As a therapist, I spend numerous hours listening, guiding, and supporting my clients in their various journeys. Recently, I have also realized that as a therapist, I live a very sedentary life- I sit while listening to the person sitting across from me, or sit hunching over my laptop completing notes, or sit scrolling on my phone in between sessions. And in the years of doing this work, I have begun to notice how much this consistent sitting impacts my body in various ways. This is not only for me or even for therapists but for many of us that are in the workforce today. Like many others, I have neglected the physical as well as mental toll that prolonged sitting has on my overall health.

• Aligning our postures: Whenever someone talks about posture, I often have flashbacks from Disney princess movies with the girl balancing books on her head or flashbacks from my teenage years of adults telling me to “stop slouching.” I often found these reminders annoying and appearance based, however, I have begun to wonder if some of these pleas were actually for my physical and mental health. Correct posture promotes deeper breathing and oxygen flow in the body. Breathing is the body’s superpower. It not only keeps us alive but also is our secret weapon to regulate our emotions. Having better oxygen flow through the body can reduce stress, elevate mood, and increase positivity, focus, and productivity. Not to mention people with better posture tend to have higher self esteem.

• Regular Massages: With books like The Body Keeps the Score and My Grandmother’s Hands, the mental health world is continuing to learn how our bodies carry the history of what we have experienced. Just like our experiences impact our emotional and mental health, these memories are held in our bodies throughout our lives. Because of this, I have begun to start the self care ritual of getting a full body deep tissue massage once a month. Oftentimes, we naturally acclimate to pain, tightness, or discomfort in our bodies. Seeking out regular massages increases body awareness and mindfulness by allowing us the time and tools to pay attention to what is happening inside our bodies. Deep tissue massage also releases knots, promotes relaxation, and relieves tension which helps to alleviate stress and irritability. (This can seem inaccessible to some, however, there are options through massage therapy schools and Groupon which can make this a little more affordable.)

• Stretch/Movement Breaks: Our sedentary work lives can often slip into hours of sitting leading to muscle tension, stiff joints, and back aches. Sitting for extended periods of time leads to mental fatigue and stress building up throughout the day. Everyone needs a break! But instead of doom scrolling through your socials, try taking an intentionally restful and rejuvenating break. Set a timer and go for a brief walk or engage in stretching that targets your neck, shoulders, back, and hips. Incorporating small breaks to stretch, walk, or simply stand up during your workday is a simple, yet effective strategy to improve both your physical and mental well-being. It’s a small investment that can have a big impact on your health, mood, and productivity in the long run.

In this role, I have witnessed the power in the mind-body interconnection. Above are just a few adjustments to make in daily life to promote physical and mental well being. Physical activity not only reduces stress hormones like cortisol but also boosts the production of endorphins, the body’s natural mood elevators. When we take care of our bodies, we create a foundation for clearer thinking, improved mood regulation, and better resilience to life’s challenges. By prioritizing movement, we also create a sense of accomplishment and control, which can directly impact our emotional health.

Reach Out

With many New Year’s resolutions already starting to slip away, let’s shift our focus to making small, achievable, and realistic changes that can nurture both our physical and emotional well-being.

Don’t hesitate to reach out today and find support!