4C Wellness, INC.

Hello everyone! I am pleased to announce that in 2 weeks I am launching a women’s support group in Daytona Beach!
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The group is called Dirty Laundry & serves as a safe space for women to come and share their experiences, seek support, and create a community of supportive women! (See attached flyer for logistical details)
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This is a donation based group so if you can contribute, great! But if not, not a problem! My mission in launching this group with Ageless Health and Hormones is to provide quality & accessible support for women in our community.
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This group has a 10 woman capacity so it is ideal for members to commit to all 6 weeks if possible (minimum of 4). The more you put into this group, the more you get out of it!
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Please visit this link to sign up for this support group before it’s full!
https://www.surveymonkey.com/r/JWFWLNS
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If the group is full, fear not! I will add any additional women to a waitlist as I am open to creating a second group & will host more groups in the future.
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Feel free to tag anyone you know who might be interested in attending!
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Happy Wellness Wednesday!
Today we’re embracing the connection between body and mind 🌟
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Taking care of your physical health isn't just about fitness – it's an essential investment in your mental well-being.
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A strong body can bolster a resilient mind, helping you face challenges with clarity and confidence.
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Remember, self-care is holistic care!
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Happy Motivational Monday!
We love this quote because of the way in which is provides prospective on all the twists and turns life is sure to throw at us.
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In moments of stress, despair, or pain, it can be easy to ask, “why me? Why is this being put on my plate right now when I am so overwhelmed by everything I’ve already got going on?”
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I know I’ve been here before, and let’s face it, it sucks! We want to honor the emotions challenges bring up for us but do not want to live there. If we can reframe the challenges as part of the plan, and stepping stones on our journey of growth, we will be able to one day look back and see that our struggle laid the groundwork for our success.
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Things might not make sense in the moment and if that frustrates you, you’re not alone! With time, patience, & perseverance, our struggle will reveal purpose. So we invite you to lean into the opportunity to learn about yourself & your journey, and to trust that this is all part of the process.
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It’s Wellness Wednesday and we’re talking Occupational Wellness!
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I’m sure we’re all familiar with the hot term “work-life balance” but many of us have difficulty achieving this kind of balance.
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Finding ways to set boundaries between work and home life can be incredibly difficult but are critical to a life of wellness.
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Your occupation is a big part of your identity but it is not everything you are. Evaluating your current work-life balance through coaching or therapy can help find imbalances and ways to improve your overall life satisfaction.
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In addition to the concept of work-life balance, we need to regularly assess our satisfaction with the field or career we are currently in.
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If you find yourself questioning your career choices, fear not, as this is a completely normal experience! The average American will change their career 3 times throughout their lifetime, if not more. Our passions, interests, and goals change as we grow and deserve to be explored, whether we make the change or not!
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No one likes to get bored, especially with something they have to do on average 5 days a week. Finding new ways to reignite passion can ensure that we stay motivated and are enjoying the work we put so much effort into!
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Gaslighting is a form of emotional manipulation that can leave us feeling confused, doubting our perceptions, and questioning our sanity.
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In this post, we want to shed light on this harmful tactic to raise awareness and empower one another.⁣
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Gaslighting often involves invalidating our feelings and experiences, making us doubt our reality. But remember, you are not alone, and your feelings are valid.
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If you've ever experienced gaslighting, know that you have the right to set boundaries and prioritize your mental well-being. Surround yourself with supportive, empathetic individuals who lift you up.
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Let's break free from the chains of gaslighting and reclaim our power. Together, we can create a safe space where open communication and emotional validation flourish.
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Happy Wellness Wednesday!
Today we’re talking intellectual wellness and the importance of on-going development.
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As we get older, we tend to focus primarily on our careers and sharpening our professional skills. While it’s important to continue this process, it is equally important to expand our minds in other ways.
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Learning new skills or taking a class on a topic you’re interested in knowing more about are great examples of ways to improve your intellectual wellness.
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Shifting gears intellectually helps us become more well rounded and maintain what’s called our fluid intelligence.
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Our learning can be categorized into two groups: fluid and crystallized intelligence. Fluid intelligence is the ability to process new information, learn, and problem solve. Crystallized intelligence is our ability to store knowledge learned over the years.
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As we enter our 30’s, our fluid intelligence starts to decrease, slowly but surely. (Think older adults trying to learn new technology- this can be difficult for them). By learning new skills, we can help keep the slowing of our fluid intelligence at bay as well as find new and creative ways to problem solve in other areas of our lives.
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So if you’re feeling stuck in your profession or in life, we encourage you to find a new hobby to develop or a new topic to learn about! Through this process, you might be surprised at how much you can learn about yourself & life. 😉💛✨
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It’s Transformation Tuesday and it’s time to take your goal commitments to the next level!
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Keeping track of your progress isn’t *required to reach your goals but it sure does make it easier!
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When we log our progress it can help on many fronts like accountability and motivation.
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Meeting goals requires a lot of hard work over a length of time and some take longer than others.
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This can lead to feeling of discouragement and inadequacy which are major mood killers when you’re trying to maintain the endurance necessary to kick butt and take names.
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We encourage you to start writing down your progress so that you have a friendly reminder that your hard work is paying off! And when it’s not, you have great information to help you manage roadblocks that are preventing you from meeting your goals.
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Be sure to share this post with a friend who could use some extra encouragement and support on their journey to success!
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Happy Monday, everyone! Just a friendly reminder to pace yourself & form every new stride toward success out of compassion- for both yourself & for others.
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The long game requires consistency & discipline, but let’s be honest. That is easier said than done!
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If you find you’re “falling off the wagon” with your goals, don’t beat yourself up! Shaming yourself for not doing better isn’t going to get you very far & will likely lead you down the path of burnout.
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Instead, try offering yourself compassion the same way you’d offer it to a friend who is having a hard time.
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Allow the bump in your road to teach you something new about yourself & use the experience to propel you forward, not hold you back
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It’s Wellness Wednesday & we’re talking finances!
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Often times we don’t think about our finances impacting our overall wellness, but it absolutely does!
When we have strong foundation around financials, that makes focusing on other dimensions of wellness so much easier.
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If you’re like me, you’ve experienced times where you were absolutely terrified to look at your bank account. Feelings of shame, embarrassment, and fear are very common roadblocks to staying on top of our financial wellness.
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But checking our finances regularly is critical to financial wellness. Sticking our heads in the sand hinders us from facing financial challenges and working to build healthy habits around money.
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If you haven’t created a budget, don’t know where to start, or want to work through mental blocks around money, we can help!
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Having a healthy relationship with money will get you one step closer to living the life of your dreams! 💛✨💰
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A MUST LISTEN 💯

