Can’t Sleep? Challenge These 3 Distorted Sleep Beliefs
Why “I’ll Never Sleep” Feels So Scary (and How to Talk Back to That Voice)
The Midnight Mind-Spiral
Tick tock, tick tock. Time rolls by at a relentlessly slow pace. The minutes turn to hours and all the while, morning creeps closer.
Not being able to sleep is dreadful.
And yet it happens to us far too often.
You know the moment: the clock rolls past 3 a.m., your brain is still buzzing, and a single fearful thought crashes in:
“If I don’t fall asleep right now, tomorrow is ruined.”
That surge of anxiety is often more disruptive than the missed shut-eye itself. Research shows that insomnia isn’t just a sleep problem; it’s a thinking problem.
Cognitive-behavioural therapy for insomnia (CBT-I) specifically targets the beliefs and emotions that fuel sleeplessness and consistently outperforms sleeping pills over the long-term. Mayo Clinic Sleep Foundation
So instead of chasing the perfect sleep hack, let’s work on the stories we tell ourselves after the lights go out.
Meet the Three Big “Sleep Lies”
CBT-I calls them cognitive distortions—mental shortcuts that look convincing at 2 a.m. but collapse under daylight.
| Distortion | Midnight Thought | Hidden Problem |
|---|---|---|
| Catastrophizing | "If I don't sleep, I'll bomb that presentation and get fired." | Leaps from one rough night to career or life apocalypse. |
| Unrealistic Expectations | "I must get eight solid hours every night." | Treats a guideline as a rigid rule, ignoring natural variation. |
| Misattribution | "I feel foggy, so my sleep is broken beyond repair." | Blames every dip in energy solely on insomnia. |
Studies show CBT-I can significantly reduce these distorted beliefs, and the anxiety that comes with them, within just a few weeks. PMC
Here’s how to practice some of these exercises yourself to challenge these thoughts that arise.
A Three-Step Reality Check
Next time the spiral starts, walk your thoughts through this quick challenge sequence:
Look for Evidence both for and against the thought
What proof do I have that tomorrow will be a disaster?
Create a complete picture for yourself.
Remember the last time you survived on four hours and still delivered.
Find Alternative Explanations
Could something else be affecting my energy?
Stress, caffeine, or that late-night doom-scroll can all mimic “broken sleep.”
Recall Past Wins
When have I handled a poor night just fine?
Jot down a short list now. Save it in a pinned note for quick access. Future-you can read it at 3 a.m.
Mantra: “A poor night of sleep doesn’t define my day.”
Write it on a sticky note on your bathroom mirror or nightstand, set it as a phone wallpaper, or repeat it like a mini-meditation when worry spikes.
Nervous System First Aid
Cognitive work is powerful, but calming the body helps the mind listen.
Two Flow Spa favourites:
Float Therapy – Zero-gravity buoyancy lowers cortisol and gives your brain 60–90 minutes without external input, an ideal state for resetting anxious patterns.
Infrared Sauna – Gentle heat promotes parasympathetic (“rest-and-digest”) activity. Many clients pair a 30-minute sauna with a cool shower or cold plunge.
Combine these with the thought-challenging steps above and you attack insomnia from both sides: physiology and psychology.
Action Plan for Tonight
Set a Wind-Down Window – Dim lights, silence notifications, and breathe slowly for at least 30 minutes before bed.
Spot the Distortion – When the worry voice pipes up, try to label it: “That’s catastrophizing.”
Run the Three-Step Check – Evidence, alternatives, past wins.
Repeat the Mantra – “A poor night of sleep doesn’t define my day.”
Schedule Support – If patterns persist, consider getting support with a few CBT-I sessions or book a float to short-circuit the stress loop. AASM
The Bottom Line
Insomnia often starts at night but ends in the daytime stories we tell ourselves. Challenge those stories, support your nervous system, and remember: you don’t have to be perfect, just persistent.
Ready for a reset? Book a float or sauna session at Flow Spa this week and give both your body and brain the break they deserve.
Sleep well (or at least worry less).
Hot Tub vs. Sauna: Which One Wins for Inflammation and Immunity?
When it comes to relaxation and recovery, heat therapy is a fan favourite.
But here’s the million-dollar question: Is a sauna or a hot tub better for your health? A new 2025 study might just flip your assumptions on their head.
Let’s dive into what the research actually says, and how you can use it to level up your wellness routine at Flow Spa.
Hot Tub Takes the Lead—At Least in This Study
A recent study published in the American Journal of Physiology in June 2025, led by exercise physiologist Christopher Minson, published, compared traditional saunas, infrared saunas, and hot tubs to see how they impact inflammation and immune response.
While sauna use is still getting its fair share of the spotlight for health trends, the hot tub produced the strongest physiological effects.
Researchers found that a long soak at 104°F triggered the greatest immune system response and a measurable drop in acute inflammation markers. Why? Because the body experiences more thermal stress in hot water than in heated air.
And while that “heat strain” might sound uncomfortable, it’s actually a key driver of the benefits.
Why Hot Water Has the Edge
Here’s the science in plain English: water transfers heat much more efficiently than air. So even though a sauna might feel hotter, your body heats up faster and to a greater degree in a hot tub.
Let’s break down the temperature comparisons done in this study:
Hot tub: ~104°F (40°C), full immersion for 45 minutes
Traditional sauna: ~175°F (80°C), 3 rounds of 10 minutes with cool-downs in between
Infrared sauna: ~115–150°F (46–65°C), 45 minutes, with the temperature ramping up during the session
This study mimicked casual use you might expect at home, like easing into an infrared sauna while it heats up, or hopping in and out of a traditional sauna between rounds.
But if you’re using these tools intentionally for specific benefits (like we do at Flow Spa), the results may be different.
How You Use It Matters
Here’s an important takeaway: the protocol is everything.
In the real world, most people don’t use heat therapy exactly like they did in the study.
For example:
At Flow Spa, our infrared sauna is fully heated to 150°F when you enter
Many sauna users prefer one continuous 20–30-minute session instead of short intervals
For those looking to get in intense heat, 175°F might sound mild, as many people will push the sauna closer to 200°F
Your mental and physical state going in (hydration, stress level, etc.) can affect how your body responds
So while the hot tub showed impressive immune-boosting potential in the study, that doesn’t automatically make it “better.”
It all depends on your goal and how you use each modality.
What’s Better for You: Sauna or Hot Tub?
It’s not about which one is best, it’s about what’s best for you.
Here’s a quick guide:
Go for a Hot Tub if You Want To:
Boost your immune system naturally
Reduce inflammation after intense training (while heat is initially pro-inflammatory, there is a subsequent anti-inflammatory effect as the body rebounds from the acute effects)
Feel deeply relaxed without moving a muscle
Choose Infrared or Traditional Sauna if You Want To:
Support detoxification and circulation
Loosen stiff muscles and ease joint pain
Stimulate cardiovascular health and mental clarity
Pro Tip: Stack Them for Better Results
Here’s where it gets fun. You don’t have to choose!
At Flow Spa, we encourage strategic recovery combinations.
Try this:
Start in the infrared sauna to warm your body from the inside out
Move to the hot or cold plunge to shock your system (in a good way)
Once you’re done heating up or alternating hot and cold, add a float session or massage to finish in a state of deep calm
This approach doesn’t just feel amazing, it trains your body to adapt, recover, and thrive.
Ready to Feel the Difference?
Whether you’re managing inflammation, supporting your immune system, or just looking for next-level relaxation, we’ve got you covered.
Our team can help you craft a heat therapy routine that aligns with your body and goals.
Book your next session at Flow Spa today to discover what happens when wellness meets intentional heat.
4 Science-Backed Rituals to Reset Your Motivation Every Quarter
Why your brain needs a 90-day reboot (and how to do it right)
Here's something you might not know: your brain has a built-in motivation cycle that peaks and crashes roughly every 90 days.
Neuroscience research shows that dopamine, your brain's motivation chemical, follows predictable patterns. After about 12 weeks of pursuing any goal, your neural pathways start to habituate.
What once felt exciting becomes routine.
What once drove you forward starts to feel like a slog.
This isn't a character flaw. It's biology.
The good news? You can work with your brain's natural rhythms instead of against them. That's where the quarterly reset comes in.
Whether you're feeling stuck in your current routine or simply want to optimize your next quarter, these four research-backed rituals will help you realign with what matters most.
Conduct a Goal Audit (Not Just a Review)
Brian Moran's writing in "The 12-Week Year" reveals why annual goal-setting fails more than 80% of the time: it's too abstract for our brains to process effectively. But 12-week cycles? They align perfectly with our neurological motivation patterns.
Here's how to do a proper goal audit:
Step 1: List your current goals and rate each 1-10 on energy level when you think about them
Step 2: Identify which goals still align with your values (not just what you think you "should" do)
Step 3: Apply the "Hell Yes or No" test - if it's not a clear yes, it's a no
Step 4: Choose a maximum of 3 goals for the next quarter (your prefrontal cortex can't effectively manage more)
Calendar Time-Travel Exercise
Most of us live in a 7-day bubble. But research from Stanford's Behavior Design Lab shows that perspective-taking exercises significantly improve decision-making and reduce stress.
Try this specific exercise:
Looking Back (15 minutes):
Open your calendar from 3 months ago
Note patterns: What energized you? What drained you?
Calculate time spent on priorities vs. distractions
Identify your biggest wins and what made them possible
Looking Forward (15 minutes):
Block out non-negotiable priorities first
Schedule recovery time between high-energy activities
Plan for seasonal energy shifts (your motivation isn't constant)
Build in flexibility for unexpected opportunities
Design Your Reset Container
Integration time is crucial for lasting change.
Your brain needs space to consolidate new insights and form new neural pathways.
The Quarterly Reset Container Formula:
2 hours: Planning and goal audit
1-2 hours: Integration walk or other movement (this isn't optional! Movement helps encode new neural patterns)
1 hour: Processing time (journaling, meditation, or float session)
1 hour: Ritual completion finale (see below)
Block this time like you would a medical appointment. Your future self will thank you.
The Neurological Reset Protocol
This is where the magic happens. Your brain needs a clear signal that one phase has ended and another has begun.
The Contrast Therapy Finale
Cold exposure triggers up to a 250% increase in dopamine that lasts for hours. But it's the contrast that creates the most profound reset effect.
The Protocol:
Sauna (15-20 minutes): Let the heat represent releasing what no longer serves you.
Cold plunge (2-3 minutes): Reset your nervous system and spike motivation chemicals.
Rest (5 minutes): Allow integration. Warm back up in the hot tub.
