Cultural Herbal Medicinal Therapy for the Womb

Our very own acupuncturist, Dr. Flora, is hosting an event this September addressing issues of female sexual trauma and healing. You can read more below and sign up for the event HERE

We are defining Female Sexual Trauma [PTSD] as any enduring physical, emotional, or psychological (internal or external) resulting from a physical or psychological sexual assault. Arguably throughout history, these assaults occur and many ways, but the outcome is the same—lingering internal wellness complications.

We are happy that “Cultural Herbal Medicinal Therapy for the Womb, Level 2 through an interactive hybrid session on Saturday, September 18th, 2021 will address these issues and more. We are happy that you will participate in our one day healing retreat—which will help women deal with this trauma while allowing them to practice self-care, healing, and vitality.

Healers:

IN PERSON:

Dr. Flora Luyando: [Host] Acupoints and Sacral Movement Therapy[ focusing on the Sacral and Root Chakras ]

Dr. Chaula Patel: [ Co-Host] Ayuveda Therapy

Sussane Lad; Reiki [Focusing on Mudra Meditation Therapy]

Becca Tebon; holistic health, and fitness content speaker, creator of powHERbands™.

Dr. Galya Loewenstein- Voice Chakra Healing [ Voice Box Therapy]

Dr. Tanya Cleo Austin: - Sound Bowl HealingSiobhan Zaniewski: - Tapping Healing

Bashea Imana- Yoga

Women Who Code


The PILLARS provided scholarships for five women and single mothers from the community for NYIT’s Python Coding Course that starts TODAY! All five are powerhouse women who have already completed OSHA 30 and Site Safety Training. It was our honor to invite them to continue gaining more hands on vocational skills that will prepare them for the job market. We can’t wait to see what’s next for them!


Quick Tips to Conquering your Job Search

Taking the first step to begin your job search is always the hardest, but there is no reason not to start right now. You’re in the driver’s seat of this adventure, so let’s go! Let’s discuss four quick tidbits of getting the most out of your job search and how the PILLARS is here to support you.  

 Create a routine 

Block out specific time in your day to devote searching, applying, networking, rewriting your resume/cover letter, making calls to job leads, etc. Yes, this means to close the social media apps, turn “Do Not Disturb” on your phone, and ask your family, kids, friends, roommates to give you some space while you are working. Maybe even create a “Job Search” Spotify playlist and light a candle to help you focus. Creating a schedule and routine for yourself will get you in the zone to get the most of your job searching time.

Can’t get the peace and quiet you need at home? The PILLARS has a computer lab in the back of our space open Tuesday, Wednesday, and Thursday from 10 am - 3 pm. To book a session in the computer lab, visit the PILLARS’s calendar. 

Diversify your strategy

So, you’ve been sending out resumes, and the phone isn’t ringing for interviews? It might be time to change up how you’re approaching your job search. Maybe you could stop by a construction site or coffee shop to inquire or drop off your resume, contact a temp agency, “build your network,” or call companies directly inquiring about open positions and how to apply. Diversifying your strategy will spread your web of opportunities for finding your next job!

Don’t forget that temp agencies are an excellent stepping stone to getting your foot in the door to gain full-time employment. Are you interested in additional help to widen your search? The PILLARS’s intern, Sapphire, is available Tuesdays, and Sapphire is in the office Thursdays. Email Sapphire@lets-talk-safety.org to set up a time to meet either in-person or via Zoom. 

 Connect with others 

Tell anyone and everyone you’re on the job market. And we mean everyone: friends, neighbors, family, the deli man … because you never know who will have a job lead! This is called “building your network” and is a valuable asset to any job seeker.  

The PILLARS offers various social opportunities to meet others to continue. 

Check out our calendar for upcoming offerings and to register. 

