse Your Energy: 8 Way to Remove Negative Vibes Guide to Healing Touch Therapy and Massage If you’re too busy to fit in a full yoga session, try restorative yoga to release physical tension and notice your outlook improve significantly. 6. Spend Time in Nature Nature immersion is one of the simplest methods for spiritual cleansing. Indeed, spending time outdoors is clinically proven to improve mood, emotional regulation, mental health, and other cognitive functions. Reconnecting with nature – whether through green-space activities like forest bathing or hiking, or blue-space options like wild swimming or living by the sea – is also known to reduce stress and boost empathy. Being in nature is proven to boost mood and mental health 7. Reset Your Energy Field With Breathwork Breathing is intimately linked to the conscious mind and the nervous system, which makes it a trusted method for spiritual detox. A systematic review study in Brain Health and Clinical Neuroscience found that controlled breathing exercises can help improve emotional regulation while keeping stress and anxiety at bay. RELATED: Conscious Breathing – What Is It And How Do We Benefit From It Combined with yoga practices, breathwork can also help rebalance chakras and expand consciousness, thus supporting your emotional and mental wellbeing. 8. Sweat With Intentional Movement The adverse effects of a lack of physical activity are well-documented, including diminished quality of life and increased risk of chronic health conditions like coronary heart disease and diabetes. But did you know that physical inertia can also result in stagnation of spirit? “A spiritual bath can be your answer to how to do a spiritual cleanse, since water is considered a powerful purifier in several cultures and religions.” Indulge in any form of physical activity that requires intentional movement – whether it’s tai chi, mindful running, or even brisk walking. Conscious movement with focus on breath, rather than exercising on autopilot, is key to making it effective. In addition to enabling spiritual purification, tuning into your body can boost resilience and help you cultivate a more positive outlook. 9. Start a Daily Journal The simple act of putting pen to paper can help you process thoughts and emotions that would otherwise circle endlessly in your mind, preventing you from being fully present. Journaling helps you externalize the emotions and patterns you’ve internalized, allowing you to observe and let go of what no longer serve you. Some effective ways to use journaling for spiritual cleansing are: Writing letters to your future self or others to express your thoughts and offer forgiveness, even if you never send them. Gratitude journaling to list everything you’re grateful for. Stream of consciousness for self-validation and processing your thoughts and feelings without censorship or judgement. FAQs: Spiritual Self-Cleansing How Do You Know If You Need a Spiritual Detox? If you feel persistently drained, disconnected, emotionally heavy, or stuck in negative thought loops despite resting and “doing all the right things,” it may signal a build-up of mental and emotional clutter that needs clearing. Is Spiritual Cleansing the Same as Religion or Belief? No. Spiritual cleansing isn’t tied to religion or faith systems; it’s a reflective, self-care practice focused on releasing emotional baggage, reducing mental noise, and reconnecting with your values and sense of purpose. Does Spiritual Cleansing Actually Work? Spiritual cleansing practices like meditation, breathwork, journaling, and time in nature are linked to improved emotional regulation, reduced stress, and greater mental clarity, even when viewed through a psychological or neuroscientific lens. How Often Should You Do a Spiritual Cleanse? There’s no fixed schedule, but many people benefit from small, daily practices combined with deeper resets during periods of stress, emotional overwhelm, or major life transitions. What Is the Easiest Way to Start a Spiritual Detox? Begin with just five minutes a day of intentional stillness — meditation, mindful breathing, or journaling — and build from there based on what feels most grounding and sustainable for you. Takeaway: Spiritual Cleansing In today’s world that constantly demands your time, attention and energy, learning how to cleanse yourself spiritually isn’t a luxury, but a fundamental act of self-care. The beautiful thing about spiritual cleansing is that you don’t need any expensive equipment or membership, as the primary tools are your body, time and your attention. The key is to show up for yourself with honesty and intention, integrating these methods into your daily routine, and consistent practice. Remember, spiritual purification is ultimately about prioritizing yourself and living a purpose-driven, meaningful life. ● Images shutterstock/Tatayna Sores, shutterstock/Rawpixel.com, shutterstock/PeopleImages.com, shutterstock/PeopleImages 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 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.

We all feel blue sometimes, but how do you know if the stormclouds will pass or you're actually clinically depressed? Dee Marques explains four key factors that distinguish between feeling blue and a serious mental health issue. Plus, top tips on how to beat the blues. Even under normal circumstances the New Year can bring contradictory feelings: it’s meant to be a time for new beginnings and positivity, but not everyone feels in good spirits. In reality, it’s rather the opposite, since January is actually known as a prime time for feeling blue and is the most depressing month of the year. The January blues is a real thing. Low morale can be a result of limited exposure to natural light, having fewer opportunities to spend time outdoors and recharge our batteries by being in contact with nature, financial pressure after heavy holiday spending, and the shock of having to go back to “normal life”. With all that in mind, it’s hardly surprising that many of us may be feeling blue right now. What Is the Meaning of Feeling Blue? The actual term 'feeling blue' is not new, and there are references to it that go back hundred of years. In fact, it seems that the expression comes from an old sailing tradition. In the past, blue flags would be flown if a ship lost the captain or another crew member. This was to signal feelings of loss and sadness, similar to the main symptoms of the blues: demotivation, lack of energy, and being tearful or more sensitive than usual. Ask yourself: are you just feeling blue or clinically depressed? Feeling Blue vs Depression I’ve struggled with occasionally feeling the blues for years, and I’ve learned that in some cases it’s justified. In some ways, feeling blue may actually be a positive thing, in the sense that it’s a sign that we need to pay close attention to our habits, thoughts/feelings, and environment. Indeed, no one should be expected to feel happy when faced when losing a job or being stuck in a rut, so we can say that under certain circumstances, feeling blue is a normal reaction to certain life events and we shouldn’t fight it. Instead, it could be more productive to allow ourselves to listen to that feeling and take steps to make our lives more meaningful. “Laughter is the best medicine, and this applies to fighting the blues, too. Watching a comedy or trying laughter yoga can really boost your mood.” However, the problem comes when feeling blue becomes the rule rather than the exception. Everyone can have a bad day, bad week, or bad month. But if a low mood persists and we do nothing to curb it, it may a slippery slope towards clinical depression. Indeed, it's essential to clarify that feeling blue is not the same as being depressed. Clinical depression is a mood disorder, a mental health condition that can affect mind and body. So, how do you know if you’re simply feeling blue or if it’s something more serious, like depression? Here are the four key factors that can help you distinguish between the two: 1. A specific cause One of the main differences is that feeling blue usually has a specific cause; you’re able to pinpoint your feelings of sadness to a specific event, such as losing a parent, missing out on an important opportunity, adult bullying, or a romantic break-up. RELATED: Art Therapy For Depression How to Stop Thinking About Something: 9 Strategies Remember: You Are Not Your Thoughts On the other hand, people who are depressed can’t usually trace back their feelings to a singular concrete event. The low spirits are just there, and they linger on and on precisely because they don’t seem to have an identifiable cause. 2. Duration This brings us to another important difference between feeling blue and being depressed, which is duration. Feeling blue is usually temporary, and we know the sadness will pass, even when we’re in the middle of it. But people affected by depression see no end to their gloomy feelings: we can quite literally compare depression to not ever being able to see light at the end of the tunnel. 3. Intensity It’s not hard to imagine how much of a burden feeling blue can be to mental health, so the intensity of the symptoms is much stronger in depression. The intensity is such that the sadness takes over pretty much every thought and action. Unlike feeling blue, which usually improves when we do something we enjoy, a characteristic of depression is the distinct inability to find enjoyment – even in the things that used to bring us joy. RELATED: 8 Powerful Suicide Prevention Quotes From here it’s a vicious circle: if you can’t enjoy anything, there’s no point in doing anything. This is usually followed by feelings of numbness or emptiness, which reinforce the circle of hopelessness, negative thoughts and low motivation. In some cases, people may think that the only way to feel something and snap out of the numbness is self harm. This is a clear sign of depression. Beating the blues with laughter 4. Symptoms Because the intensity of sadness in depression is so severe, it can disrupt everyday life and cause physical symptoms, including sleep disorders, an inability to concentrate, poor memory, headaches, digestive issues, and appetite changes. These can happen with you're feeling blue too, but they’re usually short-lived, and don’t usually stop you from getting on with your day. “In some ways, feeling blue may actually be a positive thing, in the sense that it’s a sign that we need to pay close attention to our habits, views and environment.” The number of symptoms and their intensity can vary from person to person, but it’s generally agreed that someone can be diagnosed with clinical depression if a combination of these symptoms is present for more than two weeks or if suicidal thoughts are present, even if occasionally. Without treatment, depression can persist for several months or even years, so it’s essential to seek treatment as soon as possible. MORE LIKE THIS: Inner Peace: 3 Key Techniques to Finding It Feeling Lost in Life? Move On in 7 Steps Why is Mental Health Important? Feeling Blue? Tips to Lift Your Spirits Unlike depression, occasionally feeling blue doesn’t require treatment in terms of medication or CBT, but nobody enjoys feeling down. So, there are many things we can do to lift our spirits during this phase of feeling sorrow or melancholy. Remember that our ability to enjoy the things we love isn’t usually affected by feeling blue, so the first suggestion is to make time to do those things: Get some giggles The old saying goes that laughter is the best medicine, and this applies to fighting the blues, too. Watching a comedy or trying a session of laughter yoga – yes, it really is a thing – can help improve your mood. Exercise When affected by the winter blues, we may not feel particularly energetic, but physical activity is a great mood booster. Going for a walk, mindful running, swimming, cycling or kickboxing… whatever gives you an exercise high is worth trying. And if you can’t leave the house, you can still keep active: put on your favourite music and dance, do some yoga or stretching. Get creative Human beings are the only species capable of producing and enjoying forms of art like painting, writing, or photography, which says a lot about our creative nature. If you don’t have a creative hobby, it’s time to find one. Experiencing the power of creativity can change our mood, self-image, and general outlook on life. What's more, you could discover your flow state and unlock one of the main keys to happiness. Embrace novelty Make small changes to bring some novelty to your routine. Rearranging furniture in your bedroom, getting a new haircut or colour, trying a new recipe, or doing something you’ve never done before. Simply pottering around can do wonders for your mood! FAQS: What Does it Mean to Feel Blue? 1. Why Do I Feel Blue? Sometimes your brain is just reacting to stress, lousy weather, lack of sunlight, or a life wobble. Feeling blue is usually a temporary emotional dip — not a diagnosis. 2. Is Feeling Blue the Same as Depression? Nope. Feeling blue has a clear cause and passes on its own. Depression sticks around, gets heavier over time, and affects daily life. 3. How Long Do the Blues Last? Anywhere from a few hours to a few days. If your low mood lingers for more than two weeks, check in with a mental-health professional. 4. What Helps When I’m Feeling Blue? Move your body, get outside, talk to someone, do something fun or creative. Small mood-shifters often make a big difference. 5. When Should I Worry? If sadness becomes constant, starts disrupting sleep, appetite or focus, or you can’t find joy in anything — that’s beyond “blue” territory. Time to reach out for support. The Takeaway: Feeling Blue Feeling in low spirits? You’re not alone. The blues can come at any time of the year but often hits in January and February. It can be an opportunity to review our goals, habits and views. If you’re affected by feeling blue, try some of the suggestions above and chances are they’ll brighten your mood. But if things don’t improve and you think you have symptoms of clinical depression, seek help immediately. Your mental health is too important to postpone treatment. • Main image: shutterstock/panitan photo, shutterstock/Flamingo Images If you're experiencing any of the signs of depression make sure to reach out to your local mental health services. In the US, you can also contact the National Suicide Prevention Hotline for free and confidential support. Use Lifeline Chat or call 1-800-273-TALK (8255). In the UK, call 116 123 to talk to Samaritans, or email: [email protected] for a reply within 24 hours. You can also text “SHOUT” to 85258 to contact the Shout Crisis Text Line, or text “YM” if you are under 19. 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 Goal setting | Healthy habits | Happiness 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.

