Monday, December 17, 2018

I stress, eustress

As we get ready to wrap up 2018, I can’t help but think of all the changes there have been in my life in the last year. Most of them have been really great. Here are some of the big ones.

1.     I quit all my jobs and got a salaried position. This year when Christmas break arrives it will include paid time off for the first time in four years.
2.     I took a sabbatical from my wellness business. I needed to prioritize personal happiness over professional greatness. I had the entire summer to travel, attend special events, and truly enjoy my life rather than just stage it for social media.
3.     Probably the biggest change of all is that I fell in love this year. Swoon. If you know my story, you know what a huge flipping deal that is.

Basically, the last 11 months have been like a movie montage with Natasha Bedingfield in the background singing, “Feel the rain on your skin…” 2018 has been one of the happiest years I’ve had in a long time. Insert freak out right about here.

Freak out? Why, you might ask. Well, it’s all because of eustress. Eustress is stress that we subjectively experience as positive. It usually comes from exciting changes such as the ones mentioned above. But, you have to realize that eustress makes you stress too.

Have you been there before? Maybe it’s the anticipation of the holidays. It could the energy around your goals for the new year. It could be life transitions such as marriage, children, graduation, or relocation. These are generally seen as good things that we welcome into our lives. But they still mess up your homeostasis for a while. So, what do you do when you stress because of eustress?

1.     Understand that when things change it takes time to adapt. It doesn’t mean you’re not happy. It just means you need time to adjust to the new. Consider talking to a counselor to help you wrap your mind around all the amazing changes that are taking place.
2.     Create a new normal. Just as you developed various rituals and habits to cope with your previous life, you can do it again in your new circumstances. It also helps to carry over old grounding techniques to remind yourself that you’re still you in the new situation.
3.     A final tip to manage eustress is to intentionally practice gratitude. No, your old life is no more. Yes, you have to make room for the new. But doesn’t the blessing of the new outweigh the familiarity of the old? When you keep the blessings of the new season in mind then you can navigate them with a heart of thankfulness.

If I’ve said it once, I’ve said it a thousand times. Life is crazy and hard and scary. It’s also amazing and exciting and unpredictable in the best way. When the tide turns and you experience a season of the latter, embrace it. Hold on tight with both hands. Just give yourself tons of grace and compassion if it takes time to adjust to the new. It’s okay. I stress, you stress, we all stress because of eustress.

Tuesday, November 13, 2018

Thanks body. I’ll take it from here.

The body remembers what the mind forgets.
-Martha Manning

Have you felt kind of down or on edge for no known reason? Maybe you think to yourself, “I’ve been tripping for like a week. What is going on?” Then, when you see a calendar, it suddenly makes sense. It’s coming up on a painful anniversary. No wonder all this emotion is coming to the surface without an obvious trigger. That’s actually a very normal, very common experience. Our conscious mind might not be actively processing an event or an experience, but our bodies have a way of making sure we don’t forget.

This recently happened to me. I kept getting emotionally triggered in the same area. Even though there was no evidence to support my worry thoughts and reactions, things still felt very sensitive for me and I wasn’t sure why. It didn’t dawn on me why until I was sharing with a friend. Ohhhh. Thanksgiving. While it’s not been a difficult holiday for me recently, it certainly had been many years ago. My “not-myself-ness” was due, in part, to the season. You see, seven years ago I was happy and hopeful anticipating the holidays too. Then, BAM!! A loss I never saw coming.

Maybe you’ve experienced something similar. Try to go easy on yourself. It doesn’t matter how long ago it was. It doesn’t matter how extreme or benign you perceive it to be. If it changed you and holds any residual charge for you, then do yourself the honor of healing. Healing should include assuring your body and soul that it’s okay and you’re okay. If you don’t where to begin, join me in this prayer.

Thank you, body, for reminding me what happened.
Thank you for sounding the alarm when my conscious mind started to forget.
Thank you for wanting to keep me safe from pain.
Now that I am conscious, I’ll take over from here.
I am safe.
I am loved.
I am secure.
And even if things happen differently than I plan in life or in love, I am still safe, I am still loved, and I am still secure.

For resources on how grief, loss, and trauma affect the body check out the following:

Healing Through Movement: Getting Back Up After a Broken Heart, Crista Gambrell

Waking the Tiger: Healing Trauma, Peter Levine

The Body Keeps Score: Brain, Mind, and Body in the Healing of Trauma, Besser van der Kolk

Wednesday, October 17, 2018

Anxious? Ask these questions.