Practice Self-Care

Job searching is stressful! But that doesn’t mean you need to lean into those negative emotions. You are worth the time to put into yourself for some relaxation, so carve out time. Some examples of how you can practice self-care are: read a book for 30 minutes, take a walk around the neighborhood, practice breathing and mindfulness exercises, reach out to your support system, avoid processed foods and screens, or whatever you’ve put into your self-care toolbox.

Take advantage of the holistic healing programming the PILLARS offers, such as yoga, acupuncture, reflexology, and more! There are both virtual and in-person offerings. 

Check out these online physical and mental health resources like meditation and yoga that you can add to your self-care toolbox and practice right in your own home. 

Finally, ask for help

There are many job search resources out there, and the PILLARS is here to help, too. We have created workforce development classes three times a month just for you that include topics like, Career Skills, Financial Wellness, and Building Everyday Technology Skills. All the courses are FREE and taught by college professors from NYIT (New York Institute of Technology). Sign up for upcoming classes on our website https://www.pillarsnyc.org/trainings or reach out to (212) 222-3470.  


-Gina Gerhart, Project Manager

Staying Connected in Isolation

We’re all trying to navigate this season in time the best way we can. And while it’s hard to know what the best course of action is as individuals and as a community, there certainly are precautions we can take to stay safe. In addition to washing our hands, increasing cleaning of surfaces, sneezing/coughing into our arms, working from home where possible; it has also been advised to stay at home unless completely necessary to go out. And while this may be a safe practice physically, we know that isolation can be hard mentally. So here are some tips and tricks to help you stay connected in isolation!

  1. Call or Facetime with friends or family! Just because you can’t physically be with them, doesn’t mean that you can’t catch up and ask how they are doing.

  2. Use this time to do the things you’ve been procrastinating (yes, we see you!). Finish that book, change that lightbulb, make that schedule, start that painting, organize your closet.

  3. Focus on rest. Sometimes in our every day routines it can be hard to get enough sleep and rest. Use this time to allow yourself to rest and be refreshed.

  4. Cook and try new recipes. This is the time to refocus on nourishing our bodies and boosting our immunity. Why not make it fun and try a new recipe from Pinterest or an old cookbook?

  5. Journal and write letters. Journaling is great way to process your thoughts and emotions and make space mentally. Even 5 minutes a day can be helpful! And while you’re at it, why not send an encouraging note to someone else…we still love a good snail mail…or email ;)

  6. Work out at home. Don’t let isolation keep you from moving! Youtube offers many free workouts that you can do right at home. Or turn on some music and have a dance party!

  7. Meditate and practice gratitude. We will never stop talking about the importance of gratitude. It’s one of the best ways to combat anxiety is to find things to be grateful for in the midst of chaos. Make a list at the end of every day. Even if it’s one thing, focusing on that one thing can help ease stress and change your perspective.

We leave you with this quote from Jamie Tworkowski, “Conversations will not be cancelled. Relationships will not be cancelled. Love will not be cancelled. Songs will not be cancelled. Reading will not be cancelled. Self-care will not be cancelled. Hope will not be cancelled. May we lean into the good stuff that remains.”

-Miranda Cazin, Communications at The PILLARS

Goodbye to the One and Only, Ms. Shirley

In December, we received news that Ms. Shirley (The PILLARS very first employee) passed away suddenly. The news came as a shock, and to be honest, we're still trying to wrap our heads around a world without her in it. Though she hasn't been at our front desk for the better part of a year, her fingerprints are all over the work that we do here. She was an integral part of building The PILLARS from the ground up. And I mean...ground up (she was here before we had office phones or outlet covers!)

Ms. Shirley brought joy to our office, and always offered a prayer or just silent presence when that's what someone needed. How many of you know, sometimes we just need someone to SIT with us? That was Ms. Shirley. And of course, she always did it in style. Hello, cheetah print and a little kitten heel! She made us all want to step up our fashion game to look our best, as we were working on feeling our best. She was a woman who said what was on her mind (sometimes with no filter haha), and we have always admired her boldness in that way. Ms. Shirley taught us that it's okay to be working on ourselves in all stages of life; that we're never too young or too old, too well-off or too under-resourced, too far gone or too filled with pride to say yes to ourselves one day at a time. We deserve to care for ourselves and to be cared for by those around us. Thank you for that reminder, Ms. Shirley.