For many of us, once the festive holiday season is over the January blues set in. But there are ways you can fight back and feel better. Dee Marques shares seven ideas on beating those blues – from holiday planning and embracing winter activities to finding new hobbies. The January blues and new year period can be particularly tough on our mental health and lead to feelings of depression. After the excesses typical of the festive season, going back to the usual daily routine can be overwhelming. Personally, I've always thought about this time of the year as an expanded version of the Monday blues – something many of us go through on a weekly basis! Furthermore, during the new year, most of us also tend to take stock of our lives. This sometimes means realising that things haven't turned out as we expected or hoped. Perhaps we look back on past resolutions to find out that we weren’t able to maintain them, or we’re saddened by memories of people who are no longer with us. Also, a season of treats, big dinners and high alcohol consumption usually means we end up with a few extra inches or pounds and a negative body image. Having friends or relatives visiting can be lovely, but it can also drain our energy and lead to confrontations or fall-outs. Added to that, intense gift-buying sessions may have left us with an empty bank account. In fact, research shows that the January blues and new year depression are a very real thing. Suicides peak on New Year’s day, considered the deadliest 24 hours of the year. Also, there are links between low morale at this time of the year and an increased number of extramarital affairs. In fact, 65 per cent of all relationship break-ups happen in January. How to Find Meaning in Life: 7 Strategies The 4 Signs That Distinguish Feeling Blue From Depression 8 Powerful Suicide Prevention Quotes New year depression is so prevalent that it's led to the term Blue Monday being coined. This refers to the most depressing day of the year, and it’s calculated using a formula that takes into account three things: the weather, motivation levels and debt. 7 Strategies to Beating the January Blues In 2026, Blue Monday will fall on 16th January. So, in preparation for this dreaded day and the month beyond, here are seven scientifically-proven ideas on how to beat those January blues. 1. Embrace winter activities Physical activity is a great mood booster that is proven to help fend off depression. And although exercising is probably the last thing you feel like doing at this time of the year, the benefits are so worth it that once you get going, you’ll want to keep going! Snow limit: wrap-up and embrace a winter walk Indeed, recent studies claim that both short sessions of high-intensity exercise or longer sessions of low-intensity activity are effective at keeping the blues at bay. And the season itself offers opportunities to try something new, whether it's snow sports like skiing, going for countryside or coastal walk in nature, or ice skating. The strong-willed among you may even want to consider a dose of winter wild swimming! But there are still options if you don’t feel like braving the cold: saunas, steam baths and hot yoga are all excellent for well-being and beating the misery January brings. 2. Take a trip Going on a trip is scientifically-proven to improve your mood and help you beat the January blues and new year depression, especially if it’s somewhere sunny. That's because our bodies create Vitamin D from sunlight, and this vitamin is directly linked to our mood. You don’t need to go on a long trip – even a weekend getaway can make a difference. “Going on a trip is scientifically-proven to improve your mood and help you beat the January blues, especially if it's somewhere sunny.” But what if your finances are tight after the holiday season? Fear not. Interestingly, the simple fact of just planning or researching a trip can improve your mood. Studies have found that pre-trip happiness acts as a mood booster, as it fills us with anticipation of good things to come. So, even though many of us may not be able to travel to sunny climes to avoid the January blues right now, we can at least get on the net and start researching where we want to go next. 3. Skip resolutions and take up a new hobby New Year resolutions can be a double-edged sword: on the one hand, they can motivate us, but since only 8 per cent of people follow them through, failing to achieve them can make us feel inadequate. To take the pressure off and still work towards something meaningful, why not take up a new hobby for one month only? The idea is to find something that inspires you and gets you through January. If you find yourself really enjoying it, you can then continue it for the rest of the year. 4. Warm up Never underestimate the healing effect of warmth, especially during the coldest months of the year. In fact, our bodies are meant to be comforted by warmth – this is why we seek the sun or find so much pleasure in our favourite cup of tea, coffee or chocolate. A hot choc can help beat the January blues If you’re feeling down with the January blues, take your time to enjoy a long soak in a warm, relaxing bath (even better if you add some warming essential oils like rosemary, ginger or cardamom). According to researchers, even just touching something warm can give us a little happiness boost. 5. Find something fun to do with friends January’s bleak weather and lack of funds can make it very tempting to stay home and veg out all day. But instead of giving in to staying in, it’s worth finding ways of staying active and sociable. For example, collective plans or resolutions can help you stay accountable and motivated, making you more resilient to New Year depression. “Why not take up a new hobby for one month only? The idea is to find something that inspires you and gets you through the January blues. If you find yourself really enjoy it you can carry it on for the rest of the year.” And there are tons of activities you can enjoy with others without spending a lot of money. For example, you could gather at a friend’s home and learn a new dance using YouTube videos, organize healthy and budget-friendly cooking competitions, have a wardrobe clear out and swap session, or even have a go at geocaching. 6. Eat well When it comes to our diet, Christmas and New Year are usually synonymous with excess. Some of us love to indulge in mince pies, Christmas pudding, and other high-carb and high-sugar treats, but overeating these foods can lead to low energy and a dark mood typical of the January blues. To counter this, include nourishing good mood foods in every meal, especially those rich in omega-3 oils, which according to some studies can help fight pessimism and sadness. 7. Check for SAD If you're really struggling to keep a positive mindset or if your health is negatively affected every time January arrives, you may be suffering from SAD (Seasonal Affective Disorder). This condition affects 10 million people in the US and 1 in 3 in the UK. The symptoms include irritability, tearfulness, low self-esteem, high stress, lethargy, and a loss of interest in things that we’d normally find enjoyable. It’s important to speak to your doctor if you suspect you may have SAD, since in some people this can evolve into depressive symptoms. You should know that treatment is available and you don’t need to let this type of January blues or depression take over. Your doctor may recommend Vitamin D supplements, using a light therapy box, going for walks whenever there’s sunlight, or in some cases, medication. Conclusion: you can beat the January blues This winter, don’t let the January blues spoil your mood and well-being. Use the suggestions above to prevent the symptoms from developing, and if you find yourself struggling despite your best efforts, seek help. You’re not alone and every step you take to beat the winter blues will be a worthwhile investment in your overall physical and mental health. ● Main image: shutterstock/Marjan Apostolovic, shutterstock/Nik Hoberg, shutterstock/igorstevanovic Do you struggle with the January blues? If so, head over to our forum on depression. What do you to fight back against depressive symptoms over winter? Share your ideas below! 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-develop with free online classes in our Academy Resilience | Self-care | Goal setting | Anxiety 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.

Becoming a volunteer is an important and meaningful way to help individuals and communities. And, as Calvin Holbrook discovers, the benefits of volunteering to the person giving – such as improved self-esteem and reduced loneliness – are proven by science. With lots of us leading incredibly busy lives, the idea of volunteering – giving your time and energy to a cause without financial compensation – may seem an impossible task. Our time is precious; once gone, we can't get it back. I mean, how can we fit anything else into our already jam-packed schedules? However, in reality, volunteering is important for many reasons and doesn't have to take up a huge chunk of your time. Plus, as well as the obvious benefits of volunteerism to the community, individual or organization receiving assistance, there are lot of 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. Post-pandemic, during 2022-3, 34% of adults in England, UK, said they'd formally volunteered at least once a month. And the figure in the United States is not far off, at around 28%. Promisingly, an increasing number of these people are young adults. More young people – especially Millennials and Gen Z – are getting involved. Over half of them report volunteering for non-profits, far surpassing older generations. For example, 54% of Gen Z adults have volunteered recently, while 73% claim to seek easy ways to volunteer online. Volunteering is an important tool to connect communities So, why do people volunteer in the first place? 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, and that serving and helping different communities also benefits ourselves, too. 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 can 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 volunteerism is valuable with these 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, 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. Volunteerism 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 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. RELATED: What Teens Gain When They Contribute to Their Social Groups 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. Volunteerism 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% 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 hypertension compared to non-volunteers. 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 adults revealed that 76% of those in the United States who volunteer said it makes them feel physically healthier. Also, around 25% 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 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 feelings of loneliness and depression. Volunteering with animals has also been shown to improve mood while reducing stress and anxiety. Volunteering can improve your physical health Finally, volunteering boosts mental health simply because carrying out an altruistic act simply 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 know that being helpful delivers great pleasure. RELATED: How to Be Nicer: 9 Ways to Show 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. They found that the more people volunteered, the happier they were. Compared with people who never volunteered, the odds of being ‘very happy’ rose 7% among those who volunteer monthly and 12% for those who volunteer every two-to-four weeks. 5. Volunteering is Important For a Purpose Because volunteering means choosing to work without reward, people often choose to give their time to issues or organisations they 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 People also volunteer because focusing on others can give us a deeper sense of perspective and help distract us from negative thoughts and rumination. Volunteerism 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. RELATED: Volunteering at Samaritans 7. Volunteering Is Important For Your Career In an increasingly competitive job market, volunteering experience is incredibly useful. It shows potential employers that you take initiative and are willing to give your own time to improve the world for others. 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, volunteering is a great way to prove your skills during interviews. Boost future job prospects through volunteerism Also, if you’ve just graduated or are 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: Why Do People Volunteer? It's clear the benefits of volunteerism are huge – improved physical and mental health, reduced loneliness, clearer sense of purpose, and deeper self-confidence. In turn, these things combined 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, but it's important to enjoy it too! • Images shutterstock/Dragon Images, /ESB Professional, /PeopleImages, /Monkey Business Images Do you volunteer? 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!

