What is a "Sleepy Girl Mocktail?"

1. Pour a half-cup of tart cherry juice into a glass.
2. Stir in a tablespoon of magnesium powder.
3. Add fizz—prebiotic soda, plain seltzer, or sparkling water.
4. Drink an hour before bedtime.

That’s the basic recipe for a Sleepy Girl Mocktail.

It all began in 2023 when Calee Shea shared on TikTok her go-to sleep aid, unsweetened tart cherry juice mixed with prebiotic soda.

A few months later, Gracie Norton added magnesium powder to the recipe, posted a video on TikTok touting the drink, and the recipe went viral again (more than a million and a half views to date).

Can Tart Cherry Juice Improve Sleep?

“There’s good evidence that drinking tart cherry juice can improve sleep duration and quality,” Samantha Cassetty, MS, RD, told TODAY.com.

When “you have adequate magnesium, you may feel calmer and have fewer physical symptoms of stress, making it easier to sleep.”

Cassetty recommends magnesium glycinate instead of magnesium citrate, which is more likely to cause digestive distress.

Cleveland Clinic dietitian Devon Peart, RD, MHSc, agrees that science supports the possibility that this beverage may help with falling asleep.

The melatonin and tryptophan in tart cherries may promote sleep, Peart says, “but some small studies suggest the main benefit is the anti-inflammatory properties.”

The bottom line, according to Peart, is making the mocktail part of “a routine that promotes sleep,” including:

• Maintaining a sleep-wake schedule.
• Using the end of the day to wind down.
• Avoiding screen use in the hour before bedtime.

Precautions

Consult your healthcare provider before trying the Sleepy Girl Mocktail, recommends Katherine Zeratsky, a registered dietitian nutritionist at the Mayo Clinic.

She also offers the following suggestions:

• Learn about the potential interactions of magnesium and tart cherry juice with medications and other supplements.
• Be mindful of the calorie count of the drink, especially if you need to watch your weight or sugar intake.
• Those who frequently get up to urinate in the night should know that drinking before bed could contribute to the problem.

In the hierarchy of health, libido ranks last in terms of importance, so it’s not surprising that many Americans—about 20 to 30 percent of men and 40 to 45 percent of women—simply aren’t in the mood.

Different culprits contribute to low libido, including stress, aging, hormones, cardiovascular and blood sugar health, and drug side effects. Fortunately, we have foods and herbs to lend a hand.

Lifestyle Tips to Improve Libido

• Reduce Stress

  Pay attention to stress. If you live in a state of chronic stress, your stress hormones “steal” the building blocks of reproductive and mood-boosting hormones.

• Improve Circulation

  Good circulation and healthy vascular lining is also important to get the blood where it needs to go. Think exercise, stress management, and adequate sleep, as well as stress-busting and circulation-enhancing aphrodisiac herbs.

  Cardiovascular health is linked to the health of your reproductive organs: In other words, a heart-healthy diet is a sex-friendly diet.

• Eat Aphrodisiac Foods

  Aphrodisiac foods tend to also be heart tonics, including garlic, hot peppers, avocados, and chocolate.

  Oysters and other shellfish boast high zinc and iron content (deficiencies of either can lessen libido and reproductive function in men and women, respectively) as well as unusual amino acids that encourage the production of sex hormones.

Herbs for Libido

• Maca (Lepidium meyenii)

  This Peruvian herb is a stress-busting adaptogen with a reputation for supporting mood, hormone balance, and libido. It’s helpful in middle age for maintaining vitality and virility during hormonal transitions.

  Several human studies support its ability to boost desire and sexual function, including in postmenopausal women, women with antidepressant-induced sexual dysfunction, men with erectile dysfunction, and healthy adults of both genders. Preliminary research supports its use for fertility, sperm count and motility, and prostate health.

  Maca’s pleasant taste blends well with spices and chocolate. It can be taken as a powder (great for smoothies or mixed into nut butter), tincture, or capsule. It may take up to two months for results to build. If it upsets your tummy, try tinctures or gelatinized maca.

• Damiana (Turnera diffusa)

  This classic Mexican aphrodisiac is also a nervine herb that helps restore the nervous system. It has a long history of use to improve libido, lift mood, and boost energy while lessening anxiety. Think of it when you can’t unwind enough to even think about sex, let alone enjoy it.

  Damiana seems to support estrogen in women (relieving vaginal dryness) and testosterone in men. Animal studies support its capacity to improve the male ability to go for round two. Though available as a tincture, tea, or capsule, it’s also available as an elixir or liquor, combined with chocolate, spices, vanilla, and/or other more tasty ingredients. Damiana may contain small amounts of caffeine.

