Stimulating the Vagus Nerve for Wellbeing

By Jade Caswell, MA, LMHC

                  The vagus nerve is the most extensive nerve pathway in the body and is a component of the parasympathetic nervous system. The parasympathetic nervous system is responsible for the 'rest and digest' response in the body and can aid individuals in feeling more grounded and relaxed.  To visualize the extent and size of the vagus nerve, picture the human body: this nerve extends from the brain to the gut. Beginning in the medulla, the vagus nerve then passes down the sides of the throat, connecting with the tongue, heart and digestive organs. When stimulated, the vagus nerve can move the body from a fight or flight response to a rest and digest state. Furthermore, research has shown that stimulating the vagus nerve can prove beneficial in the treatment of PTSD, anxiety and depression. With all these benefits, you may be wondering-- how do I activate my vagus nerve? Read more below to find out!

1. Cold Exposure

Taking a cold shower, holding ice cubes, taking a cold plunge-- These are all examples of different ways to expose the body to cold temperatures that stimulate the vagus nerve.

2. Try Humming

Hum your favorite tune or engage in chanting, doing so causes vibrations that activate the vagus nerve from the throat to the chest. Gargling water in the throat can also activate the muscles in the back of the throat connected to the vagus nerve.

3. Massaging the inner ear

Use your fingers or thumbs to gently massage the tragus and outer ear cartilage in small circles. Performing this motion activates the auricular branch of the vagus nerve, which runs near to the surface of the outer ear.

With regular practice and consistency, these techniques can promote relaxation, reduce inflammation in the body, lower blood pressure and help us cope with stress!

Interested in more somatic exercises?

Reach out to our office today at 813-335-9794. Our trained therapists look forward to speaking with you!

Men's Mental Health Awareness Month: Breaking the Silence and Prioritizing Well-Being

By Sandra I. Beekmann, MS, NCC, LCMHC-QS

June is Men's Mental Health Awareness Month, a time dedicated to raising awareness about the unique mental health challenges men face and encouraging open conversations about emotional well-being. While significant progress has been made in reducing the stigma surrounding mental health, many men continue to struggle in silence due to societal expectations, fear of judgment, or uncertainty about where to seek support.

Understanding Men's Mental Health

Mental health concerns affect people of all ages, backgrounds, and genders. However, men often experience and express emotional distress differently than women. Instead of openly discussing feelings of sadness, anxiety, or hopelessness, men may experience symptoms through:

• Increased irritability or anger

• Social withdrawal

• Difficulty concentrating

• Changes in sleep patterns

• Substance use or misuse

• Risk-taking behaviors

• Physical symptoms such as headaches, fatigue, or chronic pain

Many men have been taught from a young age to "be strong," "tough it out," or avoid showing vulnerability. While resilience is valuable, suppressing emotions can lead to increased stress, relationship difficulties, and worsening mental health concerns.

Why Awareness Matters

According to mental health research, men are less likely than women to seek professional mental health support, despite experiencing significant rates of depression, anxiety, trauma, and stress-related disorders. This reluctance can delay treatment and prevent individuals from receiving the help they deserve.

Mental health challenges can impact every area of life, including:

• Relationships and family dynamics

• Career performance and job satisfaction

• Physical health

• Self-esteem and confidence

• Overall quality of life

Recognizing the signs and seeking support early can make a meaningful difference.

Common Challenges Men Face

Work and Financial Stress

Many men feel pressure to provide for their families or achieve professional success. Economic uncertainty, career transitions, and workplace demands can contribute to chronic stress and burnout.

Relationship Difficulties

Communication challenges, unresolved conflicts, divorce, co-parenting concerns, or feelings of emotional disconnection can significantly impact mental well-being.

Fatherhood and Family Responsibilities

Balancing parenting, family obligations, and personal needs can feel overwhelming. Fathers often prioritize the needs of others while neglecting their own emotional health.

Trauma and Life Transitions

Past trauma, military service, loss, health concerns, retirement, and other major life changes can create emotional challenges that are difficult to navigate alone.

Signs It May Be Time to Seek Support

If you have noticed any of the following, it may be helpful to speak with a mental health professional:

• Persistent feelings of sadness, anxiety, or emptiness

• Increased stress that feels difficult to manage

• Loss of interest in activities you once enjoyed

• Ongoing relationship conflicts

• Difficulty controlling anger or frustration

• Changes in sleep, appetite, or energy levels

• Feelings of isolation or loneliness

• Increased reliance on alcohol or other substances

Seeking help is not a sign of weakness—it is a sign of self-awareness and courage.

How Therapy Can Help

Therapy provides a confidential, judgment-free space to explore challenges, develop coping skills, and build emotional resilience. Whether you are struggling with stress, anxiety, depression, relationship issues, trauma, or life transitions, therapy can help you:

• Improve emotional awareness and communication

• Develop healthy coping strategies

• Strengthen relationships

• Manage stress and anxiety more effectively

• Build confidence and self-understanding

• Create meaningful and lasting change

At SanaMente Counseling, we recognize that every individual's journey is unique. Our therapists provide compassionate, personalized support designed to meet clients where they are and help them move toward their goals.

Breaking the Stigma Together

This Men's Mental Health Awareness Month, we encourage men to prioritize their well-being, check in with friends and loved ones, and remember that asking for help is a sign of strength—not weakness.

Mental health is just as important as physical health. By starting conversations, seeking support, and challenging outdated stereotypes, we can create a culture where men feel empowered to take care of their emotional health.

You Don't Have to Do It Alone

If you or someone you care about is struggling, reaching out for support can be the first step toward healing and growth. Every conversation matters, and every step toward wellness counts.

SanaMente Counseling is here to support individuals, couples, and families throughout Florida and New York with compassionate, evidence-based mental health care. Contact us today to learn more about our services and schedule a consultation.

Practicing Self-Compassion

By Jade Caswell, MA, LMHC

Think about the last time you made a mistake or were faced with an obstacle. Was your

first instinct to practice self-compassion and kindness or did your inner critic arise? If you were

met with your inner critic, consider what would change if you met yourself with self-compassion

instead? Maybe it wouldn't have changed your external circumstances, but it may have bolstered

your resilience and personal confidence in the face of struggles. Dr. Kristen Neff, a psychologist

and expert in the field of self-compassion, put it succulently by saying, instead of mercilessly

judging and criticizing yourself for various inadequacies or shortcomings, self-compassion

means you are kind and understanding when confronted with your failings – after all, who

ever said you were supposed to be perfect? Now that you have a basic understanding of self-

compassion, read more below to learn about how to practice this valuable skill.

1. What Would you Say to a Friend?

Consider how you would approach a friend if they were going through a similar challenge.

Oftentimes, people speak more critically to themselves than they would a friend. Keeping this in

mind, be your own best friend and consider how to speak to yourself using kindness and self-

compassion, instead of judgement or criticism.

2. Practice Soothing Touch

Consider a somatic exercise and provide yourself supportive touch. This could mean placing a

hand over your heart for a few breaths, giving yourself a hug or placing both feet on the floor for

grounding in place.

3. Silence the Inner-Critic using Imagery

Place each critical thought you are having on a leaf, then imagine this leaf is flowing down a

stream. This coping skill combines mindfulness, self-compassion and imagery and helps not only

to stay connected to the present but also to banish inner-judgement and criticism from the mind.

4. Three Steps of Self-Compassion

This practice can be used when faced with a challenge or emotional pain.

Step 1 --Acknowledge this is a moment of suffering.

Step 2 --Acknowledge suffering is a part of life (it’s okay to be human!).

Step 3-- Meet yourself with kindness and compassion.

Interested in learning more about self-compassion? Please call our office today at 813-335-9794.

We look forward to hearing from you!