Published: June 30, 2025 | By Raymond Navarro, MS, LMHC
This past weekend, a free pop-up yoga event at 3Natives in Coral Springs brought together locals seeking not only physical health but emotional relief. It was a timely reminder that small practices—like movement, mindfulness, or simply stepping outside—can help us build something powerful: emotional resilience.
In therapy, I often talk about the Self-Care Cycle. It’s a practical, research-informed model that helps people respond to stress before it spirals into burnout, anxiety, or depression. It’s especially relevant as we enter a new week and reflect on how we care for ourselves in between life’s demands.
The Self-Care Cycle: 5 Steps to Build Resilience
1. Awareness: Pause and Scan
Start your week by simply asking: How am I doing?
Are you feeling drained, irritated, unmotivated? These are signs your nervous system is under strain. Journaling, body scans, or a quick 1–10 stress rating can give you a baseline for how much care you need today.
2. Movement: Release and Rewire
Whether it’s yoga, walking, stretching, or even 3 minutes of jumping jacks—movement helps release built-up tension and stimulates neurotransmitters like dopamine and serotonin. Physical activity is one of the fastest, most evidence-based ways to improve mental clarity and mood.
3. Reflection: Slow Down to Listen
After movement, take five minutes to journal or sit in silence. Ask yourself:
– What am I carrying emotionally?
– What do I need more (or less) of this week?
This helps activate your parasympathetic nervous system—your “rest and repair” mode—and puts you back in control.
4. Connection: Share the Load
Social connection is medicine. Whether it’s a conversation with a trusted friend or reaching out to a therapist, emotional release happens in relationship. If you’re feeling overwhelmed, don’t carry it alone. Coral Springs residents can access resources like 211 Broward and Henderson Behavioral Health, or you can explore therapy options directly through my practice.
5. Replenishment: Fill Your Tank
Replenishment looks different for everyone—reading, prayer, music, nature, humor, art. The key is to choose activities that feel nourishing, not draining. Just 10 intentional minutes a day can shift your emotional baseline.
This Week’s Challenge:
Pick one step from the Self-Care Cycle and practice it daily for the next five days. If you’re not sure where to start, try this:
Spend 10 minutes outdoors each day this week, without your phone. Just breathe, observe, and allow your nervous system to settle.
You’re not weak for needing rest. You’re wise for creating it.
Want support? Feel free to reach out or explore our mental wellness resources at: https://www.coralsprings.gov/Residents/Our-Community/Mental-Wellness-Resources.
Stay grounded,
Raymond Navarro, MS, LMHC
Licensed Psychotherapist | Navarro Counseling
Navarro Counseling 