• Asian Red Ginseng (Panax ginseng)

  This traditional energizing tonic from China boosts performance for men with erectile dysfunction (ED). Men in studies experienced improved erections with ginseng, including penetration, erection maintenance, penile tip rigidity, and increased desire. A typical dose would be 600 to 1,000 milligrams (mg) three times daily.

  ED can be the canary in the coal mine for other health issues, particularly cardiovascular health including atherosclerosis and diabetes, as well as prescription side effects. Work with your healthcare practitioner to rule out underlying causes.

• Ashwagandha (Withania somnifera)

  This Indian Ayurvedic herb helps get both men and women in the mood. When compared to those taking a placebo, women who took a 300 mg capsule of concentrated root extract twice daily had significantly better sexual function after eight weeks, including better desire, arousal, lubrication, orgasms, and satisfaction as well as less pain.

  In another study, ashwagandha improved semen volume, sperm count, and mobility as well as testosterone levels in men with fertility issues. Ashwagandha offers many other health benefits, including improved energy, reduction of nervous tension and anxiety, and the boosting of cognition and mood.

Safety Check on Aphrodisiac Herbs

The herbs in this article have a high degree of safety when used in recommended dosages (check the product label). Always double-check with your healthcare practitioner for any potential herb-drug interactions.

Proper breathing plays a crucial role in whole-body health. Controlled breathing can help regulate the autonomic nervous system and positively impact “hard-to-treat, digestive symptoms aggravated by stress, negative emotions, and other lifestyle triggers” says Jeffrey Lackner, PsyD, University at Buffalo.

Here are his tips on how to use the breath to relax.

Simple Breathing Relaxtion Technique

1. Find a comfortable, quiet location.
2. Close your eyes.
3. Count “1” as you breathe in. Say “Relax” as you breathe out. With each exhalation, part your lips and gently exhale as if you were trying to flicker the flame of a candle without extinguishing it, or blow across a spoonful of soup without spilling a drop.
4. As you breathe in, your belly should push out; as you breathe out, draw your belly in. Keep your chest still throughout.
5. Focus your attention on the number or relaxing word without any other thoughts crossing your mind.
6. Maintain a comfortable rate of breathing that is even and smooth.
7. Count up to 10 and repeat.
8. Practice two to three times daily for at least 10 minutes.
9. As your skills improve, take this exercise from a controlled setting to the real world where you need it most.

Growing up, Nicole LaFoe recalls, “I never felt safe.” How could she? Her mother was emotionally and physically abusive, and both her parents were abusing substances. They split up when she was four, and the family moved nearly 40 times. By her teens, she was using and selling drugs.

“I became very adaptable and hyper-vigilant, and a big people-pleaser,” says LaFoe, 42, a clinical coordinator in Portland, OR. “It was all about survival for me.”

LaFoe’s childhood was full of adverse childhood experiences, or ACEs. Research has found a link between the effect of ACEs and the risk of medical conditions in adulthood—seven of the 10 leading causes of death—and mental and behavioral problems. LaFoe’s ACEs led her to suicide attempts, addiction, prison, and serious illness. Fortunately, she learned that with the right help and habits, it’s possible to heal from the childhood harm. 

It starts with being aware of what an ACE is.

What are ACEs?

“It’s anything that causes you to experience acute or prolonged physical stress with an increased heart rate and elevated respiration. It can be one traumatic event or constant, everyday, low-level background stress,” says Jennifer Hays-Grudo, PhD, developmental psychologist and professor of psychiatry at Oklahoma State University. She is coauthor of Adverse and Protective Childhood Experiences: A Developmental Perspective (American Psychological Association, 2020).

What Causes ACEs?

The US Centers for Disease Control and Prevention teamed with Kaiser-Permanente to conduct the original ACE study (1995-97), with 17,000 adult participants. Physicians Vincent Felitti and Robert Anda, the study’s researchers who coined the term ACE, uncovered the most common ones:

• Sexual abuse
• Physical and emotional abuse and neglect
• Parents’ divorce or separation
• Witnessing violence toward a mother or stepmother
• A household member who is:
  • addicted to alcohol or drugs
  • suicidal or mentally ill
  • imprisoned

By the Numbers

The study’s 10 childhood-related questions for participants are used today to arrive at a person’s ACE score, ranging from 1 to 10 for the number of ACEs they experienced. “But there are dozens more,” says Glenn R. Schiraldi, PhD, founder of Resilience Training International in New Smyrna Beach, FL. You can find a slightly adapted version of those 10 questions, and an expanded checklist, in his in-depth and informative The Adverse Childhood Experiences Recovery Workbook (New Harbinger Publications, 2021). You can find similar questions from the American Society for the Positive Care of Children at www.AmericanSPCC.org. Answering can help you get to the bottom of your health issues and risks.

“ACEs tend to co-occur and accumulate,” says Dr. Hays-Grudo. “For instance, a mother’s mental illness can cause emotional abuse or domestic violence. As ACEs increase, so does the likelihood of other negative outcomes for the child, such as physical, developmental, and social problems.”