She was an amazing woman, mother, friend, prayer-warrior, encourager, and presence...and we will miss her dearly. I, for one, am grateful for the many prayers she offered on my behalf, for the encouragement she gave me as a "mom" away from my own mom, and for the numerous texts she would send when she was thinking about me even after our time working together.

Many of you have also been personally touched by Ms. Shirley. If you were impacted by Ms. Shirley through her time at The PILLARS or otherwise, we'd love to hear from you! Please send an email to interns@pillarsnyc.org with your fondest memory or some words to remember her by. There will also be a memorial to honor her life on Feb. 22nd and we will send out further details closer to the date.

Rest in Peace, beautiful. We love you.

-Miranda Cazin, Communications at The PILLARS

Holiday Reflections

The holiday season often comes wrapped in the packaging of resurfaced memories, unmet expectations, and the nagging sense of not having enough time. It can be a time of year where we are met with the reality, whether good or bad, of the relationships in our life. We often spend a good amount of time reflecting on the year we’ve had, before we step into the new one. In reflecting, we take note of the things we kicked butt in and maybe some unhealthy things we’ve let slide. Or, we completely avoid reflecting because we’re simply afraid of what we might find beneath the surface. But this season can also be one topped with a big bow of goodness in many ways! Amidst the resurfacing and reflecting, it can be a time filled with gratitude for all of the things that went well and all the lessons learned. It can be a sweet time with friends and family, and those we’ve found family in when we didn’t have any. While we’re learning to balance the different sides of this season, we’ve made a list of things to help walk us through it! Wherever you find yourself this season, we hope you’ll consider doing at least one thing on this list, or share something that helps you that isn’t listed here!

  1. GRATITUDE. There truly is something about a spirit of gratitude that shifts not only our internal reality, but the physical atmospheres we’re in. Try journaling some things you’re grateful for (big and small) or write gratitude cards for the people in your world!

  2. SUPPORT. Sometimes the trauma we’re processing this time of year can be TOO MUCH. And, that’s okay. We suggest finding some kind of support group so you don’t have to process it alone. Bereavement groups, individual counseling, recovery and 12-step groups, faith groups at a local church, and everything in between can be amazing for the thing that you’re walking through. You’re not alone, friend.

  3. REFLECTION. Taking time to reflect allows us to see the reality of our situations. Jot down three things that you are proud of this year, and three things that maybe don’t align with your personal identity and values. Take time to think about how you’ll continue to pursue the things you did well! Then take some time to think about how you can start making changes to the things you’d rather not continue to pursue because it’s unhealthy or doesn’t serve you any longer.

  4. GIVE. We’re not just talking about money, though it can include that! We all have resources inside of us including time and talents. We believe we’re at our best when we’re not only taking care of ourselves, but when we’re generous with what we have as well. Our challenge to you this season is to give, both to yourself (because, friend, you really deserve it!) and then to someone else. Perhaps you need to give yourself a long bath, a day away from the kids, an acupuncture treatment, or that outfit you’ve been eyeing in the window on your way to work. Then, find a way to give to someone else! Perhaps it’s a friend that really needs to talk to someone and you can offer them an hour of your time. Or that individual experiencing homelessness and really needs someone to look them in the eye and know that they are seen. Perhaps you can volunteer somewhere local, and sow back into the community in which you live. Or if you have the available resources, maybe you can give financially to organizations doing good work to change the trajectory of people’s lives. BE CREATIVE! There is nothing too small or off limits to the ways in which we can give to ourselves and those around us.

What are some things you like to do during the holiday season that helps ease anxiety and keeps you present with yourself and those in your world?