Repeat 2-3 cycles
This is how you make a ritual into applied neuroscience. The physiological stress followed by relief creates a powerful psychological anchor for your new quarter.
Don't have access to contrast therapy? A cold shower after a hot bath works. Even alternating hot and cold water in your shower for 30 seconds each can trigger similar benefits in a pinch.
Your Next Steps
The science is clear: your brain craves renewal every 90 days.
The question isn't whether you need a reset, it's whether you'll give yourself permission to do it properly.
Start here:
Block 5 hours in your calendar for your next quarterly reset.
Choose one goal that's been draining your energy and release it.
Book a float session or contrast therapy session to begin experimenting with reset rituals.
Your motivation isn't broken. It just needs the right conditions to reignite.
Ready to design your perfect quarterly reset? Our float tanks and contrast therapy room provide the ideal environment for deep integration and nervous system reset. Book your session and make this quarter your most focused yet.
The Hidden Link Between Peak Performance and Burnout (And How to Break It)
One day, you're crushing through work like a productivity machine, and then the next thing you know, you can barely drag yourself out of bed.
Take Ben, a friend of mine whose career was going great. Too great, actually. He was working very long hours and pushing himself hard to get ahead.
Then his body started shutting down.
For him, it started in his gut with stabbing pain. Chronic stress can cause all sorts of digestive issues. For Ben, this led to crippling his energy levels to the point that he was sleeping 16 hours a day and still exhausted. He could no longer hold down a job. At the lowest point, the decision to shower or try to eat breakfast was enough to wipe out his energy for hours.
When we're in flow, everything feels effortless, even when we're at the razor's edge of our capabilities. It's intoxicating to be so dialed in, to the point that we often can't let enough of a good thing go. This leads to the nasty downside— flow can accelerate a crash course into burnout.
We need to understand both ends of the performance spectrum to be able to recognize the need for more recovery when it's called for.
What Flow Actually Feels Like
Real flow isn't just "being in the zone." It's a specific neurological state where your prefrontal cortex downregulates—essentially, your inner critic goes quiet so you can perform without restraint.
You know you're in flow when time becomes elastic. Minutes feel like seconds, or sometimes an hour passes without you noticing. Your body feels light, almost weightless, even when pushing to your limit. There's no forcing or grinding in flow, just smooth, effortless action.
Most importantly, you're intrinsically motivated. You're not doing this for external rewards or because you "should." You're doing it because it feels natural, almost inevitable.
Your breathing is steady and deep. Your mind isn't jumping between tasks or worrying about what's next. You're completely absorbed in what's happening right now.
The Burnout Creep - Early Warning Signs
Burnout doesn't announce itself with sirens. It creeps in disguised as dedication, productivity, even passion.
The physical signs start to show up - your shoulders start carrying permanent tension.
Sleep becomes restless—feeling tired but wired.
Your digestive system rebels with unexplained stomach issues or changes in appetite.
Emotionally, you notice subtle shifts. That project you loved last month? Now it feels like a slog. You catch yourself being short with people who don't deserve it. Small problems are enough to cause you to erupt.
Behaviorally, you start procrastinating on tasks that used to energize you. You isolate yourself from colleagues or friends. You tell yourself you're "just focused," but really you're protecting your depleted resources.
The tricky part is how burnout masquerades as high performance. You're still getting things done, maybe even more than before. But the quality suffers, and more importantly, you suffer.
The Flow-to-Burnout Pipeline
Here's the paradox: sustained high performance without adequate recovery will tip you into depletion.
Flow states are neurologically expensive. When you're operating at peak performance, your brain is consuming glucose at a rapid rate. Your nervous system is activating stress responses to maintain that edge.
This is beneficial in short bursts. But without proper recovery cycles, your system starts running on fumes.
Environmental factors accelerate this pipeline. Constant connectivity means you never fully disconnect. Open office spaces prevent the deep focus that creates sustainable flow. Cultural pressure to "always be on" overrides your body's natural rhythms for rest and restoration.
Internal factors play a role, too. Perfectionism drives many of us past the point of diminishing returns. Fear of missing out keeps you saying yes to everything. Poor boundaries mean work bleeds into recovery time.
Self-Correction Strategies
When you notice early warning signs, you have a small window to self-correct before full burnout sets in.
Immediate Circuit Breakers
Start with your breath. Flip your stress switch in 60 seconds with this breathing drill.
The reset breath (4 counts in, 7 hold, 8 out, 4 in, and so on) activates your parasympathetic nervous system in under a minute. It's your fastest reset button.
Change your visual focus. If you've been staring at screens, shift to soft focus: look out a window or at something distant. This relaxes the muscles around your eyes and signals your nervous system to downshift.
15-Minute Resets
Get outside in natural light, even if it's cloudy. A brief walk without podcasts or music gives your brain a chance to process and reset.
Try contrast therapy, alternating between hot and cold water in the shower. This stimulates circulation and activates your vagus nerve, which governs your rest-and-digest response.
Deeper Recovery Protocols
Schedule tactical naps. Listen to a guided track or music that’s designed to encourage the parasympathetic recovery we need. Twenty minutes with Non-Sleep Deep Rest (NSDR) or binaural beats can be more restorative than an extra hour of poor sleep at night.
Create boundaries that actually stick. This means protecting your recovery time with the same intensity you protect important meetings.
The key is to create conditions that support flow and high performance rather than force it. You can't willpower your way into sustainable high performance.
The Self-Correction Toolkit
Building Flow-Friendly Routines
Sustainable high performance isn't about grinding harder; it's about creating the right conditions for flow to emerge naturally in our daily life.
Daily Practices That Support Flow
Start your day with a consistent morning routine. This doesn't need to be elaborate. Even five minutes of intentional breathing or gentle movement signals to your nervous system that you're transitioning into focused work mode.
Structure your day around your natural energy rhythms. Most people have 2-3 hours of peak cognitive performance. Flow enhances productivity by up to 500%, so protect these windows for your most important work.
Build in micro-recoveries throughout your day.
Two minutes of deep breathing between meetings.
A brief walk after completing a challenging task.
These small resets prevent the accumulation of stress that leads to the depletion of burnout.
The Recovery Non-Negotiables
Sleep is your foundation. Without adequate sleep, you can't access flow states consistently. Prioritize sleep hygiene like you would any other performance metric.
Physical movement helps process stress hormones and maintains the mind-body connection essential for flow. This doesn't necessarily mean intense workouts. Gentle yoga, walking, or simple stretching all count.
Social connection provides perspective and emotional regulation. Schedule regular time with people who energize rather than drain you.
Structuring Work-Life for Optimal Flow
Create clear transitions between work and rest. This might mean a short walk after finishing work, changing clothes, or even just closing your laptop deliberately.
Protect your attention like a finite resource. Limit multitasking, batch similar tasks together, and use focused work blocks with clear boundaries.
Remember: rest isn't the absence of activity, it's the presence of recovery.
Your Flow Check-In
Before burnout becomes your reality, ask yourself these questions:
When was the last time I felt energized after completing challenging work?
Am I sleeping as well as I was three months ago?
Do small problems feel disproportionately stressful?
Have I been avoiding activities I usually enjoy?
When did I last feel truly present during a conversation?
If more than two of these raise red flags, it's time to take action.
What's Your Next Move?
Choose one action you can take today:
If you're still experiencing flow regularly:
Recovery often gets forgotten when we’re in the zone. Schedule your recovery time for the next week before anything else gets in the way. Treat it as seriously as your most important meeting.
If you're approaching burnout:
Pick one item from the Self-Correction Toolkit and try it within the next 24 hours.
If you're already burned out:
Consider professional support. Sometimes the path back to flow requires guidance and structured recovery.
Your nervous system is designed for cycles of activation and rest. Flow is more about sustainable excellence than maintaining peak performance indefinitely.
At Flow Spa, we understand that optimal performance requires optimal recovery. Whether you need a quick reset with infrared sauna therapy or deeper nervous system recalibration with a float, we're here to support your journey from burnout back to flow.
Because the real goal is to feel fulfilled while performing your best.
The Financial Stress Paradox: How Money Worries Hijack Your Biology
Most people think financial stress is just about numbers in a bank account. But what if I told you that money worries literally rewire your body to make financial problems worse?
Here's the uncomfortable truth: financial stress doesn't just feel bad—it creates biological changes that trap you in cycles of poor health, bad decisions, and mounting debt. Our health is made up of six dimensions, including physical, mental, emotional, spiritual, environmental, and social health factors. Financial stress has hidden traps that impact all these dimensions of health.
Understanding this paradox is the first step to breaking free.
The Three Biological Traps That Keep You Stuck
1. The Stress Eating Trap
When you're financially stressed, you reach for cheap, processed comfort foods. In the book Ultra-Processed People, Chris Van Tulleken wrote about how this is a temptation that few of us are able to avoid anymore because of how the ultra-processed foods he calls UPFs are manufactured to be insatiable. This creates inflammation, diabetes risk, and heart problems - all expensive to treat. Medical debt then worsens financial stress, creating more stress eating. It's a biological trap and a nightmare for our physical health.
Here's what happens in your body: When cortisol levels spike from financial worry, your brain craves quick energy, usually in the form of sugar and processed carbs. These foods might cost less upfront, but they're setting you up for expensive health problems down the road.
The cruel irony? The very foods that temporarily soothe financial anxiety are the ones most likely to land you in the emergency room. And shockingly, medical debt is now the leading cause of bankruptcy in North America. Even with the access to healthcare that we have in Canada, this Stress Eating Trap extends into other factors that affect our health.
2. The Sleep Deprivation Trap
Financial worry causes insomnia, which reduces cognitive function, decision-making ability, and productivity. This directly impacts earning potential and job performance, worsening the financial situation that caused the sleep problems.
Sleep-deprived brains make objectively worse financial decisions. Studies show that after just one night of poor sleep, people are more likely to make impulsive purchases and less likely to comparison shop.
Even worse, chronic sleep loss can reduce your earning capacity by up to 2.3% per hour of lost sleep. If you're losing two hours of sleep per night due to financial worry, you're potentially giving up nearly 5% of your income, creating the very problem that's keeping you awake.
3. The Social Withdrawal Trap
Financial shame makes people isolate: skipping social events, avoiding friends, declining networking opportunities. But professional and social networks are crucial for financial opportunities. The stress response that makes you hide also cuts off your escape routes.
We see this played out in an exaggerated way in the Apple TV show Your Friends and Neighbors. In the show, Jon Hamm’s character loses his job and to keep up with the Joneses, he resorts to stealing expensive watches and jewelry from the neighborhood. As his life seems to spiral out of control, he becomes more isolated from his friends and the connections that could provide him with a more lawful way out of the situation.