Everyone gets worried and nervous at times. But it seems more and more people are battling anxiety, a persistent, generalized fear. That’s just not the place we’re meant to live. While there isn’t a formula or quick fix for anxiety, there are some questions to ask yourself to slow down your anxious mind.

Do I have all the information?
Anxious minds are good for freaking out prematurely. This is because they’re proficient in anticipating disaster before it arrives. Anxious minds react to imagined possibilities, but calm minds respond to what’s before them. Calm minds deal with facts and the reality of what is, not what might be. Therefore, it’s good practice to shift from an emotional mind state to a logical mind state by asking if you have enough information to reach certain feared conclusions.

Will anxiety change the outcome?
The next good question to ask yourself is whether or not your worry will change the outcome. If you’re waiting for test results, wondering where you stand in a relationship, or looking for a call or email about a job, will your worry and rumination do anything to change the outcome? No. Probably not. At that point, it’s out of your hands. It’s important, then, to learn to calm and soothe that anxiety because it won’t change your situation.

What can I do?
A final question to ask is whether or not there’s anything you can do. A big part of managing anxiety is about discerning your locus of control. The big, scary thing might be out of your control, but you can usually find one or two things within your control. Maybe it’s getting more information on what concerns you. Maybe it’s distracting yourself until things play out. Maybe it’s reaching out for support. Maybe it’s reflecting on what the real fear, the one underlying the obvious fear, is. If you realize you’re equipped to handle the underlying fear, then the surface level fear doesn’t pack as much punch.

I think most would agree the world can be scary and life can be unpredictable. That’s enough to make any of us fearful at least sometimes. Fear is normal and even adaptive depending on what’s happening. It can also get in the way when it emerges too often and impedes our ability to function. When it does you can regain control by asking these three questions, knowing you can handle whatever the answers might be.

Wednesday, October 10, 2018

I do hard things

I don’t know who the first person to say this was, but I love this mantra. I do hard things. It’s simple. It’s strong. It echoes a hardiness that’s rare these days.

In thinking about resilience do you ever wonder what makes people mentally strong? What helps them rebound when they’re knocked down? While there aren’t definitive answers to these questions, there are some helpful perspectives that allow people to cope effectively when the going gets tough.

Stuff happens

Similar to, I do hard things, Stuff happens is another simple and helpful saying. Think of how easy it is to act surprised when challenges come. We act like we’re being personally attacked. We question the reasons for misfortune, which only heaps more suffering on us. Resilient people, however, accept that good and bad are part of life for everyone. They don’t believe God is picking on them or turning a blind eye to their hardship. They believe they’re just journeying through a not-so-fun part of the human experience right now. It might stink, but they know it won’t always be this way.

Change is inevitable

Knowing things won’t always be this way might be comforting or disturbing depending on your life at the moment. If you’re struggling, then the promise of change might be the only thing keeping you going. If you’re content with things, the notion of change could feel threatening. Unfortunately, there’s no cosmic remote that allows you to fast forward beyond hard stuff and pause on the good stuff. The story of our lives is constantly unfolding at its own pace and twists and turns are part of it. Nothing lasts forever on this side of eternity and learning to embrace change can help you navigate all seasons of life.


Lastly, you can endure the changes of life resiliently when you believe you can. You can even and you can deal. When you insist on things going a certain way and believe that you can’t handle it if they don’t, then you’re setting yourself up for a meltdown. The reality is you might not like what you’re facing. It might be extremely uncomfortable. But when you have the mindset that (enter in whatever your biggest fear is) happening would be the absolute worst thing in the world and you would never recover, then guess what? You’re less likely to recover. When you face that big scary thing if it happens, feel all the icky feelings associated with it, and decide for yourself that you can overcome, then guess what? You overcome. Hence, why they say whether you believe you can or you can’t, either way you’re right.