Sonia Vadlamani explores a mix of ancient and science-backed ways to remove negative energy from yourself and your environment. From smudging to salt cleansing, here are eight energy cleansing techniques that bolster your overall well-being. Sometimes we walk into a room, and something just feels off – not necessarily in a dramatic, haunted-house kind of way – but as if the air is stale, tense, or heavy. It could be your home, your workspace, or a place where past conflicts once erupted, and the discomfort still lingers. In short, you feel ill at ease there. Call it bad juju, an off vibe or simply feeling stuck, it’s true that our surroundings affect us in multiple ways. In fact, researchers agree that negative energy perpetuates more negativity. Energy cleansing is therefore essential for safeguarding both our mental and physical health, as well as our overall happiness levels. Signs You Need to Clear Negative Energy We may lack the technology to measure negative energy, but we can often notice the need for energy cleansing by simply listening to our body and our environment. Some of the physical symptoms include: Feeling exhausted even after adequate sleep. Persistent headaches as soon as you enter a place. Prolonged physical or mental strain without evident reason. Irritability, defensiveness, excess complaining, or a negative shift in your mood in certain spaces. Trouble falling asleep or a disturbed sleep cycle. Experiencing health issues such as digestive problems and hormonal imbalances. Struggling to find motivation or channel creativity. Similarly, some indicators that you need to clear the negative energy in your physical surroundings can be: Cluttered spaces that feel constrained despite adequate room. Lasting staleness in the air despite ventilation. Spaces where arguments and disagreements tend to occur frequently. Rooms that make you feel unsettled and nervous for no evident reason. Struggling to relax in places designed for rest. How to Get Rid of Negative Energy Toxic energy can build up in any environment and affect you adversely, and hence it’s important to know how to cleanse your energy. Here are some simple, practical ways for it: 1. Try Smudging and Cleansing With Smoke Smudging or burning dried sage or other herbs like cedar, frankincense, or palo alto is an ancient practice prevalent in several cultures across the world. A 2007 study published in the Journal of Ethnopharmacology found that the medicinal smoke from Havan or a Hindu ceremonial fire lowered the airborne bacteria in a confined space for up to 24 hours. So, burning aromatic herbs and incense can be an effective answer to how to get rid of negative energy – the act of smudging itself and the pleasant scent can be a calming activity that can instantly lift your spirits and perk you up. Remove negative energy through smudging 2. Inspect and Improve Light and Air Circulation A UK study published in the Journal of Affective Disorders that analyzed data from over 400,000 men and women found that spending more time outdoors or in ample natural light could mean improved mood, better sleep quality, lower chances of long-term depression, and higher overall happiness levels. “Learning how to cleanse your energy also means setting healthy boundaries to shield yourself from negative influence.” So, take a keen look at the places where you spend the most time, like your workspace, home, or relaxation areas. Drawing the shades to allow natural light in and opening your windows to let fresh air circulate may be the easiest way to remove negative energy and create movement in a place that otherwise feels “stuck.” 3. Incorporate essential oils and aromatherapy “Our sense of smell is deeply tied to our cognitive centers, our emotional centers, and our memory centers,” says Sandeep Robert Datta, a professor of neurobiology at Harvard Medical School. “We’re dependent on [scent] for a sense of well-being and centeredness in the world.” RELATED: Essential Oils For Grief: 8 Aromatherapy Ideas Aromatherapy using essential oils such as lavender and chamomile has been linked to improved sense of wellbeing and lower risk of depression and anxiety. Add essential oils of your choice to a diffuser or make a simple room mist by adding few drops with distilled water in a spray bottle for easy energy cleansing. Aromatherapy oils act as an energy cleanser 4. Practice Visualization Visualization exercises are a great energy cleansing practice, given that you can practice them almost anywhere, even when you’re waiting at the train station or bus stop! Combine them with a visualization meditation practice to make it more effective. MORE LIKE THIS: What is Chi? A Guide to Feeling and Healing Life Force Energy Reiki: Principles, Benefits, and Costs 5 Techniques to Balance Chakras and Unblock Energy Flows Begin by setting an intention for your practice, something that protects you from others’ negative vibes, like: “I repel all the negative energy from others,” or “I release all energy that doesn’t serve me.” Now, close your eyes and focus on your intention as you take slow, deep breaths. Imagine a white light of goodness expanding from your heart, moving through your body, encompassing you and your loved ones, protecting your energy. Practicing daily can help you feel calmer, less reactive, and more emotionally resilient. 5. Choose the right crystal or stone for you While there’s no conclusive scientific evidence for crystal healing, using crystals as a medium for manifestation or meditation can amplify your focus, help balance your chi, and can also be an aesthetic addition to your surroundings. Every crystal is believed to carry unique cleansing and healing properties, so find the right one using your instinct and objective. 6. Remove negative energy with salt cleansing Salt cleansing has been a preferred purification method for centuries. Taking salt baths 1-2 hours before bedtime have been found to lower cortisol and relax the nervous system. Also, indulging in some quiet, intentional self-care by taking a salt bath makes it easier for you to release any negativity you’ve accumulated through the day. “Drawing the shades to allow natural light in and opening your windows to let fresh air circulate may be the easiest way to remove negative energy.” You can also use salt within the home. Pour it into the four corners of a negative-feeling room and leave it for 48 hours. Some cultures believe that salt absorbs the negative energy present in your surroundings. After 48 hours, throw the salt away. 7. Try Sound Cleansing Sound – whether from bells, Buddhist singing bowls, gongs, or even hands clapping – has long been used for energy cleansing across several cultures. In a 2023 study published in the International Journal of Environmental Research and Public Health, researchers found that the sounds from singing bowl can help one’s brain waves enter the theta state, helping the brain relax and soothing the nervous system. RELATED: Spiritual Cleansing: 9 Detox and Purification Techniques Thus, installing wind chimes or bells near relaxation areas, indulging in sound baths, or playing soft music can break up the stagnant air and help you feel centered. Wind chimes are used to keep negative energy at bay 8. Cut ties with unhelpful people and patterns Learning how to cleanse your energy also means setting healthy boundaries to shield yourself from negative influence. Some ground rules you can reinforce to make this possible are: Limiting time with energy vampires who consistently drain you. Breaking free from unproductive patterns that do not serve your growth. Saying no to commitments that leave you depleted. Creating tech-free, interruption-free routines to spend quality time with loved ones. Setting a fixed time for cleaning and decluttering your home and workspace. Making time for regular exercise and hobbies that nourish you. Takeaway: Energy Cleansing Learning how to get rid of negative energy may seem simple, but it requires you to consciously identify the negative forces in your surroundings and intentionally keep them at bay. There’s no one-time fix that works for all, so start with the approach that resonates the most, notice how it affects your mood and spaces, and build from there. Remember, the goal here isn’t perfection, but to create practices and environments conducive to your well-being, rather than depleting it. ● Images: shutterstock/Daniel Hoz, shutterstock/Pixel-Shot, shutterstock/Elizaveta Galitckaia 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 | Self Care | Positive Psychology 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 cancer wards to wellness spaces, Healing Touch therapy is gaining attention for its calming, restorative effects. Rhianna Quanstrom explores how it works, what you can expect in a session, and whether the evidence supports this energy-healing practice. Gentle and non-invasive, Healing Touch (HT) is a therapy that promotes mental, physical, emotional, and spiritual well-being. Used by nurses and other health professionals, this technique is gaining traction as an effective way to reduce patients’ pain, relieve stress, and speed up their healing process. Considering that it hasn’t entered mainstream knowledge yet, it’s important to understand what Healing Touch therapy is as a complementary healing option. We’ll discuss what happens during a session, how it can help you, who can benefit from it, and what the science says about it. What is Healing Touch Therapy? Healing Touch is a form of energy healing where the practitioner helps restore balance and harmony to one’s energy field. This can be done through hands-on touch, or near-touch techniques. Energy healing is based on the theory that illness, pain, or disease can stem from an individual's imbalanced or blocked energy field. As such, the aim is to bring an individual's energy field back into coherence through various techniques. Healing Touch uses hands-on or near-touch techniques Healing Touch therapy is sometimes referred to as healing touch massage, but it’s important to understand that Healing Touch is not a massage. When you hear the term healing touch massage, it’s most likely referring to therapeutic massage, which is a different form of therapy. Healing Touch is a modern continuation of ancient energy healing practices such as Reiki, acupuncture, and qigong. It was officially developed in 1989 by registered nurse Janet Mentgen, who wanted to align energy healing techniques with the modern medical profession. RELATED: 14 Different Types of Reiki: Which is Best For Me? How to Protect Your Energy: 7 Science-Backed Techniques Ayuverdic Massage Therapy: Techniques and Benefits As such, Healing Touch is often taught to nurses, other health professionals, and alternative health care providers as an addition to their practice. Healing Touch programs include a scope of practice, code of ethics, and a core curriculum taught by certified instructors, so that everyone learns the same techniques and practices. What Happens During Healing Touch Therapy? Healing Touch is sometimes offered at hospitals during inpatient and outpatient stays as a complementary support. You can also seek out practitioners for individual sessions. In most settings, Healing Touch is administered while the patient is laying down on a bed or massage table, but it can also be received while seated. In a hospital setting, nurses will look at their patients’ charts to understand what they’re receiving care for. In an individual session, it’s common to fill out an intake sheet and discuss with the practitioner why you’re seeking Healing Touch therapy. Each session can range from 15 minutes to an hour. “Gentle and non-invasive, Healing Touch (HT) is a therapy that promotes mental, physical, emotional, and spiritual well-being.” Before the session starts, the practitioner centers and focuses themselves in their heart space. They release all other distractions and state a clear intention for the session. The intention is to provide healing to the person in need. Once they are focused and centered, the practitioner begins to read your energy field with their hands and intuition. They may wave their hands over you or touch your body in specific places, such as your feet, head, shoulders, or hands. Again, it is not a massage, which can be confusing when hearing the term “healing touch massage.” Rather, the touch is simply light pressure on specific points on the body. RELATED: Spiritual Cleansing: 9 Detox and Purification Techniques After assessing your energy field, they will use either the Chakras Technique or the Magnetic Passes technique to bring your energy back into coherence: Chakras Technique The chakra technique is about restoring the seven energy centers of the body (known as the chakra system in Eastern philosophy). In this technique, the practitioner will use touch, starting at the feet, to restore balance. Magnetic Passes In the Magnetic Passes technique, the practitioner does not touch the patient. Instead, they brush or comb the energy surrounding the person to help work out any blocks or stagnant points. Once finished, the Healing Touch therapist will help you ground and center yourself before ending the session. How Can Healing Touch Therapy Help You? Healing Touch therapy can benefit anyone dealing with stress, overwhelm, chronic pain, fatigue, anxiety, depression, or grief. It is highly supportive for people after surgery or those receiving any sort of ongoing medical treatment, including chemotherapy. Healing Touch can also benefit anyone seeking spiritual or emotional healing. Healing Touch is often used in clinical settings and post-surgery One of the greatest benefits of Healing Touch therapy is its ability to reduce pain and promote peace and relaxation. A study published by the Journal of Alternative and Complementary Medicine showed that Healing Touch significantly reduced pain in cancer patients after a single session. Another study published by the Journal of Religion and Health found that Healing Touch reduced anxiety and improved the comfort level of nursing home residents. “One of the greatest benefits of Healing Touch therapy is its ability to reduce pain and promote peace and relaxation.” Considering these findings, Healing Touch may be a safe and gentle therapy for improving overall well-being. However, the research is still lacking in terms of the broader legitimacy of Healing Touch therapy. So, Does Healing Touch Actually Work? While healing touch massage, more commonly known as massage therapy, has research-backed benefits, the research on Healing Touch therapy is less conclusive. A rapid evidence assessment of recent therapeutic touch research conducted by the University of British Columbia’s School of Nursing concluded: “Given the mixed results, lack of replication, overall research quality, and significant issues of bias identified, there currently exists no good quality evidence that supports the implementation of TT [Healing Touch therapy] as an evidence‐based clinical intervention in any context.” RELATED: What is Chi? A Guide to Feeling and Healing Life Force Energy 5 Techniques to Balance Chakras and Unblock Energy Flow Discover the Benefits of Marma Massage Therapy According to this report, there are not enough credible or high-quality scientific studies that show whether or not Healing Touch actually works. As such, the jury is still out. We’ll have to wait for further research to better understand the effects of Healing Touch therapy. FAQs What Is Healing Touch Therapy? Healing touch is a gentle, energy-based practice where practitioners use light touch or hands-above-the-body techniques to support balance and relaxation in your energy field. Does Healing Touch Really Work? Many people report reduced stress, better sleep, and emotional calm; scientific evidence is mixed, but early studies suggest potential benefits for anxiety and pain relief. Is Healing Touch the Same as Reiki? They’re similar energy-healing modalities, but healing touch follows a structured, nurse-developed curriculum with specific techniques and levels of training. Is Healing Touch Safe? Yes — it’s considered low-risk and non-invasive, and can be used alongside conventional medical care for added comfort and emotional support. How Many Sessions Do I Need? Some feel a shift after one session of Healing Touch therapy, but a short series of appointments often offers deeper relaxation and longer-lasting benefits. How Much Does Healing Touch Therapy Cost? In the U.S., many practitioners charge between US $40 and US $90 for a one-hour private session. In Europe similar energy-healing sessions often run around €30–€60 per session. Takeaway: Healing Touch Healing Touch therapy is gaining traction among nurses and alternative health practitioners as a gentle way to decrease patients’ pain and improve their comfort levels. As an energy healing modality, it focuses on harmonizing one’s energy field through specific hand techniques and practices. While there are several scientific reports supporting the positive effects of healing touch, there is also evidence that these reports may not be fully credible. Whether it’s the placebo effect or science hasn’t caught up to assessing and understanding the human biofield, it’s clear there is some benefit to Healing Touch as a safe, gentle, and non-invasive therapy. Images shutterstock/Pixel-Shot, shutterstock/Natali Ximich 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.