Symptoms and Effects of ACES

One ACE is all it takes for a possible negative reaction. ACEs bombard the body with years of overexposure to the hormones that hurl it into the survival mode of fight, flight, or freeze. “So, your brain gets wired for that, instead of your higher-order thought process that helps you regulate emotions and physical stress,” says Dr. Hays-Grudo. “This may cause you to overreact, be overly sensitive, or experience PTSD as an adult, leading to psychological problems and addictions.”

Alcohol and drug abuse, smoking, depression, sexual promiscuity, and obesity are common for people with multiple ACEs. LaFoe used and sold methamphetamine for most of her 20s, landing her in federal prison for 40 months. ACEs make it hard for some people to form healthy relationships, hold onto jobs, or manage their finances.

“A body awash in chemicals produced by stress also causes physical illness, all rooted in inflammation,” says Dr. Hays-Grudo. Those with an ACE score of 4 or higher face greater risks of cancer, autoimmune and cardiovascular diseases, diabetes, and emphysema or chronic bronchitis. LaFoe has advanced osteoarthritis, a thyroid disease, and heart problems. She also has the determination to keep changing her life for the better. From a mentor and programs she benefited from while in jail to the therapist she regularly sees, “I have remained in a state of gratitude for each step of my journey,” she says.

Approaches to Recovery

Deep breathing, mindfulness meditation, yoga, strong social ties, a healthy lifestyle, and self-care practices can help with recovery from ACEs. So can the eight-step process in Dr. Schiraldi’s book—from calming the brain and having self-compassion to imagining the best childhood and working with a trauma-focused therapist. He says, “My hope is that people can realize that they don’t have to suffer for decades. There are ways to heal on your own, and there’s help.”

LaFoe admits, “The darkness still whispers in my ear, so I do pray a lot. My prayers are conversations with the universe. I seek and I listen. And every day I grow in ways to own my life.”

For thousands of years, musical instruments have rejuvenated the human soul. Australian aboriginal tribes have entranced each other with the didgeridoo’s otherworldly tones. Himalayan singing bowls were played with deep reverence to spiritually clear a space and those in it.

What is Sound Healing?

Modern-day practitioners of the healing arts know the power of sound as well. They guide listeners through experiences called “sound baths” to facilitate healing through frequencies and vibrations.

Sound vibrations “have a profound effect on the parasympathetic nervous system, which is the aspect of the nervous system needed for proper digestion and recovery from illness and stress,” according to Michelle Hebert, DC, MPH, a sound healing practitioner based on Vancouver Island, Canada.

Sound healing is a full-body listening experience that helps someone enter a meditative state. “Even someone with a hearing impairment can benefit when attending a sound healing in person, since the vibration of sound is picked up by the nerve receptors on the surface of the skin. This creates positive changes through the rest of the body, as sound vibration is ‘felt’ by the body. This alone can create changes,” says Dr. Hebert.

Science shows those changes may include stress and pain reduction.

Does Sound Healing Work?

“A review of 400 published scientific articles on music as medicine found strong evidence that music has mental and physical health benefits in improving mood and reducing stress,” wrote board-certified psychiatrist and therapist Marlynn Wei, MD, JD, in Psychology Today. One study found that meditation aided by Tibetan bowls “helped people reduce tension, anger, fatigue, anxiety, and depression,” noted Dr. Wei.

Sound healing is beneficial for any physical or mental disease process that’s caused or impacted by stress or mental burnout, says Dr. Hebert. “Digestive disorders, insomnia and other sleep issues, low immune function, anxiety, and depression are examples of conditions that can benefit from sound healing,” she says. “Sound healing can also be thought of as a key practice (like yoga or meditation) to keep the body, mind, and energy system healthy and balanced to help prevent disease.”

Experience a Session

Sound healing sessions can be experienced in a group setting, or they can be a solo experience with just you and the practitioner present. Because of sound’s ability to travel through space and time, remote sessions are also offered online or over the phone. Sound healing can be combined with guided meditation or guided visualization to focus the mind to enhance healing intentions and allow for a deeper release of stress.

Crystal bowls, metallic bowls (known as Tibetan bowls), bells, gongs, flutes, drums and other percussion instruments, tuning forks, chimes, and even the human voice may be heard during online and in-person sessions. To bring in nature elements, an ocean drum, thunder box, or an eagle whistle may be played. Upon hearing these sounds, a participant creates a healing journey in the mind.

As in most areas of life, if one thing doesn’t resonate with you, it’s likely something else will. Sound healing is no different. Dr. Hebert says, “You won’t know until you try it. Pay attention to how you feel after the sound healing. Are you more peaceful and balanced? Do you feel lighter with less worry on your mind? The mind has incredible power to facilitate healing. When sound is combined with focused intentions, the healing effect is even more profound.”

