FIND GRATITUDE IN THE CHANGING SEASON AND BE MINDFUL OF NEW BEGINNINGS CREATE YOUR BALANCE THROUGH SELF CARE AND COMMUNICATION Get in synch with the season through HERBS!
Start at the beginning: Slow morning rituals.
IN THIS ISSUE
A
Dind
Seasonal
Seasonal
Our Board Members
BackRow,LefttoRight:
Emily Jones
Michelle Vasicek
Ms. Anna Lee
Saree Janz
Shannon Radcliffe Bueche
FrontRow,LefttoRight: Allison Grippe
Melissa Pachak
Jen Enz
CREATING A CULTURAL SHIFT TOWARD GREATER WELLNESS IN OUR COMMUNITY
A Note from the Founder
As we transition into fall, a season of turning inward and reflecting, it’s truly a beautiful time to look back on all that we’ve created together during these vibrant summer months I am filled with gratitude for what we’ve accomplished in these incredible 10 months since the launch of FM Wellness Collective! It’s been nothing short of inspiring to witness the collective energy and dedication we all share in growing a cultural shift toward greater wellness in our community.
There are some truly exciting developments on the horizon, and we are endlessly grateful for this amazing wellness community. Hannah and I have been working hard to increase our visibility, and it’s so heartwarming to see the response We’ve had incredible outreach from practitioners who are eager to make referrals and thrilled to see such a diverse array of practitioners unified under one collective
Together, we are creating something truly special, and I can’t wait to see how we continue to expand wellness in our community as we move forward Thank you for your passion, your support, and your dedication to this wellness revolution!
Melissa Pachak
MEET HANNAH BETTENHAUSEN, CHEIF OPERATING OFFICER AND PARTNER IN FM WELLNESS COLLECTIVE
Hannah is a business coach, fractional integrator, and the founder of 654 Business Strategies She addresses common challenges businesses face, such as operational inefficiencies, leadership gaps, and the disconnect between vision and reality Hannah crafts personalized roadmaps to success, helping businesses of all sizes – from startups to established players – streamline operations, build high-performing teams, and achieve measurable results
Startatthebeginning:TheQuiet RestructuringofaMorningRitual
byJulieMarieLarson
To be human is to be influenced and inspired sometimes by things that don’t necessarily hit us right away. Maybe you run across a new word that’s quickly forgotten, only to find it being used in another way and then to find yourself using that word. That kind of resonance is worth investigation.
A dear friend of mine caused such a mental cascade a couple of years ago when she shared her long and detailed morning ritual over a couple of hot drinks sitting on a gold leather couch in a coffee shop She detailed getting up at 4:30 to make room for what she needed to feel good, all-day good. She described how first came oral hygiene, hydration. Then, no matter the weather, no matter the time of year, she goes outside and moves, jogs or finds a nice spot to practice yoga, returns home to a couple cups of coffee and a blank page The thought of moving right away produced visions of the blood moving through the body It felt like she started each day living from the wisdom of the ancients While I marveled at her process, I didn’t change anything about mine
The idea of a morning routine finally landed last spring after I came back from spending a couple of weeks in France, after having spent days walking so much it made the goal of 10,000 look like a small number I felt flushed with life, renewed ideas and more shape to my sense of purpose It was easy to turn around and face the outlines of the rut I’d inadvertently created.
It made me think about the lack of thought put into my own routine and the development of a “morning ritual,” which consisted all too often of rolling out of bed at the last minute (I am selfish with my sleep) and groggily turning on the too-bright computer, still in my robe
My childhood did not include the kind of steadiness found in doing the same thing daily; what I had learned to do well was adapt to ever-changing conditions. It was suddenly apparent I needed to outline something if I was going to grow in the way I desired, actively pushing against whatever patterning had been ingrained With structure, larger things can be built My goals were more likely to be accomplished if I could curate my day around what was really needed I really needed to start my day by unloading all that was pent up in my mind to regularly recover my attention and set a more sustainable pace
One of the twelve theses laid out by the Strother School of Radical Attention (yes, there is such a place and go check it out) is the notion of “true attention,” a concept based on the idea our attention is being coopted insidiously through “the fracking of human attention by coercive digital technologies” Even when we believe that we’re paying attention, are we? In order to understand what “unmixed attention” can do, perhaps it’s time to pause for a moment on what attention does. The second thesis reads:
True attention does the work of bringing forth It is the aperture through which the latency of things and persons becomes present “Mere” attention, ordinary attentiveness, is useful, standing in relation to the world like the opening, closing, entering, and exiting of the sensible doors in a wellmaintained house.
But unmixed attention pure attention to what cannot be used, to what no one already wants, to what promises no knowledge or gain does not require doors, because it walks through walls
Sounds more valuable than gold. But how to get it?
Technology propels us ever forward while seemingly covering its own tracks, incognito while ever present, having embedded itself into our everyday We can whip out our phone and quickly find an answer to any question inane or not that arises in our minds It’s easy to give in to temptation because we can paper over any sense of loss by believing that something is being gained simply through acquiring more information It begs the question: how much can we possibly metabolize of the unappetizing conglomeration of endless newsfeeds, factoids, changes in personal situations, work deadlines and what someone wore on the red carpet
Added up, does it instead amount to loss?
It may be easier for us of older generations to remember when the search slowed us down, perhaps thumbing through cards in the Dewey Decimal catalog or waiting through the sounds of dial-up internet. The act of waiting and searching likely allowed us to metabolize information in quiet and meaningful ways, to arrive at information already having developed some thoughts of our own even if a little divergent
Part of the first Merriam-Webster dictionary definitions of metabolism reads “the chemical changes in living cells by which energy is provided for vital processes and activities and new material is assimilated ” We almost exclusively associate metabolism with the chemical act of converting food into fuel within our bodies to our detriment because in our rushed lifestyle many things require breaking down. To walk a landscape is to metabolize it, to consume its details in a way you will understand where to go without an electronic device Further, something emotional is let go when we move Feelings arise and then we can think about them and let them go Too often we wait to try and release something until we’re veritably overflowing and tempted to reach for what’s in the nearest proximity
Cultivating an inner sense of direction by beginning each day with movement, if nothing else, provides an opportunity for regular release by fostering a connection to the living world by simply being in it Plus, there are beneficial microbes Microbial diversity doesn’t always have to come in the body in the form of food Soil and plants are rich with their own microbiomes and most animals have them too When you go outside, you’re inhaling microbes that only exist out there Science tells us these specific and beneficial germs are transient in the body If we want the benefits, we must go outside regularly.