Life is a mixed bag and we all know it. It’s mundane, messy, and magical all in one. But we’re made for it. Think about it. Our lives are about growing and transforming into the best version of ourselves we can be. Sure, that growth might come from the magically delicious times when we’re walking on sunshine and everything’s going our way. More often than not, real character is forged during the God-I-wish-I-could-fast-forward-through-this times of pain. It hurts and it’s hard and when it is just remember, I can do hard things

Friday, August 31, 2018

Here's to eternal summers

But thy eternal summer shall not fade…
William Shakespeare

You see this? This was hands down one of my favorite moments of the summer- standing barefoot on a pier overlooking the Severn River on an historical estate. It was hot and humid that day, but the cloud cover made it bearable. I can recall how quiet it was. It was so quiet you felt as though you should whisper so as not to disturb the symphony of cicadas in the background. This is peace. Right?

Yes and no. In regards to slowing down, being still, and relishing the beauty of simplicity…then yes, this is the picture of contentment. We should all make room for this kind of stillness on a regular basis. However, if I need to create this exact ambience, this pier, this river, this white dress in order to feel calm, then no. If I can only access this feeling through fragrances and rituals, then I’m sorry, but it’s not true peace. True peace is maintaining an internal posture of rest regardless of the external situation.

It’s a tall order, I’m well aware. But that is why we build inner strength throughout our lives. We plant our internal roots deep so that we’re not violently thrown when the storms of life rage about. We’re affected by the issues of life, of course, but not greatly moved. We’re not greatly moved when we learn to live in peace.

I must admit, with Labor Day weekend here and summer wrapping up, I don’t even want to think about the storms that will inevitably come. Summer was really awesome for me and I kind of just want to linger in this happy place a bit longer. But that’s the thing. I can. No matter what happens in the future I can always come back to this moment in my mind and you can go back to your own. Select your mental picture of peace and you too can have an eternal summer no matter what happens around you.

Author note: Fall is actually this writer’s favorite season. With the fashion, the holidays, and her October birthday, fall reigns supreme. Summer imagery was simply used for illustrative purposes. ;)

Monday, July 2, 2018

This moment is good

Things are going really well right now. That opening sentence is terrifying to write, but it’s true. Have you ever felt that way? Crap. I’m happy. What’s about to go wrong? If so, you might understand what the last few months have been like for me.

You see, after a long season of stagnation there’s suddenly been a changing of the tides in my life. Things that I’ve been waiting on forever are finally starting to happen. After years of people offering me all the same platitudes, years of assurances like, “I say a little prayer for you,” “Don’t stop believing,” and other wisdom from miscellaneous song titles, voila. A wave of good fortune finally arrived on my shore. Do you think I’ve allowed myself to relish in the fulfillment of some of these long awaited desires? Let’s just say not exactly. In fact, happy actually kind of freaks me out.

Don’t get me wrong. I think we want happy. We fight for happy all our lives. It’s just that things end up a lot like the line in Goyte’s, “Somebody that I used to know” song: “You can get addicted to a certain kind of sadness.” We figure if this is all there is and ever will be let me find a way to make do.  But not in a grounded, radical acceptance way. It’s more in a brokenhearted, resignation way. We form habits and patterns to cope with the reality that grieves us and we try to kill off the hope that we’ll ever see the fulfillment of our desires. After all, hope starts to hurt when it’s perpetually deferred. Then, by some sudden twist of fate, when we actually get what we want, it scares the hell out of us. Or maybe just me.

I was discussing all of this with my therapist (because transitional times call for tune-ups) and in her wisdom she prompted me to stay in the present. She attributes anxiety to what she calls time travel- either getting stuck in the past or imagining too far into the future. She urged me instead to see that this moment is good. In her estimate, most moments are. She says, “The next moment might not be, but this moment is good.”

So, I’ve taken that phrase and adopted it as my personal mantra. When I start to make up anxiety-provoking scenarios that haven’t even happened, I pause. This moment is good. When I look around at recent blessings in my life and feel nervous that they’ll be taken away, I give thanks. This moment is good. When I have an experience that feels so beautiful and perfect I immediately feel sad that it won’t last forever, I savor it. This moment is good.

Life is so unpredictable. It can be craptastic (as my friend Jen says) and it can suddenly turn around and be amazing. In between craptastic and amazing is just a bunch of ordinary moments: a great song that takes you back and warms your soul, a balmy summer night on the porch, sharing wine with a friend, or just floating in the pool with the sun on your face. Those are the moments to live for. The simple ones. The ones we might overlook if we don’t mindfully pay attention. We can’t change yesterday and we don’t know what tomorrow holds. But this moment is ours and this moment is good. 