If you know me, you know Mel Robbins is my spirit animal and who I aspire to be one day. I’ve been following her podcast for quite some time and each episode is brilliant. But this episode!!! If you or a loved one is struggling through the painful experience of estrangement, then I HIGHLY recommend you listen to this episode. You will better understand why people cut others out of their lives and learn what the first steps towards reconciliation look like.

-Casey 💛✨

This theme has been coming up for many of my clients this past week. How many times have you “wished” what you had started sooner? I know I’ve experienced this!
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It’s easy to get caught up in a goal when we start thinking too far down the line, or as I like to say “putting the cart before the horse”. You have big dreams which require big goals, but that doesn’t mean you have to complete those goals all in one fell swoop!
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We are much more likely to achieve our goals if we break them down into bite size objectives. This helps us avoid burning out on our goals before we even begin.
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So don’t be afraid to start small! Small beginning lead to big success!
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Codependency, a deeply ingrained pattern, often goes unnoticed but can have a profound impact on our lives and relationships. It is a dynamic where we prioritize others' needs and validation over our own, losing sight of our individuality and self-worth.
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Recognizing and healing from codependency is vital for our emotional well-being and personal growth. When we unravel the roots of codependency, we reclaim our autonomy and discover the strength to set healthy boundaries. It is an invitation to develop self-compassion, prioritize self-care, and honor our own needs and desires.
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Breaking free from codependency liberates us from the cycle of seeking external validation, and empowers us to form healthier, balanced relationships. It is a courageous step towards reclaiming our identity, fostering self-love, and nurturing our own emotional well-being.
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Let's embark on this transformative journey of healing, reminding ourselves that our worth is not defined by others, but by the love and care we give ourselves. 💛✨
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Tag someone who might resonate with this message, and together, let's support one another on our path to healing and reclaiming our independence. 🌟🤝
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In our journey towards holistic well-being, we often overlook the impact of our environment on our mental health. The spaces we inhabit, the natural world around us, and the harmony we create within them can profoundly influence our emotional state and overall wellness.
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Take a moment to explore and appreciate the beauty of nature and it’s healing powers. Surrounding ourselves with fresh air and nature can be a great first step in reflecting on and improving our environment.
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But it's not just about the external environment. Consider your immediate surroundings and the spaces you occupy regularly. Create an environment that supports your well-being - a sanctuary where you can find peace and tranquility. Clear the clutter, fill it with meaningful objects, and infuse it with positive energy.
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Today, let's celebrate the interconnectedness of our well-being and the environment. Embrace the power of environmental wellness and its role in nurturing a healthy mind and a sustainable future. 🌿💛
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Tag someone who inspires you to prioritize environmental well-being and let's create a ripple effect of positive change together! 🌍💛✨
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We encourage you to practice embracing the journey of ups and downs, for it’s in the face of challenges that our true strength is revealed.
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Success may not come easily, and failure may knock you down, but remember, it is your resilience and unwavering determination that truly define your path to greatness.
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Keep pushing forward, as it’s the unwavering courage to continue that ultimately leads to your triumph. 💪✨
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🌈🌞 Feel Good Friday 🌞🌈
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Taking care of our mental health is just as important as our physical well-being! Let's prioritize self-care, positive affirmations, and connecting with loved ones.
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Explore new hobbies, soak in nature, and remember that it's okay not to be okay sometimes. •
Together, let's create a supportive community where mental health matters. Share this post to spread the love and tag someone who needs a boost! 💛✨
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It’s ✨Therapeutic Thursday✨ and we’re breaking down trauma, what it is and how we start healing it.
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When working with therapy clients who come in with trauma, we will get a summary of the trauma but there’s a very important foundation to build before deep diving into the healing process.
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Trauma work is a very sensitive and personal process that requires a safe space in order to process, so we want to start by learning ways to manage distressing emotions and thoughts that are often experienced after a traumatic experience.
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‼️It is certainly possible to do *some of your trauma healing on your own, however imagine this… 🤔
