Category Archives: Wellness

Celebrating 20 Years of Zero Balancing!


Hello Beautiful Beings!

I was sharing a post of a video with Dr. Fritz Smith a couple of weeks ago on my Facebook page when I realized that it’s been 20 years since I began studying and practicing Zero Balancing.  In the video, Fritz shares about how ZB can induce expanded states of consciousness similar to meditation that can lead to healing and a deep sense of well-being. Below, I’ve included this video as well as a post about my journey with Zero Balancing, which in addition to informing my work as a body/energyworker and holistic healer, has also helped me to experience a sense of safety and wholeness I never imagined was possible.

In honor of this anniversary, I am offering a Celebration Special Offer on Zero Balancing Sessions in Annapolis and Energy Balancing Sessions by Phone/Skype now through 8/31 and a free Guided Pyramid Meditation for you to explore.  See below for details on special offer, to access the audio and how my journey with Zero Balancing changed my life!  Plus, be sure to check out Fritz’s video…

My Journey Into Zero Balancing…

I had not even received a Zero Balancing session when I attended my first course but it was highly recommended by my acupuncturist in New York City, Dr. Li.   There was something in his enthusiasm about this that led me to sign up for an upcoming four day course.  We met is a dance studio in Tribeca and were a small class of only 6 people. We started each day with a pyramid meditation and in addition to learning hands on Zero Balancing protocol, we spent a lot of time exploring the concepts of ZB of balancing structure and energy. When I left that studio after the 4th day, I was a different person!

That was just the beginning of my journey with ZB and over the last 20 years Zero Balancing has supported my life in many beautiful ways!  It was a few months later at my 2nd ZB course that I met Dr. Fritz Smith, founder of Zero Balancing.  It was clear from the onset that this was an amazing man to know.  His breadth of knowledge and experience about body and energy work was incredible but even more so was his enthusiasm not just this work but life itself.

I came to see life in new way after that weekend.  This came from all that I learned and experienced but even more so from one short moment when I received a demonstration of a fulcrum from Fritz. We were working on the feet which is a foundational part of ourselves. Our discussion was on how far one needed to go to make a connection and what arose was the understanding that as long as the door is open there is an access point for connecting. The door can be wide open, but it can also be slightly ajar and yet – it is still open.  In the course we were speaking in terms of technique, however this idea is one we can carry into other areas of life!

As Fritz performed this foot fulcrum on me, I felt a tremendous sense of anxiety come over me, almost to the degree of a panic attack. My heart was racing, my palms sweaty.  I suddenly was a child in my room in the middle of the night with my mother, who suffered from schizophrenia, standing over my bed saying she would kill me.  This was a recurring theme that I had experienced as a child and teen.  I’ve shared about this more in my story, Lost & Found: The Birth of a Shaman.  After a few moments of this memory, I was back in my body on the table with Fritz.  I felt a sense of safety and calm that I had never experienced in my life and one that until that point, I had not imagined was possible.

In Shamanic Healing, we speak of a concept called soul loss. This occurs when a part of ourselves leaves our body because it does not feel safe.  Sometimes the part returns on it’s own.  Sometimes support such as a Soul Retrieval process or ongoing healing work is needed.  I know this moment with Fritz wasn’t the end of my healing but it was a moment that informed me on a deep level that safety and calm was possible in a way I had not experienced in my life up until that point. And, that profoundly changed me!

At the time, I was just coming to understand the impact of trauma on my life and my health – physical, mental and emotional. In addition to Fibromyalgia, I had struggled with chronic migraines, anxiety and depression since my teens. I depended on alcohol, substances and process addictions to cope with my pain.  Many of my memories had been repressed and this momentary experience woke me up in many ways.  It might seem that stirring up this traumatic experience would cause more pain, however having these feelings held so deeply within me had been paralyzing me in ways I didn’t understand until this release occurred.  In a flash of awareness, a very deep clearing occurred. I came to understand how much repressed emotion I was holding inside of me and how body-energy therapies such as Zero Balancing could help to transform my pain.

We all hold feelings, patterns and beliefs from our life experiences. Some are more traumatic or affect us more than others.  They inform us whether we are conscious of them or not.  In ZB, we hold that we are all energetic beings and that as such, bone is the densest form of energy. There is understanding of the relationship that occurs between energy and structure.  Working in this way helps to facilitate the movement of energy on all levels – body, mind, emotion and spirit.   As Fritz shares in the quote above it is these imbalances in our energetic field that can lead to disease if not addressed.  Most simply this is the mind-body connection that we hear so much about today!

Zero Balancing has supported and informed my life and work since 1997.  It’s one of the core modalities utilized in my Integrative Shamanic Healing Sessions as well as on it’s own to support overall balance and well-being.  It’s also been an essential part of Holistic Recovery Pathways, too.

I still today get ZB’s regularly to help me stay healthy, balanced and grounded so that I can support others and live my life to the fullest!

Did you know I currently offer Zero Balancing sessions in my Annapolis, MD?  These sessions are available on their own or as part of an Integrative Shamanic Healing Sessions. I also incorporate some aspects of Zero Balancing into my Energy Balancing Sessions, which can be available in person in Annapolis, MD or by Phone/Skype.