-Miranda Cazin, Communications at The PILLARS

Why Holistic Recovery

We all know that recovery looks different for everyone. No one story, no one journey in recovery is identical. That’s why we are all about holistic approaches to that journey. It allows the individual to choose what works for them, and to be surrounded by supportive community. Check out our most recent video to see why our founder, Felecia Pullen, knows that holistic approaches to recovery work and hear a personal story from our beloved Harriet.

The Power of Gratitude

In the season of giving thanks, I thought we should take some time to talk about the power of GRATITUDE. I know, I know… sometimes it feels like there is nothing to be grateful for. In the endless pressures for money, time, energy not only in our workplaces, but in our homes. And not to mention, we live in NYC, which I think immediately doubles (at least) the pressure compared to other places, but I digress. We are constantly on edge and attuned to the needs of everyone around us. Ourselves, our families, our bosses, our fellow MTA commuters, and so on. By the end of the day, it’s easy to just want to crash, until we have to wake up and do it all over.

But, I wonder if there’s something we’re missing. I wonder if there’s something that could, even briefly, alleviate the anxiety that tries to plague us. And I wonder if this something is not found in our physical environments where all of these pressures live. I think it’s something internal, and I think it’s named GRATITUDE.

There is something powerful about taking even five minutes to reflect on what you are grateful for. It allows your internal reality to impact your external reality instead of the other way around. It eases anxiety, as your focus shifts to a positive standpoint. It produces joy, which let’s face it, is contagious to those around you! I think it also makes room for solutions to rise to the surface for those pressures we always seem to be entangled by.

My goal this season, is to spend 10 minutes every night reflecting on what I’m grateful for. And if it’s a person, I’m going to reach out and let them know! Perhaps, you want to set your own goal. If so, we want to hear from you! Let us know how a moment of GRATITUDE changed your experience with anxiety, encouraged someone else, or allowed you to unwind at the end of the day.

-Miranda Cazin, Communications at The PILLARS

Leaning into the Discomfort and Difficulty of Recovery

Recovery isn’t easy. It’s difficult.

Recovery isn’t comfortable. It hurts.

Recovery isn’t fun. It’s demanding, sometimes with no reward at the end of the day.

But let me ask you something. Which kind of difficulty would you rather sit through? The difficulty of abusing, or the difficulty of working toward a healthier, more meaningful life? Which kind of discomfort would you rather tolerate? The discomfort of your addiction, or the discomfort of trying to recover? Which kind of reward do you want? The reward that pushes you closer to the edge, or the kind that gives you a stronger chance at a longer, happier existence? 

The struggles of addiction don’t go away when you decide to recover. It’s not like a magic switch that you can just flip on and off. You are going to experience the same pain and the same struggles as before. The trick is learning how to deal with them in a new, healthier way.

I once learned something really helpful: in recovery, a decision that leads to short term pleasure will probably lead to long term suffering, and a decision that leads to short term suffering will probably lead to long term happiness. Let me explain.

A woman has been sober for 2 years and learns some disappointing news. She feels a strong desire to pick up a bottle of alcohol and drink the whole thing. This would lead to short term pleasure but, in the long term, will just send her spiraling down a dark hole of relapse and reinforce substance use to cope with negative emotions.

Now, say she decides to resist her urges. It’s uncomfortable. It’s painful. It’s HARD. In the short term, she suffers. But, in the long term, she sustains her recovery and proves to herself that she has what it takes to live a healthier lifestyle. 

Both options involve some sort of discomfort. Some sort of pain. Some sort of difficulty. The question becomes, which one are you going to put yourself through?

It might seem tempting to just stay in the discomfort of your addiction. After all, you’re used to it. You know how to manage it. But is it worth it?

Don’t let the fear of difficulty and discomfort hold you back from pursuing recovery. Lean into it. Embrace it. Know that it is inevitable, but totally worth it. Unlike the difficulty and discomfort of your addiction, the difficulty and discomfort of recovery will create a stronger and braver you.

