The 7 Pillars serve as the foundational building blocks for achieving freedom of mind, body, and spirit, ultimately leading to true harmony in life. Each pillar represents a different aspect of personal growth, and as individuals synchronize these pillars, they unlock a new life that is liberated from the grip of addiction and mental health challenges.

THE 7 PILLARS OF TRANSFORMATION

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The 7 Pillars serve as the foundational building blocks for achieving freedom of mind, body, and spirit, ultimately leading to true harmony in life. Each pillar represents a different aspect of personal growth, and as individuals synchronize these pillars, they unlock a new life that is liberated from the grip of addiction and mental health challenges.

Throughout my own recovery journey, I discovered that the concept of "balance" was frequently emphasized. However, I soon realized that merely striving for balance left me feeling robotic and unfulfilled. It was only when I made the conscious decision to wholeheartedly commit myself to making a significant impact and helping as many people as possible that my life transformed into a world of infinite connections, potentials and possibilities.

The 7 Pillars provide a pathway for individuals to create harmony with the divine. Through dedicated daily practices and committed action, each person is empowered in their own unique way. By consistently taking steps towards personal growth and transformation, they not only change their own lives but also contribute to positive change in the world around them. Embracing the power of the 7 Pillars allows you to tap into your full potential and create a life of purpose, fulfillment, and profound impact.

The 7 Pillars allows each of us to create Harmony from the Divine. The committed action through daily practices - empower each person in their own unique way. Through this consistent -committed action, you then will be able to change your life and the experience you live, share and give back to the world in a meaningful way.

THE 7 PILLARS OF TRANSFORMATION

PILLAR

SLEEP

WHY ARE YOUR FOOD CHOICES SO IMPORTANT?

Our Nutrition is a critical part of health and development. Better nutrition is related to improved mental health, stronger immune systems, and lowers the risk of non-communicable diseases (such as diabetes, heart disease and cancer).

WHY IS YOUR SLEEP SO IMPORTANT?

- Promotes a healthy body and strengthens your immune system.

- Supports mental health and your overall well-being.

- Essential to repairing and healing the body.

HOW CAN I IMPROVE MY SLEEP?

Just Breathe – 4-7-8 Box Breathing. This breathing pattern helps to promote relaxation and may contribute to a restful sleep. It primarily relaxes the nervous system and can help calm anxiety and stress.

WHAT CAN I DO?

Simply place the tip of your tongue behind your upper front teeth and exhale with your mouth open. Next, close your mouth and take a deep breath while counting slowly to four in your head. Hold this breath for a count of seven, and exhale slowly for eight. Repeat this pattern as many times as needed, continuing to bring your focus back to your breathing if it wanders.

FOUR ACTIONS FOR

BETTER SLEEP

1 CLEAN YOUR ROOM

There is a very strong correlation between a cluttered bedroom and a cluttered mind. Going to sleep in a clean bedroom can improve rest and reduce your mind from racing thoughts. Take the time to clean your bedroom and remove both visible and hidden clutter. It can also help your peace of mind to crawl into a neatly made bed at the end of the day.

2 LOSE THE ELECTRONICS

Blue light from televisions, computers, and mobile phones can significantly affect sleep patterns because they decrease the amount of melatonin produced by the body. Also, the idea of being accessible by text, email, or social media all night is a major stressor for many people. Put away your cell phone and other electronics an hour before going to sleep.

3 LIMIT CAFFEINE

High amounts of caffeine may cause nervousness and speed up heart rate, symptoms that are also felt during an anxiety attack. Those who have an underlying anxiety or panic disorder are especially at risk of overstimulation when overloading on caffeine. Limit your caffeine and energy drink use in the evenings.

4 LISTEN TO SOFT MUSIC

Some music is specifically designed to promote sound sleep and relaxation. By listening to soothing music before turning in for the night, you may find yourself in a more relaxed and calming state allowing you to more easily drift off into a deep and peaceful sleep.

PILLAR

NUTRITION

WHY IS FOOD SO IMPORTANT?

HOW TO EAT, FEEL & THINK CLEANER?

Breakfast like a King/Queen – Lunch like a Prince/Princess – Dinner like a Pauper.
Drink half your bodyweight in ounces of water each day.
Limit processed foods and sugar intake. The Standard American Diet (SAD) is deadly.
Do your best to avoid artificial sweeteners.
Avoid processed foods as much as possible. What we eat impacts what we think and how we feel. If you’re eating processed foods…you’re already doing too much processing. Limit fast foods as best you can.
Eat more natural; plant-based foods, fruits, and vegetables.
Eliminate all processed foods.