Unlike regular massage techniques, holistic Ayurvedic massage therapy balances the body, mind, and energetic field. Rachel Markowitz outlines the techniques and benefits of different types of Ayurveda massage, such as abhyanga, shirodhara and udvartana. Ayurveda, Sanskrit for “life science,” is ancient India’s traditional health system for holistic well-being, still relevant as ever. The vast field of Ayurveda includes regimens for diet and exercise, herbal supplements and medicines, cleansing practices, and various therapies. Unlike conventional healthcare, Ayurvedic treatments depend on our unique inherent qualities, aiming to balance both natural and temporary imbalances. Because of this, Ayurvedic wellness plans are specific to each individual. Ayurveda is all-encompassing, containing a world of principles, techniques, and terminology. However, if you’re curious about Ayurvedic healing, there’s an accessible, risk-free, and relaxing way to experiment with these time-tested customary practices: get a massage! What is An Ayurvedic massage? Although on the surface some types of Ayurvedic therapies appear similar to other massage techniques, the scope of Ayurvedic massage extends far beyond typical spa treatments. Whereas most modern massage techniques focus solely on relieving physical tension and promoting relaxation, Ayurvedic massage therapy incorporates a holistic view of wellness – aiming to harmonize and balance the body, mind, and energetic field. Ayurvedic massage with herbal balls Thus, while Ayurvedic massages can certainly be used to reduce stress or improve health, they also promote overall well-being in all dimensions of life. In fact, in India, doctors often prescribe Ayurvedic massage as an integral component of medical treatments. Types of Ayurvedic Massage Ayurveda is based on the concept that we are composed of a combination of three distinctive energies called doshas – and that each person’s constitution is a unique balance of these energies. A person’s natural composition, called Prakriti, and their current state of balance or imbalance, called Vikriti, both play a role in the healing methods recommended by Ayurvedic health, including massage therapy. Therefore, the following Ayurvedic therapies are typically adapted to their recipients. 1. Abhyanga Abhyanga is a full-body Ayurvedic massage that uses warm, and often herb-infused, oils to penetrate the skin. In Abhyanga massage, a therapist will select or blend massage oils with specific medicinal properties based on an individual’s Ayurvedic constitution or healthcare needs. Abhyanga uses gentle, consistent pressure. It increases energy flow and blood circulation throughout the body with long, rhythmic strokes, which, along with therapeutic oils, help treat the physical body while relieving stress. Although Abhyanga massage is a common spa offering, it is primarily considered a self-massage technique and part of a well-balanced daily health routine. 2. Shirodhara Shirodhara massage is the long-established therapy of slowly pouring warm liquid onto a person’s forehead – the location of the pineal gland and, in the energetic (subtle) body, ajna chakra (also known as the third eye). According to Ayurveda, stimulating this vital point between the eyebrows affects both the nervous system and a person’s flow of life force energy. “Ayurvedic massage therapy incorporates a holistic view of wellness – aiming to harmonize and balance the body, mind, and energetic field.” Although it’s most common to use medicinal (herb-infused) oil for Shirodhara, this therapy can also be performed with milk, buttermilk, water, or coconut water. Like other forms of Ayurvedic massage, Shirodhara calms the mind and balances the doshas. It’s been utilized in India for thousands of years for treating insomnia, headaches, neurological disorders, and mental distress. According to the California College of Ayurveda, this treatment also invites spiritual awakening via the third eye center. 3. Udvartana Udvartana massage utilizes herbal powders – usually dry but sometimes mixed into a paste with ghee. On the surface, the friction from these herbs, massaged in an upward direction, heats and exfoliates the skin. On an inner level, Udvartana stimulates circulation and lymphatic drainage and releases toxins from the body. MORE LIKE THIS: Kundalini Meditation: 4 Key Benefits and How to Practise It 5 Techniques to Balance Chakras and Unblock Energy Flow Conscious Breathing: What is It and How Do We Benefit From It? Udvartana is a common Ayurvedic massage therapy for weight loss and to treat obesity, high cholesterol, and diabetes. It’s also recommended to boost metabolism as part of a daily health routine. In professional treatment settings, Udvartana massage is often followed by an herbal steam bath. 4. Marma Chikitsa Marma therapy, called marma chikitsa in Sanskrit, stimulates points of vital energy that relate to specific aspects of the physical and energetic body. These points, called marma points (or simply marmas), are similar to the acupressure points that form the foundation of Traditional Chinese Medicine. However, unlike acupressure points, marma locations are measured relative to each unique body and can differ from person to person. Targeting marma points through touch or massage techniques releases energetic blockages, leads to overall balance, and can remedy both physical ailments and lifestyle-induced stress. Energy therapy using marma points can also be integrated into other Ayurvedic healing modalities. Approaches to Ayurvedic Massage Ayurveda’s distinguishing methodology includes not only its physical massage techniques, but also its use of natural ingredients and its emphasis on balance. Massage techniques Ayurvedic massages are typically light in pressure. Therapists trained in Ayurvedic practices use specific manual techniques, similar to other types of professional massage, including: Samvahan (Effleurage): Long, smooth gliding strokes, often used at the beginning of a massage to spread oil, warm muscles, and increase circulation and lymphatic flow. Mardan (Petrissage): Deep massage techniques, including kneading and rolling, for working on muscle tension and function. Tapatan (Tapotement): Rhythmic tapping or drumming on the body, either with fingers or hands, to stimulate nerve endings and circulation while promoting healthy skin. Pesin (Friction): Quick movements, back and forth or in circles, to generate heat and increase blood flow and break up knots – often using the thumbs. Use of Oil and Herbs As mentioned earlier, Ayurvedic therapies make use of traditional plant-based medicines. Common base oils used for Ayurvedic massage include sesame, coconut, almond, castor, and mustard. These oils are often blended with medicinal herbal oil blends, known as tailams, that offer specific therapeutic benefits. Shirodhara massage uses oil on the forehead Emphasis on Balance The therapies, oils, and herbs recommended for a person’s therapy depend on their Prakriti, along with their current state of balance. An qualified Ayurvedic healthcare practitioner can often identify your constitution using pulse, tongue, or eye diagnosis. “Like other forms of Ayurvedic massage, Shirodhara calms the mind and balances the doshas. It’s been utilized in India for thousands of years for treating insomnia, headaches, neurological disorders, and mental distress.” However, to know your unique composition and how to balance it, it’s helpful to take a test. Regardless of your constitution or health ailments, Ayurvedic massage therapy aims for health and wholeness on all levels. Benefits of Ayurvedic Massage Along with helping us to simply feel cared for and at ease, the holistic benefits of Ayurvedic massages include: Detoxification Ayurvedic massage therapies release toxins, called ama, from the body by activating the lymphatic system through friction and using herbal medicine to penetrate the skin. According to Banyan Botanicals, massage and other Ayurvedic cleansing techniques work by drawing toxins out of body tissue and directing them towards the digestive tract. Skin health Ayurvedic oils moisturize skin and are infused to provide health benefits to each person’s unique composition and treatment needs. Other techniques, such as Udvartana massage, involve exfoliation and overall skin rejuvenation. Furthermore, Ayurvedic herbs and oils can serve anti-inflammatory, anti-aging, and cosmetic purposes. However, Ayurveda sees healthy skin as the reflection of internal health and not vice versa! Improved circulation Stimulating the body through touch increases both circulation and lymphatic drainage. In Ayurveda, blood circulation is closely related to overall nourishment and health, delivering oxygen, nutrients, and energy to the body. Stress relief Clinical tests validate the stress-relieving qualities of Ayurvedic therapies; in fact, a 2011 study found that participants experienced less stress and a lower heart rate after just a single hour-long Abhyanga massage. Furthermore, clinical research published in the Journal of Ayurveda and Integrative Medicine found that Shirodhara massage treatments effectively induced relaxation and improved stress-related ailments. Balance Regardless of specific health intentions, the dosha-stabilizing effects of Ayurvedic massage lead to an awareness of how to balance the body, mind, and heart. When we begin to take steps towards holistic health, we see positive responses in all dimensions of life. Takeaway: Ayurvedic massage Ayurvedic massage includes traditional therapies customized for each individual, promoting physical, mental, and energetic balance. These practices use various massage techniques, oils, and herbs, and some are recommended as part of a daily routine for self-care and wellness. Ayurvedic treatments are not merely a way to retreat from daily stress, but a path for exploring our current state of health, inside and out. Images shutterstock/ArtSvetlana, shutterstock/Poznyakov 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 Holistic Medicine | Acupuncture | Reflexology | Aromatherapy 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.