Happy National Recovery Month!

- Sarah Vidal, MSW Intern at THE PILLARS

Serenade to Sobriety

Grammy nominated, multi-platinum jazz saxophonist, Najee performs at his ONLY concert in NYC in 2019. Join us for a "Serenade to Sobriety (STS)", a fundraiser supporting people in recovery and those loving someone in active addiction. Najee is joined by comedian Michael Colyar, singer/songwriters Sherrod Barnes and Peter Collins. "STS" will pay tribute to advocacy groups, healthcare providers, administrators, and parents who have been instrumental in the fight against the opioid epidemic and substance use disorder.

All proceeds will benefit The PILLARS, a not-for-profit that provides free holistic recovery supports to all who enter their doors. to co-host the event.

The event will be held on September 21st at Symphony Space, NY. This year's honorees will include:

  • Commissioner Arlene Gonzalez-Sanchez, OASAS

  • Steve and Susan Salamone, founders of "Drug Crisis in Your Backyard" (son, Justin, died of an overdose)

  • Dr Mary Marron Corwin, Chief of Pediatrics and Neonatalogy, Harlem Hospital

  • Athena Moore, Director of the Manhattan Borough President's Uptown Office

  • Dr Carrie Wilkens, Co-Founder Center for Motivation and Change

I hope we can count on seeing you at The Symphony Space Theater on September 21, 2019 for this exciting, fun and very important fundraiser.

Beautiful Things Take Time

The setbacks do not define you. The heartbreak doesn’t define you. The steps backward do not define you. All of these are a part of your journey and you will continue to grow through them. Soon you will look back on these times, whether good or bad and see that you were blooming all along. In the midst of waiting for things to change you grew stronger. It is difficult not to compare our own growth to others; however, your strides are just as important and grand! Trust that you are exactly where you need to be and right on time.

During times of unknown and transition, it can be difficult to feel comfort and peace. It is terrifying not knowing when the light will shine through again or when beautiful things will come your way. Remembering that you are resilient and reflecting on how far you’ve come and your triumphs can help to ease this discomfort. Also, just because we can’t see the growth in ourselves or the positive changes happening doesn’t mean that they aren’t there. We can believe and find comfort without seeing these things.

Finding comfort in difficult times and in growing is much easier said than done. Here are a few suggestions of ways to breathe during these changes and to feel rejuvenated.

v  Try meditation or prayer. These practices can help release some anxieties and fears around what you are going through

v  Call and speak with a friend. Asking for help is just as courageous if not more than trying to manage life on your own.     

v  Self-care always! It is not selfish to take time for yourself. Find something that brings you peace and carve out some time in your day for that practice.

Remember that in all seasons of life you are blooming and being led exactly where you are meant to be. Keep trusting and believing even when you cannot see, because our present realities will not last forever. 

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Authenticity

What does it mean to be authentic? It means being genuine and real despite who you are around. I think Brené Brown explains the difficulty of being authentic spectacularly. “To be authentic, we must cultivate the courage to be imperfect-and vulnerable. We have to believe that we are fundamentally worthy of love and acceptance, just as we are. I’ve learned that there is no better way to invite more grace, gratitude and joy into our lives than by mindfully practicing authenticity.”

Being your authentic self seems very daunting and difficult; however, one step at a time it is possible. During this journey of being true to myself, I have delved into the fears that prevented me from being authentic all along. These are some of the fears I observed and how I have reframed them:

  • Being vulnerable is scary and too much! Instead: Start by being vulnerable around people I care about and that I feel safe around. Baby Steps child. 