FOUR ACTIONS

FOR BETTER NUTRITION

1 EAT WHOLE FOODS

Increase whole food intake: Start by increasing your intake of whole foods such as fresh fruits, leafy green vegetables, lean meats, and whole grains. Aim to fill half of your plate with fruits and vegetables in every meal.

2 PORTION CONTROL

Watch serving sizes: It is helpful to learn the portion sizes of healthy foods by measuring them. Try to opt for smaller plates, bowls, and drinking cups, to have appropriate measurements. This can help regulate food intake and cut down on unwanted weight gain.

3 STAY HYDRATED

Drink more water: Drinking enough water can help manage hunger and cravings. Make sure to stay hydrated, opt for water over sugary drinks like soda or fruit juice, and also try to limit caffeine & alcohol consumption.

4 PLAN AHEAD

Plan meals ahead of time: Planning meals ahead of time and allocating your choices along with nutritional value can be very effective. That way, you can ensure that your meals are balanced and meeting all your nutritional needs.

PILLAR

EXERCISE

WHAT TO DO & WHEN TO EXERCISE?

If possible, get yourself moving early in the day. Waking up to a regular exercise routine is a fantastic way to promote healthy sleep at night. Adopting a regular and consistent daily fitness routine allows serotonin (neurotransmitter that effects our mood) levels to rise while cortisol (stress hormone) levels decrease, leading to a more level mood and reduced stress. Studies show morning workouts are more effective for regulating these hormones than those done later in the day.

WHAT IS THE BEST WORKOUT TO DO FOR ME?

The BEST workout is ALWAYS the one you enjoy and to do consistently.

SO WHERE DO I BEGIN?

Start off slowly and build gradually. Give yourself plenty of time to warm up and cool down with easy walking or gentle stretching.
Change things up when you need to.
Get creative with your exercise routines.
Always listen to your body.
Remain flexible in your approach.
Just get moving and RIGHT NOW IS THE ONLY PERFECT TIME TO BEGIN. Yes, let's repeat that: The perfect time is “RIGHT NOW!”
Recruit a workout partner or ask an expert for some help.

FOUR ACTIONS FOR

BETTER EXERCISE

SUPPORT

PILLAR

WHY GET SUPPORT?

Professional support can be instrumental in achieving your goals. Utilizing the services of a coach or mentor alongside your application to your work can provide valuable guidance, feedback, and resources that can enhance personal and professional development.

HOW DO I GET SUPPORT?

Studies have shown that having a strong support system has many positive health benefits, such as higher levels of well-being, better coping skills, and a longer and healthier quality of life. Social support can reduce depression and anxiety.

ARE YOU CREATING YOUR DESTINY AS A VENTURE WITH YOUR TREATMENT TEAM?

Self Advocacy – educating yourself on modalities for recovery.
Seeking nutrition info, personal training and exercise content.
Tracking your bloodwork and documenting medication changes on a spreadsheet for treatment professionals.
Engaging with doctors, therapists, coaches, and counselors.
Does your family and inner circle know your crisis plan? Who has your back? Who can you trust? What is your post-crisis plan?
Is your expression of faith and recovery allowing you to be of service?

FOUR ACTIONS FOR

MORE SUPPORT

PILLAR

SOCIAL

WHY BEING SOCIAL IS SO IMPORTANT?

Social interaction is vital for brain health. It also lowers your risk for dementia. Being Social also promote a sense of connection to the world, safety, belonging and security. It allows you to confide in like-minded individuals and allows them to confide in you. As social creatures, it’s vital for us to connect and support each other. When we grow in recovery and share with others, we experience the ultimate connection and high.

Conversely, social isolation has been proven to lead to depression, poor sleep quality, impaired executive function, accelerated cognitive decline, poor cardiovascular function and can weaken your immune system.

WHAT ARE SOME WAYS TO CONNECT WITH OTHERS AND BECOME MORE SOCIAL?

Recovery support groups, faith-based activities, social clubs.
Family & Friend interactions with proper boundaries set if needed.
Healthy use of social media and internet. Seek inspirational messages and share only the positive posts.
Stay Positive & Connected by saying hello and share a smile with strangers.. Smiles are truly contagious.
Share Your Story and be authentic with yourself and the world?

FOUR ACTIONS

TO BE

MORE SOCIAL

1 GET CONNECTED

Cultivate and maintain positive relationships with friends, family, acquaintances, or colleagues. Reaching out regularly and spending quality time with loved ones can benefit both your mental and physical health.