Every day my friend is out there getting something we all need She is embodying everyday looking, a type of seeing that stands out more because it contrasts. Maybe a coin on the ground from Uruguay, sparking off thoughts of how did this get here, to a chance meeting with a friend or a stranger leading to a conversation leading to unexpected solutions Discovery lies in what’s still unknown
What my friend has created is a way in Fuel for the day provides room for both the planned and the unexpected The practices she has chosen provide endless opportunities to turn seed into fruit
I learned so much from her that took over two years to land. Not to do what she does. There is no way I’m getting up that early except to get on a flight to someplace where sand meets the ocean water No I learned to think through what the beginning of a day even means, and what opens by etching a line into the flesh of the familiar Perhaps all a good habit takes to get started is to try something someone else has tried and do it until you realize how to make it your own This process needs to be given space, just like anything complex Investing in your day may help you save more of your best energy for having fun or resting.
There are many ways to enliven the body as it rises from slumber. Maybe it’s a glass of water with apple cider vinegar or lemon juice or eating more protein at breakfast in acknowledgement the body has its own clock. Perhaps you want to include gua sha or dry brushing to get your lymph moving through your body Maybe it’s reflection through candlelight or prayer There may not be enough time in full recognition it is a privilege not everyone has equal access to to do much in the morning Taking one full minute for the deepest breath you may take all day is something Decide what’s best for you
Reconfigurations from time to time may allow space for needed change. Right now, a fresh glass of lemon water starts my day, but that may not always be the case. Think about doing what you can and making space for more A morning ritual allows me to start my day with things that bring me pleasure, make me feel more human and build the day into a structure constructed on my own terms Taking in an absurdly long, fresh breath at a place I like to walk I call “where the sidewalk ends,” because it literally stops and turns into grass It’s the summit of altered to allow water to flow downward, and I can see all four directions. In routine I more often find what writer Jia Tolentino calls “submission and disappearance into something,” which, for me, feels like a form of rest and surrender Regardless of your goal, repetition allows what is deeply subconscious to surface over time It has transformed my access to creativity and joy that drops in much more often What arrives in the moment is like the experience of starlight; that of being vividly immersed in something it has taken an unknown amount of time to arrive.
JulieMarieLarsonhasanMFAinEnglishfromMSUMwhereshefocusedonpoetryand creativenonfiction In2021shebecameacertifiedteacherofmindfulnessmediation throughtheSchoolofPositiveTransformationandregularlybraidsmeditationintoa healthywritingpractice
JuliehasworkedatthedietarysupplementcompanySwansonHealthProductsforthe last14yearsasawriter,proofreaderandresearcher Thelastseveralyearsshehas focusedonresearchingthefunctionandpotentiationofherbalmedicines,fungi, nootropicswithinthehumanmicrobiome Shebelievesthisfocusofstudywill continuetoprovideinsightonhowhumanscansupplementtheirdietforoptimum cognitiveandbodyfunctioning includingandespeciallythecreationofvarioustypes ofart Sheisdeeplyinfluencedbyasubconscious/symbolic/Jungianapproachto writingandinstructionbasedontheideaofalchemizingpain,anxietyandoverthinking intoartandhowthosefusionsandintersectionsmightjustslowly-but-surelymakethe worldabetterplace foralllivingbeings
Immersing yourself in a season of
Sarah M Tee MPH, RD, LRD
A time of year to see yourself as you were always meant to be.
The crisp air is present, the dust of the hot summer settles, and our bodies begin to crave the comfort of a slower paced, peaceful, thoughtful, yet conscious, season of thankfulness and abundance It simply beckons for our attention A season of gratitude is a beautiful time to reflect on the good things in life, cultivate appreciation, and nurture relationships. In a busy time of year already, and moving into yet another one, we may find ourselves harvesting time and other resources into others around us. What if we take a step back, and selfishly give ourselves the time and energy to nurture our own relationship and summon a peaceful connection of mind, body, and soul?
The Distractions
5 Ways to embrace the season of gratitude through conscious practice
1- Gratitude Journal: Write down 3 things you are thankful for
2- Share Appreciation: Express gratitude to someone you appreciate
3- Mindful moments: Reflect on the present moment and where you have come from
4- Connect with Nature: Spend time outside and bask in the beauty of the season
5- Practice Self -Care: A healthy meal, quiet time to yourself, a massage, what sparks joy
If we can pause for a moment and call out the uncomfortable, yet ever present need to be thankful and grateful, we should do that In my practice, it’s what I teach, what I hope you as my reader will allow yourself to be However, what if we allow ourselves just a moment to feel repulsed and almost irritated by it? How often do we hear “be thankful”, “give yourself a break”, “it will only get better”, “ This is not forever” . Well for once, I encourage you to scream, shout, even get angry This is not simply a thing we can purchase, a thing we can flip a switch in our brains and suddenly feel healed by. No, this mentality is a HUGE behavior change that will hopefully make a lasting impact. Now that we have cleared the air, called out any underlying issues, we can move forward and begin healing those parts of our lives that keep pulling us away from allowing ourselves to be immersed in this beautiful and colorful season.
T
he inner focus Gratitude can enhance our appreciation for our bodies and overall health
Do you have faith in what you are capable of doing and able to create a lasting vision for your life? Practicing gratitude for our bodies can foster self-love, self- acceptance, and self-care If we can focus on self-care for just a moment, we can begin to build the foundation from the inside out and possibly pinpoint the areas we need to eliminate, or feed, to harvest soon I like to find those areas in my life that act as triggers I firmly believe that how were molded and shaped as young people hugely impacts how our brains are wired as adults Holidays were just that I write to you not as a professional, but as a person who is recovering from the pressures to not go up for seconds, who heard the words “ you don’t need that “ , “ save some for others”, “ you are just the thicker girls” It may have not influenced that moment in time consciously, but it did impact how I acted many many years after From family gatherings to school functions, I felt ashamed to eat Ashamed to celebrate freely with my friends and family and embarrassed to satisfy one of my favorite thanksgiving traditions, my granny ’ s homemade mashed potatoes I will never forget other family members restricting my intake not to save for others, but it was their motive to keep it from me for my own good They said I was fine I was not fine, and it led to other unhealthy behaviors in my adulthood that I decided I will fight for I fight for you dear reader. I will advocate for you when I didn’t have anyone to stand up for me Were those simply the times? Are we to accept both healthy and unhealthy behaviors? I am not sure I do know that to have an unhealthy, impulsive, unending relationship with that food, is NOT giving ourselves that room to feel grateful to our bodies and provide self-care through nourishment. Every single body is unique and worthy of love and gratitude By focusing on what our bodies can do, rather than how they look, we can cultivate a more positive and appreciative relationship within ourselves.
