How’s your self-care holding up? If you’re like most of us, it’s probably been pretty rough this year – but it’s not too late to get some support and turn it around!
Self-Care for Stressful Times – Our Saturday School LIVE workshop this month, worth 0.2 GS CEUs, is happening live October 24th 10:00 am – 12:00 pm pacific and will be available as a self-paced online course after that. We’ll use the Learning Zone Model to help you understand how your brain responds to stress, how to create rest and comfort during stress, and how to grow through stressful times.
Burnout Proof Bootcamp – Fall session kicks off October 7th with a LIVE support session. Earn 1.5 GS CEUs in this 6-week self-paced online course that takes you deep into the causes of burnout and the resilience of self-care habits .
Burnout Proof 101 – A one-hour intro to the Burnout Proof principles. This workshop was recorded September 30th, 2020, and is now available as a self-paced online course worth 0.1 GS CEUs.
My kids are my achilles heel. If you want to bring me to my knees, distract me, or hold me hostage – mess with my kids. When they are hurting, it stirs up every anxiety and fear in me. A couple of years ago, one of the three was having a particularly rough time and subsequently, I was a wreck.
There are multiple versions of every story. Different details, different perspectives, different angles, different altitudes – that, if we consider them, completely transform the story.
From heartbreak to miracle.
From depths of hell to merciful heaven.
From worst possible scenario, to amazing luck.
This rough time of my child’s, when now viewed through the wise lens of hindsight, was such a major catalyst for the growth of our whole family. It has brought us closer together, it has developed a depth and a maturity in the one who went through it, and it’s carved a wider valley for love and joy in me. This perspective, the one of hope, gratitude, and growth as opposed to catastrophe and loss, fills me with peace and upholds the dignity of my child and their experience. It feels empowering.
But while we were in the thick of it all? It was a terrifying nightmare that threatened to eat us alive. I wasn’t sure my precious kid would make it. I wasn’t sure I would either. I wasn’t sure of anything, and that unsureness allowed space for my wildest fears and most heartbreaking regrets to take up residence in my mind. They grew and grew and smothered me with thorny tentacles from every direction. It was hard to ever feel safe while living in this nightmare.
Photo by Michael Weidner on Unsplash
Fear is often at the core of our disempowering stories. When our thinking brain is hijacked by our reptilian brain, the worst-case scenarios take root in our thoughts, gathering energy and mass, igniting anxiety and stealing our joy.
So much energy is spent trying to escape the feeling of fear, that we often don’t allow ourselves the compassion and understanding we need while experiencing it. It’s like we’re running so frantically to get away, when that scared part of ourselves really needs us to stop and give it a hug.
Mindful awareness can be that hug we need. According to Lyra Health, mindful awareness means paying attention on purpose in the present moment without judgement. It helps us to cultivate a space for ourselves to just BE – without having to fix, change, perform, or DO.
When we shine the compassionate light of mindful awareness on the noxious weeds of our fears, we can see they’re not absolute truths. The light shines through in places. Holes can be easily poked through. There are gaps in logic and structure. What once seemed to be an impenetrable wall of sharp thorns and certain death, is now illuminated at the source to reveal a few vulnerable stalks. We then have the opportunity to pull them out by the root, and to plant and nurture the empowering seeds of truth.
Fear Self-Care Strategies: Resources for Working with Fear
Self-Care for Stressful Times – 0.2 GS CEUs – Burnout Proof Academy Saturday School Series – October 24th, 2020 10 am – 12 pm PT
Choose one of the resources above, set your timer for 5 minutes, and dive in! Working with your fears doesn’t have to be a long drawn-out process. Break it down into tiny doable pieces to prevent overwhelm and practice holding loving boundaries with yourself. This is one of the keys to being Burnout Proof.
Reflection
Over the next several weeks we’ll be exploring this process of identifying our thoughts, feeling our feelings, and cultivating more empowering and truthful beliefs.
Photo by Finn on Unsplash
I’d love to know what your experience of fear is like and any questions you have about being with it or working with it. Leave a comment below or drop me a line and let me know:
What keeps you awake at night? What does fear feel like in your body? What do you typically do when you’re feeling scared, worried, or anxious? What would you like to know about working with your fear?
Ok dear one, thanks so much for being on this journey with me. Until next time, take good care of your precious self.
