Touch Talk Transform, LLC

11/06/2025

DBTSkills.
Befriend the discomfort. Listen to what your emotions are telling you.
Only by understanding can we process and move on.
This may take repeated attempts.
[Image credit : rockinruksi on Instagram]

10/24/2025

10/24/2025

Movement is health!

A major study published in The Lancet Public Health analyzed data from more than 160,000 adults across multiple countries and found that walking around 7,000 steps per day was linked to significant health benefits.

People who walked that much had a 47% lower risk of early death compared to those who only walked about 2,000 steps a day. The researchers also discovered that walking around 7,000 steps daily was associated with a 38% lower risk of dementia and about a 25% lower risk of developing cardiovascular disease, such as heart attack or stroke.

These findings suggest that even moderate increases in daily movement can have profound effects on long-term health and longevity.

It’s important to note that these results are based on observational data, which means the studies show correlation, not direct causation. Other healthy habits among regular walkers could also contribute to the reduced risks.

Researchers observed that the benefits of walking tended to plateau around 7,000 steps, meaning going from 7,000 to 10,000 steps doesn’t necessarily produce much additional benefit for most people.

That said, we are creatures that are meant to move, and walking remains one of the most accessible and effective forms of exercise, and experts emphasize that combining it with other physical activities, like strength training and aerobic workouts, can provide even greater protection against disease and cognitive decline.

10/24/2025

10/21/2025

If you don’t take care of your nervous system, who will?

Don’t be swept into someone else’s agenda. Not everything has to be done yesterday.

Going deeper:

1.Urgent & Important - think of crisis management, especially in an intense situation that is setting demands on your time and energy. The assumptions is that it’s important to you, as well.

2.Not Urgent & Important - this includes planning, learning, goal-setting, and relationships. these things are aligned with your personal longer term priorities, and you realize that it’s not just about immediate results; it’s about growth.

3. Not important & Urgent - this goal is not important to you, but someone else is interrupting you and demanding your urgent participation. This is a non-starter.

4. Not important & Not Urgent - activities that leave you distracted, not present, and eventually unfulfilled. Doomscrolling, anyone?

The key is to spend most of your time in #2, because these activities prevent crises, help you grow, and reduce stress later. The invitation is to start each day by listing your tasks and placing them into the four boxes. Then go for #2 things first, before jumping into #1’s urgent demands. Over time, you’ll face fewer last-minute emergencies, and have more time to live a life that you find deeply fulfilling and way more fun.

Drop a 💗 if you resonate with this idea!

10/18/2025

life doesn’t always go the way we plan…

and that’s okay.

The ups, downs, and detours are all part of discovering who we are and where we’re meant to be.

You’re not lost, you’re exploring

Trust the process, take your time, and enjoy the journey.

10/10/2025

Your Body Remembers What Your Childhood Nervous System Felt

Researchers revealed a fascinating connection between our childhood experiences and our adult bodies. A new study shows that the patterns and signals formed by the nervous system in early life leave lasting imprints that continue to influence the way our bodies function decades later. These neural “memories” are not just in the brain—they are embedded in muscles, organs, and even immune responses, silently carrying the story of our earliest experiences.

The implications are profound. Childhood stress, trauma, or even nurturing environments can shape how we respond to stress, regulate emotions, and maintain physical health as adults. For instance, early exposure to chronic stress may affect heart rate, digestion, and immune resilience long after the triggering events have passed. Conversely, positive childhood experiences can strengthen neural pathways that support emotional stability, learning, and overall wellbeing.

This research challenges the long-held assumption that our adult bodies are entirely separate from our early experiences. Instead, it highlights a deeply interconnected system where mind and body continuously communicate, reminding us that healing and personal growth may involve more than just addressing the present, it may require understanding and nurturing the echoes of our past.

By recognising that our bodies carry the story of our childhood nervous system, we gain new tools for health, self-awareness, and emotional resilience. Every ache, tension, or reaction may hold a clue about the life we lived and the ways we can shape a healthier future.