In the quiet moments between inhales and exhales lies a powerful opportunity for healing. Alternate nostril breathing, an ancient yogic technique known as Nadi Shodhana, invites us into a deeper conversation with our own energy, balance, and nervous system. Blending science and subtlety, this breathwork practice clears mental fog, regulates stress, and helps us return to a calm, centered presence. Whether you're seeking focus, emotional clarity, or a gentle reset in your day, this simple yet profound technique offers a sacred pause, and a pathway home to yourself.

While individual therapy can help to uncover, integrate and even resolve early emotional regulation challenges, group therapy goes further to enlist the nervous system of others for co-regulation, attunement and comfort to express previously internally forbidden emotions. We have found that some of our people with depression, anxiety, and mood disorders can develop healthy emotional regulation, confidence and a sense of ease during periods of stress when they combine individual and group therapy.

If we slow down and connect to our current experience through a mindfulness lens we might be able to connect with bliss right here, right now without speeding towards 2021.

Pausing and reflecting on the little joys of 2020, while the year is still unfolding, can help to unleash the radiant feels of past holidays, even if we have lost loved ones or employment this year. This is not dismissive of the suffering many have experienced this year; in fact we can have feelings of peace and calm when we accept the pain and suffering we have experienced. We can also feel inspired and fortunate in knowing we were able to survive the challenges of trudging through 2020 with resiliency and strength.

So before you run towards 2021, try to spend some time with 2020 and the feelings wheel before it disappears from your rearview mirror.

To quiet worry or panic, it is best to acknowledge it is happening rather than trying to avoid it or distract from it. Re-orienting ourselves to the here and now, versus worrying about the future, can help connect to the safety of the present moment. When your body receives messages that you are safe, your body will disengage from ‘fight or flight’ and move into our parasympathetic nervous system, where there is safety and the ability to thrive.

Mindful awareness can connect us to the messages our body is trying to tell us; mindfulness can help us to be aware of our internal voice that is super judgy and harsh; and mindful self compassion can help soothe our discomfort when we make mistakes.

I stumbled upon my first Feelings Wheel early on as a therapist intern.