The Golden Hour Have you heard the song “Golden Hour” written by JVKE? It is a beautiful representation of how I imagine an afternoon basking in the warm glow of the late afternoon sun right before it sets. My eyes are closed, my heart open, simply breathing The beats of my heart following every key as it plays Imagery is such a powerful resource when it comes to envisioning just what you want for your life If you take these mindful moments and begin leaving pebbles throughout your life, you will then give yourself places to escape to, to heal, to live, to feel gratitude I hear this song, I feel the emotions, and when I open my eyes, I feel at peace. Peace from where I came from, healing from the hurt, and relief from the relationships that tried to rob me of my selflove. I embrace those golden hours. I hope you will search out those rays of sunshine in this beautiful season of change, and move with the wind, be the warmth on the colder days, and be the place that is planted firm when the storms arise with the ever- changing seasons
Live inspired and find grace today my friends.
-S
SarahTee,MPH,RD,LRD
SarahTeehasbeenaRegisteredDietitiansince 2014andhasbeenworkinginPrivatePracticeas OwnerofInspireNutritionsince2016.Sarah focusesonteachingnutritionandcounseling fromanintegrativeandfunctionalapproach whilefocusingonandimplementingevidencebasedresearchasthenutritionexpert Sarahhas experienceworkingwithadiversegroupof clientsandcasesandworksindividuallywitheach persontofocusontheirneeds Sarahspecializes innutritiontherapy,guthealth,andaimstogivea personalapproachtoeachclient’sjourney
https://wwwinspirenutritionndcom/
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In synch with AutumnHerbalism
Seasonal recipes for supporting the immune system and leaning into slowing down
asonal changes always inspire a shift within rselves, as well as the foods and herbs that urish us. Our bodies are in sync with nature s the leaves fall and the temperature cools, are called to slow down and prepare for nter, when the days are shortest and nature resting (and, hopefully we are too). For rbalists of all levels, autumn is a time for rvesting fall herbs like rose hips, sipping rm herbal teas, and prepping for the ason ahead. In our region, autumn and winter bring a pesky cold and flu season. Though sicknesses can seem like such an inconvenience, I find it important to reall into the opportunity for rest and sl down – something we don’t often get a c to do – and give our bodies the nourishment it needs through the u rbs to help us ride the waves of illness
Rachel Rogers Founder of Ethereal Waters
Community Herbalist, Student, Somatic Energy Practitioner, Sound Healing Practitioner, & Certified Doula
Seasonal illness, though inevitable, can be tough on your body But there are many herbs that are helpful in aiding the body to flow through illness a bit faster and in a less severe way, without suppressing necessary bodily functions. Preventative care with herbs may also help the body get rid of sicknesses quicker. When I’m prepping for cold and flu season, I tend to make herbal preparations that are immune-stimulating,* anti-inflammatory, antibacterial, antiviral, mucilaginous, expectorant, and diaphoretic.
Immune-stimulating herbs like garlic, elderberry, or echinacea are powerful for stimulating the function of your immune system. I love making elderberry syrup to keep in the fridge for the whole family.* In addition to boosting the immune system, elderberry is high in vitamin C which is crucial for our bodies when we’re feeling under the weather. When I first feel the signs of a cold coming on, I take a spoonful every 3 hours, while also adding herbs like thyme, rosemary, and garlic to my foods. Typically, the cold goes away as a result. You can add or substitute rose hips or hibiscus flower for the elderberry and both are high in vitamin C and are immune boosting. An echinacea glycerite is another great preparation to have on hand to add to teas or water
Elderberry Syrup Recipe
½ cup elderberries, dried Rose hips or hibiscus flowers, dried (optional: sub for part or all of the elderberries)
3 cinnamon sticks
3 Tbsp ginger root, dried or fresh 4 cups filtered water 1.5 cups honey
Add all ingredients to a large stock pot Bring to a boil. Lower to simmer and cook until mixture is down to 2 cups (half). Strain herbs and add honey to the remaining liquid. Stir until honey is incorporated through and then add to jar(s). Cover with natural wax paper before securing the lid to avoid chemicals seeping into the mixture. Label and store in fridge for up to 6 months.
*It’s important to note to not take immune-stimulating herbs if you have an auto-immune condition. Instead, try immunomodulating & anti-inflammatory herbs.
*Syrups containing honey are not safe for infants under 1 years old due to risk of botulism
Echinacea Glycerite Recip
Echinacea, dried 3 parts undiluted vegetable glyce grade)
1 part distilled water
Mix your glycerin and water together first in a separate container depending on the size of your jar. An 8 ounce jar would have 6 oz. glycerin and 2 oz. water. By using the folkmethod, fill your jar just under halfway with echinacea. Pour the glycerin mixture over the echinacea. Use a clean, dry metal spoon to make sure that all herbs are coated with the mixture. Cover with natural wax paper, add a lid and label, and then store in a cool, dry place. Check the following day to make sure that the herbs are still coated. Shake daily and let infuse for 4-6 weeks. Strain & add solution to dropper bottles. Take 20 drops every hour by mouth or add to water/juice at onset of cold.
Garlic Honey
Chopped fresh garlic Chopped fresh garlic Honey Honey
Add chopped garlic until you fill your jar
Add chopped garlic until you fill your jar halfway. Pour honey over the garlic until jar is halfway Pour honey over the garlic until jar is filled, leaving 1 inch room at the top. Use a filled, leaving 1 inch room at the top Use a clean, dry metal spoon to smooth out air clean, dry metal spoon to smooth out air bubbles and to make sure that all garlic is bubbles and to make sure that all garlic is covered. Cover with natural wax paper and a covered. Cover with natural wax paper and a lid Label and store in cool, dry place Take one lid. Label and store in cool, dry place. Take one teaspoon at the onset of a cold and several teaspoon at the onset of a cold and several times a day times a day.