What do you think about that? Do you actually believe it? As a hard-core people pleaser, I thought it was total BS. I’ve had a difficult history with this tiny two-letter sentence. Every time I wanted to use it, I’d feel such a rush of guilt, pressure, and fear that I’d say ‘yes’ instead, just to avoid those feelings.
I’d think:
‘What if I upset the person I’m saying ‘no’ to?’ ‘What if they don’t like me anymore? What if they think I’m inconsiderate, lazy, mean. Or what if they think that I don’t like them?!” ‘Is there any way that I could do this thing they’re asking me to do?’
I’d do anything to avoid saying ‘no,’ at the expense of my health, peace of mind, and even my relationship with the other person. Yes – even my relationships were at stake. Because, like any good people-pleaser, I was an expert at resentment. I would say ‘yes,’ to avoid saying ‘no,’ and then I would be so upset with myself that it would bleed into our relationship – I’d be upset with them by proxy.
As I became aware of the effects my unwillingness to say ‘no’ was having, there’s something that helped this lesson to sink in.
When you say “no” to one thing, you’re saying “yes” to something else. When you say “yes” to one thing, you’re saying “no” to something else.
Ahh…now things started to get interesting! There are two sides to this coin – a relationship between what I choose to give my time and energy to and what I don’t.
I began to see that I was always saying ‘no’ to something! Just, sometimes I wasn’t aware of it. And you know what I think about awareness…it’s the first magic-key to everything we want.
Photo by Michèle Eckert on Unsplash
Start with ‘Yes’
Saying ‘no’ is a bazillion times easier when you’re clear on what you’re saying ‘yes’ to instead. Know your top priorities. Identify your values or guiding principles.
If you’ve already identified that one of your core values is ‘family’, and you get a job request at the same time that your child has a special dance performance, it’s easier to know which to say ‘yes’ to (the dance performance!).
If your focus for the month is on improving your organizational systems for your business, and you come across a parenting conference that sparks your interest, you can check with your current priorities to know that the parenting conference can wait until next year. You’re saying ‘yes’ to sticking with your organizational focus.
Ask for Time
Jiu jitsu is one of my favorite sports. One of the reasons is because being good at it doesn’t rely on strength or size. Practitioners who excel are masters at using natural forces of gravity and leverage to assist their bodies in subduing their opponents.
Photo by Icons8 Team on Unsplash
Here’s a jiu jitsu move for learning to love ‘no’: Ask for time to consider the request.
Practice these phrases:
“Let me think about it.”
“Let me check in with my priorities/needs/calendar.”
“I’ll get back to you.”
And don’t forget your love or kind regard for the person to whom you’re speaking! Put these phrases together with your genuine feelings, and you become a master at communicating your boundaries in a way that actually strengthens relationships.
“Thanks so much for the invitation! Let me check in with my priorities for that week and I’ll get back to you tomorrow. Does that sound ok?”
We are all in this together, dear one, and we need your deepest inner knowing and wisdom engaged as we work to create this equitable new world. Take it one tiny baby-step at a time, and remember I’m here to support you!
Sending so much love today and every day.
xo,
Brea
Where do you hold tension and stress in your body, and what do you do to relieve it?
Photo by Aarón Blanco Tejedor on Unsplash
Whether you’re in wildfire land, hurricane territory, or somewhere in between, you’re likely feeling tension and stress in your body.
Tension is energy trapped in the body.
Potential movement that, on its way somewhere else, got stuck. Tension signifies the places in our bodies where we’re resisting reality internally, but not yet moving to act in a helpful, empowering way externally.
Internal resistance opposing external stagnancy can create a fixed mindset, sense of disempowerment, and bodily discomfort. It often feels like we’re gripping something tightly.
Stress-Relief for Interpreters: Move the Body, Free the Energy
Movement can be a powerful tool for healing, when we’re suffering from tension and stress.
This can look like: shaking – parts or all of your body – gently or vigorously, bouncing, dancing, stretching, massaging, scraping, pleasuring, flexing, and so much more.
In order to tend to our tension, we must first know it’s there. Developing mindful awareness in your daily life can help you to become more responsive to your body’s cues so that these spots don’t stay stagnant for so long.
Breathing is an accessible and easy way to bring gentle movement into areas of tension. Here’s one quick and powerful way to do it, even while interpreting.
Check out the video at the end of this post where I walk you through the process.