Mandy Morris, an entrepreneur, philanthropist, and manifestation expert—is the creator of Authentic Living, an online company designed to help individuals reconnect with their authentic selves to find purpose, peace, and deep healing. We talked with her about her new book, 8 Secrets to Powerful Manifesting: How to Create the Reality of Your Dreams ($24.99, Hay House, 2022).

Taste for Life: In your book, you talk about how triggers can negatively affect emotions and spiral us into states of stress, anxiety, and anger. Can you explain what a trigger is, why it impacts us so strongly, and how we can interrupt the patterns that cause us to downward spiral?

Mandy Morris: The biggest recent example is COVID. COVID did a doozy on us because the situation was constantly changing.

In the beginning, we thought we were all going to die, and we might not make it. Over time, the triggers changed to be more about whether someone wanted to wear a mask or get vaccinated. It was stressful, politicized, and weaponized—it even broke up families.

We were all constantly getting triggered, and we never knew where the trigger was going to come from. It could be when we walked into a store, and someone was freaking out about a mask. The triggers changed to less scary things but the response became so solidified that the trigger produced the same intensity of feeling as it did when we first thought we were all going to die.

The thing that messes us up is not the trigger in and of itself. It’s that little bit of time before the brain decides what something is going to mean, which triggers the reaction.

My book shares pattern interrupt techniques, which are the ability to stop the brain from firing the way it typically fires. What we want to do is get a pattern interrupt that works so that when the trigger occurs and we have an amount of space between trigger and thought, we start telling ourselves something different than we did before. That allows our brain to neurologically rewire itself so that those triggers no longer affect us in an inappropriate way.

TFL: Triggers being what they are, how does someone get that space between trigger and thought a bit more spacious to prevent habitual spiraling?

MM: You can use COVID as an example, or insert relationship issues, or body image, whatever it is, there are certain things that we consistently tell ourselves. First and foremost, we have to take a couple of steps back and say, “What are my triggers?”

For myself, if something new shows up, I give myself 24 to 48 hours to document it. I tell myself, “Instead of getting emotional, I’m going to get curious.” There’s magic in curiosity. Say I realize I’m very angry about something, and I don’t know why. I say, “Let me think about this for a second and figure out what I’m telling myself that is making me so angry.”

When we know what we get triggered by, once it happens, we’ve already started being more proactive versus reactive. In this way we assume responsibility for our reactions instead of feeling blamed or victimized.

This approach also empowers me because I’m back in the driver’s seat of, “Okay, I can choose not to get emotional here.” If I know what I’m telling myself, that will help me.

Then I need to take it a step further. I need to ask if my response is appropriate or if my thoughts are even true. It’s not that we’re trying to be positive or put a spin on it in a toxic positivity way. It’s just that I don’t want to be lying to myself. I’m looking for the truth, which means that my bias has to get out of the way.

TFL: Often our emotional response to a trigger is so powerful, it seems like whatever we’re feeling has to be the truth. I’ve heard it said that when you’re having, or you see someone else having, an emotional reaction that outsizes the incident that actually happened, you can tell the person has been triggered.

MM: Yeah, it’s not about the now. When we start doing pattern interrupts, we start condensing the time frame, so the pattern gets smaller.

Before, if I got triggered about something, I was pissed for hours. Hours could spiral into days. I had to step back from what I was telling myself and say, “This isn’t true or this doesn’t have to be true.”

Over time, that period of hours condensed and condensed and condensed until it became a period of seconds. I was more able to note, “Oh, wait a second. That’s one of my triggers. Probably not true. Let’s find out and get curious instead of wreck my whole day over this frustration that may not even be real.”

TFL: How do we incorporate the pattern interrupts into our lives?

MM: I like to break it down into three simple ways. We want a physical pattern interrupt, a mental or emotional pattern interrupt, and a spiritual pattern interrupt.

I want people to play around. For a physical pattern interrupt, try out a few things. Someone might drop down and do 10 push-ups. I have a client who will jump up and down and say, “I’m a star!” It makes her laugh because she feels so stupid. I will dance in front of the mirror as ridiculously as I possibly can and watch different body parts flop around, and I’m like, “Okay, I can’t be upset right now. This is just too good.”

For mental and emotional pattern interrupts, I used to imagine Oprah saying, “Honey, we got stuff to do. We’ve got people to help.” Some people might ask, “What am I feeling right now?” They’ll take 10 deep breaths, basic mindfulness.

Then spiritual, they can pray to their higher power. They might drop into a short meditation or journal.

The intention is the most important with a pattern interrupt. Does it actually work? It’s okay if some do and some don’t, but we’ve got to try some things to get into a different emotional state, even if it’s just a little bit different.