When you’re navigating a cold, the body is in a state of inflammation. Anti-inflammatory herbs like turmeric or cinnamon can be a great addition to your preparations and can help soothe the body. I like to add cinnamon to my teas or elderberry syrup, or I’ll add turmeric (don’t forget the black pepper!) to a nourishing homemade soup.
Some of the most powerful antibacterial and antiviral remedies can come from herbs. Garlic is a great superfood to add to your recipes Dried or fresh, garlic can be added to any prepared meal or soups Garlic honey is one of my favorites to make for the season and it’s shelf-stable for up to a year Thyme is another great herb in this category Thyme & lavender shower steamers are great for kids (and adults) who are experiencing respiratory distress You can also add these herbs to a pot of water for a nasal steam over the stove, which helps to move out any mucus
*It’s important to note to not take immune-stimulating herbs if you have an auto-immune condition Instead, try immunomodulating & anti-inflammatory herbs
*Syrups containing honey are not safe for infants under 1 years old due to risk of botulism.
When you’ve got a dry, scratchy throat from coughing, mucilaginous herbs like marshmallow root and expectorant herbs like orange peel are exceptional at ridding mucus from the lungs and coating the throat to soothe that scratchiness. A tea blend with marshmallow root, cinnamon, orange peel, and clove is my go-to for a sore throat. You can make this ahead of time and have it on hand all season!
Sore Throat
Tea Blend
4 parts marshmallow root
1.5 parts cinnamon chips
1 part orange peel
.5 part cloves
Blend together and store in cool, dry place in an airtight container. Steep 1 tsp of herbs in 8 ounces of water for 510 minutes. Remove herbs and enjoy as-is or add honey.
Diaphoretic herbs are a staple in helping the body through a fever Fevers have a bad reputation and instill a lot of fear, but their purpose is to increase the body’s internal temperature to fight off the infection Using medication to lower a fever can often prolong the length of infection. Therefore, if the body is in the range of a safe fever (which is typically 104º or below, but always check with your physician), you can take a diaphoretic herb like yarrow in a tea to help “break” the fever by inducing sweat - our body’s natural way of cooling down.
I try to make a wide variety of different preparations so that I can combine them depending on the illness, how severe it is, how my body is feeling, and to give my immune system an extra boost. Herbs love to work together so diversity is great when choosing your preparations But it’s also important to recognize the time and energy that you’re able to put into making different recipes Start with one recipe, and if that’s all you can do, that’s perfect Better yet, plan some recipes with your friends! You could each make a recipe, and then plan a fun fall-themed night where you trade your preparations so that all of your families are prepared If we all started somewhere and had at least one person in each of our homes who could learn the art of working with herbs, I envision a beautiful future of community and great health ahead of us!
*It’s important to note to not take immune-stimulating herbs if you have an auto-immune condition Instead, try immunomodulating & anti-inflammatory herbs
*Syrups containing honey are not safe for infants under 1 years old due to risk of botulism.
WHEN FALL ENDS
by Paul Kohler
There is a remarkably ordinary window in the Fargo home I share with my wife that we both agree gives us the best view of the world outside It is above our kitchen sink, and instead of blinds or curtains, it’s graced with our grandchildren’s artwork The window serves as a barometer for what we’ll wear for the day and a calendar for the seasons The simple yet magnificent opening also allows curious gray squirrels to watch my wife and I as we candidly perform mundane domestic rituals that we sometimes pepper with outbursts of unrestrained joy In turn, we watch placidly as those adorable, spirited squirrels pillage our bird feeder This coexistence we have with the local fauna is genial, our silent collusion letting us all feel less judged It is a wonderful window, but its true, gentle magic lies in its ability to change an old man’s attitude
My wife and I begin every day with coffee One recent morning – it was the first day of school - the brewing fell on me Rays from the early morning sun – the anointed ones, anyway - reached our window after their long journey and backlit the future Picassos taped to the glass The August day was starting out hot with dew shimmering on every surface; a steamy glow shrouded the neighborhood There were no signs of an autumn chill From where I was standing, I could make out only a handful of yellowing leaves in the distance, but they were enough of a harbinger that my heart sank just a little Our city’s omnipresent greens would soon be overwhelmed by the yellows, golds, and crimsons about to arrive The changes would be gradual, but I’d be ankle deep in autumn leaves before long without having any idea how I got there
It’s the sleepwalker in me that lets this happen I’m very aware that the seasons never sneak up on us. When darkness stops nibbling at the dawn and begins devouring the daylight like a ravenous bear, I know that autumn has arrived, and winter can’t be far behind. But what I perceive to be a genuine hypnotic slide begins once the leaves start to turn, and it continues until the trees are bare and the “how did I get here” feeling sinks in. That morning, the slide began the moment I understood that both the leaves and me were beginning our slow march to the grave The leaves will cling valiantly, their brilliant colors on display until the very end I, however, will fade slowly, becoming brittle, colorless, and unwatchable
But our magical window is not one to let its gawkers wallow in self-pity for long, because our eye to the world began to work its inspired sorcery when a multitude of children and their parents converged on the nearby elementary school. Starting around seven and continuing for the better part of an hour, young families passed by our window on bikes and in cars, SUVs and pick-up trucks. They walked, skipped, and marched to their own drummers Many pushed baby strollers or trailed pets on leashes I saw spiked mohawks, buzz-cuts, headbands, and enough ponytails to clog the municipal sewer system The girls and boys and moms and dads came in all sizes and all colors with everyone dressed brightly in celebration of a new school year.
The quiet dread I’d felt after seeing a few distant yellowing leaves was transformed into a feeling of joy by the miracle of family and the magic of our kitchen window. I have learned that Autumn doesn’t need to be the beginning of the end. It can just as easily be the beginning of something new and beautiful
PaulKohlerisretiredteacherfrom Bismarckwhohasrecentlymovedto Fargo.HeismarriedtoRuthandhasa collegeagedaughter.