Marma massage is an ancient, touch-based Ayurvedic therapy that works with the body’s vital energy points to rebalance prana, release tension, and restore whole-body harmony. Rachel Markowitz explores the benefits of marma, and why this timeless healing method is gaining fresh modern appeal. Marma therapy, a method of touch-based energy healing, is an integral component of the age-old Indian science of health, Ayurveda. Known as the “sister science” of yoga, Ayurveda encompasses traditional philosophies and practices that support our holistic wellness – health of the body, mind, and spirit. According to Ayurveda, a person’s physical, mental, or emotional state is seen as a reflection of how prana, our life force energy, flows or stagnates in the body. Marma therapy, or marma chikitsa in Sanskrit, is a practice based on anatomical points of vital energy called marmas. Marmas serve as a link between the physical body and the subtle (energetic) body. Through marma therapy, we can harness these points to stimulate energy centers, release blockages, and balance prana for optimal health. History of Marma Therapy Marma therapy is more than a bodywork session; it’s a comprehensive practice for balancing the three “humors,” or doshas, that underpin Ayurvedic science. The doshas are related to our elemental composition – vata (air and ether), pitta (fire and water), and kapha (earth and water) – and each person is comprised of a unique ratio of these distinctive energies. Marma Chikista is a touch-based Ayurvedic therapy The background of marma therapy, which dates back thousands of years (at least since 1500-2000 B.C.), might seem surprising: marma points and marma healing were originally used in ancient martial arts and warfare. History suggests that these points were first discovered through the practice of Kalari, a traditional martial art from Kerala in southern India. MORE LIKE THIS: Guide to Healing Touch Therapy and Massage The Essentials of Energy Healing: 10 Techniques 14 Different Types of Reiki: Which is Best For Me? According to references throughout Vedic scriptures, ancient warriors utilized marma points for attack (piercing some marmas inevitably leads to unconsciousness or death!), trained to protect their own vital marmas, and learned to use these points for combat-related healing and recovery. “Marma therapy, a method of touch-based energy healing, is an integral component of the age-old Indian science of health, Ayurveda.” However, the foundations of using marmas for medical and therapeutic purposes were first documented in the Sushruta Samhita, a 4th-century scripture that identified, classified, and standardized marma points and their healing qualities. In modern day, these points, identified and mapped thousands of years ago, still play an integral role in most Ayurvedic healing practices. What are Marma Points? According to Marma science, using marma points to balance our internal elements is the key to unlocking health and vitality. The Sushruta Samhita identifies and maps out 107 points (although Tamil tradition cites 108 locations, and others many more). These points are identified on the surface of the body at meeting places of bones, muscle tissues, joints, ligaments, blood vessels, and energetic pathways. These junctions are located throughout the body, with a majority in the head and neck area. Location and name of marma points for massage Note that although these points are located on the physical body, they are, more importantly, energy centers that can be used to redirect and store prana and balance the three doshas. In fact, Vedic scholar and teacher Maharishi Mahesh Yogi called these points a “cosmic switchboard,” serving as a bridge between the energy of the individual and that of the Universe. Essentially, by touching or pressing marmas, we trigger changes in our biochemical composition, allowing for transformation in our physical and neurological makeup. Thus, marma chikitsa involves stimulating or manipulating these points through massage or pressure – either by hand or with a special tool called a Kansa wand. “By touching or pressing marmas, we trigger changes in our biochemical composition, allowing for transformation in our physical and neurological makeup.” Marma points are often compared to the acupressure points of Traditional Chinese Medicine (TCM). However, there are significant differences between these two systems. Whereas acupressure and marma points both exist along energetic channels (known as meridians in TCM and nadis in Ayurveda), marma points are relative to an individual’s body, measured by finger-widths. The size and location of marma points differ from person to person, and are more precise than acupressure points. Benefits of Marma Massage Marma therapy is a non-invasive practice that can improve holistic well-being and our connection to the elements, within us and around us. It’s accessible to anyone and demonstrates our natural ability to heal through touch. Unlike conventional massage, marma massage therapy not only ameliorates or remedies ailments, but also allows us to survey our current state of being to achieve overall balance. Marma massage is unique to each individual, and its benefits encompass all levels of being: Physical: Marma massage is particularly useful for pain management and muscle tension, and studies cite evidence-based relief for lower back and knee pain-related issues, tension headaches, and arthritis. It also enhances the immune system, increases circulation, detoxifies the body through lymphatic drainage, and improves the functioning of internal organs and organ systems. Mental/emotional: Marma massage facilitates self-awareness, improves sleep, and promotes positive mood shifts. Research published in the Integrative Ayurvedic Medical Journal concludes that marma therapy encourages emotional healing, reduces stress, and improves cognitive abilities. Energetic/spiritual: Marma points help us identify and release energetic blockages, increasing and sustaining our vital energy. They encourage us to explore the energetic dimensions of our well-being and the connection between the physical and subtle body. Marma point massage can release blockages and stimulate life force energy Integrating Marma Therapy With Other Modalities Marma therapy can be performed on its own or incorporated into other practices or treatments to enhance their effectiveness. For example: Marma points are naturally integrated into full-body Ayurvedic massage (abhyanga) to affect internal organs. In fact, most Ayurvedic massages reference marma points to balance and heal. Marma science can guide yoga therapy sessions, employing particular physical postures and breathwork practices to stimulate or unblock certain energetic points. Marma massage is often combined with aromatherapy or herbal medicine for comprehensive healing treatments. The practice of applying an herbal paste on a marma point or area, typically to reduce pain or swelling or promote joint health, is called lepa chikitsa. Marma therapy helps detoxify the body and is often used before and during complete Ayurvedic cleanses, known as Panchakarma treatments. With a basic understanding of marmas, we can take advantage of their healing benefits – as part of a daily self-care ritual or in moments of discomfort or stress. FAQs: Marma Therapy What Is Marma Therapy And How Does It Work? Marma therapy is an Ayurvedic healing method that stimulates approximately 107 vital energy points (marmas) to balance prana, enhance circulation, calm the nervous system, and support whole-body wellness. Is Marma Therapy Safe For Everyone? Marma therapy is generally safe when performed by a trained Ayurvedic practitioner. People who are pregnant, have serious injuries, uncontrolled health conditions, or are recovering from surgery should seek medical advice before trying it. What Does A Typical Marma Therapy Session Involve? A session marma therapy session includes gentle pressure or massage on marma points using fingers or a Kansa wand. Practitioners may incorporate warm oils, aromatherapy, or herbal pastes, depending on your dosha and wellness goals. How Much Does Marma Therapy Cost? Pricing varies by country, practitioner, and session length, but typically ranges from €40–€120 ($45–$140) per session. Specialist Ayurvedic clinics or combined treatments (like Panchakarma) may cost more. What Are The Benefits Of Marma Therapy? Marma therapy may help relieve pain and stiffness, reduce stress, improve sleep, support emotional balance, boost circulation, and encourage energetic flow. Many people use it alongside yoga, meditation, or Ayurvedic massage for deeper benefits. The Takeaway: Marma Chikitsa Marma therapy, or marma chikitsa, is an ancient touch-based Ayurvedic therapy, derived from points of vital energy in the body. These points, which unblock, increase, and stabilize energy, are an essential component of the foundation of Ayurveda. Marma massage is an easily accessible bodywork practice that leads to holistic balance of the three doshas and a better understanding of our connection to nature. ● Images: shutterstock/Microgen, shutterstock/Microgen 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 Acupuncture | Holistic Medicine | Reflexology 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.

The rise of psilocybin microdosing through “magic mushrooms” blends ancient wisdom with modern science. Rhianna Quanstrom explores the growing scientific research into mushroom microdosing and how they may improve mood, clarity, and creativity. Learn about the effects, benefits, and where they're legal. The use of psychedelics for therapeutic purposes is on the rise. One of the main trailblazers in this frontier is psilocybin, commonly known as “magic mushrooms.” Scientific research is exploring the exciting possibility of using psilocybin as an effective treatment for psychological conditions, including depression, anxiety, PTSD, and addiction. With psilocybin’s growing popularity, microdosing has entered the mainstream conversation. Many people are now exploring the potential healing benefits of taking mushrooms in tiny doses. Let's take a look at the science, benefits, risks, and legality of microdosing mushrooms. But first, let’s discuss what psilocybin and microdosing are. What is Psilocybin? Psilocybin is the active compound found in several mushrooms belonging to the Psilocybe genus. Psilocybin mushrooms, as well as other psychedelic mushroom species, have been used for thousands of years in shamanic cultures worldwide. One of the most prominent historical records of its use comes from the Aztec and Maya cultures of Mesoamerica (Stamets, 1996). In these cultures, the psilocybin-containing mushrooms were considered sacred and were used in spiritual ceremonies for healing, divination, and divine communion. Psilocybin is the active compound found in "magic mushrooms" While psychedelic mushrooms are still used in sacred ceremonies and rituals by Indigenous Peoples of North and South America, they are more commonly known as a “party drug” in Western society. Of course, this has led to a widespread prejudice against mushroom use. However, this attitude is evolving with emerging research and anecdotal reports of psilocybin's transformative healing potential. When ingested at a moderate-to-high dose, psilocybin alters consciousness and produces what is commonly known as a “trip.” In other words, journeyers may experience hallucinations, closed-eye visuals, deep introspection, emotional release, and spiritual insight. One of the main reasons for psilocybin’s psychedelic effects is its interaction with the 5-HT2A serotonin receptor. This is the most widely expressed serotonin receptor in the body, and it modulates mood, perception, and cognition. It is through this effect, as well as many others, that psilocybin improves mental well-being. While most studies examine psilocybin’s effects in moderate to large doses, there is a growing body of research dedicated to exploring the potential benefits of microdosing psilocybin. 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 usually interfere with daily activities. Why Do People Try Microdosing Mushrooms? People often microdose mushrooms to receive their therapeutic benefits, as it’s believed that the benefits achieved at a full dose can also be experienced with consistent microdoses. The benefits of ingesting psilocybin are numerous, and many of these benefits result from how psilocybin interacts with the brain. One of the well-researched benefits is its ability to reduce depression in both the short and long term. “The benefits of ingesting psilocybin are numerous. One of the well-researched benefits is its ability to reduce depression in both the short and long term.” A 2025 report in the journal Neuropsychiatric Disease and Treatment explains how psilocybin binds to and activates serotonin receptors in the brain (much like typical antidepressant medications) while also lowering inflammation. Inflammation in the brain is linked to mental health conditions such as anxiety, depression, and PTSD. Because psilocybin increases serotonin activity (which helps regulate mood) and decreases inflammation, it may be highly beneficial for those experiencing depression. Along with these effects, psilocybin also increases neuroplasticity and lowers activity in the default mode network (DMN). Neuroplasticity is the brain’s ability to form new neural pathways. We all have “mental grooves” that we “fall into” based on our childhood, societal conditioning, and psychological issues. In a sense, we are “programmed” to respond in specific ways to certain memories or triggers. Because psilocybin enhances neuroplasticity, it facilitates the formation of new thought patterns and beliefs. In this way, it can be incredibly healing for trauma and PTSD, as it helps us face difficult memories and form new beliefs around them. This also relates to its ability to lower activity in the DMN. MORE LIKE THIS: MDMA Microdosing: Is it Legal and What Are The Risks? What is Ego Death? Meaning, Symptoms, and Causes Microdosing 101: A Modern Phenomenon Rooted in Ancient Times According to the study mentioned above, “the DMN is typically active when an individual is in a task-free, resting state; eg, during self-referential thinking, rumination, or daydreaming. Anxiety and depressive disorders are associated with abnormal activity of the DMN, which can lead to excessive rumination, negative thought patterns, and impaired emotional regulation… The capacity of psilocybin to reduce excess activity in the DMN may be a significant mechanism whereby psilocybin exerts its long-lasting antidepressant action, allowing relief from negative thought patterns and emotional biases. Reduced DMN activity can result in profound alterations in consciousness and is likely responsible for the mystical-type experiences reported by Griffiths et al, with decreased self-other discrimination and even complete ego dissolution.” Additionally, along with its ability to significantly improve anxiety and depression, many self-reports claim that microdosing psilocybin improves memory, mental clarity, focus, concentration, and creativity. As such, microdosing mushrooms may help people focus at work, be more present in conversations, and engage more deeply with creative projects. People often try microdosing psilocybin to improve mental health issues The main attraction to microdosing psilocybin is that it presents an easier way to receive its benefits without undergoing a full hallucinogenic journey. People can still live their normal lives while addressing underlying psychological and emotional patterns and improving mental focus and clarity. Furthermore, it is more economical and easier to obtain. What Science Says: Mushroom Microdose There’s no doubt that psilocybin in moderate to large doses is beneficial, but the science on microdosing mushrooms is still lacking. Many studies attribute the psychological benefits of microdosing psilocybin to a placebo effect. For example, a self-blinding citizen science research report found “no significant differences between the placebo and microdose groups” and stated, “Our study validates the positive anecdotal reports about the psychological benefits of microdosing (significant improvements from baseline in a broad range of psychological measures); however, our results also suggest that these improvements are not due to the pharmacological action of microdosing, but are rather explained by the placebo effect (lack of significant between-groups differences).” “Microdosing mushrooms may help people focus at work, be more present in conversations, and engage more deeply with creative projects.” This is just one of many studies that come to a similar conclusion. However, a 2024 review from two Australia universities published in the Journal of Psychopharmacology claimed that the research is lacking, and that any conclusions that microdosing mushrooms is predominantly a placebo “are premature and possibly wrong.” The authors, Vince Polito and Paul Liknaitzky, evaluated all available and published research on microdosing psilocybin and LSD. Based on their findings, they determined that microdosing does have a pharmacological effect. Specifically, microdosing produced neural changes in the brain, with increased neuroplasticity and decreased activity in the default mode network (DMN). They also found microdosing psilocybin (or LSD) increased pain tolerance, subtly altered consciousness, and had positive effects on mood. MORE LIKE THIS: What is the Peyote Cactus and s it Legal? Psychedelic Integration: Honoring the Journey Beyond the Experience What is Huachuma, the San Pedro Cactus? The main conclusion of the report is that current science is still limited. The authors state that more long-term studies with larger clinical populations are needed. Additionally, in many of these research articles, psilocybin and LSD have essentially been categorized as the same substance. Furthermore, some of the psilocybin-specific studies used a synthetic version of the compound; to be clear, how a natural, non-isolated, or non-synthesized mushroom affects the body and brain is different from how LSD, an isolated extraction, or a synthetic version, will. More scientific evidence is needed into microdosing mushrooms As such, the research remains inconclusive, and people’s personal experiences may still be the best source of understanding. One of the greatest challenges to studying the effects of microdosing is that the level of psilocybin in a mushroom depends on the species and how it’s grown. That makes controlled studies even more difficult, because you can have two mushrooms of the same species that differ in potency based on growing conditions. Nevertheless, numerous firsthand reports praise the benefits of microdosing mushrooms. We’ll just have to wait for the science to catch up and (most likely) confirm what many people already know to be true: microdosing mushrooms improves mood, cognition, and overall well-being. Possible Risks of Microdosing Psilocybin Because there have not been any long-term studies on the effects of microdosing psilocybin, the possible risks are still unknown. There is some concern that microdosing mushrooms may negatively affect the cardiovascular system over time because of chronic serotonin activation. “Many self-reports claim that microdosing psilocybin improves memory, mental clarity, focus, concentration, and creativity.” According to a 2025 report published in the journal Neuropsychiatric Disease and Treatment, “Adverse side effects of microdosing psilocybin are uncommon and limited to short-term anxiety, impaired cognition, and physical discomfort. Psilocybin does not show evidence of addiction potential, and in fact is anti-addictive in that daily intake leads to loss of therapeutic benefits.” Is Psilocybin Legal? In the United States, psilocybin’s legal status depends on the state. At the federal level, psilocybin is classified as a Schedule I substance under the Controlled Substances Act. However, because of its therapeutic potential, the legal landscape is changing rapidly. In some states, including Colorado, Oregon, and New Mexico, it is legal for supervised therapeutic use. In California and Washington, it has been decriminalized in several cities. It is also decriminalized in Ann Arbor, Michigan. Across the globe, psilocybin’s legal status varies from legal to completely illegal to legal for medical treatment. The only countries where it is fully legal include Nepal, the Netherlands, Jamaica, Brazil, and the Bahamas (except for sale). Takeaway: Microdosing Mushrooms Psilocybin, or “magic mushrooms,” has been shown to significantly improve psychological and emotional well-being. It can potentially help treat depression, anxiety, PTSD, and chronic pain while improving cognitive function and neuroplasticity. While the science around microdosing is limited and somewhat conflicting, hopefully the coming years will bring research that validates may of the positive personal experiences shared. In doing so, the legal status is likely to change so that more people have access to the healing benefits of microdosing mushrooms. ● Images Cannabis_Pic, Cannabis_Pic, Cannabis_Pic 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.