TFL: That sounds like creating space.

MM: Yes. Pattern interrupts aren’t meant to get us to super high states. They’re just meant to get us out of the state we’re in and maybe a couple notches up. Even if you just get 1 percent better each day and the trigger gets a tiny bit less serious for you. You don’t have to go up to enlightenment. We’re just looking for a few vibrational steps up until the trigger no longer exists.

TFL: Is there anything else you wanted to talk about from your book?

MM: The biggest thing I tell people is, you’ve got to get familiar with the frequency of being really connected. I call it to God, but connected to yourself, whatever feels right. It’s this state of being, just energy or neutrality, pure potential.

When you sit in that space, you try to not let your head get in the way. You just ask yourself, “What’s next?” And the first answer that comes through, and it could be as simple as, “Go drink a cup of tea.” And then you get to ask again.

You might just get little bread crumbs, the universe is funny like that. It’s just getting yourself into that beautiful calm, centered state. After that, it’s surrender. You’re trusting and you’re surrendering.

I’ve moved to different states because of that guidance. I have done the craziest of things. But I always know that I’m following what I’m supposed to do for the world, and it will always turn the way it is supposed to, and it will be beautiful.

It’s hard not to feel relaxed upon hearing the words “yogic sleep.”

Imagine: you’re lying on a yoga mat, deepening your breath, and allowing life’s daily stressors to melt away.

This, in essence, is yoga nidra—a type of “psychic sleep” or “effortless relaxation.”

What is Yoga Nidra?

Yoga nidra refers to the state that exists between waking and sleeping; it’s the place where the body returns to its natural sense of equilibrium.

Practicing Yoga Nidra

Yoga nidra is a practice for everyone and for every age. It is not about holding intense yoga poses for long periods of time. Its aim is not to “fix” things.

Yoga nidra is instead an accessible practice that cultivates well-being through multiple levels. It helps people “let go” and achieve a sense of peace in a relatively short period of time.

Ancient sages knew the power of yoga nidra. They performed this practice to consciously watch and purify their samskaras, or impressions of the mind.

Yoga nidra offers an opportunity for the modern-day participant to release long-held emotions by facing what they wish to overcome.

Where Can I Learn and Practice Yoga Nidra?

Look for local studios that offer yoga nidra. There are apps and YouTube videos to explore as well.

What Happens in a Yoga Nidra Session?

During a yoga nidra session:

1. A person lies down in savasana (corpse pose).
   • If lying on the floor is not possible, sitting in a chair is another option.
2. The participant brings their awareness inward and listens to a set of instructions, similar to a guided meditation. This brings one into a meditative state and a feeling of wholeness.
3. One’s senses become withdrawn. This allows for deep relaxation and an expansion into self-awareness.

How Long Does Yoga Nidra Take?

Perhaps most appealing is the fact that one does not need a long stretch of time to perform yoga nidra. Anywhere from five minutes to one hour can help.

How Do I Do Yoga Nidra at Home?

• Practice away from any distractions, preferably in a darker room.
• If needed, sleep masks can be used to block out light.
• Keep a blanket nearby, as the body tends to gets colder when at rest.
• Some prefer to practice yoga nidra before sleep to prepare the body for deep rest.

How Does Yoga Nidra Work?

When one’s body is in a restful state, one can welcome and respond to thoughts, beliefs, and feelings in novel ways.

Uncomfortable memories and traumas can be witnessed, thus lessening their presence. When these samskaras (or impressions on one’s memory) arise, one can allow feelings to surface and be experienced. With subsequent yoga nidra practices, there is a further moving into these feelings accompanied by a witnessing of reactions.

After liberation from the samskara, one’s memories, thoughts, and traumas can be released.

Breath Work in Yoga Nidra

Breath is an important piece of yoga nidra.

Working with the breath allows the participant to enter an alpha state. This stimulates hormones in the pineal gland, which releases melatonin—a hormone that helps boost the immune system and reduce stress.

The body’s senses are then used to explore, listen, and welcome every part of the body and breath, leading one into a deeply relaxed state.

Benefits of Yoga Nidra

Many positive outcomes arise from practicing yoga nidra. Some have likened the benefits of a yoga nidra session to that of a multi-hour nap.

• Improve Physical and Mental Health

  • Lowering pain
  • Reducing depression
  • Boosting concentration
  • Lessening fatigue
  • Reducing insomnia
  • Alleviating anxiety
  • Improving self-esteem

• Manage Chronic Disease

  • Cancer
  • Colitis
  • Bronchial asthma
  • Peptic ulcer
  • Menstrual irregularities

Like many young girls, I became horse crazed in my preteen years. It started off innocently enough: I collected figurines, checked out every library book on equines I could find, and daydreamed constantly about having a steed of my own to groom and ride.