In honor of practicing Zero Balancing for 20 years, I am sharing a Celebration Special Offer now through 8/31/17…

60 Min. Sessions of Zero Balancing or Energy Balancing ~ Regularly $100, now $85.

Packages of 3 Sessions ~ Regularly $270, now $245.

Visit my Discover The Healer Within Website to access this special offer….

Also, if you would like to explore Zero Balancing, one of the most cutting edge body/energy therapies, I encourage to look for a practitioner in your area.  Visit

Also, I am excited to share this guided Pyramid Meditaion for your to explore!  I experienced this powerful practice in my first Zero Balancing class and it’s been one of my most beloved practices ever since!

Featured Benefits of Zero Balancing

Zero Balancing offers many powerful benefits to people of all ages. Here are some of the compelling reasons why you should seek Zero Balancing:

Increases feelings of health and well-being
Zero Balancing induces a state of deep rest that allows you to feel truly relaxed, renewed and well. Regular Zero Balancing sessions may help you to feel more vital and alive.

Releases stress and improves the flow of energy in our bodies
Did you know that bones and other connective tissue actually conduct energy? Zero Balancing helps to free the flow of energy in the musculoskeletal system to help relieve stress and boost your body’s natural energy.

Reduces pain and discomfort
Blocks in the body’s energy often lead to imbalance, discomfort and pain. Zero Balancing helps open stuck areas in the body’s natural shock absorbers: the tarsal bones in the arches of the feet, the joints where the ribs meet the spine, the neck, the hips and the sacrum. Once these areas are free, pain can release.

Enhances stability, balance and freedom
Zero Balancing helps to create a wonderful feeling of inner and outer balance, alignment and organization. When your body is clear and balanced and your posture is aligned, you can move with freedom.

Amplifies the sense of connection, peace and happiness
Zero Balancing is deeply satisfying. Often during a session, you experience a sense of expansiveness, peace and contentment.

Releases mental, emotional and physical tension
Zero Balancing works on multiple levels to release tissue-held memory and tension patterns that may be affecting your mental, emotional and physical states.

Supports us through transitions and transformations
A Zero Balancing session supports positive changes in behavior or attitude by giving you the chance to state your personal goals for change – which then become the focus of the session. With the ZB practitioner’s attention and touch, energy is realigned so that old patterns can drop away and resistance to change subsides.

Improves quality of life and increases capacity for enjoyment
Zero Balancing helps us to feel better equipped to handle daily pressures. Many people who receive Zero Balancing on a regular basis find themselves more joyful and satisfied in both personal and work relationships.

Now through 8/31/17…

ZB Celebration Special Offer…

60 Min. Sessions of Zero Balancing or Energy Balancing ~ Regularly $100, now $85.

Packages of 3 Sessions ~ Regularly $270, now $245.

Visit my Discover The Healer Within Website to access this special offer.

I hope you enjoy the guided meditation and will come explore as you feel guided to! 


Join Me Tomorrow for the “Raise Stress-Proof Kids” Telesummit!



I am so thrilled to be one of the featured experts on Sree Meleth’s Raise Stress-Proof Kids Telesummit happening this month.  Sree and I had a wonderful chat last week and she will be sharing this teleseminar via email tomorrow along with a free gift from me – a special report on “Easing the Ups & Downs of Childhood with the Bach Flower Remedies”.   There are also lots of other great presentations on topics such as EFT, Mindfulness, Nutrition and more for you to explore.  The resources focus primarily on supporting children; however, it became clear that during many of the interviews that having adults who take care of themselves and work to have less stress are a key to raising stress-proof kids – so there are lots of tools for everyone on this Telesummit!

Many of you know by now that Bach Flower Remedies are one of my favorite topics to share on.  These gentle remedies are one of the safest, natural and effective holistic tools that I have worked with both personally and professionally over the last 20 years. Although the majority of my clients are adults, I have had the honor and privilege of supporting many children, teens, babies (even those “in utero” beings via their pregnant moms) throughout my many years of practicing holistic healing.  I am excited to share more about this through tomorrow’s teleseminar with Sree Meleth.

My friend and colleague, Dr. Sree Meleth, has put together this amazing interview series that is focused on raising stress-proof kids.  As a parent and grandparent, Sree has learned that the biggest gift we can give our children is confidence in their own inner resources. She has gathered a group of experts who have spent decades helping children and parents deal with the issues of stress and anxiety in natural wholesome ways. She is passionate about working to raise a generation of stress-proofed kids.

  • Do you worry about the level of stress and anxiety that current events expose our children to?
  • Are you concerned that they are not equipped to deal with the normal stresses and strains that are a part of regular life, let alone the excessive almost unavoidable stimulation that digital media provides?
  • Do you worry about the fact that they are constantly “on” and have no time to turn “off”?
  • Do you wish you had access to non-pharma tools and techniques to help your child learn to switch off and calm down?

“Raise Stress-Proof Kids” will share lots of resources and tools that are safe, natural and non-pharma!

  • Do you have a child who is an introvert and prone to stress and anxiety?
  • Would you like to learn how storytelling can help you help the young ones in your life acknowledge and move through big emotions?
  • Would you love to learn quick, easy, practical techniques to help you and your child de-escalate a stressful situation?
  • Would you like to learn more about neuro-linguistic programming, and how it can be a part of you helping your child to be stress free?