Couragein Communication
byKerriGortmaker
Before I get started, I wanted to let you know who I am and tell you a little about my story. I started in law enforcement in 2011 after having my own massage business for about 3 or so years. I spent 5 years with Fargo PD and then went to work at BNSF Railway as a Special Agent for the next 5. While at BNSF, I obtained my Bachelors and my Masters in Business. I left full-time law enforcement not because I wanted to but because I needed to. I honestly loved what I was doing and my role; however, in the last year of my career, there was a restructuring, and I was moved under one of the least ideal supervisors one could hope for. It was a very negative work environment. I was always negative, I couldn't find the positives at work, and it would carry into my personal life as well.
My mental health was at an all-time low. So, I left BNSF and went to work for Galls while still working part-time as a Licensed Reserve Deputy for Cass County, owning a gym with a business partner, and still being the State Secretary for the ND Fraternal Order of Police! I left BNSF on a Friday, graduated with my Masters on Saturday, and started my new job Monday. Those who know me know I don't sit still well and am always looking to 'do more.' But then, three months into my new job, on July 16, 2021, I was diagnosed with Breast Cancer.
My 1st rule then, now, and forever is that you cannot tell me you are sorry. It's not something you did, and we can't change the results. But, what I will tell you is I am glad I got cancer. Not in the "I hope everyone gets it" kind of way because I really hope no one gets cancer But I am glad because it brought so many silver linings to me, changed my outlook, and taught me many things. Fast forward through 6 rounds of chemo infusions, a double mastectomy and reconstruction, and 7 months of chemo pills following surgery, I am here just over two years cancer-free, back to working for BNSF (on the civil side), and learning to say no and communicate better myself.
Going into this, you should know that I am NOT an expert in communication – far from it But, between cancer, some pretty big relationship issues, a shitty supervisor or two, regular individual therapy, couples therapy, and sex therapy, I've picked up on a few things and put some tools in my toolbox. I want to share some of those with you today At the end of this, my only hope is that I have shared at least 1 thing that resonates with you and gives you some courage in your own communication. So now, let's talk about the foundation of communication... You.
To start with, out of curiosity, if I gave you five things or tips to use at work, do you think it would improve communication in your office or even at home?
Many would say no, or at least that is what I have heard when I have talked about this in person with others I agree that the answer is no because you can do all the training, go to the best communication experts, and get their tips, but they aren't dealing with the office as a whole. They aren't getting buy-in from everyone Communication starts with You As an individual With yourself and at home If you aren't a good communicator with yourself, how can you have good communication at home or at work? So, I won't tell you everything to improve communication at work, but I will discuss changing YOUR personal communication I also need to say that in the future, others will hold training or seminars to give you the keys to great communication at work, and I am not knocking on them for giving you those tips. I just firmly believe that if you don't have that good foundational communication with yourself, you won't at home and you won't at work either
I want you to think about a time when you said something you wish you hadn't because you were angry/stressed/etc. This can be with a spouse, kids, or co-worker. Walk yourself through that incident. Do you think your heart rate was over 100 beats per minute when you said this thing? The fact that your heart rate is elevated at or above around 100 BPM means that you simply cannot process social interaction When your heart rate gets up to 100 BPM in an interaction, that's called flooding If you're not paying attention, flooding leads to erratic communication
Let me share a quick story about me saying something I wish I hadn't I have a micromanager for a supervisor The previous day, he had really been doing his thing, and I was getting upset That night, I decided, since we would both be in the office the next day, that I would have an adult conversation with him and explain to him that what he was doing was really frustrating So, the next morning, I got to work, and I wanted to get an hour or two under my belt and really think through how I was going to approach it So, there I was, walking on my desk treadmill, working and thinking, and he walked into my office. I have ZERO idea what he said to me, but I just turned around and said, "You have got to stop micromanaging me!" Well, shit That was not how I was planning on starting the conversation Now, I got lucky, and we ended up having a really good discussion about it, and it helped (for a month or so) I fully believe that because I was walking, my heart rate had already increased, and then I was getting amped up about having to go and talk to him; add in his walking in and saying whatever he said; Led me to make the burst of communication I did.
Why am I talking about this? Because it's a selfawareness that each of us can have to be better communicators
Speaking of stress…. Let's separate your stressors from your stress Stressors are things that activate the stress response, such as bills, family, work, etc Stress is the system of changes activated in your brain and body in response to the stressors.
Stress is usually taught as flight/fight/freeze. So, a lion is chasing you, and you run flight A lion is chasing you, and you kill it fight But, you might look at the lion, and your brain determines that you can't survive by running or killing it so you freeze. Ultimately, your body shuts down. The key to managing stress effectively so you can keep your heart rate down and communicate better is to make efforts to complete the cycle and unlock from freeze But let's be real; we likely will never be chased by a lion, and our stress is much more complex. We ultimately have acute stressors and chronic stressors. Acute stressors have a clear start, middle, and end to them With chronic stress, we don't take specific steps to complete the cycle, and all that stress just hangs out inside us Part of that is our emotiondismissing culture. We are uncomfortable with the feels, me included.
Most people's idea of stress management is to just eliminate all stressors or to just relax as if stress is a light switch We likely all FEEL that we can't share our feelings or show them because it's not natural or someone will think less of us… essentially locking our emotions away in a safe Done Especially for me in law enforcement But then what happens when we get home? Sometimes, absolutely nothing We just go about our evening or week and maybe think about the stressor or incident a time or two but shove it back into the safe Or perhaps we get home and, like in my manager incident, it all just bubbles up, the safe busts open, and we have an outburst of emotions – sometimes in the completely wrong form.
