Omaha Integrative Care

11/13/2025

We all want to experience warmth, connection, and joy this season. Yet for most of us, stress, unmet expectations, and family tension are inevitable parts of our celebrations.

So how do we preserve a sense of inner wellbeing when our perfectionistic ideals collide with the messiness of reality?

We're sharing an article from Psychology Today that sheds light on how our brains sometimes sabotage our holiday spirit, and how we can restore a sense of authentic enjoyment, even in the messy moments.

Here are some key takeaways:

💝 Don't let perfect be the enemy of good. Notice if your expectations are rigid, and ask yourself if there's room to release some control. Consider whether it would be okay if some things were just that: okay.

💝 Create rituals that aren’t about big outcomes but about small gifts of self-compassion: a deep breath before you welcome guests, a pause when you reach for your phone, one moment of gratitude for the "just fine" parts.

💝 Remind yourself that you are in charge of your own wellbeing. So many things are outside of our control. Our real power lies in reclaiming our own authority: it's in the right to say no to an invitation; the potential to create a moment of quiet; the possibility of reaching out when we're feeling alone.

Read the article here:

The expectations we have for holidays are misguided based on wishful thinking and tradition, contributing to the disappointment of many when anticipation meets reality.

11/12/2025

Some days, the holiday season might feel full of peace, warmth, and joy. When everything's going smoothly, it's easy to agree that it's "the most wonderful time of the year."

But what about the days when nothing goes according to plan? What about the very real, normal feelings of stress, worry, or grief that often accompany this season?

Moments of difficulty are a time when it's more important than ever to have tools at the ready to guide yourself gently back into love and gratitude.

Now is the time to start assembling your holiday season survival kit—start by practicing these strategies when you feel relatively calm. Select a few to try, and notice how each one feels. That way, when you're in a tough situation, the right coping tool for the moment will be close at hand.

🕯️ Grounding
Use your senses as an anchor: name one thing you see, one thing you hear, one thing you taste, one thing you smell, one thing you can touch, and one thing you feel inside. If your surroundings are causing distress, can you add some pleasant sensory input? A candle? Your favorite hot drink? A calming breath?

⭐ Realistic Reframes
Affirm any difficult feelings, while making space for kind ones. Possible affirmations:
"I can appreciate small moments, even on complicated days."
"I don't need to match anyone else's pace, mood, or expectations."

♥️ Boundaries
Make a plan for how you can gracefully excuse yourself from a gathering if you need to take a break. It can be as simple as saying "I need a few minutes to stretch my legs."

✨ Reflection & Meaning-Making
Choose a private ritual that feels supportive and restorative. Ideas might be: choosing a guiding word or intention each day; taking five minutes in the evening to observe the night sky; keeping a one-sentence-a-day journal of good things that happened; writing yourself a letter full of reminders of what you accomplished in the past year.

Whatever the final weeks of 2025 have in store, you are more than enough. Trust that your heart has room to hold it all—from the highest moment to the lowest.

💕 Contact us and find the support you need this season: https://bit.ly/48MDpkw

11/10/2025

At Omaha Integrative Care, we believe nourishing yourself is about more than food—it's about the moments you create.

On a cold day, a hot bowl of soup offers essential vitamins and minerals; it also offers a satisfying, soft ritual.

This butternut squash soup recipe is simple to make, and each step of the process is an opportunity to practice mindful self-care.

✨ Before you begin cooking, take a moment to set an intention—perhaps: “May I nourish myself with kindness.”

🧅 As you chop the vegetables, notice the colors, textures, and scents.

🌿 Let the aroma of sage and rosemary fill your kitchen—a cue to pause and breathe.

🍲 When you take your first spoonful, notice the warmth, the flavor, and the way your body softens. Take a moment of acknowledgment and gratitude: “I offer myself the care I deserve.”

Something as simple as a bowl of soup can become a deep, soulful reminder: even on the coldest days, you can create warmth from within. You deserve warmth, nourishment, and moments of quiet delight.

