Sometimes it may seem that we don't have the time or the money to afford taking care of our emotional/physical health...

Fortunately, there are many affordable (& time saving) ways to take care of ourselves and improve the quality of our life in all areas!  Below are some examples...

It is also important to examine how much we value our health and well-being when deciding the amount of time & money to invest in these areas.

Affordable Massage Therapy ~ (with specialists in trauma who provide a safe environment & healing experience)

1. Rachel Hatch at Eden Spa 94 W. 11th Ave. Denver, CO 80204 ($39/ 1 hour session): rachelh@massagetherapy.com & 303-820-eden

Resources ~

Coping with "The Blues"- Ways to Feel Uplifted

• Mindful Action Therapy article about "Mindful Hikes and Depression Treatment" based in Boulder. Learn how Mindful Action Therapy will help you break the depressive cycle & prevent its return.

• Yoga for depression : a compassionate guide to relieve suffering through Yoga by Amy Weintraub. Publisher New York : Broadway Books, 2004. www.yogafordepression.com

• The Depression Workbook (for bipolar disorder as well) by Mary Ellen Copeland

• Living with a Black Dog; His Name is Depression by Matthew Johnstone (incredible illustrations depicting the effects of depression & techniques for relief)

• I Don't Want to Talk about It. Overcoming the Secret Legacy of Male Depression by Terrence Real

• 20 Tips for alleviating depression! (coming soon)

Coping with Anger- Ways to Productively Express this Emotion & Let it Go

• The Dance of Anger by Harriet Goldhor-Lerner (for women)

• Anger-Free; Ten Basic Steps to Managing Your Anger by W. Doyle Gentry (for men & women)

Coping with Stress- Ways to Feel at Ease

• Yoga for anxiety: meditations and practices for calming the body and mind by Mary NurrieStearns & Rick NurrieStearns. Publisher Oakland, CA : New Harbinger Publications, c2010.

• The Anxiety and Phobia Workbook, 3rd Edition by Edmund Bourne

• The 10 Best-Ever Anxiety Management Techniques by Margaret Wehrenberg

• 23 Tips for alleviating anxiety/stress! (coming soon)

• 8 "Kriyas" (actions) ~ beginner breathing exercises (everyone can do these!)

1st, choose a quiet and clean space at home with few distractions. Then, sit on a pillow with your legs crossed in "easy pose" to raise your hips up. If you have the core strength to sit in the middle of the floor, do so. If not, you can lean against a wall. (in time, your strength & comfort will increase) Close or lower your eyes. (You can also do these at work or out in the community- shut the door of your office or find another quiet area)

2nd, (this is optional) identify your affirmation that you will say throughout your breath work, ex. "I am at peace." or "I am stronger than my fears and will take action to reach my goals." or "I am successful at work."

3rd, practice a grounding pose by bending forward and placing your forehead on the floor. Also, try a heart-opening pose by leaning back on your forearms and tilting your head back (you are in the cross-legged position for both poses). Know that you can always take a break from the breathing to do these poses if needed. Also, if your hips feel too tight, stretch your legs out too and then return to the breathing.

4th, 8 Kriyas: Do all breaths slowly, gently, and deeply 5-10 times

- Remember there are 4 parts to a breath- inhale, pause at the top, exhale, pause at the bottom

Kriya 1) Inhale through your nose (into the chest) and exhale through your nose

Kriya 2) Inhale through your nose (into the chest) and exhale through your mouth (slightly parted lips)

Kriya 3) Inhale through your mouth (expand your abdomen) and exhale through your nose (contract abs)

Kriya 4 & 5) "Alternate Nostril Breathing"- important to do since we only breathe evenly through both nostrils 20% of the time!

Kriya 4) Closing the right nostril with your right thumb, inhale through the left nostril. Then, close the left nostril with your right ring finger and lift the thumb and exhale through your right nostril. (best for anxiety, stress, agitation, & restlessness)

Kriya 5) Closing the left nostril with your right ring finger, inhale through the right nostril. Then, close the right nostril with your thumb and lift your ring finger and exhale through your left nostril. (best for depression or low energy)

Kriya 6) Exhale (1st!) through your nose, completely emptying your lungs, then let your inhale come as a natural reflex (a normal, not deep breath)

Kriya 7) Inhale (expand your abdomen) & exhale through your mouth (slightly parted lips) (contract your abs)

Kriya 8) Inhale through your nose 5 slow sips of breath and exhale through your mouth.

5th, (Optional) sit for 5 minutes breathing naturally in a meditative state (with a clear mind) or practice asana (yoga poses) to heal and strengthen your body