Triage Care: The 4×4 One-Breath Body Scan
This practice is a combination of two techniques. Let’s look at each separately first.
Part 1: Square, Box, or 4×4 Breathing
This breathing technique has many names, because it’s just that good. And it’s super-simple.
Inhale through your nose for a count of 4.
Hold that breath for a count of 4.
Exhale through your nose or mouth for a count of 4.
Hold empty for a count of 4.
That’s it.
Practice this a few times, syncing your breathing pattern with the visual, and you’ve got it. As a side note, notice how your body feels after a few cycles of this breath.
Part 2: Body Scan
Typically the body scan is taught as a longer relaxation experience – andit’s fantastic as that. When my kids were little, they would ask me to guide them through this as they prepared for sleep. A good body scan can take 10 minutes+ to go through, and can leave you feeling as soft as warm putty when you’re done. It goes like this:
Get centered and grounded. Feel your connection to the surface beneath you. Feel it holding and supporting you.
Bring your awareness to the top of your head, feel your scalp, forehead, face, jaw, ears, and back of head. Notice any area of tension and let it relax. Don’t force, just allow.
Slowly move your awareness down your body to each part, one after the other – noticing any tension and allowing it to release – until you get to your toes.
This practice can take as long as you want it to. It’s especially good during a long break or just before bed. But sometimes we need more frequent and short ways to care for ourselves.
Here’s where the triage care magic is: put them together.
While inhaling through your nose for a count of 4, let your awareness scan your body for areas of tension. As you practice this, the breathing + scanning becomes more automatic – it might feel clunky at first. That’s ok. Over time you’ll get to know the areas where you hold your tension, so you can hone in on them more quickly and easily. When you find those areas of tension, start directing your breath right into them, like a funnel. Find the center of the tension and imagine that you’re filling it like a balloon with healing, supportive oxygen.
Hold that breath, letting the oxygen do its work in each area of tension, for a count of 4.
As you exhale through your nose or mouth for a count of 4, allow each balloon to deflate, carrying with it the tension that was stored in that muscle.
Hold empty for a count of 4, focusing on the relaxation of each spot.
If you take 4 seconds with each part of the breath, this has taken you 16 seconds. Can you take 16 seconds to care for yourself a few times today?
Burnout Proof Academy Saturday School Workshops are coming!
Join us live for the two-hour workshop on October 24th, 2020 from 10:00 am – noon pacific, or watch the recording and connect with others in our online portal anytime after, for 0.2 GS CEUs.
We’ll use the Learning Zone Model to illustrate how our brains respond to stress, talk about how to create practices of rest and comfort during stress, and how to grow even during stressful times.
The Secret to Triage Care
Triage care isn’t helpful if you don’t practice it. This is where your habit-solidifying skill comes in! BJ Fogg, habit-creation researcher and founder of Tiny Habits, teaches a simple three-part approach to making healthy habits more automatic:
Make your new habit tiny – 30 seconds or less. Our 16 second one-breath body scan fits the bill!
Anchor it to an existing habit – brainstorm some current habits or things you do daily automatically. For example: turning off the morning alarm, hitting ‘start’ on the coffee maker or teapot, using the restroom, washing your hands, turning on the computer, listening to the phone ring on a VRS call, waiting for a consumer, sitting on hold, brushing your teeth, or pulling up the covers at night. There are a million more. Pick one and use it as a trigger to remind you to do your one-breath body scan. For example: When I push the button to turn on my computer, I do my one-breath body scan.
Celebrate – just like clicker-training a puppy, every time you complete your tiny habit – celebrate! This gives you a cascade of feel-good hormones that rewards your brain and brings you joy, making it more likely that you’ll remember and be willing to practice your habit again.
Here’s three resources for practicing triage care and solidifying your new habit:
In what areas of your body do you hold tension, and what helps you to soothe it?
The equitable world we are creating begins with treating ourselves well. Thanks so much for being here with me, on this journey to taking better care of your precious self.
As we were fumbling through logging into new Chromebooks, many in the Pacific Northwest faced smoke and evacuation warnings on Labor Day. Fires are spreading up and down the coast from Washington to California. 500,000 people in Oregon have evacuated their homes as of today.
Many parts of the area surrounding Portland are currently evacuating. If you’re affected by smoke or fires, please be safe and practice your triage self-care. You’re in my thoughts and prayers. May we find peace and hope amidst the urgency of this emergency.