This telesummit will be available for a limited time and is already happening.  Be sure to check it out!  There are lots of great resources to explore!

Sign Up Now for “Raise Stress-Proof Kids” Telesummit

And, if you enjoy my interview or have questions about Bach Flower Remedies for Children feel free to post note in the comments below!


Beth is available for Bach Flower Remedy consultations in Annapolis, MD or by Phone/Skype.  To learn more about the Bach Flower Remedies and how they can support you and your children in achieving greater balance, joy and ease of well-being, visit Beth’s Bach Flower Remedy Page or contact her today for a complimentary 20 minute consultation


Spring Cleaning Inside & Out Virtual Writing Retreat Part II Starts on 4/18!



Spring has appeared to begin with fits and starts this year here in Maryland.  We just had a bit of snow this past weekend! Now, it’s beautiful and sunny in the 50’s and we’re headed to 70 deg. on Sunday.  I’m not sure if that’s why the Virtual Writing Retreat also had some fits and starts; initially, it was my intention to go straight through but it turns out, we’ve have had a Part I and now it’s time to explore Part II.

I actually found that taking the time to tune in and reflect on Part I’s explorations, looking at body, mind, emotion and spirit, helped me to create a foundation for some of things I have a deep desire to plant seeds for in my life and begin to cultivate this Spring.  And, it took a few weeks of exploration in that way for me to feel the call for a full on “Spring Cleaning”.  I’m in the process of doing that now and it feels good to focus on my physical space as well as personal space.  There is such a powerful interrelationship with our inner and outer spaces.  We’ll take some time to explore this in Part II of this series, which will run from April 18th to 21st.  Stay tuned!

Here is a summary of the posts from Part I if you are just joining in or if you’d like to re-explore them:

Day 1 ~ Spring Cleaning Inside & Out – Body

Day 2 ~ Spring Cleaning Inside & Out – Mind

Day 3 ~ Spring Cleaning Inside & Out – Emotions

Day 4 ~ Spring Cleaning Inside & Out – Spiritual

If you have any reflections from Part I, feel free to share them in the comments below.

Looking forward to exploring more starting on Monday, April 18th!

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Other place to explore with me… 





Spring Cleaning Inside & Out Virtual Writing Retreat Day 4 ~ Spiritual



We’ve been looking at Spring Cleaning through a holistic framework – one that addresses body, mind, emotion and spirit.  Today, we’ll focus on the spiritual aspects of ourselves to see what we might like to shift or change as we harmonize with the energy of Spring.  Spring is a particularly good time to harmonize with the natural world.  With the warmer weather and longer days, it often seems like we are more easily drawn outdoors and with so many things beginning to bud and bloom, it is natural that our attention is on the natural world that we are a part of.

Let’s take a look at what an imbalance in the Wood element might look like on the spiritual level:

  • Lack of enthusiasm for life
  • Feeling disconnected from Nature
  • Lack of sense of spiritual connection
  • Feelings of isolation
  • Missing a sense of soul purpose

I feel like this really represents something I consider to be one of the greatest diseases of our time – DISCONNECTION.  From the shamanic viewpoint and other spiritual traditions, it is understood that everything is interconnected through what we call the “web of life”.  As humans, we often tend to see or feel ourselves as separate.  This often starts with the natural world, but continue with our sense of connection to spirit, to community and ultimately to our own selves.

Spring can be a wonderful time to tune in and reconnect.   I hope you’ll take some time to explore how you can create greater connection in all areas of your life.  Here are some questions to write and reflect on for today:

  • Do you feel connected to your own inner voice?
  • Do you spend quiet time just “being”?
  • Are you able to feel a sense of oneness?
  • Do you feel a connection to Spiritual Source? God? Spiritual Community? Nature?
  • Do you know what Spirituality means for you?  
  • Is there something that your need to resolve or let go of that affects your ability to connect on a spiritual level?
  • Do you have a sense of your soul purpose?  Make a list of things you love most and explore what that might be.

Make a list of 3 – 5 things you can do to support yourself spiritually.

Here are some ideas to consider:

  • Find a spiritual practice that suits you (be curious and explore!)  
  • Attend a spiritual service or community.  
  • Connect with nature.  
  • Create time and space to meditate.  
  • Find a creative activity that allows you to express yourself more freely.  
  • Awaken your inner self – explore what ignites your own inner spark.

Happy explorations!

See you tomorrow!

Spring Cleaning Inside & Out 7-Day Virtual Writing Retreat Day 3 ~ Emotions



Day 3

So far in our Spring Cleaning Virtual Writing Retreat, we’ve explored body and mind. Today we’re going to take some time to explore our emotional body and how we can support it at this time of year and beyond.

We’ve been exploring the Wood Element, which according to Chinese Medicine is most active in Spring.  Let’s look at the some of the indicators of a Wood imbalance on the emotional level:

  • Anger
  • Shouting
  • Difficulty expressing emotions
  • “Stuffing” feelings
  • Control issues
  • Feelings of overwhelm
  • Sense of separateness

Take some time today to write and reflect on the following questions:

  • Are you in touch with your emotions?
  • Are you able to express your feelings appropriately?
  • Do you allow your self to experience a full range of feelings – anger and sorrow, love and happiness, etc?
  • Are you able to develop close and intimate relationships? 
  • Are there feelings your holding onto that it might be time to let go or work on releasing?