You might be asking, "How do we fix that"? We have to check in with ourselves. You have to communicate with yourself first. Take 5 minutes. In the car before you go into the house In the bathroom You HAVE to check in with your feelings and, honestly, have a discussion with yourself Have you had a shitty day? Why? What are you feeling/thinking? If you can't identify those feelings with yourself, they are going to possibly come out in some really negative ways to others Now, I am also all for having a person or two that you can just vent and blow off steam with – a close friend or a spouse Just make sure you are having that discussion with them beforehand that you just want to vent and you are not looking for feedback – sometimes you have to say this, or their feedback might stress you out or amp you up more You might be asking, "How do we fix that"? We have to check in with ourselves. You have to communicate with yourself first. Take 5 minutes. In the car before you go into the house In the bathroom You HAVE to check in with your feelings and, honestly, have a discussion with yourself Have you had a shitty day? Why? What are you feeling/thinking? If you can't identify those feelings with yourself, they are going to possibly come out in some really negative ways to others Now, I am also all for having a person or two that you can just vent and blow off steam with – a close friend or a spouse Just make sure you are having that discussion with them beforehand that you just want to vent and you are not looking for feedback – sometimes you have to say this, or their feedback might stress you out or amp you up more Or let them know you want to share your thoughts and feelings and that you may want some feedback or validation. Also, how many of you think that feelings are simply happy, sad, angry, etc? Well, for those of you that shook your head, yes, me too
Until now I highly recommend the use of the Feeling Wheel There are so many more feelings that better describe what you might call angry or happy, and it will help you understand yourself more and help others understand you. Use the feeling wheel in your 5 minutes and write down a few sentences about how you are feeling or what happened and how it made you feel Get it OUT I have personally found it helpful to write down or type out bullet points of my feelings using the feeling wheel and then go to my husband or friend and let them know I need to share some thoughts, and I wrote them down to make sure I am accurately saying what I am feeling It has been a huge source of stress relief, understanding, and (shocker!) some improved communication.
Next, did you have a bad day in the last week? Yesterday? Maybe even today? I want you to think of one or two positive things that happened to you yesterday or one or two things that just made you smile.
So, what if you did this with yourself at the end of every day? What if you did this with your spouse or kids at the end of every day? When you have a bad day or something happens, it can be SO hard to remember a positive or a reason you smiled. It can be as simple as your annoying co-worker told you a funny joke and you got along Or, your kids weren't screaming all evening when you got home and let you have your 5 minutes to yourself in the bathroom Wins! My husband and I have come to recognize when one of us is having an off day, or we are just crabby, and when we lay down at night, the one that isn't crabby will ask, "What is something that made you smile today"? And you know what? It creates some great discussion and more of that communication piece, reduces stress, gets me to shift my attitude, and sets me up for waking up on a more positive note.
It's important to remember that we don't get to choose how everyone else acts All you can decide is how you are going to act and why So make your act one where you are aware of your feelings and thoughts and can express them correctly.
My next question for you is, What are your top 3 priorities in your life? Go on, list them out, I can wait Were you on the list? Why not? You have to make yourself a priority, and if you can't put yourself first on the list, you need to be in the top 3 We currently have this culture where we talk about fixing the other person's crown, which I love! However, sometimes our own crown is crooked or has fallen off If our crown is too heavy to pick up or is crooked, we have to fix our own so we can show up for others and give to the other priorities in our lives. It's the same as the safety message we get from the flight attendants at the start of an airplane trip If the oxygen mask comes out, you must put yours on before assisting others You have to be able to breathe first to help others
Brakes and Accelerators in Communication. It is exactly what it sounds like. What prohibits you from good communication? Or what makes it worse? (brakes) What improves it? (accelerator)
Fun fact: this is actually a tip I learned in sex therapy, but it applies so well to communication as well!
If you always ask for others' opinions, you may be just looking for validation You need to ask yourself what you want and what you are feeling and allow yourself to feel that way. Then, have the courage to ask for what you want.
Find your 5’s. My mental performance coach and physical coach during cancer ended up coming up with this. After I was asked how I was doing, I said I can't answer that, but I can give you a score on a scale of 1 to 5 We discussed this and soon realized that we cannot always have 5's, and we will almost always encounter some 1's in our lives We likely all average out to be living around a 3 5 on the daily But, we have to find the 5's in our lives and soak them up every single moment
If you don't define yourself, others will. How you communicate with yourself impacts who you are and how you see yourself. This can be through self-talk, visual messages, and social media. I dare you to stand in the mirror (in as much or as little clothing as you want) and go from your toe to the top of your head and only say positive things about each part of your body Do this daily for a week and see how you feel and how your internal messages start to shift
Change your environment and mindset in small ways How do you change the worst case to the best case? If you were to stand next to someone taller than you, you would likely say, "I am short " But, then, if someone who is shorter than you stands next to you, you would likely say, "I am tall " Is your desk space at work cluttered? Take the time to organize it and clean it off This will likely lead to clearer thinking and maybe even more positivity!
Instead of worrying about why you said no to something, tell yourself why you said yes to yourself and why that meant you said no to someone else.
Education. To explain what I mean here, I am going to give you an example. "Free boob job." "You don't look sick." Comments I and others with breast cancer, unfortunately, hear all too often I speak about this frequently with those women and ask them if they understood, truly understood, breast cancer before they had it themself Most say not really I was the same, and I will say I maybe would have said those things to someone But that was before I knew myself that it is not anywhere near a 'free boob job' because I really just want my own boobs back, and this was not elective. I may not look sick right now, but you should see the hell I just went through the last four days and the hazardous bag of fluids I just had run through my body, and if you could only see my mental health. Educate the person. Don't get upset. Let them know the facts, what that statement really means, and why it is offensive or triggering for you Without some education, the other person likely has no idea
Find your confidence Stop worrying about what others think of you! It is all about perspective Most people are concerned with themselves, and we fixate on ourselves When we say something and we fixate on it the other person has likely already forgotten about it Let me share a quick example I was at an event and ended up running into a couple I am friends with. They were surprised to see me there, and the female said to me, "Right before you said hi, he said, 'That looks like Kerri, but bigger.'" Gasp, right? Wrong, I didn't even think about it, and we laughed about it, continued on in conversation, and forgot about it. Then, almost two weeks later, I saw her again, and she brought it up, apologized, and explained what he meant by saying it, not that I looked fat She had been thinking about it constantly since it happened, and I hadn't given it another thought While I appreciate the apology, it wasn't even a thing to me
Last, I encourage you to take the love language quiz to learn about yourself Then, encourage your significant other, kids, and/or co-workers to take it
This can be incredibly useful for learning about what you need and what those you love need to feel loved.
If you’re curious about what our network of providers *actually do* , check out our interview series: “Five Questions For A (blank).”
