Its In Your Head

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Its In Your Head Cultivating mental, emotional, & physical resilience
with a focus on the power of the mind

Don’t skip the basics. A low day doesn’t always mean something is wrong with you. Sometimes it means your nervous syste...
10/14/2026

Don’t skip the basics.

A low day doesn’t always mean something is wrong with you. Sometimes it means your nervous system hasn’t gotten what it needs.

Sunlight sets your internal clock. Movement burns off stress hormones. Real food keeps your blood sugar and mood steady. Sleep resets all of it. Skip enough of these in a row and your body stays stuck in a low-grade stress state that feels a lot like depression.

Go through the list and pick one thing to change today. None of them are comfortable at first. Do them anyway.

If you’ve been feeling this way for weeks, or the basics aren’t helping, talk to a doctor or therapist. Habits support your mental health. They don’t replace care when you need it.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

10/12/2026

It’s easy for me to get stuck in my head thinking about something someone said or did that was hurtful. I’d replay them over and over and try to figure out what I did to deserve it. Hours later I would still be feeling something that only lasted a few seconds.

Every time you replay it, your body reacts like it’s happening again. Your heart rate climbs, your jaw tightens, and your stress stays switched on long after the moment has passed.

The truth is emotions last 90 seconds in the body unless we reignite them with our thoughts. Part of letting that feeling pass was just accepting that I don’t need to understand everyone. It’s not letting it slide, it’s taking back the time and energy I was giving to someone who didn’t deserve it.

Save your energy for the people who matter, let the rest go.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself

10/11/2026

When I moved from America to Thailand, I knew a new country wouldn’t fix anything on its own. If I didn’t change the habits, choices, and responses that kept putting me in the same situations, I’d find those same situations here, just with better weather.

Blaming other people used to feel easier. It also kept me anxious, always waiting for the next thing to go wrong with no way to stop it. Your nervous system reads that kind of powerlessness as a threat.

Taking responsibility changed that. If I’m part of the problem, I’m part of the solution. That gives my body something steadier to stand on than waiting for everyone else to change.

This isn’t about blaming yourself for what other people did to you. It’s about finding the part you can change.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

10/07/2026

I used to think the goal was to stay calm no matter what. If I felt angry or sad, I figured I was doing something wrong, so I pushed it down and kept going.

It didn’t go away. It came back as stress, racing thoughts, and nights I couldn’t sleep.

What changed things for me was learning to stop and listen. When I lost friends, the sadness hurt. It also showed me how much those people meant to me, and it made me a better friend going forward.

Regulation doesn’t mean feeling less. It means letting your emotions move through you instead of getting stuck. Every feeling you pause long enough to understand teaches your nervous system that it’s safe to feel it, and that you can handle what comes next.

Your emotions aren’t a punishment. They’re information.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

10/06/2026

Travel vs. Therapy.

I keep seeing videos claiming travel is better for your mental health than therapy. That’s a blanket statement, and blanket statements rarely help anyone.

Travel can pull you out of your routine, give your nervous system new input, and remind you there’s more to life than what’s stressing you. Therapy gives you a space to work through what you carry with you, wherever you go.

One isn’t better than the other. They do different jobs. The question is what you need right now.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

I spent years waiting for someone to tell me these things. Eventually I realized that person was going to have to be me....
10/05/2026

I spent years waiting for someone to tell me these things. Eventually I realized that person was going to have to be me.

Most of what I teach now, I learned the hard way. Listening to my body. Resting without guilt. Treating fear as a signal instead of a stop sign. Letting people go.

What would you tell your younger self? Leave it in the comments.

Save and send this to someone who needs it today.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

10/04/2026

I talk a lot about doing sh*t that sucks. Few things suck more than saying no to food you want.

Food is tied to so much more than hunger. It’s comfort, habit, stress relief, celebration. So when you hold off on eating, a lot of emotions come up.

Learning to notice those urges and choose your response, instead of reacting on autopilot, is one of the best ways to practice regulation. The pause you build at the kitchen counter carries into everything else: the argument you don’t escalate, the workout you finish, the stressful day you get through without falling apart.

Get good at that pause with food, and just about everything else gets easier.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

10/02/2026

Join me for a recovery day.

Infrared sauna, ice bath, mineral soak, cold room, repeat. Contrast therapy is one of the simplest ways I know to train my nervous system. I practice raising my stress levels and settling myself back down in a controlled environment. This makes it easier to do in an uncontrolled environment: daily life.

The ice bath is where the work happens. Your body’s first reaction to cold is panic: fast breathing, tight chest, every signal telling you to get out. Slowing your exhale tells your nervous system you’re safe. Dipping your face in triggers the dive reflex, which slows your heart rate through the vagus nerve. After about a minute, the panic fades. Then I stay a few minutes longer to lower my inflammation.

Then the other half: resting in the sun, soaking in Epsom salt, letting my body settle before the next round. Regulation isn’t only handling the hard part. It’s also giving yourself time to come back down.

And pineapple cookies. It can’t all be challenge.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

Most people write breathwork off before they’ve tried it. Too simple, too soft, too spiritual.Your breath is wired direc...
10/01/2026

Most people write breathwork off before they’ve tried it. Too simple, too soft, too spiritual.

Your breath is wired directly into your nervous system. Every breath you take is already telling your body whether it’s safe or under threat. Breathwork is learning to send that message on purpose.

Try it now: in through your nose for four counts, out for six. Five rounds. Then decide what you think.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

09/29/2026

Teaching breathwork at Suan Sati, the place where all of this started for me.

Your breath is the one part of your nervous system you can steer on purpose. When you slow it down and make your exhale longer than your inhale, you activate the vagus nerve, which tells your body it’s safe. Your heart rate drops, your muscles loosen, and your mind stops racing.

A regular practice can help with:

Stress and anxiety, by giving you a way to calm your body down in the moment instead of waiting for the feeling to pass.

Sleep, because a slower breath before bed helps shift your body out of alert mode so it can rest.

Focus, since steady breathing clears the mental noise that comes with a stressed nervous system.

Emotional reactions, by creating a pause between what you feel and what you do.

Resilience, which is what we train in class. We switch stress on with heavier breathing, then bring ourselves back down. Practicing that shift in a safe room makes it easier to find when life gets hard.

It’s free, it goes everywhere you go, and it works in the moments you need it most.

If you’ve never tried it, start now: breathe in through your nose for four counts, out for six. Repeat five times and notice what changes.

Part of our ongoing series on how everyday habits shape your ability to regulate yourself.

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