Think about it: When was the last time you turned down a social invitation because you "couldn't afford it"? That shame-driven isolation doesn't just feel lonely; it's economically devastating.
Research shows that 70% of jobs are never advertised publicly. They're filled through networking. When financial stress makes you withdraw from your social circles, you're cutting yourself off from the very opportunities that could improve your situation.
The Neuroscience Behind Bad Financial Decisions
Here's where it gets really interesting: Financial stress activates the same brain regions as physical threats. Your amygdala, the brain's alarm system, can't tell the difference between a charging lion and an overdue credit card bill.
When your brain is in survival mode, it shuts down the prefrontal cortex, the area responsible for long-term planning and rational decision-making. This is why smart people make seemingly irrational financial choices when they're stressed.
Studies show that people experiencing financial scarcity perform worse on cognitive tests, losing the equivalent of 10-15 IQ points. It's not permanent, but while you're in that state, you're literally thinking with a compromised brain.
This explains why payday loans exist and thrive. When you're in a financial crisis, your brain prioritizes immediate relief over long-term consequences. The $400 you need today feels more real than the $520 you'll owe next month.
Breaking the Biological Trap
Understanding this paradox is liberating because it means your financial struggles aren't a character flaw; they're a predictable biological response.
Here's how to work with your biology instead of against it:
Start with your body, not your budget. Before you tackle your finances, address the stress response. Even 10 minutes of deep breathing, like the practices shared in this post here, can help shift your brain out of survival mode and back into planning mode.
Create "circuit breakers" for financial decisions. Never make a financial decision when you're highly stressed. Build in a 24-hour waiting period for any purchase over whatever threshold you’re comfortable with, like $20, $50, or $100.
Invest in sleep like you would invest in stocks. Poor sleep is costing you money in ways you can't see. Prioritize sleep hygiene as a financial strategy, not just a health one.
Maintain one social connection. Even if you can't afford to go out, maintain at least one professional or social relationship. This isn't luxury, it's financial survival.
The next time you find yourself making a questionable financial decision, ask yourself: "Is my stressed brain making this choice, or am I?" Sometimes, just recognizing the biological trap is enough to step out of it.
Struggling With Inflammation? Should You Use Sauna or Cold Plunge?
Chronic inflammation has become one of the most talked-about health concerns of our time. It can be tied to the root cause of many conditions that we face today. From joint pain and fatigue to mood issues and digestive problems, inflammation touches nearly every aspect of how we feel day to day.
But here's where it gets interesting: both heat and cold therapies have shown promise in fighting inflammation.
So, which approach should you choose? And could combining them be even better?
Let's break down what the research says and what our clients actually experience with each option.
The Heat Approach: Infrared Sauna
What The Research Says
Infrared sauna therapy has impressive anti-inflammatory credentials. Studies show regular sauna use can significantly reduce C-reactive protein (CRP) levels: a key marker of systemic inflammation. Research published in the European Journal of Epidemiology found that people who used saunas regularly had lower CRP levels. The benefits seem to start at around 1 hour of total time per week in the sauna.
The heat triggers your body's natural healing response. Your core temperature rises, blood vessels dilate, and circulation improves dramatically. This enhanced blood flow helps remove inflammatory waste products while delivering fresh oxygen and nutrients to damaged tissues.
Perhaps most importantly, sauna use activates heat shock proteins. These are your body's internal repair crew that helps damaged cells recover and function better.
What Our Clients Experience
"It's like a warm hug for my entire nervous system," describes one regular client who uses our infrared sauna three times weekly for arthritis pain.
The infrared sauna experience is gentle and meditative. Most people find it deeply relaxing. Your heart rate increases gradually, mimicking moderate exercise without the physical stress. And because the infrared sauna isn’t as hot as a traditional sauna, it’s better tolerated by people who can’t stand extreme heat.
Clients consistently report:
Better sleep quality after sessions
Reduced joint stiffness the next day
A profound sense of calm that lasts hours
Improved mood and mental clarity
The infrared sauna promotes nervous system down-regulation, shifting you from the stressed "fight or flight" state into the healing "rest and digest" mode.
The Cold Approach: Cold Plunge
What The Research Says
Cold water immersion creates a different but equally powerful anti-inflammatory response. When you're exposed to cold, your body releases norepinephrine, a hormone that acts as a natural anti-inflammatory agent.
A 2025 review of cold-water immersion suggests that it initially there’s a spike in inflammatory markers due to the stress response of being in the cold water but this is followed by a reduction in stress later in the day and an anti-inflammatory effect because of it.
The cold also triggers brown fat activation, which burns calories and produces anti-inflammatory compounds. Plus, the vasoconstriction followed by vasodilation when you warm up acts like a cardiovascular workout for your circulatory system.
What Our Clients Experience
Cold plunge therapy is intense but brief. Most sessions last just 2-4 minutes, but the effects are immediate and energizing.
"I feel like I can conquer anything after a cold plunge," says a client who uses it to manage chronic fatigue symptoms. "It's like hitting a reset button on my entire system."
The experience amps up your nervous system initially, teaching your body to better tolerate stress. This improved stress resilience translates into better inflammation management throughout the day.
Clients report:
Immediate energy boost and mental clarity
Reduced muscle soreness after workouts
Better stress management in daily life
Improved mood and confidence levels
While challenging in the moment, most people develop an almost addictive relationship with how good they feel afterward.
The Winning Combination: Contrast Therapy
Should you cold plunge or sit in a sauna to manage inflammation?
What The Research Says
Using heat and cold together— what I like to call contrast therapy—may offer the best of both worlds. The alternating temperatures create a "vascular gymnastics" effect, rapidly opening and closing blood vessels to enhance circulation and lymphatic drainage.
Research on contrast therapy shows enhanced recovery in athletes, reduced inflammation markers, and improved immune function. The combination appears to optimize your body's natural healing mechanisms.
What Our Clients Experience
Contrast therapy clients get both relaxation and stimulation in one session. They typically start with 15-20 minutes in the infrared sauna, followed by 2-3 minutes in the cold plunge, then return to gentle heat to finish.
"It's the perfect balance," explains a client who uses contrast therapy for fibromyalgia management. "I get the deep relaxation from the sauna and the energizing effects from the cold. I leave feeling both calm and alive."
The experience is:
Deeply restorative yet energizing
More comprehensive than either therapy alone
Surprisingly addictive once you experience the full cycle
Effective for both acute and chronic inflammatory conditions
So Which Should You Choose?
The answer depends on your specific needs, preferences, and lifestyle:
Choose infrared sauna if you:
Deal with chronic stress or anxiety
Prefer gentle, meditative experiences
Have sleep issues or need a nervous system calming
Choose cold plunge if you:
Need energy and mental clarity
Enjoy intense but brief challenges
Want to build stress resilience
Prefer immediate, energizing effects
Choose contrast therapy if you:
Want comprehensive inflammation and recovery management
Enjoy varied, dynamic experiences
Have time for longer sessions
Want both relaxation and energization benefits
Your Next Steps
Start with whichever approach appeals to you most. Consistency matters more than perfection for getting lasting anti-inflammatory effects. Many clients begin with one modality and gradually add the other as they become more comfortable.
Consider your current stress levels, energy needs, and schedule when making your choice. And remember, you can always experiment with different approaches to find what works best for your body and lifestyle.
The most important step is simply starting. Your inflammation levels, and overall well-being, will thank you for taking action.
To experience the anti-inflammatory benefits for yourself book a session and discover which approach resonates with your body's unique healing needs.
3 Breathing Drills to Flip Your 'Stress Switch' in 60 Seconds
You're in the middle of a heated meeting when your chest tightens.
Your heart pounds as you sit in traffic, running late again.
Your mind races at 10 PM as you try to wind down, replaying the day's stresses.
Sound familiar?
Most people don't realize they carry a built-in stress switch. This switch has been flipped to "ON" for so long, we've forgotten what "OFF" feels like. We're stuck in fight-or-flight mode, treating everyday challenges like saber-toothed tigers.
But here's what changes everything: you can flip that switch back. And it takes less than 60 seconds to get started.
The Science Behind Your Stress Switch
Your autonomic nervous system, the part of your nervous system that operates automatically without your control, functions like a see-saw. On one side sits your sympathetic nervous system—your stress response, designed for genuine emergencies. On the other side is your parasympathetic nervous system—your rest-and-digest mode, where healing and recovery happen.
The problem? Modern life keeps us tilted toward stress, even when we're physically safe.
Here's where breathing becomes your secret weapon. Your breath is the only part of your autonomic nervous system you can consciously control. When you breathe deliberately, you send a direct message to your vagus nerve: "We're safe. You can relax now."
Why 60 seconds? That's how long it takes for your nervous system to register the shift and begin cascading calming signals throughout your body.
Drill #1: The Reset Breath
When to use it: Those sudden stress spikes, like difficult conversations, unexpected challenges, or moments when you feel overwhelmed.
The technique:
Exhale completely through your mouth
Inhale through your nose for 4 counts
Hold for 7 counts
Exhale through your mouth for 8 counts
Repeat 3-4 times
What it does: This 4-7-8 pattern activates your parasympathetic nervous system by emphasizing the exhale. The extended exhale tells your body the threat has passed, immediately lowering your heart rate and blood pressure.
Pro tip: The counting gives your mind something to focus on, breaking the stress-thought spiral.
Drill #2: The Flow State Activator
When to use it: Before important tasks, presentations, or any time you need peak mental performance.
The technique:
Sit or stand tall with your shoulders relaxed
Breathe in for 5 counts through your nose
Breathe out for 5 counts through your nose
Continue for 1-2 minutes, focusing on the rhythm
What it does: This coherent breathing pattern synchronizes your heart rate variability, creating the optimal state for focus and decision-making. You're not trying to relax completely with this breathing technique - you're finding that sweet spot where you're calm but alert.
The science: This 5-5 rhythm enhances cognitive function and emotional regulation, key components of flow state.
Drill #3: The Evening Wind-Down
When to use it: The transition from work mode to rest mode, especially when your mind is still racing from the day.
The technique:
Lie down comfortably or sit in a chair
Place one hand on your chest, one on your belly
Breathe slowly through your nose, expanding only your belly
The hand on your chest should barely move
Continue for 2-3 minutes, letting each exhale carry away the day's tension
What it does: Belly breathing stimulates your vagus nerve and triggers the relaxation response. It's like switching your nervous system from a Ferrari to a gentle bike ride.