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. As Dr Linda Miles, psychotherapist, relationship specialist and author, explains: "Cognitive defusion refers to labeling the emotions and distancing yourself, as if projecting them on a screen outside you. When you label thoughts and emotions you gain awareness of times your inner monologue is helping or hurting you. "Repeat simple words like : 'Angry, angry, angry' or 'Worried, worried, worried.' It helps to repeat the labels several times. In this way, you clarify your thoughts and change directionality in your brain toward the frontal cortex toward good decisions about advantageous action. In my practice as a psychotherapist, I have found it is most helpful when people label-emotion words to let them go." 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.

Can our childhood experiences with caregivers shape the relationships we form as adults? Sonia Vadlamani explores what emotional abandonment looks like and how to recognize the signs of abandonment trauma. Being left behind entails a distinct kind of pain – it’s unlike the expected heartache of loss or the closure at the end of a relationship. The trauma stemming from emotional abandonment isn’t always obvious. Its subtle presence influences every decision you make, relationships you build, and even your self-worth – yet you may not identify it as trauma at all. What is Abandonment Trauma? Abandonment trauma is a profound psychological wound that occurs when the consistent care necessary for a person’s emotional and physical well-being is withdrawn during their childhood or later in life. It can arise due to mental or physical abuse, neglect, rejection, loss of a caregiver or partner, or divorce. People struggling with fear of abandonment may develop destructive behaviors, low esteem and chronic self-doubt. They may sabotage relationships by reacting with anxiety or mistrust, creating challenging patterns that are difficult to break without intentional effort and support. Types of Abandonment Trauma Abandonment trauma doesn’t manifest the same way for every individual. In 1969, British psychologist John Bowlby proposed the “attachment theory”, defining attachment as “the lasting psychological connection between two human beings.” He emphasized that the quality of our relationships with our caregivers significantly influences our cognitive and behavioral development, as well as our social connectedness in life. Abandonment issues often stem from childhood neglect or abuse Based on their experiences through childhood and growing years, individuals may develop secure or insecure attachment styles. Individuals with a secure attachment style tend to be responsive, warm, and capable of forming healthy, fulfilling relationships since they can trust others with greater ease. Conversely, children and young adults who don’t receive conscious, consistent caregiving often develop insecure attachment styles – namely anxious, avoidant and disorganized: Anxious attachment style This is often observed in individuals who are clingy, needy and co-dependent in relationships. According to a study published in The Journal of Personality and Social Psychology, almost 20 percent of adults form anxious attachment patterns in their relationships. Adults with anxious attachment usually latch on closely in relationships – whether friendships or romantic partnerships – and can be emotionally reactive, fearing every conflict as a threat of being left behind. They may seek constant reassurance of love, be hypervigilant to behavioral changes or withdrawal, and ignore their own needs to make room for others, consequently struggle to live an authentic life. Avoidant attachment style This pattern often develops when children or young adults are repeatedly dismissed, ignored or rejected emotionally by their caregivers. Individuals who learn that expressing their needs or feelings result in criticism or indifference often adapt by suppressing their needs altogether to avoid disappointment. “Abandonment trauma is a profound psychological wound that occurs when the consistent care necessary for a person’s emotional and physical well-being is withdrawn during their childhood or later in life.” These individuals may appear self-reliant and independent as adults, but often feel uncomfortable showing emotional intimacy, conflict or vulnerability, tending to withdraw when they get “too close” in relationships. Adults with avoidant attachment style due to abandonment may also emotionally stonewall their partners, even in committed relationships. Disorganized attachment style This is considered the most complex and damaging attachment style, typically arising in adults who received fearsome or distressing experiences from their caregivers, often in the form of abuse or neglect. Adults with disorganized attachment tend to struggle with emotional regulation, chaotic relationship patterns, and contradictory behaviors such as simultaneously pursuing intimacy yet dreading closeness. In fact, a study published in Archives of Psychiatry and Psychotherapy found a positive correlation between disorganized attachment style and mental health conditions such as Borderline Personality Disorder (BPD). Signs of Abandonment Trauma If you’ve ever wondered, “Do I have abandonment issues?”, you already may have noticed patterns and behaviors that don’t always make logical sense. Whether it’s the disproportionately intense reactions, the recurrent relationship cycles, or the hypersensitive feeling that you’re just one mistake away from being abandoned – over time, these reactions don’t sit quite right, prompting you to question these patterns. A keen look at the signs of abandonment issues can help you recognize these unhealthy patterns – for after all, awareness is the first step toward healing. 1. Difficulty Regulating Emotions A breakthrough study by Center on the Developing Child at Harvard revealed that the absence of “serve and return interaction” – or consistent care by a caregiver to a child – can disrupt their brain development, potentially leading to serious physiological problems with their learning, behavior and health. MORE LIKE THIS: Inner Child Work and Therapy: How to Heal Past Wounds What is Quiet Borderline Personality Disorder Recognizing and Overcoming Emotional Dependency As adults, those with insecure attachment styles may struggle with regulating their emotions in a healthy manner, swinging between intense expressions and emotional numbness. Consequently, emotional instability and insecurity are some of the most prominent traits in individuals with abandonment trauma, owing to neglect or inconsistent caregiving in their childhood. 2. Fear of Intimacy and Commitment Building close, healthy, and intimate relationships is often a challenge for those with abandonment trauma. Indeed, research published in Journal of Personality and Social Psychology suggests that attachment style plays a key role in shaping romantic relationships. For adults with avoidant dismissive attachment, the fear of being hurt or left again can cause them to avoid deep emotional connections altogether. Abandonment trauma can lead to trust issues in relationships 3. Experiencing Trust Issues “Children and adults may manifest similar emotions and concerns with regard to abandonment trauma, but because of different phases of development, they may contrast with behaviors. Common themes for both can include mistrust of others and feeling inadequate or ashamed within relationships,” explains Elizabeth Keohan, a licensed certified social worker. “Even when their intellect recognizes someone as trustworthy, individuals with signs of abandonment issues often have difficulty quelling feelings of mistrust.” A 2023 study published in Personality and Social Psychology revealed that individuals with insecure attachment styles show significantly lower ability to develop trust in relationships. Indeed, even when their intellect recognizes someone as trustworthy, individuals with signs of abandonment issues often have difficulty quelling feelings of mistrust. 4. Being Hypervigilant Abundance trauma from childhood can trigger the brain to stay on a high alert to adapt to a potentially threatening environment, also known as hypervigilance. The constant lookout for perceived signs of rejection or loss makes such individuals hypersensitive to conflict or disagreement. In fact, a study in Journal of Social Psychology found that individuals with rejection sensitivity exhibit heightened physiological stress responses such as an elevated heart rate, even toward mild criticism or constructive feedback. 5. Experiencing Chronic Loneliness People with emotional abandonment issues – especially those with an anxious attachment style – tend to view loneliness as not just an uncomfortable condition, but a threatening one. A study by researcher Luke Norman and colleagues found increased amygdala activation in response to loneliness in adults with an insecure attachment style, compared to those with a secure attachments. Chronic loneliness is a sign of abandonment issues This fear of loneliness can result in forming unhealthy connections simply to avoid solitude, seeking constant company, and making major life decisions driven by the need to avoid loneliness, rather than by genuine will. 6. Being a People-Pleaser Individuals with history of emotional abandonment often feel the compulsive need to please others, sometimes at the cost of their own values and boundaries. This trait is especially common among adults with anxious attachment styles, who go the extra mile to accommodate others while ignoring their own needs. RELATED: 9 Signs Your Inner Child is Healing The underlying belief here is often: If I’m accommodating and indispensable enough, I will not be left behind. Sadly, this tendency can result in taking responsibility for others’ feelings and emotions, losing touch with one’s own “sense of being” and authentic self over time. 7. Experiencing Physical Health Issues Abandonment trauma doesn’t just affect our mind, but takes a toll on our bodies as well. Research from The Lancet Public Health showed increased risk of mental and physical health problems like cancer, heart disease, and respiratory disease for adults who experienced trauma in their childhood. “Those with a history of emotional abandonment often feel the compulsive need to please others, sometimes at the cost of their own values and boundaries.” Emotional abandonment can also manifest as higher dependance on alcohol, low physical activity, chronic pain, stress-induced digestive issues, and frequent panic attacks – all in response to unresolved emotional trauma. 8. Struggling to Find the Meaning of Life Research suggests that adults with history of childhood trauma often struggle with spirituality or faith later in their lives, often experiencing detachment with their purpose in life. Abandonment issues can also emerge in the form of dissatisfaction and questioning what’s the point of life. Treating Abandonment Issues Healing from abandonment issues starts with self-awareness. Understanding what triggers you and consciously working through those feelings requires support and patience. Some effective approaches include: Seeking therapy to explore your triggers and address your attachment patterns. Trauma-focused methods like somatic experiencing address and resolve your stored stress responses, while attachment-based therapy helps you understand and reshape your attachment patterns in relationships. Breaking your insecure attachment patterns by accepting that it’s OK to be vulnerable and stay in discomfort rather than fleeing or clinging when conflicts happen. Asking for help, building boundaries instead of people-pleasing, and tolerating time alone instead of giving in to fear of abandonment are some ways to consciously move toward secure attachment styles. Developing self-compassion by incorporating mindfulness practices, meditation, or breathwork exercises to stay grounded in the present moment and avoid reacting to triggers. Improving your emotional regulation with clearer understanding of your triggers and patterns. Creating newer neural pathways with these practices, despite setbacks and challenges. Remember, consistent effort in this direction can help you loosen the grip of your abandonment issues and reaffirm that you’re worthy of secure love. Takeaway: Recognizing Abandonment Trauma The trauma of emotional abandonment is often the most painful yet invisible wound we carry through life. It pervades through how we view ourselves and shapes our relationships – often without us even noticing its influence. Indeed, while the signs of abandonment issues such as the fear of intimacy, heightened sensitivity to conflict or disagreement, or difficulty trusting others aren’t character flaws, they actively prevent us from building meaningful connections and leading a purpose-driven life. Recognizing the signs of abandonment trauma from the lens of attachment patterns helps us understand our behaviors and make course-corrections – without self-blame and within a supportive environment. ● Images: F01 Photo, Ministocker, Srdjan Randjelovic 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 Assertiveness | Conscious Living | Letting Go 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. Despite scepticism, they have been increasingly incorporated into Western medicine. 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. RELATED: 14 Different Types of Reiki: Which is Best For Me? Rekiki: Principles, Benefits, and Costs Ayuverdic Massage Therapy: Techniques and Benefits 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. RELATED: Spiritual Cleansing: 9 Detox and Purification Techniques 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.