  • What if they don’t like me? Instead: Believe that my worth is not determined by how others see me but rather determined by me

  • I’ve been this way for so long, I don’t know how to change. Instead: Dedicate time to explore what I like, what my dreams are, etc. Believe that I am capable of growth and have people around me to support me on this journey

I encourage you to sit for a few minutes so that you can discover what fears are holding you back and then reframe them. After reframing my fears, I then realized that in order to be my authentic self, I have to first step back and explore who I am. I started to discover who I am as an individual by trying new things and being spontaneous. This was scary because I was having all new experiences and outside my comfort zone. In pushing myself I discovered things I don’t like, things I do and things I want to try!

In beginning this journey, I have felt immense freedom and joy. I have made new friends and deepened my friendships by breaking down those barriers and being vulnerable. I am more present and mindful during the day because I am no longer worried about people pleasing. Delving into my fears and taking time to rediscover who I am has filled me with an internal sense of power, courage, and self-worth that I have never felt before. You don’t have to wait to begin to be your authentic self you can start now! If you need some encouragement or guidance grab a friend and start together!

-Shannon, BSW Intern at The PILLARS

The Importance of Self-Love

We spend our lives pouring out love onto others in our lives through words, actions, gifts, and our time. But I wonder if we express that same outpouring of love to ourselves? I know we’ve all heard it before but it’s impossible to give what we do not have ourselves. And so, we need to get good at loving on ourselves. Not just to have the capacity to give to others, but because we are inherently worthy. Friend, you are worthy of love.

We reflected on this statement recently during a parenting skills class at The PILLARS: When we are unhappy it usually doesn’t help very much to have others contradict us with a compliment. Wow. Let that sink in. I began to think of all the times I had deflected compliments (even though they were true) because I was unhappy in my own body, skin, ability, etc. The truth is, we all have shortcomings. But the bigger truth is, we all have gifts and talents and callings that are completely unique to us and that the world needs us to step into and embody fully. No one else can do what you can do. No one else can be what you are called to be. And so you might ask yourself if you are stopping yourself from receiving the truth of who you are because you are unhappy?

I think it is important to have a good and complete sense of self. Of course, I’m all about growing and become a better and more healthy version of ourselves. But unless we approach these things with the perspective that we are good and whole, it’s likely that we won’t make these improvements.

I invite you to jump into this journey of self-love. My challenge to you is this: choose one of the prompts below and reflect on how it has helped you love yourself this week.

  • Do two things to take care of yourself this week without using compulsive behaviors or patterns

  • Reflect on one positive interaction where you trusted yourself or someone else this week

  • Reflect on one situation you handled well and are proud of or a situation you are grateful for

If this is something you would like to discuss more in depth or if you need a community of people to support you, come by The PILLARS today, we would love to meet you and walk alongside you.

-Miranda, BSW Intern at The PILLARS

Go Where The Grace Is

Have you ever found yourself in a place of continually striving to make something happen, just to feel completely drained and overwhelmed with no end in sight? Of course, there are times where we must do things that aren’t easy. We push forward. We call on those closest to us for support. But, I wonder if some of the things we are constantly feeling the weight of are actually things we need to let go of.

I have a habit of believing the things I sign up for or feel called to in a season of life means that I am to it FOR LIFE. With no termination date, I continually strive to make myself fit in roles that frankly I do not fit in anymore. As people, we are always growing and learning, and hopefully becoming more aware of our true selves as time goes on. Therefore, it shouldn’t come as a surprise when we no longer feel the same attachment or attitude towards things in our lives that we did at one point. And hey……that’s okay!!

My encouragement to you as we head further into 2019 is to go where the grace is. What is calling out to you right now that gets you excited and challenges you? What will help you take the next step in your journey in faith or recovery? What might scare you a little bit, but yet you still feel protected and taken care of if you were to say yes? Is there something you need to let go of to make room for your answers?

I hope your answers to those questions fill you with hope for what’s to come. Moving into a new role, position, home, or piece of your identity does not diminish or take away from what you’ve accomplished in those roles you’re stepping away from. In fact, it seals the work you’ve done and makes room for the next person to step in. Thank goodness for the people who have gone before us! It’s humbling to remember that we also go before others, paving the way for them to step into something. So get excited for what you will do with what’s in your hand now! Let go of anxiety and strife, and step into the adventure that’s covered in grace.