List 3 – 5 things that you can do to support emotional well-being.

Here are a few ideas to consider:

  • Keep a daily journal list of your feelings
  • Share you feelings with a good friend or family member whom you feel safe with
  • Seek out a therapist, counselor, shaman or other guide if you need support in getting in touch with your feelings
  • Join a support group – there are many kinds available and sometimes it helps to connect with others dealing with similar challenges as you are
  • Move your body – dance, exercise, etc. are great ways to allow your emotions space to move through (talking in not the only way!)
  • Make a list in your journal of ways you can connect with and express your emotions and keep adding to it.

Have a  beautiful day!

See you tomorrow!

Spring Cleaning Inside & Out 7-Day Virtual Writing Retreat Day 2 ~ Mind



Day 2

Today, we’ll take a look at our minds.  In the Day 1 post, we explored a bit about the Wood Element, which is most active in Spring.  Here are some indicators of a Wood element on the level of mind:

  • Poor Judgement
  • Disorganization
  • Difficulty making decisions
  • Control issues
  • Difficulty relaxing
  • Lack of clarity
  • Unable to focus

One thing I’ve noticed it that even if someone doesn’t have a Wood imbalance in general, it is somewhat common for people to experience these types of symptoms as we transition from Winter into Spring.  And, giving some time and attention to our minds, is a good way to bring about balance in this area.

Here are some questions to help you explore for today:

  • Can you think and express yourself clearly?
  • Are you intellectually satisfied?
  • Does your belief system support you?  
  • What are the beliefs you are holding on to which are limited or no longer serve you?
  • Do you believe in yourself?
  • Are you able to focus?
  • Can you relax your mind easily? 

Today, pay attention to your thoughts.  Look for recurring patterns to see which ones support your well-being and which ones may limit your satisfaction and fulfillment in life.  Be open to creating new ideas and beliefs that will support your growth.  Writing and journaling are great ways to explore our beliefs and begin to explore and release thoughts, which may no longer serve us.  You may wish to create a list of limiting beliefs and adding to it as you notice them, so that you can begin to work on letting them go.  Awareness is a first step toward transformation.

Make a list of 3 – 5 things you can do to support your mental well-being.  And, keep adding to this list as you learn more about yourself.

Also, be sure to celebrate your mind. Give yourself recognition for your own intelligence, talents and abilities!

See you tomorrow!

Spring Cleaning Inside & Out 7-Day Virtual Writing Retreat Day 1 ~ Body



As each season arrives, we move through a period of change and transition.  This can be seen easily in  changes of the natural world all around us but it is also something that is going within us on many levels.  By taking some time to harmonize with the energy of each season, we gain an opportunity to look at the patterns in our own lives with a deeper perspective and insight.  And, we can be supported by the energies that are most active during the current time of year.

As Spring sets in, the days begin to get longer giving us more light.  We can begin to observe new growth in the natural world ~ shoots break through the previously frozen ground and buds pop up on plants and trees almost miraculously, all in preparation for the big Spring Bloom.  Spring is the truly a season of new growth and transformation. With all this happening, we may feel our own energy is expanding, flowing and blossoming with new ideas, too!

This makes Spring a wonderful time to reflect, refresh and renew.  It is a time for new beginnings and offers us a time to tune into our whole self – body, mind, emotion and spirit.  It’s also a great time to review and update our self-care plans as well as explore what might support our well-being during this transitional time and beyond.

I am excited to be sharing this Spring Cleaning Inside & Out 7-Day Virtual Writing Retreat with the HOA community.  I’ve started to offer a number of virtual writing retreats throughout the year as a way to tune in through writing and reflection; and to support transformation and healing in ourselves, our relationships and our world.  I invite you take some time to explore as you feel called to.  It’s not always easy to take time off for a retreat, however it is something we can always create for ourselves in our own way.

I just finished my early Spring Cleanse last, a nine day fast of juicing and master cleanser, which I find helps me to detoxify and recalibrate my system.  It may seem like a fast is focused on the physical, but it is actually a way to clear ourselves on many levels.  I was amazed out how much more spaciousness I found in my mind and how many emotions were moving through during that time.  We often tend to think of spring cleaning in terms of the physical – our bodies, our houses, etc.  However, this is a perfect time to really look as all aspects of ourselves inside and out.

Each day for the next seven days, I’ll be offering a reflection and a prompt for you to explore how you can work with the energy of Spring to support transformation and healing in all areas of your life.  We’ll be looking at body, mind, emotion, spirit and space – inner, outer and sacred.  Come Explore!


Day 1

Spring is a great time to look at your life and make a new self-care plan.  Take some time this Spring to look at how you care for yourself, consider where you may be out of balance and where you need to give greater attention to support your overall health and well-being.  Consider what you may need to let go of and what you might like to create in your life – this is what Spring Cleaning Inside and Out is all about!

According to Chinese Medicine, Spring is the season of the Wood Element.  The organs most active are Liver and Gall Bladder.  The color is Green.  So, this makes Spring an ideal time for cleansing and rejuvenation of our overall health and well-being.