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Say you have some mechanical issue with your car. Perhaps some of the issues you may be able to fix yourself, however, when it comes to the more complex issues, would you feel safer watching a YouTube video on how to fix it before trying to fix it yourself, or would you feel safer going to a professional who has years of experience, tools, and training that allows them to accurately and safely address the problem?
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I’m a huge DIY girl, but there are just some things that are out of our wheelhouse!
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As mental health professionals, Crystal and I are trained to assess, diagnose, and treat trauma through science-based methods. Yes, science-based! With the support of our expertise, we can help you work through traumatic experiences that are negatively impacting your life and are preventing you from feeling empowered, strong, and confident on your journey to success.
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Happy Wellness Wednesday!
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A couple weeks ago we introduced you to the Wellness Wheel so now it’s time to break it down, starting with Emotional Wellness!
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Emotional wellness is important to our over all functioning, but especially important for our interpersonal relationships.
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Understanding our emotions better helps us process our feelings as well as communicate effectively with those around us.
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Having strong emotional wellness also allows us to better manage stress in our lives by giving our emotions a space to exist & to be honored, but not consume us.
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It’s Wellness Wednesday and we’re here to provide some psychoeducation surrounding anxiety.
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Anxiety can be impacted by all sorts of factors but we’ve provided some general rule-of-thumb practices that make anxiety worse, as well as practices that make it better!
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The key take away is if we can implement healthy coping skills & minimize unhealthy practices, our minds & bodies will not only feel better over all, but we will be able to better manage stress & other factors that cause us to experience anxiety.
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A gentle reminder for Feel Good Friday!
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Often times when we feel anxious, the immediate response is to try and rationalize our way out of the anxiety. Seems fair right? If we can convince ourselves that we don’t need to feel anxious through our thoughts or mental problem solving that it will go away.
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Well the thing about anxiety is that it is a physiological response experienced when our mind worries about something. Anxiety acts as a messenger to the body saying “Hey! We need to be concerned about this!” This is a healthy function of our body so no need to be alarmed! Anxiety only becomes maladaptive if it is persistent and it prevents us from going about life the way we’d like to.
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Overthinking the anxiety only increases it which is why we have to m o v e our way out of it.
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I recently heard Clinical Psychologist, Dr. Luana Marques, explain that “anxiety isn’t a problem. The problem is what we do when we’re anxious, which is avoid”.
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When we move *towards* the thing we are avoiding, the anxiety will dissipate a lot quicker because we are essentially acting on the message that anxiety is trying to send, and therefore removing the need for the message.
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This skill can also be applied to chronic anxiety though physical movement. Like I mentioned, anxiety is a physiological response, which can create excess pent up energy.
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Doing something physically active is a great way to release that energy and get you into your body and out of your head.
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So what will you be moving toward this weekend? Comment below the thing you’ve been avoiding most this week.
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Happy Friday💛✨

✨It’s Wellness Wednesday✨

I love this phrase because it’s so true! If we strip away the noise, our wellness can boil down to a simple concept such as this one.
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We don’t have to make wellness complicated, we just need to remember a few basic rules. Drink your water, get some sun, and get your oxygen.
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Not sure if you all have heard of this study but it’s been shown that house plants grown where the gardener speaks positive, and healthy words grow better than ones that we’re spoken to negatively or not at all.
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While we’re not too sure scientifically why this is true, I think the concept is a great analogy to the human mind.
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When we have positive, powerful, and healthy thoughts, we thrive so much more than if we feed our mind negative and harsh thoughts.
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So while we literally need oxygen for our well-being, I encourage you to also think of oxygen as the quality of your mindset.
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I challenge you to take a quick break today and step outside. Get some fresh air, soak up that sun, and remember that you’re just a house plant with complicated emotions😉
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✨Transformation Tuesday✨

