From: Your Heart

A 45-day holiday audio guide to lower stress levels and keep your heart on the mind.

Listen to the entire series

Overhead shot of women in socks reading book with coffee and festive decor

It's the most wonderful time of year, right? Research shows ‘tis also the season of weight gain, added stress, and a spike in cardiovascular events like sudden cardiac arrest, heart attack and stroke. Bah humbug! So five mental health professionals have recorded a series of daily, one-minute meditations to get you through the nerve-racking holidaze.

Take a one-minute pause out of your day, or binge the entire series(link opens in new window) when you need it most. Either way, our gift to you is this intimate heart-to-heart, From: Your Heart.

45 days stand between the Saturday before Thanksgiving and the Monday after New Year’s Day when many have returned back to work.

Enjoy the full series below!

Let's raise our spirits and toast to a new year with more focus on mental health

From: Your Heart

Day 1 - Kicking off the Holidaze — Nov. 23, 2019 - Kicking off the holidaze (Day 1)

Day 2 - Traveling Advice — Nov. 24, 2019 - Traveling advice (Day 2)

Day 3 - Being near family — Nov. 25, 2019 - Being near family (Day 3)

Day 4 - Presence, not presents — Nov. 26, 2019 - Presence, not presents (Day 4)

Day 5 - Portion Control — Nov. 27, 2019 - Portion Control (Day 5)

Day 6 - Thanksgiving — Nov. 28, 2019 - Thanksgiving (Day 6)

Day 7 - Black Friday — Nov. 29, 2019 - Black Friday (Day 7)

Day 8 - Getting enough sleep — Nov. 30, 2019 - Getting enough sleep (Day 8)

Day 9 - Gift Idea #1: Experience — Dec. 1, 2019 - Gift Idea #1: Experience (Day 9)

Day 10 - Cyber Monday — Dec. 2, 2019 - Cyber Monday (Day 10)

Day 11 - Community Service — Dec. 3, 2019 - Community Service (Day 11)

Day 12 - Start a new holiday tradition — Dec. 4, 2019 - Start a new healthy tradition (Day 12)

Day 13 - Gift Idea #2: Treat Yourself — Dec. 5, 2019 - Gift Idea #2: Treat Yourself (Day 13)

Day 14 - Seasonal Self Care — Dec. 6, 2019 - Seasonal Self-Care (Day 14)

Day 15 - Knowing when to say "No" — Dec. 7, 2019 - Knowing when to say "No" (Day 15)

Day 16 - Mindful Eating — Dec. 8, 2019 - Mindful Eating (Day 16)

Day 17 - Gift Idea #3: Giving Back — Dec. 9, 2019 - Gift Idea #3: Giving Back (Day 17)

Day 18 - Isolation — Dec. 10, 2019 - Isolation (Day 18)

Day 19 - Setting an example for kids — Dec. 11, 2019 - Setting an example for kids (Day 19)

Day 20 - Effects of alcohol — Dec. 12, 2019 - Effects of alcohol (Day 20)

Day 21 - Gift Idea #4: Homemade & Meaningful — Dec. 13, 2019 - Gift Idea #4: Homemade & Meaningful (Day 21)

Day 22 - Family health history — Dec. 14, 2019 - Family health history (Day 22)

Day 23 - Holiday parties — Dec. 15, 2019 - Holiday parties (Day 23)

Day 24 - Letting go of the past — Dec. 16, 2019 - Letting go of the past (Day 24)

Day 25 - Gift Idea #5: Inspire Health & Wellness — Dec. 17, 2019 - Gift Idea #5: Inspire Health & Wellness (Day 25)

Day 26 - Stillness. Silence. Quietude. — Dec. 18, 2019 - Stillness. Silence. Quietude. (Day 26)

Day 27 - Seasonal depression — Dec. 19, 2019 - Seasonal depression (Day 27)

Day 28 - Coping with loss — Dec. 20, 2019 - Coping with loss (Day 28)

Day 29 - Call a timeout — Dec. 21, 2019 - Call a timeout (Day 29)

Day 30 - Beginning of Hanukkah — Dec. 22, 2019 - Beginning of Hanukkah (Day 30)

Day 31 - Move More... indoors! — Dec. 23, 2019 - Move More... indoors! (Day 31)

Day 32 - Sharing stories vs. Watching them — Dec. 24, 2019 - Sharing stories vs. Watching them (Day 32)

Day 33 - Christmas — Dec. 25, 2019 - Christmas (Day 33)

Day 34 - Cherishing diverse traditions — Dec. 26, 2019 - Cherishing diverse traditions (Day 34)

Day 35 - Turn off screen time — Dec. 27, 2019 - Turn off screen time (Day 35)

Day 36 - Benefits of nature — Dec. 28, 2019 - Benefits of nature (Day 36)

Day 37 - New Year's Resolutions — Dec. 29, 2019 - New Year's Resolutions (Day 37)

Day 38 - Cold weather fitness — Dec. 30, 2019 - Cold weather fitness (Day 38)

Day 39 - Reflecting on the past — Dec. 31, 2019 - Reflecting on the past (Day 39)

Day 40 - New Year, New You — Jan. 1, 2020 - New Year, New You (Day 40)

Day 41 - Back to the grind — Jan. 2, 2020 - Back to the grind (Day 41)

Day 42 - Making healthy habits stick — Jan. 3, 2020 - Making healthy habits stick (Day 42)

Day 43 - Journaling for clarity — Jan. 4, 2020 - Journaling for clarity (Day 43)

Day 44 - Relaxation Techniques — Jan. 5, 2020 - Relaxation Techniques (Day 44)

Day 45 - Signing off — Jan. 6, 2020 - Signing off (Day 45)

Thank you to our volunteer contributors!

Dr. Bauchman, Psy. D is a licensed clinical psychologist in the State of Florida. He was born in Miami, and grew up in South Florida. After receiving his Bachelor of Science in Psychology and Spanish at Xavier University he went on to complete his Master of Science in Clinical Psychology at Loyola University in Maryland. Dr. Bauchman(link opens in new window) graduated from Pacific University Oregon with a Doctor of Psychology and a focus on Latino/Bilingual work.

Michelle Pargman, Ed.S., LMHC, NCC has been providing mental health counseling and wellness-related content in corporate settings in the EAP (Employee Assistance Program) field since 1999. She has been a Keynote speaker and has given presentations on a variety of topics impacting professional and personal lives with audiences of all ages in the private and public sectors, both in-person and online. Ms. Pargman integrates the importance of practicing self-care and gratitude through take-away actions within these interactive programs and within her writing, which includes her michelleitlikeitis(link opens in new window)(link opens in new window) series of blog posts and podcasts.

Dr. Baraka Perez, Ph. D, MP is a Medical Psychologist with over 13 years of experience in the mental health field. Her New Orleans private practice, Perez & Associates(link opens in new window)(link opens in new window), specializes in psychotropic medication management and psychoeducational assessments. She has worked in both inpatient and outpatient facilities with clients with acute and chronic issues.

Karen Perez, LCSW, CT, CFS is a Certified Traumatologist, Certified Compassion Fatigue Specialist, Certified Domestic Violence Counselor III, Registered Clinical Social Worker, Certified Sentence Mitigation Specialist, Clinically Certified Forensic Counselor and Certified Cognitive Behavioral Therapist. She was elected to the Hillsborough County School Board in 2018, the 8th largest school district in the nation and the county's largest employer with a total budget of $2.9 billion. Ms. Perez(link opens in new window)(link opens in new window) sits on the Board for the Federation of Families; the Veterans Transportation Service (VTS) Board of Directors; and the Lesbian, Gay, Bisexual, Transgender, Questioning and Straight Allies (LGBTQSA) Committee.

Tiffany Werhner, LMHC has been a therapist for over 20 years. She is the CEO of Safety Harbor Behavioral Health and Counseling Center. She is a published author and host of a live radio show called, Moments of Clarity(link opens in new window) that focuses on ending the stigma on mental health.