The Red Cross is doing amazing work supporting evacuees and I encourage you to donate if you can.
Summer + Mars
This transition from Summer to Fall, in Chinese Medicine, is characterized by a shift from Fire to Earth, bitter to sweet, roaring to humming. Summer is making it known that his work is not yet finished. He has more to say.
In our personal lives we may be feeling more agitation, more challenge, more heat. Astrologically, we are approaching a period of intense “fire” energy. Chani Nicholas, astrologer/activist/badass, is one of my favorite teachers. She has this to say about fiery Mars, who’s currently in a very active and influential position:
“Mars is always here to remind us just how much power we do have; when and where we let bitterness, envy, or hatred poison our interactions; how we might learn to work through conflict without betraying our dignity; and how to stay in the battles that cry out for us to join. Mars is sharp – we can either use it to help us hone our skills or do damage. To use these tools wisely takes work, but you are ready.” – A Note About Mars Retrograde 2020
Essential Oil Self-Care for Interpreters
Anger is a tool I’m learning to wield. Like fire, it can feel unpredictable and scary.
The burning fire of rage within us can feel like a toxin in our bellies, threatening to combust. But when we can discern its message for us and let it spur us to action, it becomes a powerful force for change.
So, dear loves, I made us a protocol for this intense fire season. Use it when you need some extra love, use it daily to stay grounded and connected to yourself and your source as the (hopefully metaphoric) fires rage around you. Use it to remind yourself that this too shall pass, and that there is much wisdom, grace, and support for us here – even in the darkest of moments.
Check out the video below for more info on this protocol + support for the physical and emotional effects of the smoke and fires.
Melaleuca – strengthen boundaries, improve resiliency, and stop betraying yourself.
Myrrh – connect with nurturance, know that everything will be ok, foster healthy attachments.
Black Pepper – uncover the root of the issue, unmask, see through the BS.
Wintergreen – release control, surrender to the process, open to new possibilities.
Arborvitae – tap into security and strength, trust the emotional process.
Cardamom – be with anger, harness patience, see the big picture.
Juniper – dispel fear and anxiety of the unknown.
Bergamot – foster hope and courage during times of despair, see the light at the end of the tunnel.
Eucalyptus – embrace self-care, raise your standards, don’t give up on yourself.
Clary Sage – clear creative blocks, embrace your highest gifts + purpose, expand your vision for the world.
Cedarwood – receive support, feel emotionally connected to others.
Lime – harmonize and integrate all of the oils, seal with expectant joy.
Join me in Burnout Proof Academy for a simple + potent one-hour Burnout Proof 101 webinar. You’ll get 0.1 GS CEUs and you’ll be on your way to taking better care for your precious self. This workshop is happening soon, so don’t wait!
Interpreting during a pandemic, especially a VRS shift, is like entering a war zone. People are stressed, frustrated, in pain and completely freaked out – with good reason.
Don’t treat your shift or yourself like this is a regular day. It’s not.
This is a triage situation.
As interpreters, we can’t expect ourselves to be 24/7 enjoying our #quarantinelife, productive, #blessed, #handlingit, checking things off our bucket lists and doing our work like it’s business as usual.
This is not business as usual.
We are on the front lines, witnessing the lives of many people in crisis on a daily basis.
Facilitating communication between people who are calm and connected is hard. Facilitating communication between people who are triggered, afraid, sick and overwhelmed is exponentially harder. It can be helpful to name why this is so hard. Let me offer a suggestion:
It is hard because you care.
Connect to the humanity of it. Seeing another human in pain (fear, frustration, anguish) causes us discomfort. It hurts because we care.
This hurt is compounded by the fact that we’re each personally going through hard things, so witnessing the pain of others lights up and intensifies our own personal pain.
Stress affects brain integration.
Brain Dis-integration
When we’re calm, our brain is in a state of integration where all its parts work together to balance and support the other parts. We’re able to problem solve, understand different perspectives, organize our thoughts, and carry out our plans.
When our pain is lit up – when we’re stressed, overwhelmed, outraged, anxious – our brain’s connections dis-integrate, and we lose our ability to do all of those things.