The connection: Quality breathing leads to quality sleep, which affects everything from immune function to emotional resilience, core elements good recovery and well-being.
Putting It All Together
The beauty of these techniques is in knowing which one to reach for in any given moment:
Acute stress moment? Reset Breath
Need to perform? Flow State Activator
Time to unwind? Evening Wind-Down
Start with one technique and practice it daily for a week. Consistency matters more than perfection. Your nervous system learns through repetition, and soon these responses become automatic. When that happens, you’ll naturally notice lower stress and higher performance.
The compound effect is remarkable. Regular practitioners report better sleep, clearer thinking, improved relationships, and a general sense of being less reactive to life's inevitable challenges.
Your Next Step
Here's your challenge: The next time you feel stress creeping in, try the Reset Breath before reaching for your phone, coffee, or any other distraction.
Just take 60 seconds to do this first.
Notice what happens. Notice how different you feel.
This is just the beginning. These breathing drills are one piece of a larger puzzle on deep health. Our approach to total wellness that includes stress management, movement, recovery, and mindful practices. When you start to see stress not as something that happens to you, but as something you can actively manage, everything changes.
Infrared Sauna Benefits - Why Flow Spa’s New Heat Sanctuary Is Your Shortcut to Deep Recovery
Feel the (Gentle) Burn — Without the Blowtorch
Traditional Finnish saunas crank the air temperature past 180 °F. Our brand‑new two‑person far‑infrared sauna at Flow Spa warms you directly with penetrating light waves at a comfortable ~150 °F. You sweat sooner, stay in longer, and reap similar cardiovascular effects to moderate exercise at a fraction of the heat load .
How Infrared Differs From Traditional Saunas
7 Science‑Backed Infrared Sauna Benefits
Stronger Heart & Healthier Blood Pressure – regular sessions improve vascular flexibility and can lower blood pressure.
Faster Muscle Recovery – a 2023 study showed a single 20‑minute infrared session cut next‑day soreness.
Melt‑Away Stress – infrared heat activates your parasympathetic nervous system, calming cortisol.
Glowing, Collagen‑Rich Skin – better micro‑circulation supports collagen production.
Detox‑Level Sweating – intense but comfortable sweat mimics moderate cardio.
Metabolic Boost & Calorie Burn – raised heart rate gently increases energy expenditure.
Joint & Chronic‑Pain Relief – heat loosens stiff joints and eases chronic discomfort.
Step Inside Flow Spa’s New Infrared Suite
Comfortable ~150 °F cabin engineered for optimal far‑infrared penetration
Plug‑in sound system with auxiliary input—stream your own audio or let our curated spa‑music playlists carry you away
Two‑person ergonomic layout so you can stretch out or share the experience
Direct access to our cold‑plunge tub if you fancy contrast therapy
Note: We keep things simple—no flashing chromotherapy lights, just pure, focused heat for maximum relaxation.
What to Expect in Your First Session
Hydrate: Arrive well‑watered; bring a refillable bottle.
Ease In: Start with 15–20 minutes at ~140 °F and work toward the full ~150 °F.
Listen to Your Body: Light perspiration within 5 minutes is normal. Step out if dizzy.
Cool Rinse or Cold Plunge: Contrast therapy amplifies circulation and recovery.
Post‑Sauna Chill: Give yourself at least 10 minutes to relax before diving back into daily life.
Learn more about pricing and try the infrared sauna out today.
Safety First
Infrared sauna therapy is generally safe, but consult your healthcare provider if you:
Are pregnant or trying to conceive
Have uncontrolled hypertension or cardiovascular disease
Take medications that impair sweating or heat tolerance
Recently had surgery or acute injuries
Ready to Experience the Heat?
Click Book Now or call 705‑230‑8575 to reserve your private cabin at Flow Spa, Peterborough’s home for relaxation and recovery.
Discover firsthand how the infrared sauna benefits you’ve read about can become part of your weekly wellness ritual.
Your body and mind will thank you.
15 Holiday Stress Tips: Stay Healthy and De-Stress
Understanding the Causes of Holiday Stress
The holidays are meant to be a joyful time, but they can also bring with them a lot of stress.
Spending money, juggling too many events, and trying to make everything perfect can leave you feeling overwhelmed.
Recognizing the specific things that stress you out—whether it’s time, finances, or family obligations—is the first step toward making the season more enjoyable.
When you know what’s causing the stress, you can take steps to address it.
Exploring Emotional Pressures Around Holiday Expectations
Many people feel the holidays should be flawless—the perfect gifts, meals, and decorations. This pressure can grow when you compare yourself to others on social media. But it’s important to remember that real joy comes from being with loved ones, not from achieving perfection.
Focus on making memories and sharing laughs instead of trying to impress others.
Recognizing Physical Signs and Symptoms of Seasonal Overwhelm
Stress doesn’t just affect your mind; it can also affect your whole body through the 6 dimensions of Deep Health.
Signs of holiday stress include feeling tired, getting headaches, tight muscles, or even getting sick more often. These symptoms are your body’s way of telling you to slow down. Pay attention to how you’re feeling and make time for rest, hydration, and relaxation to stay healthy during the season.
Embracing a Mindful Approach to Managing Holiday Stress
Mindfulness means staying focused on the present moment instead of worrying about the past or future. Practicing mindfulness can help you enjoy the little moments that make the holidays special. Write down what you’re grateful for, savor meals slowly, or take a walk outside.
Just a few minutes of deep breathing or quiet reflection each day can help you feel calmer and more centered.
Make mindfulness part of your holiday traditions and encourage your family to join you.
Tip #1: Simplifying Your Holiday Commitments
The holidays don’t have to be packed with activities and obligations.
Focus on what matters most.
Focusing on Experiences Over Material Gifts: Instead of buying lots of presents, spend time with loved ones. Plan activities like a movie night, baking cookies, or taking a walk in the snow.
Embracing Minimalist Decorations for a Calmer Atmosphere: Simplify your holiday decorations. Choose a few that make you happy and let go of the rest. Natural touches like pinecones or candles can make your home feel cozy and peaceful.
Tip #2: Prioritizing Self-Care Amid the Festivities
Don’t forget to care for yourself during this busy time.
Carving Out “Me Time” for Relaxation and Quiet: Spend time each day doing something that helps you relax, like enjoying a cup of tea, reading a book, or taking a bath.
Scheduling Short Wellness Breaks Between Social Events: If your schedule is full, take small breaks to stretch, meditate, or listen to calming music. These moments can refresh your energy.
Tip #3: Maintaining a Balanced Holiday Diet
Holiday treats are part of the fun, but balance is key.
Savoring Holiday Treats in Moderation: Enjoy your favorite holiday snacks, but don’t overindulge. Eat slowly and appreciate each bite.
Preparing Nutritious, Comforting Meals in Advance: Make healthy meals ahead of time, like soups or casseroles, so you have something nourishing to eat when you’re busy.
Tip #4: Staying Physically Active Despite the Hustle
Staying active can help you feel less stressed and more energized.
Turning Winter Activities into Fun Exercise Opportunities: Sledding, ice skating, or walking outside can be great ways to stay active while enjoying the season.
Incorporating Quick Home Workouts to Energize Your Days: If you’re short on time, try short workouts like yoga or jumping jacks to boost your mood and energy.
Tip #5: Creating a Budget and Sticking to It
Money worries can add to holiday stress, but planning ahead can help.
Setting Clear Financial Limits to Reduce Anxiety: Decide how much you can spend and stick to your budget. Share your plans with family to manage expectations.
Discovering Low-Cost or Free Holiday Entertainment: Look for inexpensive ways to celebrate, like watching holiday lights, making crafts, or hosting a potluck dinner.
Tip #6: Learning to Say “No” with Confidence
You don’t have to do everything people ask of you.
Setting Boundaries and Avoiding Overcommitment: Politely decline invitations or tasks that make you feel stressed. Focus on what matters most to you.
Putting Your Well-Being First When Accepting Invitations: Only say yes to activities that make you happy and don’t overwhelm you. Taking care of yourself benefits everyone.
Tip #7: Cultivating Mindfulness and Inner Peace
Staying calm can help you enjoy the holidays more.
Practicing Simple Breathing Techniques for Instant Calm: Deep breathing can help you relax when you’re feeling overwhelmed. Breathe in for four counts, hold it for four counts, and breathe out for four counts.
Using Guided Meditation Apps to Relax the Mind: Apps like Calm or Headspace can help you take a few minutes to center yourself and find peace.
Tip #8: Managing Family Dynamics with Grace
Family gatherings can sometimes be tricky, but planning can help.
Preparing for Emotional Conversations: Think ahead about how to handle tough conversations with kindness and patience.
Focusing on Shared Values Rather Than Disagreements: Stick to common ground to keep family time positive and enjoyable.
Tip #9: Unplugging and Finding Digital Balance
Too much screen time can make you feel disconnected.
Reducing Screen Time During Family Gatherings: Put your devices away when you’re with family to focus on real-life connections.
Scheduling Tech-Free Evenings for Meaningful Connections: Plan tech-free nights where you play games, share stories, or enjoy other activities together.
Tip #10: Prioritizing Sleep for Better Mood and Health
Getting enough rest is crucial for staying healthy and happy. It’s no different during the busy holiday season.
Implementing a Consistent Bedtime Routine: Go to bed at the same time every night and wind down with relaxing activities like reading or stretching.
Using Calming Scents and Sounds to Enhance Rest: Lavender, soft music, or white noise can make it easier to fall asleep and stay rested.
Tip #11: Creative Ways to Celebrate Traditions Without Stress
Incorporating Non-Traditional Rituals That Bring Joy: Try something new, like having a pajama day or baking together. It doesn’t have to be fancy to be fun.
Inviting Loved Ones to Collaborate on New Customs: Work on holiday projects or recipes together to make unique memories.
Tip #12: Transforming Holiday Chores into Enjoyable Activities
Turning Gift Wrapping into a Relaxing Music Session: Play holiday music while wrapping gifts to make it enjoyable.
Making Cleanup Fun with Family “Reward Systems”: Turn chores into a game and reward everyone with a fun activity, like a movie night.
Tip #13: Emphasizing Gratitude and Positive Mindsets
Celebrating Small Wins Throughout the Season: Be proud of small achievements, like finishing your shopping early or making someone smile.
Journaling or Sharing Thankful Moments Daily: Reflect on or share something you’re grateful for each day to stay positive.
Tip #14: Exploring Professional Help if Stress Becomes Overwhelming
Sometimes, extra support is needed, and that’s okay.
Speaking with a Counselor or Therapist: Talking to a professional can help you manage stress and find solutions.