A person with a balanced Wood Element would experience much of the following:

  • Sense of Connectedness to Nature
  • Clarity
  • Organization
  • Energized
  • Ability & Capacity for Control
  • Spiritual Connection
  • Enthusiasm
  • Healthy Expression of Emotions, especially Anger,
  • Mentally Relaxed
  • Creative

Wood element imbalances may be experienced in a variety of ways.  Let’s take a look at the physical today.  These many include:

  • Spinal Problems
  • Poor Flexibility
  • Headaches
  • Poor Resistance to Illness
  • Allergic Sensitivities
  • Skin Problems
  • Irritated, watery eyes
  • Muscle Fatigue and weakness

Whether or not you notice that you have some type of Wood imbalance or not, now is a good time to reflect on your physical well-being.  Take some time to reflect on the following questions:

  • Are you physically healthy and active?
  • Do you feel comfortable in you body?  
  • Do you have health issues that limit your life?
  • Are you eating a diet that supports you where you are and where you want to be?
  • Are there certain things it might be time to let go of from your diet that you are aware aren’t healthy for your body?

Take some time to write and to explore how you might change this area of your life.

Here are some suggestions to explore:

  • Begin to develop your own program to keep you body fit and healthy (this may involve trying different things to see what works – be creative!)
  • Take a walk for 15 to 20 minutes daily.  
  • Try a yoga or tai chi class.  
  • Eat a balanced diet (explore and discover what diet best supports you today!)
  • Listen to the messages that your body is sending to you.  
  • Go for a massage.  
  • Drink plenty of water.  
  • Fast or cleanse to detoxify and rejuvenate your body.  
  • See appropriate health care practitioners or get supports as needed.

Make a list of 3 – 5 things you can do to support your physical well-being.  And, keep adding to this list as you learn more about yourself.

I hope you’ll take some time today to write, reflect and explore a whole new you!

As always, you are welcome to share reflections and thoughts in the comments below.

See you tomorrow!



Beat The Seasonal Blues With The Bach Flower Remedies On Soundcloud


Bach Remedies

It’s that time of year again!  The cold air is descending upon us and many in the US experienced their first snow of the season this weekend.  The daylight hours are quickly getting shorter.  Darkness is beginning to reign supreme from now through the Winter Solstice, the most Yin time of year.   Energetically, we, too, are shifting just as nature is.  As we are moving toward a more Yin/Inner state it is not uncommon to experience a sense of feeling out of balance or what some folks call “the seasonal blues”.

During times of seasonal changes, and particularly in the colder, darker winter months, it is important to honor our own natural rhythms, to take extra time for self-care and get plenty of rest.  It’s also good to find tools that support an experience of balance and well-being.  Last year around this time, I shared a post on How To Beat The Seasonal Blues With The Bach Flower Remedies.  The Bach Flower Remedies are one of the resources in my holistic toolbox that I have utilized both personally and professionally for over 15 years.  I find them an incredible support for adjusting to seasonal changes and “the blues” that may come this time of year or anytime.

Last February, I offered a free teleseminar on this topic, which offers an introduction to the Bach Flower Remedies and explores the information shared in the post.  I’ve just added that to Soundcloud for you to explore as we move into this winter season.  As always, I’d love to hear your experiences with the Bach Flower Remedies and feel free to ask any questions related to the post or the teleseminar in the comments below. Enjoy!

Beth Terrence is a BFRP (Bach Flower Registered Practitioner) through The Bach Centre in the UK.  She began using the remedies during her holistic recovery from Fibromyalgia.  After experiencing such amazing healing support personally in her recovery from Fibromyalgia and Trauma, she became a practitioner of Bach Flower Remedies in 1998.  She continues to utilize this powerful tool in her work with individual clients as well as a community educator and retail trainer for Nelsons, the international distributor of the Bach Flower Remedies.  Beth is available for individual Bach Flower Remedy consultations in person in the MD/DC area and via Phone/Skype.  Learn more about Beth’s work with the Bach Flower Remedies and Integrative Holistic Healing Programs at      

How To Beat The Seasonal Blues With The Bach Flower Remedies


Star Of Bethlehem

“Health exists when there is perfect harmony between Soul, mind and body; this harmony, and this harmony alone, must be attained before a cure can accomplished.” ~ Dr. Edward Bach

Many people experience the blues during the change of seasons.  This seems particularly strong when transitioning from winter to spring and summer to fall.  It is during these times of the year that there is the biggest shift in energies as we move from yin to yang (inner to outer) or yang to yin (outer to inner).  We can also see how in the spring there is a birthing process that occurs in nature and in the autumn, there is a dying process.  This occurs in nature and it is something we experience in ourselves, too.

These transitional times of year tend to stir lots of emotions and can be a powerful time to let go of feelings, patterns and beliefs, which no longer serve us.  Although letting go can be a positive thing, it can also bring up a sense of loss.  This can have to do with feeling loss for a part of ourselves, a way of life we have known or it can have to do with feeling there is something we are longing for in our lives that is missing.  Transition itself can be something that brings up a sense of loss as we move from one way of being to another.

