Salubrious Psychological Services

“Feeling safe in stillness is an experience that people who are engaged in high-effort coping and who live with ongoing, cumulative, and recurrent stress and trauma need.” - Dr. Gail Parker.

Make it a family affair!

Starting things off with a nice leisurely walk with my senior dog.

LOVING MYSELF: Part of loving myself is acknowledging my immunocompromised status and taking good care of myself. Covid snuck up on me and I still have no idea where I got it. I am so grateful none of my loved ones are sick! I am also grateful for my village; it is strong. Side note: Anyone taking Paxlovid, get cough drops!!

Cooking for myself is a way I love myself and nourish my body. Cooking for someone I love elevates this experience.

I did a thing! I recently graduated from as an Integrative Nutrition Health Coach. I went into this program for personal and professional reasons and was not disappointed. The wealth of information I have obtained has been transformative. I am so excited to share my knowledge and resources with my clients.

Self-love, including affirmations, compassion, romance, and somatics, improves overall mental health. Whether partnered, single, or somewhere in between, we must pour love into ourselves. So, why not kick it into high gear during the month of February?

Vegan Caesar Salad: When a recipe is this tasty and easy to make, I can become hyperfixated. Roasting the chickpeas and Brussels sprouts adds layers of flavor: chef’s 😘.

Attention autoimmune, chronic pain, and chronic illness baddies: Who struggles with eating breakfast upon rising?? This was my breakfast at 12:30 pm today! I’d been awake since before 8 am but didn’t get out of bed until it was time to get ready for my first session (please don’t ask why I’m working today 😂). Anyway, it’s not uncommon for us to need more time in the morning due to fatigue or pain. Here are some ways we can do better:
1. Allow yourself grace. You won’t always get it right. There may be days when you stay in bed “too long,” eat too late or eat poorly.
2. When possible, set an alarm for earlier so you and your body have time to adjust to the new day. A slower more relaxed start to the day has great benefits.
3. When possible, plan/prep ahead. It’s much easier to grab something ready-made than having to prepare food in the moment.

I CHEATED!! Yup, I had black beans nachos with real cheese and sour cream. Oh and I had Coquito! And yes, they were both tasty! Know what else? Life goes on. I wrapped up my Sunday with a bomb kale and white bean concoction that was also super tasty.

This mama is Tired! So, it’s coffee and leftovers for breakfast. Breakfast may be the most important meal of the day, but it doesn’t have to look a certain way.

I’m doing my best to prepare most of my meals during this challenge. Planning for a day away from home while plant-based doesn’t have to be too hard. I packed up an insulated bag with fruits, veggies, and other goodies. A quick stop at the grocery for chickpeas and great northern beans and I’m off!

The viral sleepytime mocktail isn’t just a social media trend. Tart cherry juice helps to boost the body’s natural production of melatonin. Magnesium glycinate is a powerhouse on its own: Helping to calm and relax the body
Boosting the immune system
Creating an anti-inflammatory effect.

Dining out with dietary restrictions can be challenging. However, you don’t have to be stuck with a plain house salad and french fries. Plan ahead, look at the menu, and get creative with substitutions and/or additions.

Who’s ready to go plant-based on January 2nd?

Since 2014, I’ve explored variations of plant-based, vegetarian, and pescatarian diets. I feel best when I eat whole foods, hydrate well, and limit dairy (so difficult 😩). I would like to get to a place where my dietary lifestyle is nourishing, enjoyable, healing, and sustainable.

The new year is quickly approaching! In 2024, I want to be more intentional about connecting with my audience/clients. I would also like to improve my own functional status through positive lifestyle improvements.

Most of us have heard of, or potentially engaged in a 30-day challenge. While studies show it can take an average of 66 days to develop a new habit, 30-day challenges make for a jumpstart in the right direction. Throughout this next year, I will be engaging in monthly challenges. I would love you to join me!

Here are some ways to make these challenges more fun and sustainable:
1. Stay connected to your “Why.”
2. Plan ahead.
3. Get an accountability partner.
4. Reward yourself.
5. One day at a time. If you miss a day, don’t punish yourself or give up.
6. Have fun!

LIVE tranquilly Affirmation Cards are back in stock!

VALUES over fears

Anxiety leads to avoidance. It's human nature to avoid the things which make us feel afraid or uncomfortable. However, not everything we fear is harmful. Leaning into anxiety and facing your fears can lead to a life in which your actions are motivated by your values, not your fears.

Watch this reel by salubriousservices on Instagram whenshappyhr • Original Audio

Affirmation cards packing. Link in bio.

Watch this reel by salubriousservices on Instagram thepeachvintage • I Don’t Suck Mantra

Doing your best can look different from moment to moment. There are times when you may feel tired, overwhelmed, or just not 100%. Extend grace in those moments as you may still be doing your best. If 60% is all you have to give, it's good enough.

While social media has been beneficial in connecting people worldwide, increasing access to information, and providing entertainment, it does have its drawbacks. When overused, social media can be detrimental to physical and mental health. The lure of dopamine (aka "reward chemical") from the neverending loop of stimuli makes social media increasingly addictive and time-consuming. Here's some good news: You can boost your dopamine levels in much healthier ways!

Early in her career, Mamie Phipps Clark, Ph.D., began her thesis, "The Development of Consciousness of Self in Negro Pre-School Children." after working in an all-Black nursery school. She was later joined by her soon-to-be husband, Kenneth Clark, Ph.D., who shared her passion for research. Together, they developed the famous doll experiment that exposed internalized racism and other damages caused by segregation. The Clarks fought for civil rights and were pioneers in the research of race, self-esteem, and child development in the Black community.

E. Kitch Childs: A Clinical Psychologist and le***an activist who helped to found the Association for Women in Psychology. She was known as a champion for women and q***r folks in the field of psychology. She also advocated for marginalized groups to receive mental health treatment and increased access to community resources. 🌈

“Knowing how to be solitary is central to the art of loving. When we can be alone, we can be with others without using them as a means of escape.”— Bell Hooks

Bring your adult self to holiday celebrations. Your childhood self may not have had autonomy, but you do!