Identify ‘check points’ that remind you to scan your body for tension and breathe deeply into it, allowing it to release and relax. Even 5 second check points throughout the day can do wonders. During a VRS shift some check points could be:
During your setup process, just before you log in to take calls
While ringing or waiting for a caller to answer
While on hold
Between calls
When you log out for a break
When you return from a break
At the end of your shift
Make self-care a habit.
During this crisis, as interpreters we must have time and practices built into our lives to care for ourselves – to be able to handle the stress we’re exposed to and experiencing. This includes time to cry and grieve and scream and break down. Time to laugh and connect and time to just let ourselves be.
Daily reflective practice allows our nervous systems a chance to decompress and rest, and builds stronger connections toward integration.
You wouldn’t ask your car to keep running without giving it gas. Don’t ask your heart, mind, or body to show up to work without having what it needs.
A daily self-care practice creates stronger connections for brain integration.
As you flex this muscle of integration, over time you will find it easier to stay calm through the hard stuff. When those around you are in disintegration, or when things are tough for you personally, your brain will naturally maintain integration in more and more difficult situations for longer periods of time.
The goal is not to become immune to disintegration, it’s to notice it.
We are human. The ability of our brain to prioritize safety when necessary is a very good thing. The goal then becomes a growing level of consciousness, where we’re able to shorten the time it takes to return to integration when we’re not actually in danger, and where we’re able to be gentle with ourselves and others throughout this messy process of being human.
In this integrated state, we become a true source of support for those around us, and are able to act with more compassion and empathy – for ourselves and others.
May we make this state of integration, compassion, and empathy the new normal.
Brain integration, dis-integration, why it matters to your interpreting and how self-care can help.
This information comes from Dr. Daniel J. Siegel, and I teach it to interpreters because it can dramatically alter our ability to attune to ourselves and regulate our emotional responses, attune to our consumers – allowing us to act with empathy and compassion, and it can also strongly impact our consumers’ ability to regulate their emotional responses.
Brain integration has a powerful impact on our interpreting interactions
Start with the hand model of the brain. 3 Parts:
PFC + Cortex – upstairs brain – executive function
Limbic Area – emotions and memory
Brain Stem – fight/flight/freeze, autonomic function
Flip-your-lid
When the brain is in integration:
Cortex, Limbic, Brain stem all connected
Cortex is regulating, soothing, and assessing all impulses from limbic and brain stem areas/downstairs brain.
When downstairs brain overwhelms the capacity of the upstairs brain, cortex tries to hang on, to maintain integration – you know what it feels like when cortex loses its grip – FLIP-LID – in a matter of seconds we have lost our ability to regulate our emotions and behavior.
Disintegration is contagious
When one person has lost emotional equilibrium, it’s much easier for the other to lose it. You may feel this when you are interpreting – especially if it is a topic, attitude or behavior that is particularly triggering to you personally. During times of crisis, disintegration is even more common.
Good news: Integration is also contagious
Integration is like a muscle, and involves several skills.
Any work that you do to create stronger connections in your brain promotes brain integration and will support you during times of stress and help you maintain integration with others who are experiencing disintegration.
From: The Whole Brain Child, by Dr. Daniel J. Siegel and Tina Payne Bryson, Ph.D.
Self-care strengthens the muscle of brain integration
In the moment – BREATHE – Deep, slow belly breathing, in and out your nose
Reflective practice – meditation, mindfulness, conscious breathing practice trains the brain toward integration
I’m writing you today, because I really want to be able to give you a hug.
I want to look you in the eyes and tell you that it’s gonna be ok.
That we’re in this together. That we can do hard things.
I want you to know
that even though you may be in isolation all alone,
or an essential worker who has to choose between safety and duty,
or confined to your home with stir-crazy children and work to do,
or checking long-overdue tasks off your to-do list,
or paralyzed by fear,
or binging Netflix…
that whatever it is you’re experiencing, it’s normal. It’s human. It’s okay.
I want you to know that Burnout Proof Bootcamp is about to begin.
I want you to know that there’s something to look forward to.
I want you to know the joy in coming together with other interpreters,
talking about the hard stuff,
celebrating the good stuff,
and finding accountability within connection.
I want you to know there are many options for payment,
discounts,
payment plans,
sliding-scales,
because it’s so important to me that you have access to support.
I want you to know there’s much flexibility in the timeline to complete this course,
that you can take as long as you need,
that you have access for life,
that you’re not just registering for a workshop, you are gaining a support system.
