(00:00:00) Step by Step: Learn to Breathe Deeper

(00:00:53) Intro

(00:02:03) Guided Practice

In this episode of the InJoyness Podcast, we guide you through a simple, step‑by‑step breathing practice designed to help you feel calmer, more grounded, and present in your daily life. Whether you’re managing stress, easing anxiety, or simply looking to reconnect with your body, this episode offers practical tools to deepen your breath and anchor your mind. You’ll learn:

• Why deep breathing is a powerful way to regulate your nervous system
• How to practice grounding breathwork anywhere, anytime
• A guided exercise to help you reset and restore balance

Tune in to discover how intentional breathing can become your anchor in moments of overwhelm, and how small steps toward deeper breaths can create lasting calm and resilience.

In this episode, we'll unpack the low moods that can happen in the winter months or the Winter Blues. 
What is Winter Blues, why do they happen and how do we manage them?  
Please support this podcast by subscribing, commenting and sharing. 
In Gratitude 
-Dela Fotoohi

Remember Gratitude Practice is FREE and helps manage the stress caused by Winter Blues. 


Mindfulness apps: Headspace and Calm
Light therapy lamps: 
Verilux® HappyLight® Touch Plus - UV-Free LED Bright White Light Therapy Lamp has great reviews on Amazon and is reasonably priced. 



#Winter_blues #Psychotherapist #mind_hacks #psychology #mental_health #anxiety #Stress #panic #depression #SAD #circadian_rythm 
#Injoyness_podcast #Wellness #Recovery #Change #Dela_Fotoohi #mindfulness #self-awareness


✅Email: delafotoohi@gmail.com
✅Website: www.DelaFotoohi.com
✅Facebook: https://www.facebook.com/delasvoice
✅Instagram: https://www.instagram.com/delasvoice/
✅LinkedIn: https://www.linkedin.com/in/dela-fotoohi-delasvoice/

In this episode, I want to introduce you to the Polyvagal Theory. It's a way of understanding how our nervous system responds to stress and safety. Think of it as our body's built-in response system that helps us survive and feel connected with others. 
Learn how it works and how to soothe it. 
Please support this podcast by subscribing, commenting and sharing. 

in Gratitude 
-Dela Fotoohi


#polyvagal_theory #Psychotherapist #mind_hacks #psychology #mental_health #anxiety #Stress #panic #depression
#Injoyness_podcast #Wellness #Recovery #Change #Dela_Fotoohi #mindfulness #self-awareness


✅Email: delafotoohi@gmail.com
✅Website: www.DelaFotoohi.com
✅Facebook: https://www.facebook.com/delasvoice
✅Instagram: https://www.instagram.com/delasvoice/
✅LinkedIn: https://www.linkedin.com/in/dela-fotoohi-delasvoice/

Episode 6: Depression: what it isn't.
Clear up some common misconceptions about depression. Also, learn a technique that will help alleviate stress. 

Please support this podcast by subscribing, commenting and sharing. 

in Gratitude 
-Dela Fotoohi


#boxbreathing #Psychotherapist #mind_hacks #psychology #mental_health #anxiety #Stress #panic #depression
#Injoyness_podcast #Wellness #Recovery #Change #Dela_Fotoohi #Cognitive_distortions #stinking_thinking #habits #automatic_thoughts

Episode 5: What happens in your body and brain when you're anxious
What happens in your body and brain when you feel anxious or panicky?
Learn how and why you react to stress, anxiety and fear. Also, learning a grounding technique will be a lifesaver. 

Please support this podcast by subscribing, commenting and sharing. 

in Gratitude 
-Dela Fotoohi


#54321 #Psychotherapist #mind_hacks #psychology #mental_health #anxiety #Stress #panic 
#Injoyness_podcast #Wellness #Recovery #Change #Dela_Fotoohi #Cognitive_distortions #stinking_thinking #habits #automatic_thoughts

InJoyness Podcast - Sara E. and her lived experience with anxiety disorder

Sara shares her experience with anxiety disorder, its symptoms, the impact on her life, and her coping strategies.
If you are experiencing anxiety, please ask for help. Reach out to a mental health professional.
You don't have to do this alone.

To contact Dela Fotoohi, go to www.delafotoohi.com

#InJoyness #wellness #recovery #change #mental_health #psychotherpay #Dela_Fotoohi
#podcast #anxiety

InJoyness Podcast-Episode 3- Anxiety
We all deal with anxiety from time to time. Although a level of anxiety is natural, elevated levels of anxiety can be incapacitating for some. In this episode, I share some of my own experiences with anxiety.
If you are suffering from persisting anxiety, reach out for help.
Also, visit www.anxiety.org for more info and resources.

In Gratitude
Dela Fotoohi

Today, we'll be delving into the intriguing concept of the Four Horsemen of the Apocalypse—a symbolic representation of the apocalypse in the New Testament. In our context, we'll explore how these four elements—conquest, war, hunger, and death—mirror communication styles.
The Gottman method suggests that understanding and identifying these communication patterns can offer insights into predicting the potential demise of a relationship. Join us as we unravel these relationship dynamics and offer alternatives.

For your interest, here is the link to the free relationship quiz offered on Gottman.com
https://gottmanconnect.com/site/quiz?utm_source=tgi-blog&utm_medium=quiz-red-btn&utm_campaign=4-horsemen&__hstc=138906604.6870ed58c036bc683614e0a340448287.1704032114994.1704032114994.1704032114994.1&__hssc=138906604.1.1704032114995&__hsfp=1135167407

How we think affects how we feel and what we do next. This is why our automatic thoughts sometimes cause us to get stuck in unhelpful patterns. Changing how we think is not easy. Being aware is the first step toward wellness, recovery and change.
#Injoyness_podcast #Wellness #Recovery #Change #Dela_Fotoohi #Cognitive_distortions #stinking_thinking #habits #automatic_thoughts