When my imagination could no longer quell my obsession, I begged my mother for riding lessons. She denied my request, insisting horses were dangerous and expensive. She was right, of course. The horse is a creature of flight and can startle easily. And lessons and boarding are costly. But what she didn’t know was that the power of the horse is like nothing else on Earth.

The bond between human and horse is ancient and primal. They have carried our bodies and supplies into battle; plowed our fields; served as patrol with mounted police officers; transported us and our goods in carts and wagons; worked alongside miners in dark, underground tunnels; herded livestock; and offered their healing abilities through equine-assisted therapy.

Horses as Therapy Animals

Horses are strong, intelligent, loyal, and gentle. These traits make them ideal companions. Because they are so cued into their environments and able to swiftly respond to human behavior, they become a mirror for our emotions, showing us parts of ourselves we may not want to see but also bringing out our compassion. This makes them the perfect therapy animal.

Whether our ancient ancestors realized it or not, they employed equine therapy as they formed symbiotic and bonded relationships with their mounts. As herd animals, horses are social creatures and enjoy companionship. They are extremely skilled at reading the body language of each other as well as us. They can even synchronize their heartbeat to match our own.

Horses are genetically programmed to mirror a human’s emotional state, even while someone is concealing it. It can take time to trust being around a horse, and the horse responds accordingly. They’ve read our behaviors and emotions for thousands of years, and they’re become highly skilled at it. If you’re afraid, they will be too. If you exude calmness, they will quiet down.

In equine therapy, the horse becomes the willing assistant, aiding the human with physical and psychological challenges and disabilities. Veterans with post-traumatic stress disorder (PTSD); autistic individuals; teens at risk of juvenile delinquency; and those with trauma and brain injuries, dementia, mental development delays, ADHD, anxiety, depression, and abuse issues all find relief and support through bonding with the horse.

Horses swiftly pick up on the signals we send out such as low self-esteem and anger. The horse can expose these vulnerabilities, and the human therapist can then sort out issues that unknowingly bother someone. Equine-assisted therapy helps participants improve communication, set perspectives, learn boundaries, develop socialization skills, and build trust.

What Happens During Equine Therapy

A mounted therapy session is one where the participant rides. It involves a horse, a therapist, a person to lead the horse, and the participant. If the participant requires assistance staying on, volunteers known as side walkers support the rider by placing an arm over a rider’s leg while walking alongside the animal.

Specific activities and tasks are developed by the therapist to guide the student into recovery and support. These tasks can include grooming the horse; leading from the ground; riding at a walk, trot, or canter; building a bond with the horse; and reflecting on the horse’s behavior. The student is encouraged to share their feelings about the activities.

Physical exercises may include throwing a soft ball into a basketball hoop while sitting on the horse, or leading the animal through patterns in an arena. The goal is to create coordination and balance for the student. The swing of a horse’s gait is similar to our own, so riding a horse helps mimic the feel of walking for those who are physically challenged.

When riding the horse is not an option or desire due to intimidation by the animal’s size or features, participants can spend time with the animal on the ground. Observing the horse, leaning its anatomy, and grooming are some possible ground activities.

Early in my volunteering at UpReach Therapeutic Equestrian Center, an equine-assisted therapy program in Goffstown, NH, one of the unmounted lessons involved drawing on the side of a horse’s belly with colored chalk. The horse stood patiently as the therapist, student, and I drew swirls, suns, and flowers in colorful patterns over the animal’s soft fur coat. It was deeply relaxing and downright fun. I dare say I got as much out of the exercise as the student did.

Equine-assisted therapy can benefit those in substance recovery programs. Being around a horse reminds them that they, too, can be like the horse and find power by simply being in the moment. Horses don’t fret over the past or worry about the future. Their attention is in the now. A powerful practice, indeed.

One therapy session I participated in involved a woman from a recovery program who was 30 days sober. After leading a miniature horse around on a lead rope, she surprised herself by proudly remarking how she hadn’t felt this much control in her life since her issues began 10 years prior. Her pride and confidence rose with each word she spoke. Once again, I was in awe of these amazing animals and the magic they hold.

Equine Therapy and PTSD

Horses have proven instrumental in treating veterans and their families suffering from nightmares, depression, anger, anxiety, and other debilitating issues. The US Department of Veteran’s Affairs estimates that PTSD affects approximately 25 percent of the troops who have returned from the Middle East.

Preliminary results of Equine Assisted Psychotherapy (EAP) on veterans with PTSD are encouraging. A study on members of the Georgia National Guard deployed for two or more years found that all soldiers who completed equine therapy had significantly lower stress levels.

A preliminary pilot open case series study involving those with PTSD suggests that equine-assisted therapy improved participants’ abilities to work and perform daily tasks. Participation in the program for three hours a week for 6 months reduced the participants’ number of inefficient days.