Friday, June 1, 2018

It’s time to do one thing

If you follow me, you’ve probably seen a theme in recent posts. I keep sharing about the importance of rest. The reason is because that’s my personal focus these days- rest and recovery. I sense the deepest part of me saying, “It’s time to do one thing,” and to do so, I’m quitting everything. Yep. You heard it here first.

For the last four years, I’ve been building a wellness brand. The irony is that I’ve been holding down multiple jobs in order to do so and burning out in the process. It’s been nothing short of exhausting promoting wellness in others to the neglect of my own. I’ve pushed through and counseled clients despite seasons of personal pain. I’ve led others in their fitness journeys even when I was no longer consistent in my own. I’ve taught counseling students and helpers-in-training despite career fatigue making me wonder if my work even matters. And even the work of branding myself as a wellness expert in a flooded market has been a grind that's left me depleted. In a word, healing others has been wearing me out and I’ve known for a while that I needed a change.

Since I don’t believe in being a victim or a martyr I’m making that change. Before the end of the summer I will take an indefinite hiatus from teaching, personal training, and private practice. God has graciously opened a door to one job that I believe will offer the enjoyment and work/life balance I’ve been seeking. For years I’ve prayed, “One job. I just need one job, Jesus.” Alas, He has provided.

Why am I sharing all this, you might ask? I share because a big part of my wellness education has come from my own personal and professional experiences. While I don’t regret any choices I’ve made in my occupational journey so far, I do have enough discernment to know when it’s time to make a change. What has been no longer serves me and for the sake of my wellness, it’s time to make new choices. I hope this empowers you to evaluate your life and do the same.

What does this mean for Gambrell Wellness? Well, we’re just taking a little break, that’s all. I’m retiring from multiple hustles and taking a sabbatical through the summer. But hey, I’m still an educator my heart. I still plan to share relevant content on health and wellness. At some point in the future, I’ll return with programs, events, blog posts and the like just as I’ve always done. It’s just once I come back this work, this wellness work that I truly believe in, it will be done with a spirit of rest. That’s really the only way.

I challenge you to join me. I’m not saying quit your job(s) necessarily. I just want you to consider what areas have you felt perpetually drained? Can you take an extended break from them to recharge your soul? It’ll look different for everyone. I can’t tell you what you need. I do urge you to ask yourself though. What can you do in this next season for the sake of your wellness? For me, it starts my just doing one thing.

Tuesday, May 15, 2018

Anxiety tips from an anxious therapist: Ones you might not have heard

What’s better than anxiety tips from a therapist? Maybe anxiety tips from an anxious therapist. I don’t self-disclose often in practice. I try to stay focused on my clients’ emotions and experiences. But since it’s my blog, it’s Mental Health Awareness Month, and it’s important to breakdown stigma, I’m sharing that I am an otherwise healthy, reasonably well-adjusted professional woman who deals with anxiety. Because of this truth, I want to offer more than just the typical management strategies we’ve heard. I want to offer things I actually use when I’m struggling.

Breathe out

Most of us have heard of the importance of breathing to reduce anxiety. But often without realizing it, how we breathe adds to anxiety. When you’re stressed the first instinct is to hold your breath. So, if you’re already holding your breath and then you try to inhale more it actually contributes to an uncomfortable, constricted feeling in your chest and throat, making you feel like you’re choking. Therefore, when you feel anxious blow everything out first, pause a moment, and then inhale a long, slow breath.

Hold heart and center

After starting proper breathwork, another thing that helps me feel centered is to place one hand over my heart and the other over my belly. I don’t recall if I picked this up from a yoga class or if I just intuitively did this hand placement one day, but it helps. You can do it seated or standing. For me, it evokes a sense of being connected. When a wave of intense anxiety strikes, it feels like a force threatening to drown me. But when I touch my heart and center it’s my way of feeling secure and reminding myself that I’m here, I’m grounded, and I’m okay whether I feel that way or not.

Rock side to side

The third tip might sound strange, but go with it. You know how babies like to be rocked? Well, so do adults. When we’re afraid we are vulnerable like children. It only makes sense that when in that regressed state we soothe the way we used to be soothed as youngsters. Next time you feel anxious just rock your body from side to side. See if it doesn’t have a calming effect.

