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Guest blogger:

Melanie Galioto
Founder of Your Smile Yoga

Guess what today is?? Exercise!
Love it or hate it, exercise has so many positive health benefits.  We use exercise to release pent up energy, maintain a healthy weight, to help us lose weight, and it’s good for improving your mood and memory, too!
Here are a few ways that Exercise can make you a Happier person:
1. It increases dopamine in your brain.
    Dopamine is one of the feel good chemicals in your brain.  Exercise is one of the best ways to increase dopamine production (just like laughter!).
2. It helps to reduce anxiety and depression.
    Again, exercise helps to release the feel good chemicals as well as increase the production of them.
3. It helps to reduce stress.
    Check this out…exercise is a form of stress, a low-level variety.  The more you expose your body to this type of low-level stressor, the more you are to better handle others types of stress.
4. It helps to build your self-confidence.
    There’s nothing like a great workout to boost your self-confidence! Your feeling great and you are proud of your accomplishment – AS YOU SHOULD BE!! YES!
5. It helps you get better sleep.
    As you remember, sleep is the fist component of SMILE.  Good quantity AND quality sleep matters. Exercise helps you get those much needed zzzzz’s.
6. Helps with coping skills.
    When life throws you the inevitable curveball (it does and it will, believe me!) exercise can help you cope with the intense emotions.  It is a great go to help you cope, release the pent up energy, and helps to keep you away from drugs or alcohol.
7. It increases your brain cells!
    Yep, getting some good cardio into your exercise routine has been shown to increase brain cells which helps to improve it’s overall performance.
Exercise can take on a variety of forms.  Try several and see what is best for you.  Because, the more you like it, the more likely you are going to do it!
Try Some of These:
1.  Yoga – yoga has so many styles, there is sure to be one that will mesh with you. Hatha, Hot, Kundalini, Warrior, Yin, Vinyasa, Acro, SUP, and oh, so many more! Did you know that I LOVE yoga?
2.  Zumba – dance and sweat and dance!
3.  Dance – Not a Zumba fan? Try taking some dance lessons 🙂 We are HUGE Dancing with the Stars fans and I am determined to take some salsa lessons! What style of dance would you like to try?
5.  Barre – tiny micro-movements along with cardio for a full body workout.  INTENSE!
6. Martial Arts – learn something new and self-defense, too.
7. Walking – perhaps the best and easiest of all. Just grab your shoes and go.  No gym or studio membership needed. PLUS, it gets you outdoors which in and of itself is good for you and your mood.
Really, the list can go on and on. Be creative, find a workout buddy, get your body moving and get yourself feeling (and looking) GREAT! Exercise helps to boost your self-esteem, self-worth, and self-confidence too. Remember to love your body because it really does love you 🙂
I hope you have enjoyed these past 5 days of learning how important it is to SMILE! You really do need to incorporate these 5 things into your routine to make you successful at life!
Keep moving!
Namaste my friend,
P.S. Do you have a friend that could use some of these helpful tips? Have them sign up for the webinar over at  How to Self-Care When You Don’t Care.
P.P.S. Be sure to open tomorrow’s email…
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Goldilocks and the three types of worry

canstockphoto10695808Fun fact: “Goldilocks” was my nickname in high school because I [Danny Pettry] had long blonde (and beautiful hair).

And here is another personal disclosure: I suffer from anxiety disorder. As a child, I didn’t know how to describe my experiences and I felt ashamed and embarrassed after panic attacks. In example: My parents were gone too long once to Kroger for bread and milk. I called my grandparents, aunts, and uncles. Three things had to have happened: 1.) the wrecked in the ditch by the soccer fields (that sucks up mini-vans every year). True fact – a lot of mini-vans went into that ditch right by Two-John’s Short-Stop gas station. Possibility #2: Aliens could have taken my parent’s mini-van up to space. I mean – as a ten-year-old with a creative imagination (that was a real possibility). Or # 3 the worst case scenario. My parents were tired of us kids and decided to move away to Florida and leave us. With option # 1- they’d live. With option # 2 – aliens bring people back. With option # 3 – now that is real worry.

The good news (this anxiety game) was all played inside my head. Two-Johns didn’t have milk or bread so they went on to Kroger about 10-minutres further away to get milk and bread. But I had a panic attack because of the images dancing in my head of wrecks, aliens, and abandonment.

Extra good news: 1990 (when I was 10) was a long time ago and my parents are still alive and together today (2017).


Today, I’d like to talk about my own three types of anxiety.

  • Type 1: too cold: that means there is no anxiety. That is dangerous because a person without any anxiety won’t worry about being late for school or appointments or getting assignments done or showing respect or following the laws. They’d just do things and not ever worry. Cold hearted in a way. This is dangerous.
  • Type 2: Just right: This is just the right amount of anxiety to keep a person in check. Eating healthy to avoid poor health, brushing teeth to prevent cavities, driving safe to avoid a wreck, completing assignments to prevent a poor grade (in school) or (disciplinary action) at employment. This anxiety encourages a person to take action.
  • Type 3: too hot: Worry overload. Panic attack. Freaking out. Can’t think straight. Take over-dramatic actions and steps. For me, “it was a freak-out moment” of calling my grandparents to talk about aliens and the ditch that eats mini-vans.

I hope you’ll find the “right just” goldilocks anxiety in your own life.

To learn more about type 2, read this interesting article posted at fox about how worrying could be a good thing:




Resources for Rec Therapy (individual or group sessions)

canstockphoto3355752One of my co-workers shared this amazing site today, titled: http://www.therapistaid.com/

It has:

  • Resources: worksheets, videos, articles, and links to products.
  • Help with Emotions: anger, anxiety, stress, depression, and grief.
  • Therapy models: DBT, CBT, Motivational interviewing
  • Topics: goals, education, communication, art, self-esteem, and values.
  • Ranges for: children, adolescents, and adults.

I think RTs will love this: