Self-Care — Dina Valerie Wellness

Why Cortisol Gets Raised and how to lower it to a healthy level

The goal isn’t to “eliminate” cortisol—you need it to survive. The key is to restore a healthy rhythm: high in the morning, low at night.

The Power of Stillness

The mind, when left unchecked, spins stories from the past and projections of the future. It fuels the illusion of separation, of danger, of urgency. But when we learn to quiet the mind—

What it’s like living in fight or flight

Living in fight or flight or a state of hypervigilance is like having your body’s alarm system stuck in the “on” position. It’s not just an emotional experience—it’s a whole-body physiological state that affects your nervous system, hormones, immune function, digestion, and even your thoughts and relationships.

How I relieved my joint pain

I’ve done yoga, cycling or walking in nature and working out regularly so really wanted to make sure my body was getting the care needed to function optimally, especially as I was aging. I also use ginger and turmeric daily.

Natural ways to get deep restorative sleep

Now, 30 years later, and the new distractions with cell phones and swapping doom scrolling on the phone for hemi sync, guided meditations, writing in a journal or reading, I feel I have mastered quality sleep.

To achieve deeper, more restorative REM sleep, it’s important to focus on both your physical environment and mental health. Here’s a holistic approach that combines lifestyle, environmental factors, and mindfulness:

Wellbeing, Self-Care, RelaxationDina KhalilMarch 22, 2025sleep, rest, deep sleep, restorative sleep

As within, so without

Our cells are made up of what we feed it-From the food (sugar, alcohol, highly processed dairy, wheat-gluten & soy products) to the environment we place ourselves in both physically, mentally and emotionally (negative habits and self-talk, chronic complaining, judging or comparison

Moving through seasonal effective disorder and the winter months

Seasonal Affective Disorder (SAD) is a type of depression triggered by seasonal changes, often during fall and winter. Natural strategies can help manage and alleviate its symptoms. Here are some effective approaches that I use and practice to ward off depression.

health and healing, Self-Care, HealingDina KhalilNovember 18, 2024depression, SAD, Seasonal Defective Disorder, wellness

Moving Through Grief

Grief is unique to each person, so be open to the process, even if it’s hard to understand or articulate at times. Give yourself permission to grieve in your own way.

Healing, Self-CareDina KhalilNovember 17, 2024grief, moving through loss, death, loss, heartbreak

Befriending yourself, a powerful act of self-care

Befriending yourself is a powerful act of self-care and personal growth. It involves cultivating self-compassion, understanding, and trust in your own company. Below are a few practices to help you build a stronger relationship with yourself:

personal growth, Self-CareDina KhalilNovember 16, 2024self care, health, wellness

The goal isn’t to “eliminate” cortisol—you need it to survive. The key is to restore a healthy rhythm: high in the morning, low at night.

The mind, when left unchecked, spins stories from the past and projections of the future. It fuels the illusion of separation, of danger, of urgency. But when we learn to quiet the mind—

Subscribe

Dina Valerie Wellness © 2025