-Miranda, BSW Intern at The PILLARS

One Year Celebration

On November 28th we celebrated ONE YEAR of providing services to our community. It has been such an honor to be Manhattan’s recovery and outreach center. We are blessed by each of our partners, volunteers, and of course our members. Thank you to everyone who joined us as we celebrated all that has taken place in the last year, and took the time to hear where we are going in 2019! We look forward to increasing peer recovery support, by launching SMART Meetings, Sober Parenting Journey, and support for those who have experienced domestic violence. We are also launching a free clinic in partnership with NYIT’s College of Osteopathic Medicine, where we will be able to provide FREE health screenings to anyone who walks through our doors. And in our newest endeavor, we are launching The SAFETY Net, a teen-led clubhouse focused on encouraging youth to be their authentic self through education support, health & wellness initiatives, prevention & recovery services, and social activities!

Take a look at this video as we reflect upon the past year!

-Miranda, BSW Intern at The PILLARS

Self-Care isn't Selfish

As I began my journey of self-discovery I dove in to self-care. I have learned over the years that self-care doesn’t have to be spa days, bath bombs and face masks. It can be so many different things! Self-care is a long-term commitment and it allows one to grow, heal and gain inner freedom. I have a daily practice that leaves me re-energized and feeling whole. Self-care is individualized and the best way to find what works for you is to try out multiple practices! Personally, I enjoy writing a gratitude list, praying, practicing yoga, eating healthy, and using crystals. I have found that self-care is most beneficial when I carve out time in my schedule and keep it consistent. Daily practices are only a small part of my journey, I also approach my life with new values and intentions.

Self-care doesn’t have to be once a day it can be the way you show up in life and treat yourself/others. Here are four practices to begin or add to your self-discovery journey.

  1. Hold space for silence: Practice mindfulness activities and unplug from external stimuluses. Simply sit with yourself and your thoughts. Allow yourself to pause and reflect.

  2. Invest in true and honest friendships: Examine relationships and friendships to see if they are healthy and helping you grow. Surround yourself with people who lift you up.

  3. Speak your truth: Reach out for support when you need it and be honest with those around you. We are not on this journey alone.

  4. Prioritize yourself: Make time for your health (i.e. mental, physical, and emotional) and don’t feel guilty for it. You are important and need to take care of yourself so that you can show up in life.

Through my journey of self-discovery, I have started to implement these practices in my life and I have also found a daily routine that works for me. I encourage you to come to The PILLARS and try our holistic classes. They can become part of your self-care routine. Infuse your life with more joy, gratitude and a deeper connection to yourself—you can do this by investing time in yourself. Start by stopping by The PILLARS.

Shannon, BSW Intern at The PILLARS

Coping with Everyday Stress

We’ve all been there: the dishes are piling up; our deadlines are due yesterday; the kids are yelling; the bills are overdue; there’s no time to get anything done and we’re feeling burnt out and unhappy.

The stresses of our everyday lives have a habit of building up until they seem unmanageable and too overwhelming to tackle. Stress and recovery do not go together as stress activates your fight-or-flight mode and it’s hard to remember how to cope with such stressors other than give up and indulge yourself. Of course the best thing to do on a daily basis is to eat healthy, sleep enough (about 7-9 hours a night for adults), and come to The PILLARS for one of our many stress relieving and energizing classes such as reiki, meditation, yoga, afro-fusion dance, acupressure, and tai chi.

But what if you’re not able sneak away to one of our amazing classes and you still need to de-stress? Below we’ve compiled a list of some alternative suggestions for bringing that heart rate down and relieving the anxiety so you can be the best you.

  1. Learn to keep it simple- focusing on one task at a time will significantly reduce your paralyzing feelings and allow you to be more productive.

