But what does science say about it?

🧠 What Is Emotional Regulatory Equilibrium?

Emotional regulation refers to how we manage, experience, and express emotions—especially during times of stress or uncertainty. When this regulation is in balance, we’re more likely to feel grounded, make thoughtful decisions, and bounce back from life’s challenges with greater ease.

🔬 What the Research Tells Us

Studies consistently show that emotional regulation has a significant impact on our well-being. For example, mindfulness has been proven to enhance emotional control and awareness. A 2017 review by Guendelman and colleagues found that practicing mindfulness helps individuals become more aware of their emotional responses and more skilled at managing them—even under pressure. There is power in knowing your emotional triggers!

Emotional regulation isn’t just about minimizing negative emotions. A 2024 study by Tsujimoto and colleagues emphasized the importance of regulating both positive and negative emotions. Our bodies reflect this balance, too. One of the most reliable physiological markers of emotional regulation is Heart Rate Variability, or HRV. Research by Thayer et al. (2009) revealed that individuals with higher HRV tend to have better stress resilience and greater mental clarity. It’s a sign that the nervous system is functioning in a flexible and adaptive way—an internal indicator of emotional stability. 

People who are able to manage the full spectrum of their emotional experiences—embracing joy and coping with discomfort—are more likely to enjoy strong mental and physical health.

💡 Strengthening Emotional Balance

Emotional regulatory equilibrium is a skill anyone can develop. It begins with small, intentional changes: paying attention to how you feel, slowing down before reacting, and reflecting on what triggers emotional patterns. Practices like journaling or mindful breathing can help ground you in the present moment and foster a sense of emotional clarity.

Connecting with a coach, therapist, or wellness practitioner can provide tools and support to build long-term resilience. Over time, these strategies help shift our emotional responses from reactive to responsive, creating space for greater peace, confidence, and authenticity.

When we learn to navigate our emotions with awareness and care, we open the door to a healthier, more centered life. It’s never too late to begin.

If you’re ready to explore how emotional balance can transform your life—or the lives of your team—let’s connect. Schedule a discovery call. Check out our catalog.

Sources:

Guendelman, S., Medeiros, S., & Rampes, H. (2017). Mindfulness and Emotion Regulation: Insights from Neurobiological, Psychological, and Clinical Studies. Frontiers in Psychology, 8, 220. https://doi.org/10.3389/fpsyg.2017.00220

Thayer, J. F., Hansen, A. L., Saus-Rose, E., & Johnsen, B. H. (2009). Heart Rate Variability, Prefrontal Neural Function, and Cognitive Performance: The Neurovisceral Integration Perspective on Self-regulation and Health. Annals of Behavioral Medicine, 37(2), 141–153.
https://pubmed.ncbi.nlm.nih.gov/19424767/

Tsujimoto, M., Saito, T., Matsuzaki, Y., et al. (2024). Role of Positive and Negative Emotion Regulation in Well-being and Health: The Interplay between Positive and Negative Emotion Regulation Abilities is Linked to Mental and Physical Health. Journal of Happiness Studies. https://link.springer.com/article/10.1007/s10902-024-00714-1

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We often start new things and just keep moving without pausing to reflect why we started them in the first place. Recently someone asked me why I started SimplaFYI. The question allowed me to reflect and reaffirm my why, so I thought I’d share that with you.

I have been interested in health and wellbeing since I was fourteen, volunteering at our local hospital in the Emergency Room and Pediatric Unit. There I quickly realized how I wanted to help people be well. I started college thinking I would be a nurse. After two years of studies and weekend work at a nursing home, I shifted my focus to accounting. A naive interaction with a 58-year old woman with metastatic breast cancer convinced me I wasn’t cut out to care for people. It wasn’t until years later that a physician friend of mine helped me understand my 18-year old wisdom was a gift, the words I shared with the patient gave her permission to die, something her family wasn’t able to do. 

After graduating college with a B.S. in Accounting, I intentionally sought out a job on the business side of healthcare landing as an auditor for our Medicare program. This experience provided me with foundational knowledge of how healthcare in America is structured and paid for. This knowledge afforded me a quick pivot back to hospitals, helping them optimize income from insurers to care for the people needing our services. I still give back in the healthcare sector earnestly awaiting the coming transformation.

At 25 my own health was challenged with acute onset pancreatitis. This landed me in the hospital for two weeks as test after test was performed to determine why. In the end the reason was idiopathic, or unknown. This is where reality hit for me. I wanted to understand more, the root cause so I could prevent a recurrence. I dutifully met with the registered dietitian as referred, was quickly disenchanted with the advice and decided to own my health. This started with choosing and noticing. Since pancreatitis is often tied to alcohol consumption I started there. No more alcohol for me. You can imagine the joy my friends had to have a committed designated driver!