Let’s talk unconscious narratives! Unconscious narratives refer to the underlying stories, beliefs, and assumptions that shape our perceptions, behaviors, and emotions at a subconscious level. These narratives are often formed during early childhood and can influence our thoughts and actions without our conscious awareness.
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Recognizing and understanding these narratives is crucial for one's mental health because they provide insights into the origins of our patterns, fears, and self-limiting beliefs.
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By bringing these unconscious narratives into conscious awareness, one can gain a deeper understanding of themselves, challenge negative or harmful narratives, and make conscious choices to reshape their mental landscape.
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This process enables personal growth, empowers us to create positive change, and fosters improved emotional well-being.
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DM us for more information on how you can go about this process and shed the dead weight of narratives that no longer serve your highest self!
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Good morning & happy Saturday 💛✨
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I found myself wide awake at 5:30 this morning so I thought I’d take advantage of a quiet morning bike ride & a beautiful beach sunset.
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Lately I’ve been getting good at incorporating meditation into my daily routine, which is a habit I’ve been trying to build for some time.
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I, like many people, struggle to practice meditation, especially as someone who lives with ADHD. So this has led me to get creative with how I practice meditation.
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Many of you might not know this but I am certified in Trauma Focused Clinical Hypnotherapy, and my training as a THt has reminded me of the importance of bilateral stimulation; meaning when both sides of the brain are being activated. Examples of bilateral activities are walking/running, biking, & tapping.
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Why does this matter? Because when we give our left brain (in charge of logic, is rigid, concerned with boundaries) a task to focus on, the right brain (in charge of creativity, abstract thinking, intuition) is given space to process deeply rooted emotions and thoughts.
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So next time you set out for a walk, run, or bike, try using that time to meditate. Notice the thoughts & feelings you’re experiencing. Where in your body do you feel it? What is it like to feel your feet on the sand, the grass, the pedals…?
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And if your mind wanders off? Just gently bring it back to the present moment, no matter how many times you need that reminder. 🙏🏼💛✨

- Coach Casey

It’s Feel Good Friday, y’all! 🥳
And we’ve got a question for you!
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We’ve been thinking about the power of music lately and reflecting on the ways music can strongly influence our mood.
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Listening to sad or angry music can be cathartic during difficult times but it can actually perpetuate feeling bad if you listen to that type of music too long.
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We believe that everything falls on a spectrum and can go from adaptive to maladaptive very quickly or very insidiously, so it’s important to find balance, even in our choice of music!
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We want to know what is a song that is sure to lift your spirits just by listening to it?!
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Comment below your go-to feel good song, and comment if you think we should release the (Em)Powerment playlist Coach Casey cultivated!
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Happy Friday Jr. everyone! Or as we also like to call it, Therapeutic Thursday! 🥳
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Today we’re introducing a grounding technique that helps ease anxiety & brings us back to the present moment.
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Tapping into the 5 senses allows us to refocus our energy on the present moment and regain connection with our physical body.
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We can’t think our way out of anxiety, we have to *behave* our way out of it (read that again like 10 more times) so this exercise is a great tool to use do to help us do that.
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And the best part?! You can use this technique practically anytime or anywhere. No one has to know you’re using it, or you can invite those around you to join in.
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The key to making this exercise most effective is by being as specific as possible. Try to notice as many details about each of the identified senses, as this will increase your level of groundedness.
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And for those who are a part of the deaf and/or blind communities, you can modify this exercise by increasing the number of items to identify in 1-2 of the other senses. 🤗
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If you have any further questions about this skill or the science behind it, feel free to DM us! 💛✨

Happy Wellness Wednesday!
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Today we’re introducing your new favorite wellness check in!
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The HALT acronym helps bring awareness to our current state of being, which allows us to better regulate emotions and manage daily stress.
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It can be easy to try and power through the day but if we aren’t taking care of our basic needs, it’s difficult to be efficient & effective.
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To start building the habit of checking in, try setting a daily reminder labeled “HALT” in your phone for a time where you’re likely to lose steam during your day.
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Let us know in the comments below which letter(s) of the acronym you find yourself experiencing through out the day!
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IT’s Transformation Tuesdays and we’re talking positive affirmations!
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Positive affirmations can drastically help us change the tone of our inner dialogue, which directly impacts our mental health.
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The cool thing about affirmations is they don’t have to feel true at first in order for them to work. The more you practice them, the more true they become in your mind’s eye.
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The affirmation listed above is by far my favorite one to use as it really helps me slow down my thoughts and reminds me to actively practice self compassion.
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Try it out and see how it works for you! But try coming up with one yourself. The key to making these affirmations work is to find one that resonates with you.
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Comment below to share your favorite positive affirmations with our community! 💛✨
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