When I was younger, I struggled with feelings of depression.  I found these seasonal transitions to be one of the most challenging times of year, often dropping into an almost suicide-like depression.  It took me many years of working on myself and my healing process to understand how the energetic shifts of nature were affecting me.  I came to know and expect the coming changes of the seasons as a time when my emotions would stir and need attention, just as a garden needs tending at various times of year.

As human beings, living in a modern, technological society, we have a tendency to separate ourselves from the natural world.  This disconnection does us a disservice to ourselves and often keeps us from experiencing the deeper essence of who we are.  As we begin to embrace ourselves as part of the natural order of things and to work with the constantly changing energies of nature, we have an opportunity to move into greater balance, joy and ease of well-being.  To achieve this, it is important to find practices and tools that help to deepen our connection to the natural world and make them a  part of our ongoing practice of self-care and personal growth.

One of the best tools I have found to support these seasonal transitions as well as to help us be in greater harmony overall are the Bach Flower Remedies.  Created by the visionary Dr. Edward Bach, the Bach Flower Remedies are flower essences that support emotional balance and ease of well-being.  They work vibrationally to bring a positive energy or quality from a particular flower into our energy field, transmuting an aspect of ourselves that is out of harmony or alignment with our soul purpose and with the unity of all things.  By nature, the remedies connect us to the healing energy of the natural world and to our own innate healing abilities.  (Read my post The Bach Flower Remedies: A Tool For Transformation for an overview of the Bach Flower Remedies).

One of Dr. Bach’s core messages is to “treat the person, not the disease”.  In working with the Bach Flower Remedies, we do not diagnose or address any specific medical or mental condition.  We look at each person individually – where they are in the moment, what they are experiencing and what feelings are at the surface on a daily basis.  When we speak of depression or the blues in the Bach Flower System, we are talking about depressive feelings, despondency, sadness, etc.  It is important to acknowledge that these are natural feelings to have at various times in our lives and that some people are more predisposed to certain feelings and personality traits, which is often an indication of where our personal healing work lies.

In the Bach Flower System, there are a number of remedies that address “the blues”; these relate to how a person experiences feelings of despondency and despair.  Also, in looking at seasonal blues, it may be important to address adjusting to transition itself as well as some of the effects of transition such as fatigue.  Here are some remedies, which may be beneficial in providing support during seasonal transitions and beyond:

Star of Bethlehem is for sorrow, grief, sadness and loss.  Autumn is a time when these types of feelings can tend to be at the surface, just as nature is going through a “dying” process, we can tend to feel a sense of loss.  Star of Bethlehem also is a remedy for trauma, both current and past.  (Learn more about Star Of Bethlehem: The Remedy Of Comfort)

Gentian is for a sense of discouragement.  This tends to come from feelings of setback, delays, failures or difficulties that come from a known reason such as life changes (e.g loss of a job/relationship, mid-life crisis, menopause, etc.)  It may include feeling easily dejected, doubtful and disappointed.  There can also be a strong tendency toward pessimism connected with the Gentian state.

Gorse is for hopelessness and despair.  There is a feeling that nothing more can be done; often a person feels resigned or has given up in some way, particularly on the inside.  A Gorse state may exhibit a “what’s the use” attitude; it is not uncommon for people in this state to be suffering from a chronic disease with a feeling like they have tried everything that can be done and there is just no more hope.

Sweet Chestnut is for a sense of deep anguish; there is a feeling that one has reached their limits of endurance.  This type tends to feel as if the very foundation of their life has been torn away and they can bear no more loss.  It is akin to the “dark night of the soul”.

Mustard is for a black gloom depression that tends to come and go for no known reason. This can be a deep gloom or feeling of melancholy that is often described as a dark cloud that descends on a person for a time and then just as magically disappears for no reason, but the pattern is one that perpetuates.  The person in this state is at the mercy of their feelings until they move out on their own accord and they feel they are back in the blue skies and sunshine once again.

Walnut is the remedy of change and transition.   It can be of great support when we are having difficulty adjusting to a transition.  This can include seasonal changes, life stages such as adolescence or menopause, and life changes such as a new job, marriage, birth of child, etc.  This remedy is also known as the great “spellbreaker” of the past and can support us as we move out of outmoded patterns, feelings and beliefs, which can be part of our seasonal letting go process. (Learn more about Walnut: The Remedy Of Change & Transition)

Finally, I just like to mention that often during these seasonal transitions, there is a tendency to feel fatigue.  Most people view fatigue as something being wrong, but I’d like to suggest that particularly in times of transition, added rest is what we need.  Rest creates time and space for the integration of all that we are experiencing on the levels of body, mind, emotion and spirit.  Particularly, in this shift toward winter, added rest is needed to support healthy immune function and overall well-being; getting adequate rest is often the best way to address our fatigue.

If fatigue is something that continues, there are two remedies that may be beneficial:

Olive is for a sense of total exhaustion with no reserve energy.  This tends to be on the physical, mental and spiritual level.  This is a deep tiredness with a feeling of being washed out.  There is a need for much sleep and rest.  

Hornbean is a remedy that supports more of a mental exhaustion.  It is kind of like that “Monday morning” feeling; there is an uncertainty of how one will manage as the day begins but usually there is enough energy to get going once we begin.