And so, dear one,
I can’t hug you today,
but if I may make a wish, my wish for you is:
May you find willingness to meet yourself
in the many varied moments and moods of these days.
May you feel hope.
May you feel love.
May you feel joy.
May you feel connection,
in as many creative and curious ways as you can imagine.
May you make it through this season,
not unscathed,
maybe not even unbroken,
may you make it through transformed.
May this pause be an incubator for us all,
a fertile, pressurized, sacred time of death and rebirth,
And may we find each other, arms open wide, on the other side.
In many cities here in the U.S., the coronavirus pandemic is beginning to get more real. For my family in Portland, Oregon, the biggest effects so far have been:
No toilet paper
Kids’ sports cancelled
My youngest son, Kiran’s, birthday brunch buffet plan is getting changed (coronavirus buffet? no thank you)
I actually broke out an antibacterial wipe and cleaned the doorknobs and light switches (completely out of character)
Many honest conversations with my panicky kids about what we know and don’t know
So much is unknown, and that’s understandably scary.
One thing that warms my heart and keeps my faith strong is seeing the support and thoughtfulness that’s already kicking in. At Winco yesterday (the grocery store with no toilet paper), I saw person after person, in the crowded aisles with dwindling supplies, helping others reach what they needed, dividing up the last of products that were almost out (rice and beans were hit hard), making space for all to stand in the long snaking lines. I felt so proud of humanity at that moment.
If you are feeling the effects of stress, illness, closures and cancellations, know that you’re not alone.
Keep reaching out. Even with ‘social distancing’, don’t isolate. Get online, find your community, and connect with others – neighborhood groups, common interest groups, the Burnout Proof Collective (our private Facebook community of interpreters working on self-care). Ask a friend to virtual tea over FaceTime or Skype. Get creative. Just keep connecting.
Make time for you. I know it can be even more difficult to prioritize your needs and take care of yourself during stressful times. Don’t give up! Do what you can, even in the tiniest chunks of time, to attend to your own feelings and needs. I’ll be hosting a free 7-day self-care reset March 23rd – 29th, 2020 and I welcome you to join me. This will be a simple way to make space for yourself and connect with others. You can get more info and register here.
As always, comment below and let me know how you’re doing, how I can support you, and give love & support to each other. The Burnout Proof community is growing and thriving, and it’s because of you. I’m holding a vision of us continuing to show up for ourselves and others during this scary time. Thanks for joining me. 💗
This season asks that we get quiet, that we be still, that we allow time for contemplation. Awaiting the return of the light, we are left to sit in the darkness. The dark places we try hard not to see. The places we don’t want to love. The grief, disappointment, fear, longing…these are the places that call out for the flame of our attention.
Look around you, dear one. Everything in nature reflects this inward journey. Do not fear it. Even though it may look like death – like loss and pain and relinquishing control – this journey actually brings you closer to Life.
And so we ask, and wait, and listen…
What am I grieving?
What am I afraid of?
What am I longing for?
What pain or discomfort do I resist?
These questions point us toward the cobwebbed corners of our souls that we would rather not sit with. The rooms of our castle, as Debbie Ford describes it, that we lock up and learn to forget. In her transformative book, The Dark Side of the Light Chasers, she writes:
“The castle is a metaphor to help you grasp the enormity of who you are. We each possess this sacred place inside ourselves. It is easily accessed if we are ready and willing to see the totality of who we are. Most of us are scared of what we will find behind the doors to these rooms. So instead of setting out on an adventure to find our hidden selves, full of excitement and wonder, we keep pretending the rooms don’t exist. The cycle continues. But if you truly desire to change the direction of your life you must go into your castle and slowly open each and every door. You must explore your internal universe and take back all that you’ve disowned. Only in the presence of your entire self can you appreciate your magnificence and enjoy the totality and uniqueness of your life.”
In the cycle of seasons – the death and rebirth of our natural world – we need this time of peeling back the layers, mourning the losses, letting go of all that is ready to transition. It is the only way to make space for new growth.
And so, with excitement and wonder, I invite you to open a forgotten room of your castle. To sit with yourself and these dim dusty places, and to clear space for your own magnificence. 🌟
PS: If you need help getting certified pure therapeutic grade essential oils and learning how to use safely use them, just grab a spot on my calendar, I’d love to assist you.