Utilizing Online Support Groups for Guidance: Join groups where people share tips and encouragement for managing holiday stress.
Tip #15: Reflecting on Lessons Learned for Future Holidays
Noting Which Traditions Uplift Your Spirits: Focus on activities that bring you joy and repeat them next year.
Adjusting Plans Next Year for a More Relaxed Celebration: Use what you’ve learned to make next year’s holidays even better and less stressful.
Embracing a Calm, Joyful Holiday
The holidays should be a time for joy and connection.
By following these tips, you can reduce stress and enjoy the season more.
Take care of yourself and make the most of this special time with the people you love!
About the Author: RJ Kayser is a Board-Certified Health Coach and the Founder of Flow Spa. With a mission to inspire and elevate, RJ Kayser’s work is a testament to his belief that great stories and intentional living can transform the way we connect with the world—and ourselves.
8 Deep Health Tips For Staying Healthy During The Holidays
The holiday season brings joy and celebration, but it can also bring its fair share of challenges.
Here's your Deep Health guide to staying healthy and balanced during this festive time of year.
To navigate through this magical yet demanding time of year, consider these practices to support your deep health.
1. Master Stress Management
Holiday preparations often feel chaotic. An abundance of social events, family gatherings, and endless to-do lists can create tension for us.
Try breaking your day into chunks using time-blocking.
Time-blocking becomes your invaluable ally during this particularly busy period. Establish and maintain clear boundaries between focused work periods and essential rest intervals.
Work for 25 minutes, then take a short break.
Make a list of what's truly important versus what's optional. This helps you use your energy wisely.
2. Navigate Holiday Eating
Eat slowly and enjoy every bite.
Try to eat healthy 80% of the time, saving 20% for holiday treats.
This way, you won't feel guilty or need extreme New Year's diets.
3. Keep Moving
Bad weather doesn't mean you can't exercise.
Try quick HIIT workouts indoors.
Do simple exercises while doing daily tasks - like leg lifts while washing dishes.
The goal is to keep moving, even if you need to change your usual routine.
4. Boost Your Immune System
Winter and busy schedules can weaken your immune system. Take vitamin D if you're not getting much sun. Eat fermented foods for gut health.
Choose colorful fruits and vegetables.
Explore the benefits of stress-fighting adaptogenic herbs such as ashwagandha or rhodiola.
Try adding more fermented foods to promote optimal gut health and immune function.
Drink plenty of water, especially when indoor heating makes the air dry.
5. Prioritize Mental Health
In talking to Chris, one of our psychotherapists the other day, I realized that the holidays can bring up various emotions, from joy to loneliness.
It's normal to feel both happy and sad during the holidays.
If you know this time of year can hit you hard, schedule regular check-ins with trusted friends who can provide support.
Develop the practice of accurately identifying and naming your specific emotions as they arise.
This increased emotional awareness helps you to cope with overwhelming moments throughout the season.
Talk regularly with friends or professionals who can support you.
Learn to name your feelings as they come up - this helps you handle tough moments better.
6. Practice Mindful Gift-Giving
Consider giving experiences instead of things.
Choose gifts that help people learn or create memories. Research shows that experience gifts build stronger connections than physical presents. When buying items, pick ones that match what people really care about.
7. Prevent Burnout
Know your limits with social events and stick to them.
Maintain firm boundaries where you need to during the holiday social season to protect your energy and well-being.
If you need alone time to recharge, plan for it. Introverts need to deliberately plan more recovery time between social events to recharge.
Think of your energy like a battery that needs regular charging. Make time for quiet moments away from holiday demands.
8. Embrace Self-Care
Make self-care a daily habit to support your well-being this time of year. Combine both active and restful recovery activities within your daily routine. Try relaxation techniques like deep breathing or meditation. Also, explore beneficial practices like massages or therapeutic float sessions. These methods help reduce stress and help your body and mind recover.
Using these simple tips can help you stay healthy and happy during the holidays. You'll be able to enjoy the season's magic while taking good care of yourself.
8 Powerful Protocols for Stress Relief and To Reclaim Your Inner Calm
Imagine a life free from the clutches of stress, where inner peace reigns supreme.
Brace yourself for a transformative journey as we unveil eight game-changing stress relief protocols.
These aren't your run-of-the-mill relaxation techniques; they're powerful, scientifically-backed strategies designed to reclaim your well-being.
Ready to increase your vitality and embrace a life of calm?
Let's dive in and discover how you can become the master of your stress, not its victim.
1. Daily Meditation: The Foundation of Stress Relief
Meditation stands as a fundamental pillar in the realm of effective stress management. This ancient practice, now backed by modern scientific research, offers a powerful antidote to the daily pressures of contemporary life. By dedicating a mere 10-15 minutes each day to mindfulness practice, you can embark on a transformative journey that not only significantly reduces stress levels but also cultivates a more resilient and balanced state of mind.
The beauty of meditation lies in its simplicity and accessibility. It requires no special equipment or expensive memberships, just a quiet space and a willingness to turn inward. Through regular practice, individuals often report a cascade of positive effects that extend far beyond stress reduction. These benefits include improved focus and concentration, enhanced emotional regulation, better sleep quality, and even physical health improvements such as lowered blood pressure and reduced chronic pain.
Meditation serves as a powerful tool for improving overall mental health. It can help alleviate symptoms of anxiety and depression, boost self-awareness, and foster a greater sense of inner peace and contentment. By creating a daily ritual of mindfulness, you're essentially training your brain to respond more calmly to stressors, building a mental resilience that can serve you well in all aspects of life.
Benefits of daily meditation:
Reduces anxiety and depression
Improves focus and concentration
Enhances emotional regulation
Promotes better sleep quality
To get started, try a simple breathing meditation. Find a quiet space, sit comfortably, and focus on your breath for a few minutes each day.
2. Schedule an Hour Weekly to Recharge
In our increasingly hectic and demanding lives, it has become more crucial than ever to carve out dedicated time for self-care and relaxation. The constant barrage of responsibilities, deadlines, and digital distractions can easily overwhelm us, leading to chronic stress and burnout. By consciously scheduling an hour each week for activities that truly rejuvenate and nourish your mind, body, and spirit, you can create a powerful buffer against the pressures of daily life. This intentional act of self-care can work wonders for stress relief, providing a much-needed break from the chaos and allowing you to recharge your mental and emotional batteries.
This weekly ritual of relaxation serves as a gentle reminder that your well-being matters and deserves priority. It's not just about taking a break; it's about actively engaging in activities that bring you joy, peace, and a sense of renewal. Whether it's indulging in a leisurely bath, losing yourself in a good book, practicing gentle yoga, or pursuing a beloved hobby, this dedicated hour becomes a sanctuary of calm in the midst of life's storms. By consistently honouring this commitment to yourself, you're not only managing stress in the moment but also building resilience for future challenges.
Ideas for your weekly recharge hour:
Take a relaxing bath
Read a book for pleasure
Practice yoga or gentle stretching
Engage in a favorite hobby
Remember, this time is for you. Treat it as a non-negotiable appointment with yourself.
3. The Quick Reset: 4 Deep Breaths
When life throws unexpected curveballs and stress levels soar, having a quick and effective reset technique at your disposal can be a game-changer. The 4 deep breaths method stands out as an elegantly simple yet remarkably powerful stress relief protocol that you can employ anywhere, at any time, without any special equipment or preparation. This versatile technique harnesses the natural calming power of controlled breathing to rapidly shift your body and mind from a state of stress to one of relative calm and clarity.
The beauty of this method lies in its accessibility and immediate impact. Whether you're facing a high-pressure situation at work, navigating a challenging personal interaction, or simply feeling overwhelmed by the demands of daily life, these four deep breaths can serve as a momentary oasis of tranquillity. By focusing your attention on your breath and engaging in this brief but intentional practice, you can effectively interrupt the stress response cycle, allowing your nervous system to recalibrate and your mind to regain its composure.
How to perform the 4 deep breaths reset:
Inhale deeply through your nose for 4 counts
Hold your breath for 4 counts
Exhale slowly through your mouth for 4 counts
Repeat this cycle 4 times
This quick reset can help calm your nervous system and bring you back to a state of balance in just a minute or two.
4. 4-7-8 Breathing: A Powerful Stress-Busting Technique
The 4-7-8 breathing technique, a structured and powerful approach to breathwork developed by Dr. Andrew Weil, offers a potent method for managing stress and promoting relaxation. This carefully crafted breathing pattern leverages the body's natural rhythms to induce a state of calm, making it an invaluable tool in our stress-relief arsenal. By engaging in this deliberate breathing exercise, practitioners can tap into the body's innate ability to self-regulate, effectively countering the physiological effects of stress and anxiety. The beauty of this technique lies not only in its simplicity but also in its profound impact on both the body and mind, providing significant and immediate stress relief benefits that can be felt even after just a few cycles of practice.
Steps for 4-7-8 breathing:
Inhale quietly through your nose for 4 seconds
Hold your breath for 7 seconds
Exhale completely through your mouth for 8 seconds
Repeat this cycle 4 times
Practice this technique twice daily for maximum stress relief benefits.
5. Taking Sabbaticals: Extended Breaks for Deep Renewal
While not universally feasible, the practice of taking occasional sabbaticals can yield profound benefits for both stress relief and personal growth. These extended breaks from routine work and responsibilities offer a unique opportunity to step back, reflect, and recharge on a deeper level than typical vacations allow. Sabbaticals provide individuals with the time and space to explore new interests, gain fresh perspectives, and engage in meaningful self-discovery. This intentional pause in one's career or daily life can lead to increased creativity, enhanced problem-solving abilities, and a renewed sense of purpose upon return. The extended nature of sabbaticals allows for a more comprehensive reset of one's mental and emotional state, potentially leading to long-lasting improvements in overall well-being and stress management.
Benefits of sabbaticals:
Complete mental and physical reset
Opportunity for self-reflection and personal development
Enhanced creativity and problem-solving skills
Improved work-life balance
Even if a full sabbatical isn't possible, consider taking extended weekends or "staycations" for mini-sabbaticals.
6. No Work Weekends: Reclaiming Your Personal Time
In our hyper-connected digital age, the boundaries between work and personal life have become increasingly blurred, making it all too easy for professional responsibilities to encroach upon our precious weekend time. This constant connectivity can lead to heightened stress levels, diminished work-life balance, and eventual burnout. Recognizing this challenge, implementing a strict "no work weekends" policy emerges as a powerful and essential stress relief protocol. By consciously setting aside dedicated time for rest, relaxation, and personal pursuits, individuals can create a much-needed buffer against the relentless demands of the modern workplace.