The death of a parent is often devastating and can lead to both physical and mental health issues for the child. But, as Dee Marques writes, there are ways of dealing with the pain. If your mom or dad has died, these six ideas can show you how to cope after the loss of a parent. American poet Maya Angelou once said, “I can accept the idea of my own demise, but I’m unable to accept the death of anyone else”. Most of us can empathise with this, especially when it comes to the idea of losing one of our parents. Indeed, the death of a parent is surely one of the most stressful events we can experience, and although it's an inevitable fact of life, this doesn’t minimise the impact when it comes to dealing with it. The traumatic experience of parental loss can cause disruption to our lives in ways we never imagined, leaving us feeling vulnerable and unsure how to cope. Grieving is a profound experience involving feelings of shock, numbness, denial, anger, sadness, and despair that sometimes come together creating a hurricane of strong emotions – often lasting for many months or years. As harrowing as this can be, there are some positive steps you can take when dealing with the death of a parent. The different scenarios around parental death also can affect how you deal with it, as Psychiatrist Dr. Nikole Benders-Hadi told fatherly.com: “In the best-case scenario, the death of a parent is anticipated and there’s time for families to prepare, say their goodbyes, and surround themselves with support. Photo scrapbooks can help when dealing with parental loss “In cases where a death is unexpected, such as with an acute illness or traumatic accident, adult children may remain in the denial and anger phases of the loss for extended periods of time… [leading to] diagnosis of major depressive disorder or PTSD, if trauma is involved.” Losing a Parent: What Science Says Researchers have discovered that dealing with the grief of losing a parent is so hard because the feelings of loss affect the brain directly. The grieving process sends the amygdala (the part of the brain that regulates emotions of distress) into overdrive, and makes the brain release stress hormones, including cortisol. This interferes with thinking and acting, making grief exhausting and overpowering. Some studies have even linked unresolved grief with cardiac events, hypertension, immune disorders, and even cancer. Other research show that grieving a parent's death can lead to increased risks of long-term emotional and mental health issues. Losing a parent has been linked to higher rates of depression, low confidence, anxiety, low academic performance, and addiction problems. And, according to psychologists, these risks can be higher if loss happens during childhood or before reaching adulthood. RELATED: 7 Healing Grief Quotes to Soothe Your Soul Essential Oils for Grief: 6 Soothing Aromatherapy Ideas How to Cope With the Suicide of a Friend Quoted in the Los Angeles Times, David Kessler, the founder of grief.com, believes many adults — regardless of their age — struggle with feeling like an orphan following the death of a parent. He said: “I try to remind them that you still stay connected with that person even in death.” It’s also worth mentioning that the emotional storm caused by grief can happen irrespective of the type of relationship we had with our parents – good or bad. Indeed, the impact is bound to be strong because of the nature of the parent-child bond, which is one of the most fundamental aspects of human experience. “Losing a parent has been linked to higher rates of depression, low confidence, anxiety, and addiction problems.” Additionally, researchers have found that gender influences the impact of parental death due to attachment between fathers and sons and mothers and daughters. Several studies suggest that daughters and sons process the loss of a parent differently, with daughters reporting more upsetting emotions and being more likely to experience the physical symptoms of grief. Parental Death: Coping Strategies For Grief After losing a parent, it’s normal to feel that you can’t cope. Here are six suggestions on how to navigate this difficult time and find your way forward when dealing with the grief of losing a parent. 1. Avoid comparing yourself to others One of the most important things to remember is the uniqueness of grief. Some people may not express their emotions openly, while others may look as if they’ve recovered within weeks. That doesn’t mean to say they’re not grieving – perhaps they're just doing it in a different way. Indeed, there are many different types of grief, including delayed and inhibited grief, whereby those bereaving a loss try to distract themselves from the pain, rather than face it head-on. RELATED: Holiday Grief: 10 Tips for Coping During Emotional Times 2. Anticipate the process Grief from losing a parent doesn’t have a beginning and an end: it comes with many ups and downs. Certain days, names, or places may arise a wave of sorrow, but that doesn’t mean you’re failing to heal. Also, remember that if you feel the intensity of grief decreasing, this doesn’t mean you’ve forgotten your parent or are dishonouring their memory in any way. Reach out: if you lose a parent, seek a helping hand 3. Don’t isolate yourself There will be times when you may want to be alone and that’s OK, but try not to make a habit of isolation. Remember that people are there for you, whether they’re neighbours, friends, relatives or counsellors. And if you can't face talking to someone you know, online forums or helplines can be a great way to find comfort – especially as you can chat with others that are coping with parental loss. 4. Explore ways to find meaning After losing a parent, you’ll probably search for answers or try to explain why this had to happen. There may not be a definite answer, but the journey of exploration is part of the healing process. Meaning-making can come from religious beliefs such as exploring Buddhism, or other forms of understanding spirituality. MORE LIKE THIS: The Healing Power of Pets: 6 Health Benefits Losing a Friend: 5 Ways to Cope With the Change Navigating Life: 10 Tips For Overcoming Obstacles 5. Try journaling Journaling is another way of finding meaning and making sense of what the experience means to you. Writing is a powerful tool that can help you work through your emotions instead of bottling them up. 6. Commemorate their life One of the reasons why grieving a parent is so overpowering is that we tend to perceive it as the end of the road. While your mum or dad is no longer with you physically, their legacy lives on. It’s worth finding productive ways of honouring your parent and commemorating their lives. “If you feel the intensity of grief decreasing, this doesn’t mean you’ve forgotten your parent or are dishonouring their memory in any way.” Debra J. Umberson, professor of sociology at the University of Texas at Austin, told the Los Angeles Times: “Having a place that reminds the child of the parent and going to that place to talk things through with the parent can be very comforting. Consider planting a tree in their memory, so you can visit it. If that's not possible, try creating a virtual space online or creating a photo and memory scrapbook you can look at whenever you want to be close to your parent. Parental Loss: The Takeaway The emotional impact of losing a parent can make it difficult to see the light at the end of the tunnel. However, you should know that you’re not alone in this experience. Self-care and strong bonds with others are more important than ever when dealing with the death of a parent. Try to put in practice some of the suggestions we’ve offered to cope with the grieving process and find a way to keep purpose in your life, even after losing a parent. ● Images shutterstock/Pixel-Shot If you're struggling with the death of a parent or have some ideas on how to cope with the loss, our community would love to hear from you. Get the conversation started in the comments below. 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 ■ share and support in our happiness forum Resilience | Letting go | Learning 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.

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.

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 Feeling Blue or Clinically Depressed? The 4 Signs to Look For Remember: You Are Not Your Thoughts 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.

With a multitude of Reiki types and styles available, choosing a healing treatment can be overwhelming. Rachel Markowitz outlines 14 types of Reiki – such as crystal, kundalini, and karuna – and explains the key to finding the practice that aligns best with you. Reiki refers to the Japanese representation of universal life force energy (composed of rei, “spiritual/universal”: 靈, and kei, “life force/energy”: 氣). It's also the name of the hands-on healing practice that harnesses this energy. In a Reiki session, energy flows where needed, facilitating the body’s innate tendency to self-heal at physical, mental, emotional, and spiritual levels. The ability to feel, channel, and heal with Reiki is directly transmitted through an unbroken lineage of Reiki Masters. However, since Reiki’s documented origins in the early 1900s in Japan, practices and teachings have been adapted, added to, and re-interpreted – resulting in dozens of types and hundreds of branches of Reiki. To better understand the many styles of Reiki, we’ll learn the stories behind the most well-known lineages, explore their unique qualities, and discuss how to select a practice that’s best suited for you. The Different Types of Reiki According to William Lee Rand, founder of the International Center for Reiki Training (ICRT), there are four qualities that define Reiki: Reiki energy comes from initiation (called attunement). Reiki is passed down through a direct lineage with continuous teachings. Reiki energy is guided by a higher power (and doesn’t require direction from a healer). Reiki cannot harm. With this in mind, the following types of Reiki display the wide range of healing techniques that have manifested throughout Reiki’s journey from Japan to the U.S. and beyond. 1. Usui Reiki Traditional Reiki is commonly called “Usui Reiki,” after Mikao Usui Sensei, who developed the Reiki system that spread throughout the world. However, Usui Reiki practices are divided into two distinct types, Usui Reiki Ryoho and Usui Shiki Ryoho, which provide a foundation for the majority of today’s different types of Reiki. Usui Reiki Ryoho is the name given by Usui Sensei to his original Reiki “discovery” in 1922. Although Reiki healing already existed at that time, Usui experienced a spontaneous, enlightening transmission of Reiki energy, along with the ability to heal through his hands. Usui then developed a set of practices and moral principles, providing an ethically-based spiritual practice, predominantly for self-healing. His teachings include symbols, mantras, hands-on healing techniques, and meditative practices. When these traditional Reiki teachings were adjusted for Westerners (primarily by Mrs. Hawayo Takata and her teacher Chujiro Hayashi in the late 1930s), these “traditional” teachings became known as Usui Shiki Ryoho. Usui Shiki Ryoho, also known as Western Reiki, diverges from Usui’s original Reiki by condensing Reiki attunements into three distinct levels. It also incorporated fixed hand positions for healing and required Reiki to be passed on as an oral tradition. These days, almost all “traditional” or “Usui” Reiki practitioners come from the lineage of Mrs. Takata and the 22 Reiki Masters that she initiated. Healing hands: there are many styles of Reiki 2. Jikiden Reiki Jikiden Reiki is considered “Japanese” or “Eastern” Reiki. Like Western Reiki, it originates from Usui’s direct lineage. However, since Usui’s practice changed throughout its time in the West, Jikiden was founded in Japan in the late 1990s to preserve Usui’s teachings. It emphasizes body scanning and intuitive hand placement rather than pre-determined hand positions for healing treatments. Jikiden healers work with healing physical and mental ailments, and also spiritual development. 3. Gendai Reiki-ho Gendai Reiki-ho is an adaptation of Usui Reiki created by Sensei Hiroshi Doi of Japan in 1993. Its name translates simply to “Modern Reiki Method.” Gendai Reiki Ho is a combination of traditional Reiki from Usui’s school, some of which fell out of use during Reiki’s evolution, with Western Reiki and other healing modalities. Gendai Reiki-ho is typically taught to students who have already learned Reiki at the Master level. It also emphasizes spiritual connection alongside physical healing. 4. Rainbow Reiki Rainbow Reiki is a a type of Reiki developed by Walter Lübeck in the 1980s as an evolution of Usui Reiki. Lübeck’s healing practice integrates the seven chakras – centers of concentrated vital energy, according to yogic philosophy – into its methodology. “Since Reiki’s documented origins in the early 1900s in Japan, practices and teachings have been adapted, added to, and re-interpreted – resulting in dozens of types of Reiki.” Rainbow Reiki is commonly used for chakra healing, clearing, and balancing. It often incorporates crystals, aura cleansing, mantras, and karmic healing into sessions. Although this may seem complex, Rainbow Reiki is described as both powerful and direct. 5. Karuna Reiki® Karuna Reiki® is a trademarked lineage of Reiki founded by William Rand in the mid-90s. Karuna is Sanskrit for compassion, and Karuna Reiki® emphasizes healing through kindness and empathy, often focusing on the emotional and spiritual well-being of clients. During treatments, healers use a unique set of symbols, along with the energies of archangels and ascended masters, and chanting practices. Karuna Reiki® works alongside traditional Reiki, and a healer needs to be attuned to Reiki at a Master level to learn its methods. 6. Holy Fire® Reiki Holy Fire® Reiki was also developed by William Rand as an advanced practice for healers working beyond the scope of Karuna Reiki®. Holy Fire® was added to Rand’s lineage in 2014. It includes a new symbol, along with practices that allow a practitioner to deepen their healing powers. According to Rand, Holy Fire® Reiki energy leads to “purification, healing, empowerment, and guidance.” 7. Crystal Reiki Crystal Reiki describes any Reiki practice that uses crystals, often infused with Reiki energy, to enhance the healing qualities of Reiki energy. During these sessions, healers place crystals with various energetic properties on or around the body to amplify or add specific frequencies and intentions to other Reiki techniques. Crystal Reiki is a popular style 8. Tibetan Reiki “Tibetan Reiki” typically refers to Tibetan Usui Reiki, a combination of traditional Reiki with aspects of healing used in Tibetan shamanism. This type of Reiki was developed by an American Usui Reiki Master, Arthur Robinson, in the early 1980s and popularized by William Rand. Tibetan Reiki involves two symbols from Tibetan Buddhism, healing crystals, and spiritual guides. “Different types of Reiki do not compete with each other; they complement each other. Since all Reiki practices aim to provide holistic health and well-being, there’s no harm in experimenting.” However, there is also a less popular lineage of Tibetan Reiki that was passed down from Tschen Li, a Tibetan Monk, whose teachings predate (and were allegedly shared with) Mikao Usui. 9. Sekhem Reiki Sekhem is the ancient Egyptian term for life force energy, and Seichim is the traditional Egyptian form of energy healing. Thus, combining Egyptian healing with Japanese Reiki results in what’s known as Seichim, Sekhem, or Sekhem-Seichim Reiki. Sekhem healing was popularized by Patrick Zeigler in 1980 after a mystical transmission of energy through a heart-opening experience in the Great Pyramid in Egypt. Sekhem Reiki practices focus on the heart center and a central channel of light throughout the body. …And More Other Reiki styles worth a shout-out (and some research for those inclined) include: Tera Mai™ Reiki: Combines the energy of Reiki, Seichem, Earth’s elements, and teachings channeled from the Buddha Lightarian Reiki: Emphasizes high vibrations and enlightenment Shamballa Reiki: Calls on Ascended Master St. Germain for multidimensional healing Violet Flame Reiki: Uses 40 symbols that were channeled from Quan Yin, the Buddhist goddess of compassion Kundalini Reiki: Focuses on Kundalini, vital energy that rises through the spinal column when we spiritually awaken. Which Type of Reiki Is Right for Me? With so many different types of Reiki, those new to healing may feel overwhelmed by options. When deciding between styles, factors to consider include: Intention The reason for your interest in Reiki will point you towards the best practices for you. For instance, you might consider traditional (Usui) Reiki or Jikiden Reiki if your purpose is simply to experience Reiki energy, relax, or intentionally heal an ailment. However, if your intention is spiritual evolution, Sekhem Reiki or Rainbow Reiki could be best for you. Spiritual or Healing-Related Interests As we’ve learned, Reiki can be integrated with religious, cultural, and shamanic traditions, and amplified by crystals or other objects. Thus, if you’re specifically inclined towards any of the less-traditional Reiki styles outlined above, this would be a good place to start. For example, if you’re fascinated by crystals or gemstones, try Crystal Reiki. If you’re curios about Ancient Egyptian civilizations or Buddhism, Reiki that integrates aspects of these traditions would be a natural introduction to the realm of hands-on healing. Reiki types do not compete; they complement each other Connection to Specific Teachers or Healers Selecting the right Reiki practitioner is just as important (arguably more so) than selecting a style of Reiki. In fact, many Reiki healers are Masters in several different types of Reiki. So, if you find a Reiki Master/Teacher who feels friendly or familiar, or a specific healer comes to you through recommendation, it may be helpful to follow the universe’s nudges. Intuition (Curiosity) Finally, if you have an intuitive feeling or spiritual pull towards the name of a Reiki lineage, place of healing, or Reiki Master, heed the call! Remember – different types of Reiki do not compete with each other; they complement each other. Since all Reiki practices aim to provide holistic health and well-being, there’s no harm in experimenting with different types of Reiki as you see fit. Reiki energy is Reiki energy, regardless of lineage. Takeaway: The Many Styles of Reiki Understanding the different types of Reiki out there requires a journey through the history of established Reiki Masters, as modern-day Reiki healers are often associated with lineages that integrate traditional Reiki energy with other ancient or new-age practices. When deciding on a particular type of Reiki healing, a combination of your intentions, interests, and intuitive inclinations will guide you along the unique path that’s right for you. ● Images Pixel-Shot, New Africa, Pixel Shot 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 Holistic Medicine | Chi Gong | Acupuncture | Reflexology 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.