Why is the horse so powerful and effective in helping those returning from active duty? According to Laurie Sullivan-Sakeada, PhD, clinical psychologist, and leading practitioner of EAP, horses are prey creatures and, like those who have been to war, horses rely on their heightened senses for survival.

Horses don’t lie. They don’t have ulterior motives, and they offer nonverbal feedback to those with PTSD. They respond to a soldier’s negative emotions in a negative manner. And they react positively to their positive emotions. In fact, says Dr. Sullivan-Sakeada, one session of EAP in the barn is equal to five sessions “on the couch.”

Sessions for those with PTSD typically do not involve riding but simply being with the horse. The horses roam free in the arena, and participants figure out how to approach the animal and halter it. Learning to master horsemanship skills like these bolsters self-esteem and replaces feelings of helplessness and de-motivation.

For those with mental illness, being in the now or present with a horse helps cast aside the all-consuming focus of their disease. Patients are able to concentrate their attention toward caring for the animal and safe exchanges with it. When the horse unconditionally accepts the person, those who feel rejected by life are invited back into participation with the world.

While I have yet to own my own horse, I make sure they are a constant presence in my life. Whether I’m mounted on their back, assisting with equine therapy sessions, or viewing their noble form through photography or art, my heart swells with joy when I’m around them. As equestrians around the world know: once horse crazy, always horse crazy. I’d have it no other way.

Humanity has always faced troubling times, but a modern life that keeps us tuned in 24/7 allows little reprieve.

Signs of Stress

Do you experience any of the following?

• An inability to make decisions
• A short temper
• Anger
• Anxiousness
• A negative outlook on life
• Feelings of overwhelm
• Depression
• Nervousness
• Constant worry

If so, you may be experiencing high levels of stress in your life.

While small amounts of acute stress can improve performance and alleviate boredom, most of what we experience these days is chronic and damaging.

Using Your Senses to Relieve Stress

Living life means there will be stressors no matter how much we try and avoid them. We can’t realistically expect to eliminate all stress, but we can employ certain tips and tools using our five senses. Here are some to try to help calm body and mind.

• Taste

  Food as therapy is a common but frequently ill-fated practice. When we eat that slice of chocolate cake, it may give us momentary satisfaction but we’re left with a sugar low and empty caloric intake. That’s not to say we should never enjoy a treat. But if our food choices are consistently unhealthy, they can lead to more irritability and depression and may impact stress levels as well.

  Food affects mood, so choose healthy, whole-food options.

  • Enjoy the taste and crunch of slices of raw carrots, bell peppers, jicama, and cucumbers. Dip veggies in vinaigrette or hummus for added flavor.
  • Awaken your senses with fresh herbs and exotic spices. They add flavor and brightness to any dish.
  • The key to eating healthier is to notice and appreciate a food’s texture, color, flavor, and fragrance.
  • Make a bowl of warm and nourishing oatmeal or other hot cereal to start the day. Top with crunchy nuts and a drizzle of sweet honey or maple syrup.
  • Sip a cup of steaming herbal tea. The ritual of making tea is relaxing in itself, and taking the time to slowly enjoy it encourages relaxation.

• Touch

  The skin is the body’s largest organ and is extremely tuned to external stimulus. Imagine the cloudlike feel of a freshly laundered soft towel or the warm touch of a loved one’s hand, and you can see how powerful a tool touch can be to help us relax.

  • Massage and Stretching

    Massage is a time-honored technique to help the body unwind. Consider trying some yoga or tai chi to stretch the muscles and alleviate tightness.

  • Spend Time with a Pet

    If you have a fur baby, spend time petting or grooming their coat. You will both benefit from the exchange.

  • Try Tapping

    Tapping, also known as Emotional Freedom Technique, is an effective tool based on ancient Chinese acupressure and modern-day psychology. The fingertips are used in a repetitive pattern on specific meridian points of the body to calm the nervous system and help eliminate stress, limiting beliefs, and phobias.

  • Weighted Blankets

    For a powerful form of touch, some individuals turn to weighted blankets to help with their stress, insomnia, and anxiety.

    These therapeutic coverings can weigh anywhere from five to 30 pounds.

    How do Weighted Blankets Work?

    When this extra weight is placed over the body, it creates a therapeutic technique known as deep pressure stimulation. This type of pressure relaxes the nervous system and is used when working with support animals and receiving massage treatments.

    Weighted blankets get their heft from small beads or tiny crystals such as quartz or amethyst sewn right inside. Look for blankets that are five to 10 percent of your body weight.

    Precautions

    Weighted blankets work well for many. But keep in mind they may not be for everyone.

    • Avoid their use on children under two, due to possible suffocation risk.
    • Those who experience claustrophobia may not appreciate the blanket’s tightness.
    • Individuals with breathing issues such as asthma and sleep apnea may find them unsuitable.