This intentional separation between work and personal time not only allows for physical and mental recuperation but also fosters a healthier relationship with one's career. It provides an opportunity to engage in activities that bring joy, nurture relationships, and promote overall well-being. By consistently honoring this boundary, you're likely to return to work on Monday feeling refreshed, reinvigorated, and more productive, ultimately benefiting both your personal life and professional performance.
Tips for maintaining work-free weekends:
Set clear boundaries with colleagues and clients
Turn off work-related notifications
Plan enjoyable activities for your weekends
Practice saying "no" to work-related requests during your off time
By protecting your personal time, you'll return to work more refreshed and productive.
7. Done for the Day Time: Creating a Clear Work-Life Boundary
Establishing a clear "done for the day" time is a powerful strategy for managing work-related stress and enhancing your overall quality of life. By implementing a consistent end-of-work routine, you create a distinct boundary between your professional and personal life, allowing for better mental separation and relaxation. This practice not only helps in reducing the constant pressure of work-related thoughts during off-hours but also promotes a healthier work-life balance, leading to improved well-being and increased job satisfaction. Even better, having a set "done for the day" time can boost productivity during work hours, as it encourages more focused and efficient task completion within a defined timeframe.
Steps to implement a "done for the day" routine:
Set a specific time to end your workday
Create a shutdown ritual (e.g., tidying your workspace, reviewing tomorrow's tasks)
Physically leave your workspace if possible
Engage in a relaxing activity to transition into personal time
This practice helps create a mental shift from work mode to relaxation mode, reducing stress and improving work-life balance.
8. Pull Instead of Push Work: A Stress-Reducing Productivity Approach
The concept of "pull" work, as opposed to "push" work, represents a paradigm shift in how we approach tasks and manage our workload. This innovative approach to productivity can significantly reduce stress levels while simultaneously enhancing overall job performance and satisfaction. By adopting a pull work methodology, individuals can create a more balanced and sustainable work environment, leading to improved mental well-being and increased efficiency in task completion. This strategy empowers employees to take greater control over their workflow, allowing them to focus on high-priority tasks and minimize the overwhelming feeling often associated with traditional "push" work systems.
Key principles of pull work:
Focus on one task at a time
Complete current tasks before taking on new ones
Limit work in progress
Prioritize based on importance and urgency
By switching to a pull work approach, you can reduce the overwhelming feeling of having too much to do, leading to less stress and more accomplishment.
Your Path to Stress Relief
Incorporating these eight stress relief protocols into your life can lead to significant improvements in your overall well-being. Remember, stress relief is a journey, not a destination. Be patient with yourself as you implement these techniques, and don't hesitate to seek professional help if you're struggling with chronic stress.
At Flow Spa, we're committed to supporting your journey towards a stress-free life. Consider complementing these protocols with our stress-relief services, such as float therapy or massage, for an even more comprehensive approach to stress management.
Start your stress relief journey today, and discover the peace and balance you deserve.
Escape The Burnout Cycle With These 7 Self-Care Strategies
Escape The Cycle of Burnout With These Self-Care Strategies
In today’s fast-paced world, the push for personal growth often sets a relentless pace. The constant drive to be better and do more creates a paradox where the goal of self-improvement itself leads to burnout, impacting your mental, emotional, and physical health.
Ultimately, striving for perfection in every aspect of self-improvement seeds constant dissatisfaction, trapping you in a cycle of unfulfilled expectations and diminished well-being.
In this article, courtesy of Flow Spa, we’ll go over several things you can do to prevent burnout and live your best life.
Stop Ignoring Your Needs
Ignoring the signs of stress, exhaustion, or emotional strain only hastens your journey to burnout, as it blocks you from tackling the root causes. Networking and nurturing professional relationships are crucial, as they open up new opportunities and offer support. However, these activities also require a significant investment of time and energy. It's essential to maintain these connections by reaching out to your contacts a few times a year. Be cautious, as failing to address the underlying issues can turn even these beneficial efforts into additional sources of stress.
Tame The Overwhelm of Ambitious Goals
You set ambitious goals, aiming to improve every facet of your life simultaneously. This ambition, though admirable, can quickly become your Achilles' heel. The pressure to achieve these goals can become overwhelming, leading to a sense of failure and burnout. It’s like running a marathon with no finish line in sight; the constant strain without respite drains your energy and dampens your spirit. It’s much better to make SMART goals, which are measurable and, more importantly, attainable.
Watch Out For The Trap of Perfectionism
Striving for perfection in every aspect of your life sets you up for unrealistic expectations and continuous dissatisfaction. This quest often leads to feeling perpetually inadequate, with goals always just beyond reach. Over time, the disappointment of not meeting these expectations erodes your confidence and accelerates burnout. The drive for flawlessness in both your career and personal life traps you in a cycle of never feeling good enough. However, it’s important to realize that everyone makes mistakes and that sometimes, failure leads to opportunity.
The Cost of Continuous Hustle
Neglecting rest and relaxation in your quest for constant self-improvement depletes your mental and physical energy, raising the risk of burnout. Constant activity without adequate rest can leave you feeling drained and vulnerable to burnout. Make time for relaxing hobbies, or consider unplugging from technology on a regular basis. These are easy ways to give your mind and body a break so you can be your best possible self.
Don’t Sacrifice Relationships
Your relentless focus on self-improvement can unintentionally alienate you from friends, family, and loved ones. Relationships require time and attention to flourish. By investing all your energy into personal growth, you may neglect these crucial connections, leading to isolation. This loneliness can compound the feelings of burnout, creating a cycle that’s hard to break. It’s a good idea to set time aside each week to spend quality moments with your friends and loved ones.
Stop Disregarding Your Inner Voice
Your body and mind give signals when you’re pushing too hard. Ignoring these warnings and continuing to strive beyond your limits can have serious consequences. Listening to your intuition and giving yourself permission to take breaks are crucial steps in preventing burnout. It’s important to remember that slowing down doesn’t mean you’re giving up; it means you’re giving yourself the chance to continue.
Avoid Losing Your Sense of Self
An overemphasis on self-improvement can blur the line between who you are and who you aim to be, risking a loss of self-identity and increasing your vulnerability to burnout. This obsession may cause you to pour energy into transforming yourself, neglecting your true self in the process. This misalignment between your real self and the ideal self you strive for can lead to a profound sense of dissatisfaction. Recognizing and mitigating this overemphasis is crucial in preventing burnout and preserving your sense of identity.
The journey of self-improvement is filled with opportunities for growth and learning. However, it’s essential to approach this journey with a sense of balance and self-awareness to avoid the pitfalls of burnout. Remember, the goal is not to achieve perfection but to make progress in a way that is sustainable and fulfilling. By being mindful of the warning signs and prioritizing your well-being, you can enjoy the journey of self-improvement without sacrificing your health and happiness.
Let’s strive for a balanced approach to personal growth, where self-compassion and realistic goals lead the way to a rewarding and balanced life.
Learn more about our services designed to help you relax and rejuvenate, visit Flow Spa today!
How To Relieve Stress During Back-To-School Time
6 Tips For a Stress-Free Fall
Wouldn’t it be nice if Back To School could be stress-free?
I don’t know anyone who actually thinks this time of year is stress-free. We frantically try to relax for Labour Day only to be thrust into the muck of the first day of school.
If only life could be like that Staples commercial that plays “The Most Wonderful Time of the Year” song for Back To School time.
Traffic is crazy. We know sniffles will be spreading soon. We experience the life transition of the kids growing up and going off to school or starting a new chapter.
When everything feels so chaotic it’s hard to keep a perspective on what we can control.
With back-to-school time, we start thinking and worrying about all those things that feel so stressful as we head into the darker and colder months.
That tickle in the back of your throat becomes a pervasive thought that maybe you’re getting sick.
All the things you have to do start piling up.
It feels like there’s no time to yourself.
But we do have the power to stop this rumination from getting out of control.
Our thoughts and actions are some of the few things we can have complete control over with practice.
And it’s simple actions during busy times of the year that will make us Unstressable and save us from burning out completely.
It’s not about trying to cram in more, but about taking the right actions to manage stress well.
While there are nearly infinite things we can do to work on improving our health, it’s not about having the perfect 3-hour morning routine, fancy biohacking gadgets, or any fad diet that quickly goes out of style.
These are just a few starting points that most people find doable. Pick just one of these at a time to work on that feel most ready to take action on:
Take 15-Minutes To Plan Your Week
Have 5-10 Minutes a Day To Breathe and Ground Yourself
Add in 1-2 Good Nutrition Practices To Keep Your Body and Especially Your Immune System Healthy
Improve Your Sleep Hygiene and Bedtime Routine
Write Down 3 Things You Are Grateful For Each Day
Get 10-15 Minutes of Outdoor Activity Daily
Plan Your Day to Stay Stress-Free
A well-structured day helps keep stress at bay. Set aside time for your tasks, prioritize what’s important, and be sure to include breaks. This isn’t always realistic but we do our best to feel our best.
Strive for progress over perfection.
Take Time for Yourself Each Day
Self-care is crucial, especially during hectic times. Whether it’s a few minutes of meditation, a relaxing bath, or a visit to Flow Spa, make sure to dedicate time to recharge.
Include time for this in your week before you schedule tasks and appointments by using the Reverse Productivity Method.
Eat Slowly and Mindfully
Rushing through meals can add unnecessary stress. Mindful eating is a sneaky way to practice mindfulness without taking any additional time out to meditate.
Slow down, savour each bite, and practice mindful eating to improve digestion and reduce stress.
Improve Your Sleep Routine
A good night’s sleep is the foundation of a productive day. Set a consistent bedtime, create a calming pre-sleep routine, and ensure your sleep environment is comfortable.
Practice Gratitude Daily
Focusing on what you’re grateful for can shift your mindset and reduce stress. Take a moment each day to reflect on the positives, no matter how small. Let go of troubles from the past and think about the bright spots that bring you joy.
Get Outdoor Activity
Fresh air and physical activity are powerful stress relievers. Whether it’s a morning walk or an evening jog, spending time outdoors can significantly improve your mood and well-being.
While I like to get outside daily, even 15 minutes just three times per week is enough to reduce stress levels as the weather gets colder again.
One Action At A Time Is All It Takes
Work on taking action for a week and assess how it went for you. Keep doing it if it’s doing you some good, and if it isn’t, try something else!
I know that working on these habits can be challenging, which is why I’ve put together a Back To School Stress Challenge. It’s designed with quick actions and lessons to provide you with accountability and support as you work on these health goals.