Eat light

All this breathing, holding, and rocking are ways to manage the physical symptoms of anxiety. Worry thoughts alone are relatively simple to handle in my opinion; you can just identify how irrational they are. But once you feel bodily sensations, it can seem like you’re actually ill, dying, or in danger. And since our emotional state is highly correlated with our gut function, stomach issues often accompany stress and anxiety. Therefore, to minimize gastrointestinal distress I eat smaller, lighter meals on high anxiety days so I don’t freak myself out more because of nausea, bloating, or stomach upset. Get the nutrients you need, of course. Just pick foods that are easier to digest.

Take your time

A final practice I use to deal with high anxiety times is to simply slow down. I’m conscientious by nature. I arrive places on time. I respond messages promptly. To me, it’s a sign of respect. The downside, however, is that I can make myself sick trying to reach arbitrary timelines. And in an era when social media, direct messages, and texts make everyone accessible 24/7, there’s often a sense of urgency to reply immediately when it’s really
not necessary. So, when I feel under the gun I’ve intentionally started taking my time. I physically move slower, drive slower, breathe slower. I’ll wait until the end of the day or even the next day to open emails or messages if I’m not prepared to respond right away. I’ll take time to have a snack or use the restroom or just sit for a moment, even if it means running few minutes late. It’s truly done wonders. I still respect time and try my best to stay on schedule. But if it’s between peace and punctuality, I choose peace.

Like I said in the beginning, I share all this because I get it. I really do. Anxiety is a formidable foe and one I’ve battled in some variation my entire life. Numbered tips and gimmicky formulas sell, but cannot guarantee 100% freedom from fear. Besides, what works for one person does not necessarily work for everyone. I simply submit the things that have helped me more often than not. I believe there will be a time when we won’t be afraid. Until that day, stay in the fight and find what helps you overcome.

Monday, May 7, 2018

Mindful tracking for depression

You ever find yourself in a funk? Like one of those truly insidious moods that sneak up on you. It allows you to function and even appear “normal” for months, maybe even years on end. Meanwhile, in the background there’s a persistent sadness, irritability, or anxiety that lingers like a low grade fever. This feeling is often what brings people into counseling. They don’t quite feel like themselves. They know they’re not as happy as they used to be, but aren’t sure why.

Truthfully, most of us have felt this before…when you’re overwhelmed by the blahs and beside yourself. Are you clinically depressed, you wonder? Burned out? Absorbing other people’s emotions? Why is this uncomfortable feeling like a familiar companion that has overstayed its welcome? Sometimes the unknown makes things worse. You feel like you’re going crazy because you can’t pinpoint why you’re hurting. This is where mindfulness comes in- mindful tracking to be exact.

Next time you notice a persistent feeling of unrest do a lifeline. This is an exercise where you track significant life events over a designated time period. It could be your entire life or just the last 5-10 years. You pick the duration. But on a lifeline, you draw an actual line on a piece of paper, like a ruler, and indicate major life transitions, losses, relationship changes, perhaps traumas. Basically, you indicate anything that you deem developmentally significant. In doing so, you will more than likely see a pattern or theme emerge. Perhaps you’ve had a lot of deaths or relational losses. Maybe you had back to back health issues or educational challenges. It could just be a lot of normal life transitions that you didn’t quite adapt to or cope with effectively. Whatever it is, a lifeline will afford you the opportunity of increased insight. It will help you make sense of your emotional experience and perhaps lend wisdom for how to handle your mood state.

No one likes to feel abnormal. No one wants to feel down and unwell all the time. Even if you are functioning, often you intuitively know things could be better. If you feel this way, I definitely encourage reaching out for counseling support. Additionally, take some time to explore the last season of your life. Maybe just seeing in line graph form how much you’ve been through can normalize the struggle. It can also help you have compassion on yourself as you heal. So, give it a try and let me know what you find. I’d love to hear what you discovered and learned about yourself with a little mindfulness. 

Thursday, April 5, 2018

Girl! How are you really doing?

I caught up with a good friend at Starbucks today. She was sharing what a stressful few months it had been. She’s getting married in June and while it’s super exciting, it’s also meant wedding planning stress on top of work stress on top of family stress. All this has led to her skipping exercise, an outlet that has always been emotionally grounding for her.