BYSARAHJACOBS
FIVE QUESTIONS FOR A
Sound Healer
JenniferOlsonisacertifiedVibrationalSound TherapistwithapracticelocatedinFargo, ND Weaskedherfivequestionsaboutsound therapyandhowitcanhelppeopleontheir healingjourney
1
How would you briefly describe sound/vibrational healing?
SoundHealingisusingsound(itsvibration andfrequency)inanintentionalwayto supportthebody'sownnaturalcapacityto healoneverylevel-physical,mental, emotional,andspiritual Thesesoundsare createdwithawidevarietyofinstruments Somecommoninstrumentspeoplemight experienceintheirsessionsinclude Himalayan(metal)andCrystalSingingBowls, Chimes,Drums,Gongs,TuningForks,Wooden Flutes,andevenVoice
2 How does sound healing positively impact a person's wellbeing?
Byhelpingapersontointentionallyreacha stateofdeeprest,soundhealingcanhelp themregaintheabilityenterthatdeeply relaxedstateatwill Beingabletoreachand stayinastateofnaturalhealinghelpsto mitigatetheeffectsofchronicstress-from physicalsymptomslikechronicpainand hypertension,tomentalsymptomssuchas anxietymanagementandemotionalcontrol, toemotionalandspiritualbenefitslike upliftedmood,greatersenseofoverallwellbeing,andspiritualconnection Sound healingfurthersupportsourwell-beingby introducinggentlevibrationthatstimulates healingatacellularlevel
4 For someone having a session for the first time, what can they expect during and after the session, in general?
Ingeneralforsoundhealingsessions,people canexpecttoremainfullyclothedwhich meansit'simportanttodresscomfortably It'salsohelpfultobewell-hydrated Sound travelsbetterthroughawell-hydratedbody Mostpeoplecanexpecttosleepverywell aftertheirsoundhealingsession!For1:1 Sessions,theclientwillusuallyrestona massagetable Sessionsbeginwitha consultationtodeterminetheclientneeds andtoplanthesession It'shelpfultoplan somequiettime,evenafewminutesafter yoursessiontointegrateyourexperience For SoundBathorGroupSessions,you'lloftenbe lyingonthefloor Don'tbeafraidtobring yourownitemstomakethiscomfortable Arriveearlytogetsettledbeforethesession starttime Don'tforgetarestroomstop beforeyoursession It'shardtorelaxif nature'scalling Timeforintegrationafter yoursessionishelpfulheretoo Journalingis excellentforrecordingandprocessingwhat youexperiencedduringyoursession
5 What would you like to see for the future of sound and frequency healing?
I'mexcitedaboutfuturestudiesthatwill showmoreevidentiarysupportforthe benefitsofsoundhealing Intheevidencebasedworldwelivein,itisevidencethatwill makesoundhealingawelcomeadditionto corporatewellnessandareadycompanionto westernmedicine Iampassionateabout publiceducationaroundsoundhealingto helpcreateafutureofinformedconsumers thatpartnerwiththeirpractitionerstocreate excellentresultsandtopromotesound healingasaregularpractice-with professionalpractitionersandathome I'm verygratefultobeapartofit
MeetJenniferOlson:“Hi,I’mJennifer Iexperiencedmyfirst soundhealingsessionseveralyearsagoandknewrightawayit wassomethingformetoexplore WhenIdiscoveredthe VibrationalSoundAssociationandtheirVSTtechnique,Ifound whatIwaslookingfor–aphysicalpracticeofsoundand vibrationwithprovenbenefitsthatcanbeenjoyedbyanyone I personallywelcomeanyonelookingforawaytorelax,reduce stress,andallowtheirbodytoheal Ilookforwardtoseeingyou soon”
JenniferOlson
FIVE QUESTIONS FOR A
Hypnotherapist
SareeJanzisacertifiedhypnotherapistwithapractice locatedinFargo,ND Weaskedherfivequestionsabout hypnosisandhowitcanhelppeopleontheirhealing journey
1
What is something about hypnotherapy that you wish more people knew about?
Iwishmorepeopleknewhownaturalandempowering hypnotherapyreallyis There’sacommonmisconception thathypnosisisaboutlosingcontrolorbeing‘putunder,’ butinreality,it'sadeeplyrelaxedandfocusedstatewhere you'reactuallymoreincontrolofyourmind It'slikebeing guidedintoaspaceofclaritywhereyoucangentlyrewire oldpatterns,healemotionalwounds,andtapintoyourtrue potential Ioftentellpeopleit'slikefindingthekeystoyour owntransformation It’ssuchabeautifulandgentlewayto releasewhatnolongerservesyou likeclearingemotional cluttersoyoucanfeellighter,morealigned,andfully presentinyourlife Myprocessallowsmyclientstobein thedriver’sseatoftheirownhealingprocess Ialwayssay thatthereisapartofeachofusthatknowsexactlywhatwe needforourownhealing Thisparthasalloftheanswers weseek Ihelppeopleaccessthatpart
What is your favorite type of session or technique to work on with a client?
Myfavoritesessionsarethosewherewediveintoclearing emotionaltriggersandlimitingbeliefs There’ssomething incrediblyrewardingaboutguidingsomeoneintoa relaxedstatewheretheycansafelyunravelpatternsthat haveheldthembackforyears sometimesevenwithout themrealizingit!It’spowerfultowatchsomeonestepout ofasessionfeelinglighter,moreempowered,andwitha freshsenseoffreedomintheirlifeandisahuge confidencebooster
If you’re curious about what our network of providers *actually do* , check out our interview series: “Five Questions For A (blank) ”
BYSARAHJACOBS
4 What is a misconception about hypnosis you'd like to dispel?
Onemajormisconceptionisthathypnosisisabout someonetakingoveryourmindormakingyoudothings againstyourwill Thatcouldn’tbefurtherfromthetruth! Inreality,you’refullyawareandincontroltheentire time Thinkofitmorelikeapartnership youandthe hypnotherapistworkingtogethertohelpyouaccess deeperlayersofyourmind,whereyoucanmakereal, lastingchanges You’renever‘outofit’orunaware;you’re actuallyinarelaxed,highlyfocusedstatewhereyour mindismoreopentopositivesuggestions
How does hypnosis work with the integration of other mainstream healing techniques?