The challenge is free to join for those committed to improving their well-being this fall. However, spots are limited due to the personalized attention I provide for everyone in the challenge through the Flow Coach platform.
If you're interested in learning more about the Back To School Stress Challenge and how it can help you create lasting health habits, click the link below to go to the sign up page.
4 Ways The Support of Psychotherapy with Harnessing Change in Peterborough Will Help You
Psychotherapy can have a profound impact on the social, mental, and emotional Deep Health domains of your life. That’s why we pursued ways to enrich these domains of Deep Health by adding psychotherapy to our services at Flow Spa.
We are dedicated to providing exceptional care and support through our partnership with Harnessing Change in Peterborough.
Here are four ways our psychotherapy services can help you on your journey toward mental well-being.
1. Incredible Empathy and Professional Care
One of the cornerstones of effective psychotherapy is the ability to empathize deeply with clients.
At Flow Spa, we pride ourselves on offering incredible empathy and professional care. Our therapists are not only skilled professionals but also compassionate listeners who genuinely care about your well-being.
We create a safe and supportive environment where you can openly explore your thoughts and feelings without judgment.
2. Extensive Training and Experience
Our team at Harnessing Change boasts extensive training and experience, ensuring that you receive the highest quality care. With 24 years of education in psychology, our therapists bring a wealth of knowledge and expertise to every session. We employ various therapeutic approaches, including narrative therapy, to tailor our services to your unique needs. Whether you're dealing with anxiety, depression, trauma, or relationship issues, our experienced therapists are here to guide you.
3. Choose the Right Therapist for You
Finding the right therapist is crucial for your healing journey. At Flow Spa, we offer a diverse team of therapists, each with their unique specializations to cater to your specific needs.
Chris Brown: Chris specializes in men’s work and men’s group offerings. His expertise in addressing issues specific to men can help you navigate challenges and foster personal growth.
Genevieve Brown: Gen focuses on dealing with trauma and enriching relationships. Her compassionate approach helps clients heal from past traumas and build stronger, more fulfilling connections with themselves and others.
4. Support for Couples, Families, and Individual Therapy
Our psychotherapy services at Flow Spa are designed to support a wide range of clients, including individuals, couples, and families. Whether you're seeking individual therapy to address personal issues, couples therapy to improve your relationship, or family therapy to enhance communication and harmony within your household, we have the expertise to help. We believe in the power of therapy to bring about positive change and growth in all aspects of life.
At Flow Spa, in partnership with Harnessing Change, we are committed to helping you harness the power of psychotherapy to transform your life. Our empathetic approach, extensive experience, and tailored therapy options ensure that you receive the support you need to thrive.
Take the first step towards a healthier, happier you by exploring our psychotherapy services today.
The Deep Health Guide To Becoming Unstressable - Free Download of the new eBook -
This guide is designed to help you understand all the ways stress impacts your health and provide examples of what you can do to reduce stress and restore balance in your life.
Often when I talk to clients they’re surprised to realize that our health is so multidimensional.
Health seems like it should mean tangible things, like physically being healthy enough to move well and not being injured or sick. But as we’ll explore in this guide, health is made up of 6 dimensions.
Master these dimensions of your health and you can master what it takes to become Unstressable and radically transform your health.
I’m working on getting this guide added as a Kindle book on Amazon for the minimum price it can be listed at but if you want instant access to the eBook as a PDF, click the link below.
Spring Cleaning For Your Stress
Spring has arrived, and with it comes the ritual of spring cleaning.
But this year, we're not just talking about dusting off your shelves or clearing out your garage.
It's time to consider a deep clean for your stress levels.
This post will guide you through identifying your stressors, tackling them one at a time, and seeking support from your circle.
Let's embark on this journey towards becoming Unstressable.
How To Relieve Stress and Keep It Away This Spring
Effective stress relief requires a strategic approach.
Here’s how you can spring-clean your stress:
Identify Where Your Stress Is Coming From
Is it all the spring cleaning you need to get done?
Making plans for the kids when they’re out of school this summer?
High-interest rates and the financial pressures they’re still putting on us all?
All of the above?
Stress ebbs and flows and while most of us are used to having some stress in our lives, there are times when stressors will clash together and peak. We can handle the stress that we see coming and have built up resilience for but this is the dangerous realm of creeping towards burnout and having nothing left to give.
Before reaching this point, get clear on what’s causing you stress in the past, in the present, and in the future.
There’s only so much that we can control but bringing awareness to the various stressors is the first step to conquering the ill effects of stress once and for all. This is a part of the philosophy of becoming Unstressable.
For more on this, read this article on Deep Health and Stressors and take the quiz to identify your stress fingerprint.
Work On One Action At A Time
You’ve identified what’s most stressful in your life right now, now what do you do about it?
We need to handle stressors better because the reality is that most stressors are not going away anytime soon.
Don’t try to tackle it all at once though. We are all notoriously bad at thinking we can change everything in one fell swoop.
But with many things to manage and competing priorities, the only realistic way to spring clean our stress for lasting stress relief is one step, one action at a time.
You will stick to what you’ve committed to better without getting overwhelmed.
Get Your Friends On Board
Go fast with stress relief alone, or go far together.
Most of us need help and support for stress relief in our lives.
It might seem like a good idea to focus on eliminating stress on your own because you can hunker down and get straight to it.
But leveraging the power of your social circle for support can be even more effective. Not only can friends offer practical help and emotional support, but assisting them in turn can provide a sense of purpose and mutual relief from stress.
Your friends all have things they’re stressing about and by helping them you will help relieve yourself of social stress by rising up together.
When You’re Ready, Here’s How We Can Help More
A Deep Reset For Your Stress
Float therapy is unparalleled relaxation. There are few treatments or experiences as effective at relieving stress across all six dimensions of our health at once.
When you’re redlining the burnout and need a complete reset of your nervous system, floating provides incredible stress relief.
Unstressable
Unstressable is a 6-week online program designed to coach you through everything you need to reclaim control over stress and use it to build resilience.
Together, we can turn the tide on stress and reclaim the more calm, focused, and joyful life you deserve.
I Challenged Myself To Meditate Daily. It Was Life-Changing
For the last year, I stopped meditating daily at the height of the worst year of my life, and it was a disaster.
But why did I stop?
Getting off track with habits that are good for us is something I hear about far too often. It’s easy to get off track when we’re busy and try to tackle too many things at once. Some practices are worth the effort though.
We all have a superpower waiting dormant within us that will defend us from burnout and enhance our focus to be laser-sharp.
Ever since I learned about the value of meditation and how it improves our brains in psychology class close to 15 years ago, I’ve appreciated the power that comes from this skill of honing our focus on the present moment and taming our thoughts.
It not only allows us to focus better, but it opens a whole world of physical and mental capacities that are untapped within us by making the flow state more accessible. Through learning to meditate I was able to push myself physically beyond what my body is normally capable of in training and competing as a strongman. Not being the typical body type for the sport, I’ve always attributed a big part of my success to my mental training to perform so well in competition.
But meditation isn’t only about getting your body to do things physically beyond your normal means, I also become so much more mentally resilient to stressful situations through learning how to hold my focus in the present moment instead of ruminating about the past or getting anxiously caught up in future what ifs.
And for the last year, I let my practice slip. I was regularly having panic attacks and uncontrollable anger at the slightest inconvenience, and I was an emotional mess. A big part of the reason I stopped meditating consistently is the same excuse most of us have about it when we say that there’s no point in meditating because we just can’t get our mind to turn off or we don’t have the time.
I knew I needed to make a change and I went back to the drawing board to figure out a solution.
I started using the Muse Headband daily again at the start of this year. The Muse Headband looks like a pair of sunglasses you put on behind your ears and across your forehead that reads your brainwaves and provides immediate sound feedback while you’re meditating. I figured the advantage to using the Muse is that it helps to guide your brain into a calmer state and gives you a follow up report of what your brain was doing during the meditation session.
Imagine the soundscape of sitting on a beach and listening to the waves and wind on the water. As you calm your brainwaves into a meditative state the wind settles and the waves get softer. You hear birds chirp as a reward signal that you’ve reached a meditative state. When you get distracted, like when you start thinking about the next task on your todo list, a future event, or any other thought, the wind picks up and the waves get rougher, immediately signalling to bring your attention back to the present moment.
I had forgotten how great it was to meditate and the joy of the soundscapes in Muse. There’s a blissful feeling that comes after meditation that you carry with you throughout the whole day. And with time, you start to reign in those intrusive thoughts pulling you out of flow and the present moment. Thankfully, and even more important to me, my emotions are back under control and I am far less anxious.
The skill and practice of meditation will make virtually everything else in your life better.
This can look like sitting cross-legged and doing a formal practice that you’d picture in your mind when you describe meditation, or it can look however you need it to be comfortable enough to keep it going consistently.
I’ll let you in on a little secret, I lay down on my bed when meditating and turn it into a replacement for an afternoon nap. When I started back up I had just herniated a disc in my lower back so sitting upright was out of the question and if that had to be a prerequisite of meditating then I’d be in too much pain to keep it up.
I’d suggest starting with more traditional meditation though. You’ll probably want to be in a comfortable position, seated or lying down is preferable to draw your attention to what your thoughts are doing in a non-judging way or focusing on your breathing.
For now, make your plan to meditate every day this week.
Then try to extend it to 30 days. The difference might be so subtle you hardly notice, but it’s life-changing and well worth it.
Do you have a regular meditation practice? Or what’s holding you back from being consistent with it?
Stress Isn’t Your Enemy
Taking power over stress with a growth mindset
Wrapping your mind around embracing stress as something that can work in your favour is easier said than done. But once you put this into practice, you will have a much clearer plan for handling your specific stressors.
Stress isn’t your enemy. You can harness it to do good in your life. It comes down to making a perspective shift in what stress means to you.
When you’re stressed, like really stressed, and you’re ready to explode this is the last thing that you want to hear. If that’s how you feel right now, take some time to recover before continuing to explore your mindset around stress.
If you’re ready to read on, let’s get to it.
Here’s the thing: We need stress to survive and thrive.
Stress is what gets us up and out the door to start our day and it drives us to want to achieve things.
How we perceive stress is a different process though.
The Two Mindsets
Our perception of stress is also known as our stress mindset.
The original work on understanding mindsets comes from Stanford psychologist Carol Dweck.
In her research, she presented a series of math problems to kids and found that some would give up very quickly when the challenge became too hard while others would persevere and embrace the hard questions.
Each kid had a natural orientation towards how they approached challenges with some rising to the occasion and others backing off. It was a character trait that Dr. Dweck named their “mindset” and the good news is that mindsets can be highly influenced. (This can also be bad news, but becoming aware of mindsets helps you to make informed decisions about their power).