The Bach Flower Remedies offer a natural, energetic support which helps to bring us into greater alignment with our Soul, creating balance and ease of well-being.  The most important thing during seasonal transitions and really always is to listen to the needs of our body, mind, emotion and spirit.   There is so much wisdom inside of us and as we open to discovering the healer within, we move into greater harmony, joy and ease of well-being.

Feel free to drop a note if you have questions or would like to share your reflections on using the Bach Flower Remedies for seasonal transitions and beyond.



Beth Terrence is a BFRP, Bach Flower Registered Practitioner with The Bach Centre in the UK, home of Dr. Edward Bach.  Bach Flower Remedy consultations are an integral part of her Integrative Transformational Healing Programs for individuals.  She teaches and speaks on the Bach Flower Remedies at live events in the MD/DC area and via teleseminar.  Additionally, Beth writes a “Bach Flower Of The Month” post on her blog, The Heart Of Awakening: Searching For A New Paradigm.  Learn more about Beth’s work with the Bach Flower Remedies and Integrative Transformational Healing Programs at or contact her for a complimentary 20 minute consultation to explore discovering the healer within.

Five Steps To Mastering Anxiety


Everyone suffers from anxiety from time to time: there’s public speaking, job interviews, the dentist, flying on airplanes and many more situations that can be triggers for anxiety.  In a general sense, anxiety may be defined as a state of uneasiness or apprehension, which may include physical symptoms such as palpitations, nervousness, sweating, trembling and rapid breathing.  For about one in six people, this experience may cross over into what psychologists term a disorder at some point in our lives. There are many anxiety disorders; they include panic disorder, obsessive-compulsive disorder, post-traumatic stress disorder (PTSD), social and specific phobias as well as generalized anxiety disorder.

Based on a wide variety of social, personal, genetic and environmental factors, anxiety can range from troublesome to debilitating and from occasional to continuous.  For the majority of people, anxiety is something that will come and go as part of the normal human condition.  We are currently living in a time when there is a lot of chaos and uncertainty in our world.  This itself can be a trigger for anxiety and additionally, there is a sense of a collective anxiety in our culture and our world.  Regardless of the pattern, degree or frequency that a person may experience anxiety, being able to deal with it effectively is an important component in experiencing a joyful and balanced life.

In my work as a holistic practitioner, I have found that anxiety is one of the major motivators for clients to seek alternative therapies.  There may be something they are dealing with such as a health, work, financial or personal issue, but it is often the experience of anxiety that is the driving force in taking steps to create change.  Both personally and professionally, I have found that incorporating a holistic approach, one that attends to body, mind, emotion and spirit is beneficial in addressing anxiety.

Healing and change requires attention, a commitment to oneself and openness to exploring what is possible.  There is no magic formula – everyone is different and needs to find the tools and resources that work best for them at any given point in life and in their own healing process.  The following five steps are the foundation of a 4-week series I facilitate on Mastering Anxiety:

Five Steps to Mastering Anxiety

1.  Learn to relax.  By learning to relax your body and mind, you become more able to handle the symptoms of anxiety, including muscle tension, palpitations, restlessness, and worry.   Relaxation practices are tools you can utilize anytime and anywhere in response to the stressors of life.  They can help in dealing with anxiety as it is arising and can also offer a powerful method of prevention.   Research shows that applied relaxation techniques such as deep diaphragmatic breathing, progressive relaxation and meditation are highly beneficial in reducing anxiety.

2.  You are what you eat.  This may be an old familiar saying, but it is true.  A well-balanced diet is a key part of managing anxiety.  It is beneficial to pay attention to certain stimulants such as caffeine, sugar, alcohol or cigarettes.  These can increase the heart rate, stimulate brain chemistry and cause the onset of anxiety or panic attacks.   It is also good to be aware that these types stimulants affect each person differently and effects may vary based on overall health and stress levels.  Finding a diet that is appropriate for you, eating regular meals, and staying well hydrated are all important factors in learning to mastering anxiety.

3.  Develop a fit body and fit mind.  We all know that exercise is good for the body, but what we don’t always remember is that a healthy body has a positive effect on our whole being – body, mind, emotion and spirit.  Research has shown that regular exercise can help to release feel-good brain chemicals such as endorphins and increase body temperature, which can produce calming effects as well as boost confidence, take the mind off worries and develop healthy coping patterns.  Most studies suggest that 30 – 40 minutes of exercise at least 3 – 4 times per week can be a great way to release tension, ease anxiety and let go of pent-up emotions.  By caring for our bodies, we are able to develop greater balance, calm and ease of well-being

4. Don’t suffer in silence.  Seek support and reach out for help to manage your stress and anxiety.  Find the support you need by connecting with friends or family, seeing a counselor, or attending a support group – moving out of isolation is one of the keys to easing anxiety.  Studies show that connection is one of the key needs of being human.  Our relationships can help to create the feelings and experience of safety.  When we feel supported, we can learn to respond to life stressors proactively rather than from survival mode.  Also, when we hold our feelings inside, they often intensify.   Sharing is a way to open up and release our feelings before our anxiety grows.

5. Know Yourself.  You are your own best friend and your own inner healer.  By exploring triggers that heighten your anxiety and becoming conscious of how you experience it, you can become better able to look at solutions and cultivate tools that can help to manage these triggers.  By recognizing the patterns of your anxiety, you can seek alternative behaviors and develop preventative measures for coping.   Knowing yourself, how you respond to life and what tools/resources are beneficial for you personally is vital to mastering anxiety.