➡️ Find the recipe here: https://bit.ly/3Lefu3X
🫂 Consider inviting someone you care about to share it with you—connection is part of the medicine.

Facebook Twitter Gmail As the winds start to pick up and the weather starts to cool, we find ourselves moving into what is known in Ayurveda as Vata season. The outer world affects our inner world, so to help offset the drying, cooling weather, it is encouraged for us to hydrate ourselves with warmi...

11/06/2025

Reiki (pronounced ray-kee) is becoming more common in whole-person wellness spaces. But what is it, and how can it support YOUR healing journey?

At Omaha Integrative Care, we believe that a strong foundation for wellbeing is built by embracing multiple approaches and healing practices.

If you’ve been wishing for a non-invasive complement to medication or other therapies, Reiki could be the next component of your integrative care plan.

It's a practice rooted in Japanese tradition and translates to “spiritually guided life force energy.”

Like an electrical device needs to be grounded to discharge excess energy and function safely, our body-minds also need grounding to release what we’ve absorbed and restore balance.

During a session, Steph, our Reiki practitioner, uses light touch and focused intention to help foster a healthy energy flow.

Whether you want to:

🌿 Support emotional healing and reduce anxiety or depression

🌸 Complement physical recovery and overall wellbeing

💜 Promote balance among body, mind, and spirit

Reiki offers a restorative space to pause and replenish.

Book your session today: https://bit.ly/4qtiklp

11/05/2025

It's ! 🌟

Every week during the month of November, we'll be spotlighting someone who motivates our mission and inspires us to keep working toward the goal of accessible behavioral healthcare for all.

We can't think of anyone better to look to first than Julie Luzarraga, our co-founder and Executive Director. She's a licensed clinical social worker, business owner, and coach with over 25 years of experience in her field, and she's especially knowledgeable in trauma, women's health, and burnout prevention.

But what makes Julie really special are the character qualities she brings to her work. When we asked Sandi, our Advanced Practice Nurse Practitioner, to sum up what makes Julie an inspiration, here's what she had to say:

🍂 “Julie has a multitasking left brain that is always looking for ways to improve current processes or initiate new ones for the betterment of holistic healthcare. Her analytical and outside-the-box thinking is exemplary. She is connected to the community nine ways to Sunday, so she has a rich, robust community with whom she shares and integrates ideas.

Julie's right brain has a soft heart for behavioral health and looking at health in the context of holistic beings. She is patient and inclusive in her language choices with every interaction.

Together, Julie is a force with which to be reckoned. She's a leader by example. Tough as corduroy but soft as velvet.”

One of our Care Managers, Chelsea, had this to say:

🍂 “Julie is an incredible role model because of her dedication, positivity, and the vision she's bringing to life. She inspires me with her optimistic outlook on the change we can make in our community, gives us her unconditional support as we grow, and truly believes in our ability to succeed. I look up to her, and I look forward to learning from and alongside her on this journey.”

We're so glad to know you, Julie! You light up our world, and all of us are better for having you in our lives. 🤎

11/05/2025

It's ! When you hear the word stress, what comes to mind? ⬇️

For most of us, it’s tension, overwhelm, or burnout. But not all stress is harmful—in fact, some forms of stress can actually support growth and wellbeing.

Understanding the difference between stress that helps you grow and stress that keeps you stuck is the first step toward creating a more positive relationship with this unavoidable part of the human experience. Here's the breakdown:

Good stress (Eustress):

✅ Is short-term and manageable

✅ Improves focus, performance, and confidence

✅ Inspires rather than overwhelms

Think of eustress as the rush before a big presentation, the excitement of trying something new, or the determination that drives you toward a goal. Your body’s pulse quickens and hormones surge—but you feel alert, not afraid.