Next up was experimenting with food. I wasn’t a complete junk food junkie, but definitely had room to improve. I love crunch, Cheez-its were my go to but after reading the label and comparing to other crunch options, I now opt for Pop Corners and Hippeas instead. Let’s face it, crunch is not a fruit or vegetable (although many will front they are) but moving toward better options became a goal of mine. My other fave was pizza. This was a weekly event with leftovers to enjoy for a couple days after. I still love pizza, opting for once a month or so with veggies and sourdough crust. These small changes had a big impact on my healing. 

There were many more adjustments over the years including moving towards mostly plants, minimizing sugar and salt, incorporating yoga, meditation and lots of walks. I discovered acupuncture, chiropractic and massage. The benefits of these holistic practices focus on the whole person, not just a fragmented portion of who we are. They recognize the connection of mind, body and spirit and can often reduce or eliminate the need for medication. There are evidence-based studies to support their value with certain conditions and there are more studies underway. 

The National Center for Complementary and Integrative Health conducts and supports research to provide information about these services. The Veterans Administration has been a partner in these studies providing support to veterans with a lens towards whole person health.  

All of these modifications have supported not only health in my body, but the health of my mind and spirit. There is a different way, a blended way and SimplaFYI was founded to help advance this important initiative. We stand by our ‘why’ and look forward to contributing to whole person health as the wave gains momentum.

SimplaFYI is a health & wellbeing company focused on integrative care. We partner with vetted practitioners of acupuncture, chiropractic, massage, meditation|mindfulness, yoga, nutrition, health coaches, and more. We work with organizations to advance awareness and access to these important services. 

Want to learn more? Contact us

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It’s crucial to infuse the process with grace, acknowledging that each individual’s path toward wellness is unique. In setting attainable goals, your employees and company as a whole will benefit.

Embracing grace in corporate wellness goals means honoring your company’s values and beliefs (and likely reaffirming these) while making informed options available for your employees. It encourages employees to take an active role in their wellbeing, cultivating resilience and adaptability with a sense of community. 

SimplaFYI’s corporate programs can help. Click here to check out our 2024 Catalog.

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Embracing grace in personal wellness goals means honoring your values and beliefs while making informed decisions about your wellbeing. It encourages individuals to take an active role in their wellbeing, cultivating resilience and adaptability in the face of life’s challenges. By nurturing self-compassion and patience, you can celebrate every step taken toward greater wellbeing, no matter how small, fostering a sense of grace that permeates every aspect of your life.

In setting attainable goals, it’s crucial to infuse the process with grace, acknowledging that each individual’s path toward wellbeing is unique. Integrative care allows for the incorporation of practices like mindfulness meditation, yoga, and acupuncture alongside conventional medical treatments, fostering a sense of empowerment and self-awareness. 

If you’d like to advance your wellbeing through a new lens, SimplaFYI can help. Our vetted practitioners offer discounts to members. Join today: https://simplafyi.com/members/

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Integrative Care – where are we now?

In 2021, the NCCIH released its first longitudinal analysis of the use of integrative care practices. The organization found that, from 1996 to 2013, the usage of massage therapy grew from 8.51% to 18.18%; meditation, from 13.33% to 23.67%; chiropractic, from 12% to 17.3%; and herbal products, from 5.03% to 7.14%. The organization also reports that in 2012, more than 30% of adults and 12% of children in the United States utilized integrative care practices. Globally, the market is expected to grow from $100.04 billion in 2021, to $315.5 billion in 2027, according to IMARC market research group.

From Alternative to Integrative

Despite the growing popularity of such services, the industry as a whole remains somewhat shrouded in mystery. From “complementary” to “alternative” to “integrative,” the nomenclature used to describe these services and practices can be confusing. One thing they all have in common, according to the NCCIH, is that they are typically not grounded in conventional, Western methods of diagnosing and treating disease. To help address the confusion, the NCCIH uses the following definitions:

• Alternative: treatments used in lieu of Western medical recommendations
• Complementary: treatments used in addition to traditional Western medical practices
• Integrative: treatments that bring complementary and Western medical approaches together in a coordinated way

Moreover, practices and services can be categorized as:

• Nutritional: e.g., diet, supplements, herbal treatments
• Psychological: e.g., mindfulness and meditation
• Physical: e.g., massage and chiropractic
• Combination: e.g., yoga, tai chi, health coaching

In integrative care, the focus is on treating the whole person rather than only the diagnosis. For example, a patient may take medication and seek psychotherapy for anxiety while working with a meditation and mindfulness coach to help manage emotional regulation, improve sleep, and eating patterns. 

