Wellness with Rebecca

04/22/2026

https://open.substack.com/pub/wellnesswithrebecca/p/i-couldnt-unsee-it?r=6oqr3u&utm_medium=ios

A CNN article, a nervous system response, and the reality of living in a world where too many women already know this truth

04/19/2026

There’s a lot being shared right now.

What I keep seeing underneath it is this:
So many women felt something in the moment…
and then spent years questioning it after.

That confusion doesn’t disappear.
It stays in the body.

It turns into second-guessing.
It turns into anger.
It turns into always being on guard.

Anger makes sense.
But staying there keeps your body activated.

Healing isn’t about ignoring what happened.
It’s about your body not having to carry it the same way anymore.

When you understand what your body did,
everything starts to shift.

If you’re in that space right now between awareness and healing,

👉 bewitnessed.org

04/17/2026

A 2016 study found that after performing deep breathing exercises for 20 minutes and having their saliva tested at 5-minute intervals, participants had a significant change in their levels of salivary cytokines, which serve as biomarkers for inflammation.

Check it out: https://bit.ly/2FPbwga

www.wellnesswithrebecca.com

04/16/2026

In a professional setting, a friendship, or a romantic relationship, asking for low-stake input from those around you is a great way to show that you value their opinion.

This doesn’t mean asking for help on a difficult task, but may be something as simple as, “I’m painting my bedroom a new color. Do you prefer this shade of blue, or this one?”

Or, “what do you want for dinner? I’m stumped. Are you craving anything in particular?”

www.wellnesswithrebecca.com

04/14/2026

Whether it’s sugar, ci******es, or something in between, using breathing exercises has proved to be an effective way to curb cravings successfully.

Check out this study to learn more: https://bit.ly/3hxefsS

www.wellnesswithrebecca.com

04/13/2026

Your teachers and professors interact with many students. Set yourself apart by asking questions, staying after class, and making sure that the teacher knows your name.

Not only will this benefit you in their classroom, but staying on a teacher’s radar means that they’ll think of you when opportunities arise for things like internships!

www.wellnesswithrebecca.com

04/11/2026

If you’re finding that you’re unintentionally snapping at people and seeing the world around you through a cloud of darkness, take a few minutes to focus on your breath!

Not only will this help lower your blood pressure, but you’ll help your body balance out all the stress hormones it’s been sending out to contend with the “threats” you’ve been facing all day.

www.wellnesswithrebecca.com

04/10/2026

If you feel as though someone has slighted you or was rude, it can be easy to fall into a slump of negative self-talk and anxiety. Instead, let them know that they’re not acting like their usual self and try asking that person if everything is okay. If they don’t take that opportunity to alert you to any wrongdoing or offense that you’ve caused them, don’t give it another thought!

Generally speaking, people are much too caught up in their own worlds to fully comprehend how they’re presenting themselves. Don’t let THEIR actions affect YOUR mental state!

www.wellnesswithrebecca.com

04/08/2026

Multiple studies have found that participants scored higher on tests that measure fine motor speed, focused attention, and visuomotor coordination after ten minutes of deep breathing techniques.

Next time you need to focus your attention on something, start with some breathwork!

www.wellnesswithrebecca.com

04/07/2026

We all get into arguments every once in a while! If you’re in a state where you’re not thinking rationally, let your conversational partner know that you need five minutes to yourself and then you will return to the conversation.

www.wellnesswithrebecca.com

04/07/2026

There’s a kind of harm that doesn’t leave visible marks, and because of that, it’s often the easiest to dismiss. It shows up in the moments where someone speaks the truth about what they’ve lived through and is met with doubt instead of protection. It shows up when systems that were meant to create safety begin to question, reframe, or minimize what the body already knows is real.

This is something more women and children are navigating than most people are willing to fully sit with. Abuse doesn’t usually get ignored in obvious ways. It gets reshaped into something more comfortable to look at. It becomes conflict, miscommunication, or a difference in perspective. The focus slowly shifts away from what actually happened and onto the person who had the courage to name it, and that shift creates a kind of disorientation that’s hard to explain unless you’ve lived it.

The nervous system doesn’t need permission to recognize when something isn’t safe. It’s always tracking patterns, tone, unpredictability, and power. When that internal knowing gets questioned or denied, self-trust starts to erode. Over time, silence can begin to feel safer than truth, not because the truth isn’t there, but because speaking it comes at a cost.

There are systems that make this possible. Systems that weren’t built with trauma in mind, and that continue to reinforce dynamics where being believed isn’t guaranteed. This isn’t about isolated experiences. It’s about patterns that repeat in ways that are subtle enough to be overlooked, but powerful enough to shape how someone learns to relate to safety, to truth, and to their own voice.

This is part of the conversation that’s starting to come forward more clearly right now. It asks us to look beyond individual stories and into the environments those stories are unfolding within. Healing doesn’t happen in spaces where truth has to be softened to be accepted. It begins in the moments where truth is allowed to exist as it is.

I wrote more about this in today’s blog and Substack. The link’s in my bio.