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.

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? What Science Says About Microdosing Magic Mushrooms 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.

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. RELATED: Spiritual Cleansing: 9 Detox and Purification Techniques 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? Sign up for free now to enjoy: ■ our happiness magazine with practical life tips ■ share and support in our happiness forum Stress management | Motivation | Yin yoga

While we will all deal with grief at some point, you may not even realise you're experiencing the emotion, as it's usually only connected with death. In fact, as Dee Marques explains, there are many different types of grief – such as anticipatory and absent – related to all types of loss. Grief is perhaps one of the most misunderstood emotions: we tend to think of it as something related to the death of a loved one, but, in fact, it can appear as a reaction to many different types of loss. Grief is also misunderstood in that people seem to have an expectation of how it should be experienced. However, although we’re all likely to experience grief at some point in our lives, we’ll also all have different ways of dealing with it. Understanding different grief types is important so we’re better prepared when we have to face it – and so we can help a grieving friend or family member when they're dealing with a loss. What is grief, exactly? Grief is a strong emotion that appears when we face loss, whether that loss is of a person, animal, or 'thing' that’s important to us. You can experience grief as a result of losing your home, a job, or even the sense of freedom after a sabbatical or a long trip. In short, grief can appear when we lose anything we form a strong emotional connection to, and is linked to losing identity, freedom, or expectations. The emotion of grief itself is a natural response and part of the process we must go through to get used to a new situation, but it’s often felt as a roadblock in our path to happiness. Bereavement and grief is unique It’s often said that the stages of grief go from denial to acceptance, but some claim this only applies to the types of grief linked to the death of a loved one. The truth is that grief can be messy, and doesn’t necessarily follow a clear path. According to psychological studies, in some cases it may even come and go in cycles, and be anything but an orderly linear process. The way we experience grief is unique to each one of us and can depend on factors like beliefs, background, personality, age, support network, and health – both mental and physical. All these factors contribute to the uniqueness of each grief experience, and can derive into any of the main types of grief described below. The 8 Types of Grief Explained These are the main types of grief that exist. We may experience one or more of them while dealing with a loss. Here are eight of the most common grief types that will likely affect you during your lifetime. 1. Anticipatory grief This is one of the least well-known types of grief but also one of the most common. Anticipatory grief is when you feel grief before a physical loss actually happens. For example, if you're caring for someone who has a terminal illness, the emotion of anticipatory grief may start to creep in before your loved one passes away. Furthermore, anticipatory grief can be complex, as seeing someone suffer and finally letting go may bring a feeling of relief, for which people feel guilty. Those feelings of guilt may have already begun while a loved-on was alive, as people experiencing anticipatory grief means giving up on hope. And while some say that anticipatory grief lessens the impact or loss after the person passes away, in other cases it doesn’t always work that way. 2. Normal or common grief Some people carry on with their normal routine despite feelings of grief. From the outside it may seem as if the person has not been affected by their bereavement, but pain, numbness, and other feelings are still present under the ‘normal’ surface. With this type of grieving, it’s common for acute feelings of grief to come in bursts, so they may not be obvious to everyone unless they’re with the griever 24/7. The intensity of feelings gradually lessens over time until we find ‘the new normal’. 3. Complicated grief Next in the list of grief types is complicated grief, which is experienced by around 10 per cent of people dealing with loss. Here, the pain following bereavement is so overwhelming that it actually prevents them from going about their daily lives. “Understanding the different types of grief is important so we’re better prepared for it – and so we can help a grieving friend or family member.” Complicated grief is characterised by irrational thoughts and may also be expressed as avoidance behaviour (for example, by avoiding things that remind the griever of the person or situation that have been lost). Unlike common grief, this doesn’t happen in bursts, but rather as a constant feeling that makes the person feel trapped with no end in sight. This is one of the types of grief that may develop into self-harm or acute depression if the griever doesn’t get the support they need. From anticipatory to absent, there are many different grief types 4. Delayed grief Sometimes, feelings linked to grief don’t appear immediately after losing someone or something valuable. For some people delayed grief shows up whereby the feelings grow stronger with time, or they find it harder to cope months down the line, rather than in the initial aftermath of the event (which is typical). RELATED: Losing a Parent: 6 Tips for Coping With Loss 7 Healing Grief Quotes to Soothe Your Soul Holiday Grief:10 tips For Coping During Emotional Times Delayed grief is more common when losing a loved one happens alongside other significant changes, such as losing a job or a house, developing health problems, or when the griever feels they are the strong family member and must focus on caring for others. 5. Inhibited grief Inhibited grief appears when the griever avoids facing the realities of losing something or someone by turning their attention to other things. People may put all their time and energy into something that will keep them distracted, so they bury their feelings in the hopes of avoiding the related pain. “Anticipatory grief is when you feel grief before a physical loss actually happens. For example, if you're caring for someone who has a terminal illness.” However, inhibited grief can lead to exhaustion and manifest itself in physical symptoms like migraines, digestive issues, nausea, etc. Sometimes it can lead to one of the other grief types discussed above, ie, delayed grief. 6. Disenfranchised grief Unlike with the other types of grief mentioned above, people experiencing disenfranchised grief usually get little support or acceptance. Disenfranchised grief is a type of grief that may happen after losing a pet, a non-family member, or a part of ourselves (such as losing function of a body part after an accident). The loss isn’t often recognised by society as being ‘worthy of grief’, which puts even more pressure on grievers, as they feel that no one else understands them. They may struggle, believing that they must suppress their emotions. Ups and downs: loss and grief affect us differently 7. Absent grief This is similar to inhibited grief in that the person silences their feelings and carries on as if nothing has happened. However, absent grief is a more extreme version that revolves around complete avoidance or denial. Indeed, there are reports of extreme cases of absent grief, such as an 80-year lady whose grief was absent for 30 years after losing a son, as she refused to believe her son had passed away. 8. Exaggerated grief Last in the list of common types of grief is exaggerated grief. This similar to complicated grief in that sorrow and the inability to function don’t improve over time. This may be the result of experiencing several losses at the same time or over a short period of time, so the griever feels lost and unable to cope. Similarly to complicated grief, if not resolved, exaggerated grief can easily turn into depression. Takeaway: What Can We Learn About Different Grief Types Grief is a universal emotion, but the way we experience it isn’t. When learning to live with grief, it’s essential to understand that there’s no standard formula and we need to find the best ways of processing it for our particular circumstances. Understanding and recognising these common different types of grief can get us one step closer to happiness, and will also help us be a source of support to others who are grieving. • Images shutterstock/KieferPix, shutterstock/fizkes, shutterstock/Antonio Guillem Are you struggling with grief or have some useful tips on how to deal with it? Then head over to our forum and share your thoughts with the community. happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up free to: ■ enjoy our happiness magazine ■ share and support in our happiness forum Self Care | Courage | Acceptance 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.

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. RELATED: Guide to Healing Touch Therapy and Massage 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. Marma Therapy: An Ayurvedic massage healing that stimulates up to 107 vital energy points (marmas) to balance prana, enhance circulation, calm the nervous system, and support whole-body wellness. Cupping: Using cups to create a vacuum seal on the skin, increasing blood flow and detoxifying the body, moving blocked 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.

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.

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.

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.

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 What Science Says About Microdosing Magic Mushrooms 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.