• Sight

  We view the world through our eyes. Change your viewpoint by focusing your attention on something beautiful and uplifting.

  • Enjoy the Visual Arts

    Works of art, both modern and ancient, can lift our spirits. If you have a coffee table book of an artist you love, take time to browse through it again. Visit a local museum to find beloved works from sculptors, designers, and painters.

  • Look at Photos and Memorabilia

    Some people find that revisiting happier times boosts their moods. Whether you have photos stored on a computer or in an album, remembering past vacations and fun times can bring a smile to your face.

  • Try Color Therapy

    Color therapy can change a person’s mental and emotional well-being.

    • Gaze upon violet, green, and blue shades, which are known to soothe and have anti-inflammatory abilities.
    • Pink has also been shown to calm within a few minutes of exposure to it.
    • In contrast, red, yellow, and orange hues are stimulating, and are ones you may want to avoid unless you want to feel energized.

• Smell

  • Essential Oils and Aromatherapy

    Essential oils are compounds extracted from plants. They affect parts of the brain associated with behavior and emotion.

    Aromatherapy is the inhalation and use of essential oils to help with depression, insomnia, stress, anxious feelings, and more.

    Working with ylang ylang, lavender, bergamot, and vanilla essential oils has proven to lower stress levels.

    Inhaling an essential oil directly from its bottle encourages us to take deep breaths, which regulates the stress response. You can also use a diffuser to add healing scents to your indoor environment.

  • Fresh Flowers in Bloom

    Another option for stress-reducing scents is to visit a local flower shop. Browse the aisles and take time to inhale the scents of various blooms. If flowers are growing outside, partake in these short-lived beauties.

• Sound

  • Relaxing Music

    Listening to calming and relaxing music has been found to be effective for reducing stress and boosting mood.

    • Stay away from energetic music. It is less likely to lower stress levels.
    • Try music tuned to 432 Hz. It’s believed to be brighter and clearer with beneficial effects on the body and mind.
    • Playing a musical instrument is another powerful choice for lowering stress levels, as is song. Sing along to the radio or even to yourself!

  • Affirmations

    Our voices are powerful tools. Do not underestimate the mind’s ability to respond to positive affirmations. Say them out loud for more self-encouragement.

  • Natural Sounds

    Go outdoors and absorb the sounds of nature.

    • Birdsong

      • If the weather’s warm, enjoy morning’s birdsongs. The chirps and calls of birds have been found to help with stress recovery in adults.
      • If the birds have flown south for the season, try pre-recordings of nature sounds.

    • Weather Sounds

      • If it’s raining, open the window and enjoy the sound of water hitting the earth.
      • In winter, enjoy the sound of silence as snow falls.

Relieve Stress Using All Five Senses

For the ultimate healing experience that engages all five senses, look to nature to lift stress levels. Experience the sight of a bright blue sky, the smell of wild flowers, the feel of sand beneath your feet, the sound of wind rippling through the leaves, and the tasty crunch of a freshly picked apple.

Whether you enjoy outdoor sights and sounds by visiting the country or going to an urban park, spending time outside greatly benefits concentration, mood, and creativity and, ultimately, relieves stress.

Winter 2018, South Korea. Summer 2021, Tokyo. It wasn’t just the Olympic snowboarding or diving that caught the attention of the fans and media. It was the knitting.

As a member of his team got ready to ride, Finnish snowboarding coach Antti Koskinen gave him a fist bump, transferring his yarn and needles to one hand to do so.

Fast forward three and a half years, and there, in the stands in Tokyo, was British diver Tom Daley knitting as he watched members of his team compete. Daley says knitting relieves stress and helps him find mindfulness and calm.

How Knitting Helps with Stress

Two decades ago, Ellen B. Rubin made a similar discovery. The former immunology researcher observed people who were helped by knitting or crocheting.

Now, she says, she recently had her observations validated: “Stress levels are affected by knitting and crochet by decreasing cortisol levels.”

This has the effect of lowering the heart rate and slowing breathing as “fight or flight” syndrome is brought under control.

Rubin cites diminished worrying as one of knitting’s benefits. “Knitting has also been shown to lower one’s blood pressure,” she says, “and may protect the brain from damage due to aging.”

Keep Calm and Spread Happiness

The self-styled “pied piper of the therapeutic benefits of knitting and crochet,” Rubin says they “not only promote one’s own wellness but also that of others when a recipient receives a handmade item.”

To help people achieve the benefits of knitting, Rubin opened a shop, Luv2Knit & More, in Jenkintown, Pennsylvania, and is creative director of the nonprofit division, Therapeutic Crafters on Call.

While more research is called for, one study of more than 3,500 knitters found “a significant relationship between knitting frequency and feeling calm and happy.”

The study authors also said, “More frequent knitters also reported higher cognitive functioning.”