On the other hand, harmful stress (Distress):

🆘 Is prolonged or overwhelming

🆘 Impairs health and concentration

🆘 Makes it hard to rest or think clearly

Grant yourself time and space to start listening to your signals. Notice when stress motivates you, and when it starts to drain you. Both are messages worth paying attention to.

Are there ways you can increase experiences of eustress? How can you build relief from distress into your life?

At Omaha Integrative Care, we’re here to help you find that balance you crave. Book an appointment with us today and discover how you can meet stress with compassion: https://bit.ly/48MDpkw

11/04/2025

Food security is fundamental to wellness. People can only feel safe and secure when their basic needs are met.

With SNAP benefits cut off for the month of November, we're concerned about those in our community who rely on this essential assistance program.

If you need help right now:

📱 Call 211. This is a statewide resource and referral hotline, and they have staff standing by to connect you with food and financial assistance.

📍Come by our clinic at 2126 N 117th Avenue, 68164. We are having a food drive to support those who are struggling—you are welcome to look for what you need.

If you are able to give:

🙏 Please consider donating to Omaha food banks and outreach programs. The demand they are experiencing is about to increase, and if we don't step up to support, the health of our communities will suffer the consequences.
Food Bank for the Heartland, Heart Ministry Center, and United Way of the Midlands are examples of organizations that can take your spare dollars and transform them into nutritional access for those who even now are wondering where their next meal is coming from.

➡️ Times are tight, and we know not everyone can afford to donate—but everyone can share this post. Let's help spread the word. The health of Omaha depends on it.

11/03/2025

As the light fades and days grow shorter, nature begins her quiet retreat—turning inward, conserving energy, and recuperating before the renewal of spring.

At Omaha Integrative Care, we believe that humans are inherently connected to the rhythms and cycles of the seasons, whether we're aware of it or not.

Rather than resisting the shift or shaming ourselves for not keeping up with the same pace we kept during summer, we can reframe our relationship to the new season.

As you're able, gently remind yourself to:

✨ See the darker months not as a threat to your wellbeing, but as an invitation to rest, restore, and realign.

✨ Remember what you’re looking forward to this winter: cozy evenings, creative projects, or time to simply be.

✨ Give yourself permission to pause, reflect on the past year, and plant seeds of intention for the next. That's not being unproductive—it's preparing for the cycle to continue, much in the same way a dormant plant fortifies itself to withstand the cold.

As the seasons change, your self-care can change with it. Adjust what no longer fits; keep what still serves you.

🌤️ Let natural light be your guide. Try to get some sun first thing in the morning; as evening comes on, begin to dim your indoor lighting to create a gentle transition to bedtime.

🚶 Find sustainable ways to move, even if you can't go outdoors. Focus on consistency and connecting with your body, using movement as a way to communicate with your inner world.

🤝 Stay in contact with your community (and yourself) through conversation, journaling, and quiet reflection.

🥬 Nourish yourself with seasonal foods, deep breaths, and moments of gratitude. Take time to appreciate the beauty of nature, and look for the gradual changes that take place day by day, often beneath our notice.

As we meet this transition together, may we allow ourselves to turn inward with time—with compassion, curiosity, and care.

10/31/2025

Happy ! 🎃 👻 🕸️

In honor of spooky season, we're laying to (eternal) rest two common misconceptions that still haunt a lot of people:

1️⃣ Therapy isn’t a trick. 🪄
The effects probably won't be instant, because it's not magic. Therapy takes a lot of work; you can't just cast a spell and make everything all better. But the way we see it, there's nothing more worthwhile than the openness and vulnerability it takes to unmask your demons.

2️⃣ Self-care isn’t a treat. 🍭
It’s not something you have to ask for or earn. True self-care is routine, intentional, and essential—because your life should be sustainable and joyful, not a series of burnouts.

At Omaha Integrative Care, we take an evidence-based, whole-person approach to health. No tricks, no gimmicks. Just real tools for real people.

Want to kick off the holiday season with a boost to your wellbeing? Schedule a visit with us: https://bit.ly/48MDpkw