At SimplaFYI, we are committed to expanding awareness and access to vetted integrative care practitioners at preferred pricing and providing programs to support wellbeing and reduce healthcare costs. By offering SimplaFYI to your employees, you’ll be advancing their wellbeing and contributing to a more productive workforce. www.simplafyi.com/employers 

Carol Swanson writes blogs in the health & wellbeing and finance sectors. She can be reached at: cegoodswan@gmail.com

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In the last three weeks everyone I talked to seems to be experiencing some transition in their life. From littles going back to pre-school, young adults heading back to college or in some cases not heading back to college, new job searches and interviews, sudden loss of loved ones, and pets with acute onset of debilitating pain. This is on top of the natural transition the end of summer brings.

When we experience transition our brain’s immediate reaction is to say, hang on…what’s happening here, this isn’t what normally goes down. Transitions force us to let go of the familiar and face the future (even if a few days or weeks) with a feeling of vulnerability. Vulnerability can foster feelings of fear and anxiety. This is normal, according to Richard B. Joelson, DSW.

If you or someone you know is going through a transition, take a pause and sit for a minute with a few slow deep breaths. Did you know you can change your mind-set to more quickly adapt to transitions? 

Consider trying these tips, adapted from Psychology Today, to navigate through transitions. Practice these and you will be on your way to changing your mind-set and building resilience.

1. Try viewing transitions as a challenge 
2. Reflect on times you’ve successfully navigated a transition 
3. Focus on the positive – even when it feels like what’s happening isn’t fair
4. Lean on your friends and family
5. Practice self-compassion. It’s ok to feel what you’re feeling
6. Practice long-slow breaths to quiet your mind and slow your heart
7. Take a walk in nature, tune into the sounds around you and notice how you feel
8. Create a short phrase you can repeat to support yourself, such as, ‘everything is going to be ok’, ‘this is an opportunity to learn’, ‘I am courageous and strong’

There is no way to know what lies ahead…but there is one thing we can be certain of, the more you embrace change and transitions with a sense of curiosity and learning you will make it to the other side. Need guidance? SimplaFYI can help. We have vetted practitioners who can support you through. SimplaFYI members receive discounts on services. Not a Member? Join today!

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Types of Golfing Injuries

According to the Golf Channel, the top 10 golf-related injuries include back and neck pain; elbow tendinitis (otherwise known as golfer’s and tennis elbow); hand, finger, and wrist pain; rotator cuff injury; knee and hip injuries; and foot and ankle pain. Although injuries are often the result of mistakes such as poor swing mechanics, not warming up enough, and incorrect grip and setup, they can also be due to rotational stress on the spine as well as overuse of certain joints and muscles — what’s known as repetitive strain injury. 

What Is Repetitive Strain Injury?

The Cleveland Clinic defines repetitive strain injury as damage to your muscles, tendons, or nerves caused by repetitive motions and constant use. When you consider this definition, it’s easy to see how avid golfers — who continually work to hone the perfect swing — run the risk of developing chronic problems. Over the long term, repetitive strain injuries can result in potentially serious issues, including stress fractures, ganglion cysts, bursitis, and herniated discs. 

How Can Integrative Care Help?

Regardless of whether you’re a pro or novice golfer, integrative care practitioners can help you develop personalized practices to both prevent and recover from injury. Here’s how:

• Yoga can help build stamina and flexibility while strengthening the core muscles that are so critical to a golf swing. Moreover, through breath work, yoga can help develop the calm and focused mind that contribute to game-winning putts.

• Mindfulness is another way to further cultivate mental strength and concentration. By training your mind to focus on the present, mindfulness can help you tune out everyday worries and in-the-moment distractions on the fairway.

• Massage and chiropractic care can help your muscles and joints recover from a long day on the golf course and can treat and repair acute injury. 

Ready to develop your customized exercise and treatment plan to help improve your game? SimplaFYI can help. Our vetted practitioners offer discounts to Members. Join today!

This article was written by: Carol Swanson, a health and finance writer. She can be reached at: ceswansoneditorialservices@gmail.com

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This spring, whether your creative goal is a native garden for pollinators, pots of herbs on your balcony or patio, a patch of fresh vegetables, or a perfectly manicured lawn, consider pausing to offer a moment of gratitude for this one activity that brings so many health benefits.

Physical exercise

Gardening and yard work can be a full-body workout. The continuous lifting, pulling, bending, stretching, and balancing required to keep nature in check offer all-in-one benefits of strength training, cardio, and flexibility workouts. A plus is that gardening and yard work exercises can be modified to accommodate the needs of young and old alike. For tips on how to make your landscaping chores more beneficial and less painful, check out GardenFit on your local PBS network.