Although knowing yourself was #5 on the list, it is actually the most important step in mastering anxiety.  It is part of all of the other steps.  Taking the time and space to actively and consciously choose to get to know oneself is probably the greatest thing a person can do for themselves.  In the process of learning to master anxiety or exploring other life changes, I recommend developing a journaling practice to track your exploration, identify patterns, and discover tools and resources that can become a part of a Holistic Self-Care plan.

Journaling is a powerful way to develop self-awareness, track our experiences and cultivate change in our lives.  There are many ways to journal and it’s important to find a way that works for you.  For some it’s hand writing, for others on the computer.  In the process of Mastering Anxiety, the important thing is to develop a process that helps to you to track where you are, what tools you are exploring and what changes you maybe noticing.  Also, lists are a wonderful way to develop clarity and have beneficial resources at hand when you need them.  Here are some suggestions for things to include in your journal:

Mastering Anxiety Log

Keeping a log of each time you experience anxiety can be a powerful way to track, learn about and begin to transform your anxiety.  The following is a suggested format but you can find a way that works for you.

1. Description of experience of anxiety or stress (e.g. was feeling anxious when I drove to work today)

2. Triggers that you are aware of (e.g. got an upsetting phone call as I was leaving from my sister)

3. Signs & Symptoms (e.g. palpitations, sweating, restlessness, nausea, etc.)

4. Interventions/Tools Used (Did you use an intervention? e.g. deep diaphragmatic breathing, took some Rescue Remedy, talked to a friend, etc.)

5. After effect/Response (e.g. – felt calmer or more at ease or still very anxious)


Lists are a great way to learn about yourself, to track information and to create your own personal reference manual for life.  Lists are something you can work with on their own or they can come about after you spend some time tracking your anxiety.   They can be helpful because sometimes when you are experiencing anxiety, you may not have the capacity or focus to remember what tools to use, who to call for support, etc.   If you have your lists available,  you can use this as a reference in times of crisis or as soon as you have the awareness to take some type of intervention for yourself.  The following are some types of lists you may wish to have in your journal for anxiety.  Also, this can be used for stress management and holistic self-care planning:

Signs and symptoms – how you personally experience anxiety (e.g. heart palpitations, stomach upset, insomnia, etc.)

Triggers – things you are aware of that trigger your anxiety (e.g. work, family, financial pressure, driving, etc.)

Tools/Resources – be sure to explore resources that support body, mind, emotion and spirit. (e.g. meditation, yoga, drinking enough water, going to the gym, taking supplements, etc.)

Support – be sure to include people, places and things that help you to feel a sense of safety and support.  Include phone #’s and contact info so you have it accessible when you need it.  Often, our animals offer a huge sense of support or going to a place in nature where we feel a sense of connection can help, too.

Notes to self…. – Include anything you may want to remind yourself or that feels important to address or explore.  You may also want to create a list of positive affirmations that can help you in the process of transformation.

We all have the ability to become our own agents of change and to find our healer within.  Taking time to explore and get to know oneself is the key to transformation and healing.  Seeking support and connection is an important part of feeling happy and safe.  Caring for our bodies through exercise and nutrition is a requirement for wellness.   Relaxation is a gift we can give ourselves that opens the door to feeling more balanced, peaceful and at ease.

Whether you are dealing with ongoing or occasional anxiety or are just wanting to create a more joyful and balanced life, I hope you will take some time to explore getting to know yourself more deeply and caring for all of who you are – body, mind, emotion and spirit.


Mastering Anxiety 4-Week Teleseries Starts on Nov. 20 

Being able to deal with anxiety effectively is an important component in experiencing a joyful and balanced life.

 • Are you struggling with symptoms of anxiety?

• Do you experience restlessness and an inability to relax?

• Do you have trouble falling asleep or staying asleep because you can’t quiet your mind?

• Do you have chronic worrisome thoughts that are difficult to turn off?

• Do you suffer from muscular tension, headaches, stomach problems or lack of energy due to worry or anxiety?

•Do you feel like anxiety is limiting the quality of your life?

Anxiety can prevent you from living a happy and fulfilling life.  It can keep you from being able to focus and be present.  It can cause a variety of physical and psychological symptoms, which can interfere significantly with work, family and everyday functioning.  If not addressed, it can become a contributor to physical disease such as heart disease and digestive problems.

Recent research has shown that they’re a variety of alternative treatment options for resolving anxiety.  Come and explore natural and effective methods for mastering anxiety without medication. In the 4 part Teleseries, you will explore:

  • 5 Steps to Mastering Anxiety
  • Understanding of anxiety and your own experience of it
  • Building a Holistic Resource Toolbox
  • Developing a Holistic Self-Care plan
  • Taking responsibility for your own process of healing and transformation

Facilitated by Beth Terrence. This 4-week Teleclass will be both educational and experiential.  Through a series of explorations, discussions and practices, participants will be able to explore how to master their anxiety and become their own agents of change.
Date: Tuesdays, November 20th – December 11th
Time: 7 – 8:15 PM
Additional Details TBA
For additional information or to register, visit