Hypnosisintegratesbeautifullywithmanymainstream healingmodalities It’slikethemissingpiecethathelps deepenwhateverworkyou’realreadydoing Forexample, ifyou’reworkingwithatherapistorcoach,hypnosiscan helpaccelerateyourprogressbyaddressingthe subconsciousblocksthatmightbeslowingyoudown It alsocomplementspracticeslikemeditation,breathwork, andenergyhealingbecauseitenhancesyourabilityto dropintoadeepstateofrelaxation,allowingtheselfcriticalpartofyourmindtorelaxsoyoucanmove throughmentalandemotionalblockagesmoreeasily I oftenreceivereferralsfromtherapistsforthisreasonand weworkasateamtosupportthehealingoftheclient
5. How does hypnotherapy enrich and empower your clients' lives?
Insomanyways!Ithinkitwouldbebesttoallowmy clientstoanswerthisquestionsoI’veprovidedacoupleof testimonialsIhavereceivedrecentlyfrommySoul Enrichmentclients:
Working with Saree has been an incredible experience! It's amazing how multi-faceted and intuitive she is In the beginning, she helped me establish a vision for the life I wanted to create Throughout each session, she helped me anchor in that vision and work through the unconscious patterns that were creating roadblocks The Ascension program has changed me in ways I didn't expect, and I have already made my investment back! I've worked with spiritual healers from around the world, but I haven't encountered anything like this! You are a wonderful blessing to this world, Saree! Thank you for sharing your wisdom! – Sarah H
Working with Saree has been an absolutely amazing experience With her guidance and wisdom, I truly feel like I've made a quantum jump in my spiritual and personal development Every session with Saree was comfortable, non-judgmental, and incredibly supportive She is truly a gem, and I can't recommend her enough
If you're reading this, consider it divine timing Trust your intuition and allow Saree to help you uncover what may be holding you back or blocking your gifts, blessings, power, and love that's already inside of you, just waiting to be unleashed Saree's ability to create a safe and nurturing environment has been pivotal in my journey, and I am endlessly grateful for her support and insight - Jade
MeetSareeJanz,CertifiedHypnotherapist:SareeJanzoffersasoulcentered,transpersonalapproachthatincludesexploringthe unconsciouspartsofselfinordertocreatedeepermeaninginlife Thisapproachprovidesindividualswithanopportunitytoclear emotionalpatternsandpersonalhabitsthatareinhibitingthem fromreachingtheirtruepotential Shebelievesthatemotional triggersandoldbeliefpatternscaninhibitpeoplefromleadinga fullanddesirablelifestyle–andthatnegativeemotionscaneasily andgentlyclearfromthebodyandmindthroughhypnotictrance andexpandedawarenesstechniques Saree'stechniquesare gentle,yeteffective Shebelievesanenvironmentoftrustis essentialtoaproductivesessionandguideseachclientonapath toself-discovery
SareeJanz
Autumn Dancing
Jaclyn Weber by
Autumn is a kaleidoscope of colors Goldenrod and endless varieties of sunflowers take over the meadows and rebelwild city spaces Flecked by the purples of clover, hyssop, and aster, the colors of autumn are far from random; Mother Nature is always purposeful in her palette This floral bouquet of yellows and purples is a vibrant invitation to butterflies and bees whose vision is finely attuned to this color scheme Papery winged butterflies gather pollen for migrations and matriarchal bees gather sustenance for hibernation. These colors are a love letter from nature; gather and prepare for the months ahead.
Autumn whispers messages to our tree kin as well The phenomena of leaves turning brilliant shades of yellow, orange, and red in autumn is all preparation for the winter months Shortening days and cooler nights signal the shifting season and trees begin to slow the production of chlorophyll They pull their sugars deep within their roots and trunks and slow their metabolisms to conserve energy and water Trees, brilliant creatures that they are, even alter their cellular structures to a glass-like consistency, embracing a kind of suspended animation for the time of dormancy. All this preparation for the slow pace of winter is a well practiced bedtime routine. Humans are gifted this message as well. We are all just threads of nature, after all, weaving our way through this tapestry of seasons and life.
Autumn is copious in complex beauty As trees nestle in for winter slumber, wooded spaces begin to expose their bones, their aging branches, their hidden rocks We see the full spectrum of skeletal-being that lay beyond the curtains of summer foliage The air begins to fill with the subtle scent of detritus, the slow death organic matter that sustains living cycles in this magical web-of-life Sunlight shifts to the shoulders of autumn’s horizons and starry nights come early carrying the weight of our shadows We cannot help but to live in vulnerability in the crisp autumn air
Like the exquisite pain of grief, Autumn shakes our souls awake to the fragility of all that is beautiful– that this sweet belly-breath of life is only here in this moment That supple skin fades into wizened wrinkles. That the wild rhythms of sunny summer days must give way to rest Autumn, in her haunting beauty, reminds us that this riotous dance of daily life will fall away; we all must turn the tide into the dark season of winter But, even in this darkness, there is light; there is hope
Autumn is also a season of abundance and gathering. Fruiting trees of the North offer us apples and plums for harvest Our gardens wax abundant with melons, onions, winter squash, and tomatoes In this season, we– like all flora and fauna, ready ourselves for the long months of winter The dance of canning, preserving, and drying can keep us rooted in hope and grounded in purpose. In the act of food preservation and Earth medicine making, we can feel that wild connection to the land and seasons and the endless rhythms of being; we are stocking up on what nurtures and sustains us There is purpose in living, there is magic in gathering, there is medicine in the making
As I dance in my kitchen putting up for winter, I lean into the wisdom of the season. I allow myself to feel the grief for all that must fade. But, as I gather and preserve the gifts of this season, I am filled with gratitude for this wild life. This is the rhythm of autumn.
JaclynWeber
Jaclyn is a mother, a writer, an educator, and an Earth medicine maker Her journey is anchored in a profound commitment to holistic well-being and nurturing spiritual connection with the land
With a deep reverence for the Earth and a commitment to ecological stewardship, Jaclyn's workspansfromnurturingthenextgenerationto crafting herbal remedies and sacred spaces Through her writing, teaching, and ceremonial practices, she invites others to deepen their relationship with the living narratives of the land, andhonorthestoriesandthewisdomitholds
FollowJaclyn@herbs and lore https://wwwinstagramcom/herbs and lore/
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