Vitamin D

Working outside in the sunshine brings a much-needed dose of Vitamin D to the system. Not only does Vitamin D contribute to bone and muscle health, it has also been shown to reduce cancer cell growth, stimulate the immune system, and reduce inflammation. But beware of too much of a good thing: Limit the time spent in direct sunlight without sunscreen and a hat.

Stress reduction 

The physical exercise and sunshine that gardening and yard work afford also provide positive mental health benefits. These activities have been shown to promote mindfulness — the state of forgetting past and future worries and concentrating fully on the present — and even “flow state,” which psychologists describe as a mental state in which an individual is completely absorbed by the task at hand, so much so that they lose track of time and think of little else but their activity. One study found that working in the yard or garden just two to three days a week results in better well-being and lower stress levels overall. 

You don’t need the talent of Monet or Renoir to be a master of your own natural world. Just a little dirt, a trowel, some seeds or seedlings, and a pot or a small patch of land can lead to months of improved health and happiness. If you need a good stretch before or after your outdoor fun, check out SimplaFYI’s vetted practitioners. Follow us on Facebook, Instagram and Twitter for updates.

Happy digging!

Carol Swanson is a blog writer specializing in health & wellbeing and finance. She can be reached at: cegoodswan@gmail.com. Carol also provided this beautiful image from her outdoor canvas. 

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“We live in a country with the top hospitals and medical care in the world, yet Americans are dying in the greatest numbers from preventable diseases caused primarily by poor dietary choices,” said Dr. Musial. “With social media spreading misinformation on the latest fad diets and the unhealthy food industries spending billions on lobbyists and marketing, it’s no wonder we’re confused about what we should and should not eat.”

Employers are facing a difficult climate for a variety of reasons, but one thing they can improve is helping their workforce navigate a healthier life. Healthier employees are generally more focused, have less out of work time and are more productive. As an employer, you can help separate the factual wheat from the misinformation chaff for your employees, and build awareness around healthier choices and wellbeing.

Nourish Your Minds …

A simple email, social media, or printed flyer-based campaign can help your employees identify the risks in their own diets and develop better dietary habits. For example, you might include a recipe-a-day program based on Dr. Musial’s 10 tips for healthier eating:

1. Eat the entire rainbow of whole fruits and vegetables, but especially leafy greens such as spinach, kale, and dark green lettuces. Packed with antioxidants and vitamins, leafy greens are heart-healthy and anti-inflammatory while helping to prevent and fight cancer.
2. Avoid sweetened beverages — even the low-calorie variety, which can disrupt metabolism.
3. Find ways to add legumes — such as chickpeas, lentils, and black beans — into your recipes. Low in fat, they are full of fiber and protein.
4. Avoid refined and processed flour products, such as white bread, cakes, and cookies; eat grains in their whole form.
5. Eat more fiber (which comes from plants only).
6. Understand that not all fat is bad. Healthy fats — such as those found in nuts, chia and flax seeds, avocados, and olives — are rich in health-promoting fatty acids.
7. On the other hand, saturated fats found in animal products such as beef, pork, chicken, butter, and dairy can lead to fatty liver, insulin resistance, and coronary artery disease.
8. Avoid processed meats — i.e., lunch meats, hot dogs, and bacon — which the World Health Organization classified as a class 1 carcinogen in 2015.
9. Cook and serve with herbs and spices often, as they provide an array of anti-inflammatory properties and unique antioxidants.
10. Finally, drink plenty of the elixir of life — water.

… While You Nourish Your Bodies

Stock your worksite kitchens and break rooms with healthy food choices, such as nuts, fruits, low-sugar granola and protein bars, herbal teas, and spring water. During work functions, serve healthy, plant-based meals and include the recipes alongside the dishes for those who want to learn more. And finally, consider offering gift cards to health-food stores and health-conscious restaurants as employee rewards and gifts. 

Employers Can Effect Real Change

The following statistics from the Centers for Disease Control should be a wake-up call for all of us: 

• Nearly $173 billion is spent each year on health care related to obesity
• 90% of adults consume too much sodium
• fewer than 10% of adolescents and adults eat enough fruits and vegetables
• 60% of young people (and 50% of adults) consume at least one sugary drink a day. 

As an employer, you can help change these statistics — preventing, treating, and even reversing preventable chronic disease in the United States. Want to learn how SimplaFYI can help? Contact Kathleen, at krepoli@simplafyi.com

In addition to Dr. Musial’s work with SimplaFYI, she is a co-founder of PlantDocs. She and her team provide a variety of programs to support health. You can find them at: PlantDocs.

This article was written by: Carol Swanson. Carol is a health and financial wellbeing writer. She can be reached at cegoodswan@gmail.com.

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