2 ENGAGE IN ACTIVITIES

Participate in activities and events that align with your personal interests, like playing a sport, joining a club, attending some interactive workshops, engaging in travel, etc. These fun-filled activities help form new networks and encourage a much greater involvement.

3 COMMUNICATION

Learn to communicate clearly and effectively when speaking with others, try to practice empathy so you can understand their perspectives and validate their feelings at all times.

4 GIVE TO LIVE

Volunteering or contributing to local communities or charities can have a positive impact on others' lives and also provide an opportunity to make new connections. This provides both intrinsic and extrinsic benefits, allowing you to impact others positively and forming social bonds.

PILLAR

POSITIVE SELF TALK

WHY BE POSITIVE?

Being positive is more about an overall perspective in life and the tendency to focus on all that we’re blessed with each day.

WHAT ARE SOME OF THE KEY TRAITS IN STAYING POSITIVE?

Stay Open & Optimistic: Looking at situations as opportunities for growth rather than problems can help cultivate a positive mindset.
Be Grateful: By cultivating a sense of gratitude and appreciating what one already has in life, individuals can improve their mental and emotional outlook and develop a more positive attitude.
Be Resilient: It involves being able to bounce back from difficult experiences and to mentally and emotionally adjust oneself to changes or unexpected events in a positive manner.

HOW DO I KEEP MYSELF POSITIVE?

Are you looking for the great in the world?
Limit news programming and negative social media content.
What are you nourishing your mind with?
Is your inner circle inspiring you to be your best self?
Get Inspired by Listening to inspirational podcasts and sharing what resonates most with you.
Make Gratitude lists and begin journaling your thoughts, feelings, and Life experiences.

FOUR ACTIONS FOR

POS SELF TALK

1 PRACTICE MINDFULNESS

Practicing mindfulness can help you become aware and conscious of your inner dialogue, and from there, start to shift any negative self-talk towards more positive ones by questioning what you are saying to yourself and providing counter arguments or evidence.

2 USE AFFIRMATIONS

Affirmations are positive statements that reinforce personal beliefs or goals. Examples include "I am capable," "I am worthy", “I trust myself”, “I am confident.” Repeating these statements regularly can help counteract negative thoughts and strengthen self-belief.

3 DROP THE NEGATIVE

4 GET SUPPORTED

Sharing and discussing your thoughts with someone else can help you gain a fresh perspective or assist in identifying negative thoughts that are destructive. Friends, family members, mentors or clinical experts in psychology are some examples who excellently support such discussions and might provide guidance.

PILLAR

SPIRITUALITY

WHAT IS IT TO BE SPIRITUAL?

Spirituality is a broad term that refers to a deep sense of connection to something greater than oneself. It is the search for meaning and purpose in life, often involving a belief in a higher power or force. Spirituality is often associated with religious beliefs and practices but can also be a more personal exploration of one’s beliefs and values. It may involve practices such as prayer or meditation, seeking guidance from spiritual leaders, engaging in acts of service, or connecting with nature or the universe. For many people, spirituality is a source of comfort, growth, and personal development. It can help individuals to find a sense of meaning and purpose in life, nurture their relationships, and cope with challenges and difficult experiences.

HOW TO CONNECT YOUR SPIRITUALITY?

Be active in your expression of faith
Practice meditation/prayer- centered breathwork.
Ask yourself: What altruistic practices are you incorporating to light your spirit?
How do you nourish your mind, body and spirit?
Listen to Daily Inspirational message.
Know there is NO chemical solution to a spiritual problem.

FOUR ACTIONS TO BECOME

MORE SPIRITUAL

1 PRACTICE MINDFULNESS

Practicing mindfulness involves focusing on the present moment and being aware of your thoughts, feelings, and sensations without judgment. This can help you learn more about yourself, develop greater self-awareness, and experience a greater sense of calm and inner peace.

2 FIND A COMMUNITY

Joining a community that shares your beliefs, values, or interests can provide support, friendship, and opportunities for growth. You can join a spiritual group like a church, meditation circle or connected networks to connect with like-minded people.

3 CULTIVATE GRATITUDE

Cultivating gratitude by regularly reflecting on what you are thankful for in life can have a profound effect on your overall sense of well-being and spiritual growth. Practicing gratitude helps to re-focus our thoughts towards positive and appreciative view of the world around us and in turn reducing negativity.

4 SERVE & SUPPORT

Engage in acts of service. Helping others in need is an essential component of many spiritual practices and can be an important way to strengthen spiritual bonds. Volunteering at a local charity organization, mentoring someone or engaging in social outreach activities are some examples that could fulfill this act.