In chatting with another stay-at-home mom friend who’s getting ready to graduate with her PhD, she discussed the long, arduous journey of dissertation. For her it’s been months of dissertation stress on top of mom to small children stress on top of general life stress. Her go-to way to deal has been emotional eating. Specifically, she’s a sucker for anything fruity and gummy. It’s delicious. Who can blame her?

Then, of course, there’s me. I almost always maintain a baseline of career stress. Then when you add health stress on top of relational stress on top of state-of-the-world stress, it’s easy for that glass of wine to turn into two or sometimes even three.

What do all of us have in common? When life gets real (as it always does) our self-care diminishes. We turn to quick fixes to soothe and numb rather than manage what troubles our soul in healthy ways. It’s not a personal judgment; simply an observation. The reality is that when stress increases self-care should increase. How often is that the case though? How often do we just turn to vices and go-to comforts rather than really dealing with the heart of the matter?

April is National Stress Awareness Month. How many of you can relate to these scenarios? If you can, what might you change to move toward true wellness and wholeness? It all begins by assessing where you are. It begins with a vitals check. 

If you could benefit from an honest personal inventory about where you are and how well youre really doing, order your copy of Vitals Check Workbook. E-books available for immediate download.

Sunday, February 18, 2018

Wellness burnout

Do you ever find yourself overwhelmed by well living? It might sound strange, but I definitely know that feeling. There are so many moving parts and it’s hard to juggle them all.

Take the average person. You have work, chores, errands, and normal life responsibilities. But then if you value wellness and self-care, you also have meal prep and workouts to plan into your week. There’s also getting to bed at a decent hour, doing your daily meditation, oh, and aren’t wealthy people supposed to read at least one book a month? Then, if you want some semblance of a social life and still make time for yourself…where’s the time to do it all? There are only so many hours in a day.

Yeah, folks, I hate to say it, but the well life can actually add to overwhelm. Well, our expectations for a perfect wellness balance certainly can. Here’s the reality. It’s a constant juggling act. We can’t do it all. We must prioritize based on our needs and make choices congruent with those needs. But if you don’t give yourself permission to choose and instead, pressure yourself to do it all, you can burnout from trying to do wellness perfectly.

So listen, I give you permission today to make choices. Maybe you eat out this week because you’d rather go to church and visit family then take 4 hours to get groceries and meal prep. Provided you still make good nutritional choices it’s totally okay. Perhaps you take a week off from the gym if you have work deadlines and need to get more sleep. I promise your muscle tone will not diminish in a week. You get my point. It’s all important, but figure out what’s essential. You figure it out by asking yourself: What do I truly need? Whatever wisdom comes forth is the wellness plan you need for the moment. Whatever you do don't burn yourself out trying to do all the good things. Focus on the One who can help you discern your soul's needs and teach you how to live freely and lightly (Matthew 11:28-30, Message).

Wednesday, January 3, 2018

Do you want to be well?

It comes down to this question. It doesnt matter how serious the issue. It doesnt matter how long youve suffered with it. It doesnt matter how many false starts or failed attempts youve had at addressing it. It doesnt matter whos supporting you or actively plotting against you. All wellness questions of life come down to this: Do you want to be well?

I admit, its a challenging question. Its confrontational and often upsets people and makes them defensive. Thats why I want to make crystal clear that Im not the first person to ask it. Jesus did. In context, he posed it to a man who had been disabled almost 40 years. John 5:6 tells us, When Jesus saw him lying there and learned that he had been in his condition for a long time, he asked him, Do you want to be well? Shouldnt the answer have been obvious? You see me at the healing pool? You see my condition? Would you want to be sick?

Yet, it is a fair question. There is no better BS detector than the Lord Jesus. He has a knack for getting straight to the heart of the matter. The reality is that some (read some, not all) deal with chronic issues because they dont really want to be well. They get sympathy for the sick role. They feel vindicated in their victimhood. They feel absolved from really showing up and trying in life because of whatever label or diagnosis theyve fused their identity with. I know, I know. Its a tough pill to swallow. But this dose of truth might be what finally heals you and set you free.

So, here we are kicking off the new year and I'm just as personally challenged as you are to consider this question. Whether its physical, emotional, or spiritual health you seek, the heart question that precedes it all is this: Do you want to be well?

If you could benefit from an honest personal inventory about where you are and your readiness for change, order your copy of Vitals Check Workbook. E-books available for immediate download.