“When you talk, you are only repeating what you already know. But if you listen, you may learn something new.”
-The Dalai Lama

News and Updates at River Valley BHWC

Feeling off track? Your inner compass can help you realign anytime. Visit our new page to explore practical strategies for tapping into your inner compass and supporting your wellness through every season. We update it regularly with fresh ideas and inspiration—so check back often for new ways to stay grounded and well.

Broaden My Knowledge

Book of the Month: "Strong Ground: The Lessons of Daring Leadership, the Tenacity of Paradox, and the Wisdom of the Human Spirit (A Dare to Lead Book)" by Brené Brown

Brené Brown returns with an urgent call to reimagine the essentials of courageous leadership. In a time when uncertainty runs deep and bluster, hubris, and even cruelty are increasingly framed as acceptable leadership, Brown delivers practical, actionable insights that illuminate the mindsets and skill sets essential to reclaiming focus and driving growth through connection, discipline, and accountability.

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Video of the Month: "The Dalai Lama: Scientist - Commonalities between Buddhist and Western Science"

An uplifting and optimistic documentary about the Dalai Lama's meetings with scientists from around the world to find commonalities among Buddhist science and western science to promote health, understanding and compassion for all.

Winter’s darkness can pull us away from balance — the goal is to realign daily with your North Star: purpose, presence, and vitality. Each action below connects to one of our four pillars: Move, Nourish, Rest, Connect, supported by Awareness and Balance.

Move: Energize the Body, Regulate the Mind

Goal: Stimulate endorphins, dopamine, and serotonin to combat sluggishness and mood dips.

• Morning movement light ritual:
  20–30 minutes of exercise under bright light therapy (10,000 lux lamp). Combine with stretching, yoga, or a walk on a treadmill facing the light.
• Outdoor exposure:
  Commit to 15–20 minutes of daylight between 10am–2pm, even on cloudy days. Light through the retina signals the brain to regulate melatonin.
• Micro-movement breaks:
  Set alarms to move for 3 minutes every hour—jumping jacks, deep breathing, walking meditation, squats, or dance to a song.

Nourish: Support the Brain and Hormonal Rhythms

Goal: Use food and supplements to stabilize energy and mood.

• Protein breakfast:
  30–40g of protein within 30 minutes of waking to reset cortisol rhythm.
• Omega-3s:
  Include wild salmon, chia seeds, or a quality supplement to support serotonin function.
• Vitamin D3 + K2: 2000–5000 IU daily (test levels in October).
• Magnesium glycinate in the evening for sleep and nervous system regulation.
• Warm, grounding foods:
  Soups, roasted vegetables, herbal teas, bone broths—comfort that nurtures rather than numbs.

Rest: Regulate Circadian Rhythm

Goal: Protect sleep quality and hormonal balance.

• Dim lighting after 7pm:
  Use amber bulbs or candles to mimic natural dusk.
• No screens 30 min before bed:
  Replace with reading or journaling under soft light.
• Wind-down ritual:
  Herbal tea, 5-minute gratitude reflection, and gentle stretches.
• Consistent wake/sleep time:
  Align with your body’s clock, even on weekends.

Connect: Combat Isolation with Intention

Goal: Counteract social withdrawal with authentic, energy-giving relationships.

• Weekly gatherings:
  Plan at least one social event each week (Sunday dinners, game nights, or coffee dates).
• Seasonal traditions:
  Create winter rituals—ice skating nights, soup swaps, or family “movie in candlelight” evenings.
• Community involvement:
  Volunteer or join a fitness or hobby group (helps counter the serotonin drop).

Awareness: Mental Hygiene & Reflection

Goal: Build emotional resilience and mindfulness.

• Daily journaling prompts:
  “What light can I find in today’s darkness?”
  “What am I proud of sustaining through the season?”
  “How can I show compassion to myself today?”
• Breath practice:
  5 minutes of deep nasal breathing, breathing exercises, or guided meditation every morning.
• Name your state:
  Practice “noticing, not judging” when fatigue or sadness arises—use language like “I notice my energy is low” instead of “I’m off.”

Balance: Embrace Seasonal Rhythms

Goal: Align with the natural cycle of winter instead of resisting it.

• Slow season mindset: Reframe the darkness as a time for restoration and creativity.
• Creative projects: Dedicate winter to introspection—journaling, home projects, or learning something new.
• Micro-rewards: Light candles, play acoustic music, or take sauna sessions to make darkness cozy instead of heavy.

Your Tools

• Light therapy box (10,000 lux) used 20–30 minutes daily before 9am.

• Dawn simulator alarm clock to mimic sunrise.

• Infrared sauna blanket or hot yoga for warmth and serotonin boost.

As you move through autumn, consider planning a winter retreat or mid-season getaway in February or March. Giving yourself space to reset—whether through rest, nature, or quiet reflection—can be a powerful way to carry your wellness intentions into the new season with clarity and renewed energy.

Be sure to utilize all the techniques and recipes from our previous newsletters in the "Cue to Be Well" archive: