Back to Basics: Six Foundational Integrative Care Practices

We all get off track sometimes. 

The fluid days of summer can be wonderful….

and our bodies are craving a rhythm that it likely hasn’t had in months. 

I know mine is. 

Attending to our basic needs is a vital part of coming back into balance, so that we can respond from a place of groundedness and center. 

Now that our children are returning to school, and the fall weather is arriving, there is an invitation to take more time to settle in. 

Here are my six foundational practices that I come back to again and again (and again):

1. Drink Water – This is one of the first things we forget when we are out of rhythm and one of the simplest to bring back into our daily life. Our bodies are made up of 60% water (most organs even more). Sip at least a half gallon of water each day for optimal functioning of your mood, physical body, concentration and attention, and immune system. 

2. Rest – While the world does not stop, we humans need to. Buzzing on caffeine, adrenaline, and dopamine hits throughout our day is not setting us up for the restorative rest that is vital for our mind, body, and soul. Try inviting some rejuvenation – just for today – by:

• Taking breaks from screens to rest your mind throughout the day and practice relaxation (try some of these short exercises)
• Winding-down at least a hour to before bed
• Going to bed an hour or two early
• Enlisting some support from another caregiver if you have little kids, or checking into a hotel if you need to 

Give yourself permission to put your “to-do” list on hold until you can tackle it with a fresher mind and a soothed soul. 

Check out my free sleep course for more support. 

3. Nourishing foods + supplements – Fuel your body with what is really nourishing to you. When we are stressed, ungrounded, depleted, or overstimulated, it is evolutionarily in our best interest to go for high calorie, full-fat foods. Our ancestors, who did not have the privilege of knowing where their next meal was coming from, would never choose a salad over chocolate cake. 

If you are already making rest and drinking water priorities, your mind will be more willing to choose options that support you in the long-run. Working with a functional medicine provider or naturopath can help you determine which foods and supplements work for you, and then remember to take them. 

4. Movement – Our bodies need to move every day. Period. Especially as more of us are spending our days on computers in small square-footage, bringing movement into our lives requires intention and commitment. Movement does not necessarily mean a full-on workout or yoga session. 

Go for a walk, dance to your favorite song, put a yoga mat/blanket on the floor beside your bed to roll off onto for some gentle morning stretching. I spend the 10 minutes I have between clients weeding my garden or folding laundry. I have made a commitment that my clinical notes and other electronic communications have to wait until after I have moved a little. When I forget or override that intention, I feel it. 

5. Quiet connection – Connect with yourself at least once a day. Turn your lens toward your internal landscape through meditation, writing, or creating so that you can tune into what is going on in your body, mind, and soul. When we are more connected to ourselves, we are able to make value-aligned choices and attend to our needs with clarity and ease. 

6. Go into nature – We are natural beings, living in an artificial world. Connect with your true essence by putting your feet or hands in the earth, feel the sun on your skin, tend lovingly to a plant, breath in the freshest air available to you, listen to the rhythm of the ocean. Allow the vibration of the universe to soothe you, to integrate body, mind, and soul. Invite ease. 

Above all, remember: Be gentle. 

Start with one of these (maybe two). Find some success. Research shows that by incorporating just one nourishing practice for just one day, we are more likely to naturally choose more. 

And I am here. Reach out, if you think I can help. I have immediate openings for online integrative psychotherapy sessions and coaching. 

It is an honor to walk alongside you. 

With love and light, 

Caitlin