For example, kids who successfully answered a math problem and were told "You are very smart" internalized this praise but were fixed on the idea that it was because they were smart that they solved the problem. This can be a problem because intelligence is more of a fixed trait and not something readily changeable. So when a “smart” kid struggles with a problem, they can give up quickly and move on to something they have more of a natural inclination for.
Other children were told "You got the right answer because you worked hard for it" and these kids were found to persevere longer on the more challenging math problems because working hard is something that is directly in their power to do, even if they aren’t the smartest. Framing success around effort is a cornerstone of a growth mindset.
So while we have a natural inclination towards being growth or fixed-oriented, and the way we were raised also influences this, we can take this understanding of how to build a growth mindset and apply it to areas of our lives where we face challenges, like with stress.
Our mindset is so important for how stress impacts us.
Our mindset towards the challenges and setbacks that cause stress lives on this same teeter-totter between something to avoid at all costs because we feel helpless about it, and oriented towards growth, in which we rise to the challenge even if it’s hard.
When we are more oriented towards a fixed mindset about stress then we see it as something bad.
Something to eliminate from our lives immediately and at all costs.
There’s nothing positive or enriching at all about stress. It makes us feel burnt out and overwhelmed.
Like being bombarded by demands from every direction while struggling to catch your breath. When we feel this way there’s no chance we’re going to voluntarily place more stress on our system, at least fully consciously.
Usually, a fixed mindset about stress and seeing it as always a negative thing comes from being in the situation of having too much going on for too long, one too many times. So now getting stressed beats down your resistance to handle further stressors.
And this is indeed different for everyone. We’ll talk about it more with the Stress Sweet Spot and finding your recovery zone, but as one example, individuals still suffering from PTSD have a different recovery profile to stressors because of past trauma.
However, seeing stress from a growth mindset accepts that it’s ok to be stressed out. It’s an indication that something has challenged you, but in being challenged, you can build resilience and become stronger and capable of handling more in the future. People who are growth-minded about stress are also more willing and able to use approach techniques for managing stress so that it is resolved and doesn’t become a pervasive and nagging issue as can happen with avoiding and running away from the stressor.
How Stress = Growth
The clearest analogy that most of us get about how stress promotes growth comes from the gym. Working out with the right amount of intensity is a stressor. Sure, we can do recovery workouts, like yoga, walks, and stretching, but the classic pumping iron puts stress on our bodies. Looking at this purely from the physical dimension of health first, this stress stimulates growth which in turn builds bigger and stronger muscles to handle more weight or reps over time. Adequate recovery is also required though so that we don’t just keep breaking down further, which leads to no progress and even overtraining, which is the exercise equivalent of burnout.
To complicate things further, our mental health can also dictate this pathway to productive growth or overtraining. If we view the training process as a positive because it allows us to build more physical resilience, our training trends towards that progress. But if we view it as too hard and uncomfortable to push a little bit further each training session, we tend to not make progress.
And this is also how our mindset can impact how we handle other stressors too. If your boss adds one more project to your desk and you believe that it’s overwhelming, it will be. But when you tell yourself you can handle it and get better or learn something new because of it, you’re heading more in the right direction with your stress mindset.
When we start to recognize these different scenarios in our lives more often, we gain power over the impacts these stressors have, allowing us to rise to the opportunity to grow from it and not see stress as an enemy.
Introducing Psychotherapy Services at Flow Spa: A New Path to Wellness
Welcome to a new chapter at Flow Spa, where we are thrilled to announce the introduction of psychotherapy services as part of our commitment to holistic wellness.
We have always been dedicated to fostering deep health, and now, we are taking a step further by integrating mental health into our care spectrum.
Why is Therapy Beneficial?
In life, we often encounter problematic relationships and challenging situations that can leave us feeling stuck or overwhelmed. Talk therapy offers a space for reflection, growth, and change. It's not just about addressing mental health issues; it's about empowering individuals to align their lives with their values, build confidence, and develop the skills and motivation to improve their situation.
Meet Our Psychotherapists: Christopher Brown and Genevieve Brown
We are delighted to introduce our experienced psychotherapists, Christopher Brown and Genevieve Brown, a husband and wife team with a rich background in Psychology. With a combined 24 years of education and practice, Chris and Gen are dedicated to helping people navigate life's difficulties and mental health challenges. Their client-centred approach fosters a unique therapeutic relationship where both therapist and client learn and grow together. Chris and Gen's flexible, integrative method ensures that therapy is tailored to meet each client's individual goals and needs.
Specialization in Building Strong Relationships
At Flow Spa, we understand the importance of relationships – with oneself, loved ones, and even pets. Chris and Gen specialize in working with individuals seeking personal development, those grieving a loss, and couples or groups looking to enhance their relationships. Their expertise perfectly complements Flow Spa's deep health model, emphasizing the interconnectedness of mind, body, and relationships.
Integrating Wellness and Psychotherapy
Our new psychotherapy services are designed to harmonize with Flow Spa's existing wellness offerings. This integration offers a comprehensive approach to health, addressing both physical and mental well-being. Whether you're floating to relax or engaging in therapy to reflect, our center provides a sanctuary for complete wellness.
Ready to embark on your journey to deeper health?
Book a 15-minute consultation with Chris or Gen and discover how psychotherapy can enrich your wellness experience.
Schedule your session now at https://harnessingchangepsych.janeapp.com/
At Flow Spa, your health and well-being are our top priority. We're excited to offer these new services and look forward to supporting you on your path to wellness.
For more information about our services or to get in touch, check out more information on our website or follow us on our social media channels.
5 Sneaky Ways Stress Sabotages Your Fat Loss (And What To Do About It)
Stress is a common part of our everyday lives, but it can have a significant impact on our health and wellness goals, especially when it comes to fat loss. While it's well known that stress can lead to emotional eating or skipping workouts, the effects of stress on fat loss are more complex and far-reaching.
In this article, we'll explore five ways stress can make fat loss more challenging, and provide strategies to help you manage stress and stay on track with your health goals.
Intensifies Hunger and Cravings
Stress can significantly impact our eating behaviours. When stressed, the body releases cortisol, a hormone that can increase appetite and cravings, particularly for high-fat, sugary, or salty foods. This is why those unhealthy snacks in the cupboard are so tempting when we stress eat. It's a coping mechanism where the brain seeks these comfort foods to counteract stress, often leading to overeating. This increased calorie intake can make it harder to maintain a calorie deficit, which is crucial for fat loss.
Small Actions To Try:
Practice mindful eating. Become fully aware and present while eating, savouring each bite, and listening to the body's hunger and fullness cues. Just eat your meal one bite at a time instead of shovelling food down unconsciously while watching TV. This mindful eating trick is hard to do at first when you feel like you’re starving stressed and want to cope by eating more but because it takes 20 minutes for your brain to get the fullness signal after you start eating, this helps to hit that point without stuffing yourself.
Try to do one minute of deep breathing, meditation, or yoga before your meal. These practices can help reduce the impulse to stress-eat and improve your mindful eating action as well.
Slows Metabolism By Suppressing Thyroid Production
Stress can negatively affect the thyroid gland, which plays a pivotal role in regulating metabolism. Chronic stress can lead to conditions where thyroid hormone production is reduced. This reduction can lead to a slower metabolism, meaning the body burns fewer calories at rest. A slower metabolism can make it more challenging to lose fat, as the body becomes less efficient at using energy.
Small Actions To Try:
Make sure that your diet is rich in nutrients that help to support thyroid health. This includes minerals like iodine, selenium, and zinc. Foods like seafood, nuts, seeds, and whole grains are great sources.
If you suspect a chronic issue with thyroid hormones, consult your doctor or a registered dietitian to get further support.
Drains Your Energy, Making You Too Tired to Work Out
High levels of stress can lead to both physical and mental fatigue. This exhaustion can make it challenging to find the motivation or energy to engage in physical activities, including workouts that help to promote fat loss. Exercise not only helps burn calories but also builds muscle, which can increase your resting metabolic rate. Without regular exercise, achieving a calorie deficit for fat loss becomes more difficult.
Small Actions To Try:
10-minute walks around your block after meals. When stress stacks up and time constraints are making it impossible to hit the gym, fit in shorter activities like going for a walk around your block or searching for a 10-minute stretching or home workout routine on YouTube.
These shorter activities can be more manageable and less daunting than longer workout sessions when you don’t have extra time in your schedule.
Interferes with Sleep
Quality sleep is crucial for weight management and overall health. Stress can lead to sleep disturbances like difficulty falling asleep or staying asleep, reducing the overall quality and quantity of sleep. Poor sleep can disrupt the balance of hunger hormones, like ghrelin and leptin, leading to increased appetite and a tendency to overeat. Additionally, lack of sleep can reduce energy levels, further impacting exercise routines and daily activity.
Small Actions To Try:
We love sleep around here and taking small actions to improve “sleep hygiene” is what can help to combat how stress is affecting your sleep.
Set a regular sleep schedule. Sticking to it even on weekends will help to regulate your sleep cycle even when highly stressed.
Create a more comfortable sleep environment by eliminating lights, using white noise or earplugs, and keeping your room cool or to the temperature you prefer.
Turn off screens an hour before bed and switch to other relaxing things like reading, yoga, meditation, or taking a warm bath.
Makes It Difficult to Keep Long-term Goals Front of Mind
Stress can impact cognitive functions such as focus, memory, and decision-making. When under stress, it becomes harder to stay focused on long-term objectives like fat loss goals. Stress can lead to a short-term mindset, where immediate gratification (such as eating comfort foods) takes precedence over long-term benefits. This shift in focus can derail progress towards fat loss goals, as it becomes challenging to adhere to dietary plans and exercise routines that require consistent effort over time.
Small Actions To Try:
Just like we’ve done in this article, break down your long-term health goals into smaller actions.
Use a journal or app like Flow Coach to track your progress and reflect on your achievements. We see much greater success and long-term consistency when we make one small change at a time instead of trying to overhaul our whole routine. This is at the root of our coaching philosophy and how we’ve designed the Flow Coach App.
By understanding and addressing these stress-related challenges, individuals can better navigate their fat loss journey with more effective strategies and a holistic approach to health and well-being.
Boost your motivation to tackle your next goal with our Free 7-Day Motivation Challenge.
Overcome stress and get started on your health goals journey by signing up for our free challenge in the Flow Coach App.
Get Started For Free
Each day, you’ll receive a short lesson and simple actions to take that will help to motivate you and move you closer to your goals.