  2. Make a priority list with time limits for each task and stick to it - this helps you get your mind organized and shows what needs to be dealt with first in what time frame; all that’s left to do is to perform those tasks and continue living your best life.

  3. Partake in a favorite hobby- removing yourself from the situation causing you stress and indulging yourself in your favorite hobby has been proven to work wonders. It can be anything from reading, writing, gardening, painting or drawing.

  4. Take a break from the device - sometimes the issue is that there is too much input from our outside environment, not allowing us to focus on our inner voice to self soothe. Turning off your devices and taking a break from social media will allow you to open that line back up and figure out what your next step should be.

  5. Watch a playlist of “oddly satisfying” videos- this idea was developed from the mood management theory which states that certain videos can help regulate emotions better than others. Such options would be videos of people playing with slime, ASMR, or a someone playing with kinetic sand repetitively.

  6. Learn how to self-massage - on a budget? Partner not around? No worries! Self-massaging has proven to be helpful and deliciously relaxing.

  7. Put on headphones and listen to nature sounds or white noise.

  8. Positive self-talk has been proven to lower cortisol levels and help build confidence levels. Write them down and stick them on your fridge or tell them to yourself in the mirror, whatever works best for you. Examples of positive self-talk include:

    "This feeling will pass."

    "I will get through this."

    "I am safe right now."

    "I am feeling anxious now, but I have the power make myself calm."

    "I can feel my heart rate slowing down."

  9. Wash your dishes the old-fashioned way - washing dishes by hand has been proven to decrease anxiety and increase positive mental stimulation, not to mention that your kitchen will be clean when you’re done!

  10. Learn how to self-soothe - try out various methods of self-soothing to decrease stress so the next time stress rears its ugly head you will have the tools to help yourself at the ready.

And always remember, The PILLARS is here to help you through your journey of recovery in terms of stress management through healthy practices and exercise, community support, NA/AA meetings and much much more. All you have to do is show up and take advantage of our weekly classes!

-Goldie, BSW Intern at The PILLARS


Be The Best You

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The PILLARS holistic services offer healthy alternatives to manage stress, emotions, and environments. We believe that it is only through self-care that we can learn to care for others. Our Health & Wellness programs include: yoga, reiki, acupuncture, meditation, peer support groups, etc. So, come by and take a FREE class. Take care of you today!

Stress can affect health (one’s physical, mental, and social well-being). Stress can affect wellness but only to a point, in that it can affect one’s perspective or reduce one’s energy/commitment to self-care. The end goal with The PILLARS Health &Wellness programs is to support everyone to achieve one’s fullest potential. We can’t always choose the state of our health; however, wellness is a choice. We can choose to manage our health conditions and actively work towards better physical, emotional, mental states. Do not fear- you are not alone in this journey. The PILLARS is here to help you create a plan, encourage you to perservere, and affirm you when you face doubt. Take a leap towards self-care and come by!

Reasons why you should partake in Health & Wellness programs:

  1. Makes you happier. Meditation helps elevate one’s mood and it alters brain activity to enhance the area associated with positive emotional experiences.

  2. Reduces Stress. Meditation helps one stop worrying about the little things and stay in the moment. Yoga also helps provide coping skills.

  3. Improves Focus. Meditation allows one to learn how to naturally redirect thoughts

  4. Improves Sleep. Focusing the mind on mental and physical processes aid in relaxation. Acupuncture also helps treat insomnia.

  5. Relieves Physical Pain. Acupuncture can relax tight and overworked muscles and help reduce pain. Yoga is also helpful because it increases flexibility and body movement.

These are just a few of the reasons why you should try the programs offered here at The PILLARS. Self- care can be free! Give yourself permission to slow down and take some time for yourself. Your presence matters. I’ve realized that you have to be kind to yourself in order to be kind to other people. So, don’t hold back, come by and take a class!

-Shannon, BSW Intern at The PILLARS


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