How to live with more JOY

Written By Hannah Woebkenberg

As a doctor working in the ER, I see so many humans overwhelmed by stress and anxiety seeking help with not just their physical body but also their mental and spiritual well-being. I have created this handout that includes many measures I have taken in my own life to be able to stay resourced and balanced. Through this share, I hope to empower people with tools and resources to find more joy and ease in life.


Managing daily stress and life. 

Everyone experiences stress and anxiety at one time or another. Stress is a response to a threat in a situation while anxiety is a reaction to the stress.  Whether in good times or bad, most people say that stress interferes at least moderately with their lives. Chronic stress can affect your health, causing symptoms from headaches, high blood pressure, and chest pain to heart palpitations, skin rashes, loss of sleep among other symptoms.

You can learn how to reduce the impact of stress and manage your symptoms through the following measures. 

  • Movement practice

    • Often we hold stress in our physical body.  It can be helpful to move the body with intention imagining all the stress is falling away as you move your body. 

    • Start a regular practice of a movement practice you enjoy

      • examples: Yoga, exercise, sports, dance

  • Breathe

    • Breathwork exercises/practice- Breath brings us back into our body, making us more aware of the present moment, aiding in clearing the mind of worries and thoughts, furthermore relaxing the body and mind.

      • Diaphragmatic breathing- Breathe into the abdomen, not just in the chest. When the hand is placed on the abdomen, with breath you should see it rise. 

      • ex: Coherent breathing- 5 breaths/minute. in for count of 6, exhale for count of 6. 

      • ex: Alternate nostril breathing-With your finger, occlude one nostril during inhale and occlude the opposite during exhale. 

      • ex: Box breathing- In for 4 sec, hold 4 seconds, out 4 seconds, hold 4 seconds

      • ex: To help with sleep- Inhale for count of 4, exhale count of 8

      • For each example, set a goal of 10 consecutive uninterrupted breaths. Once that is easeful, increase to 15 to 20, etc

  • Meditation/mindfulness

    • Guided meditations from youtube- try short ones first, choose one that sounds nice to you. 

      • ie: Honestguys

      • ie: Paul santisi- affirmation based

    • Movement-based meditations

      • Osho active meditations

    • Vipassana- 10 day silent meditation course in person

    • Meditation apps

      • Smiling Mind (free) (good for young people_

      • Stop breath and think (free)

      • Breathe

      • 10% happier

      • the Mindfulness app

  • Tapping-  (EFT) Emotionally Focused Therapy

Balance self:

  • Create and recite daily intentions/affirmations/mantras (who do you want to be? Who is your healthiest version of self?)

    • Start with “I”

    • Speak it out loud with intent 

    • Consider looking at self in mirror when speaking them

    • Examples:

      • I am whole, perfect, strong, loving, harmonious and happy 

      • I have the right to be here

      • I am thankful

      • I am forgiving

      • I love myself and I love all others

      • I am guided and lead by my higher self, inner wisdom and inner strength

  • Mindfully eating

    • Treat your body as your vehicle in this experience---put clean and pure fuel into your body

    • Decrease consumption of foods that have chemicals, unknowns or animal products that have been tortured or drugged

    • Know what you are putting into your body- cook from whole foods and be mindful to have a balanced amount of protein, healthy fats, vegetables, vitamins and nutrients.

    • Appreciate the food before consuming.

  • Thank your body

    • Self care practices- self massage, bath soaks, oilination, stretching

  • Smile practice-stare at self in mirror or on iphone camera for 20 min each day

    • has been used to treat depression, anxiety, pain

  • Connect through nature

    • Grounding

    • Observe plants/animals/insects


Balance your perspective

  • Rebalance perspective of the world outside you

    • We are over exposed to negative news

    • Watch less news, less tv, less social media

    • Read positive news stories:  https://www.goodnewsnetwork.org/

  • Retrain mind to choose the perspective that aids in your growth and wellness

    • Example:

      • My parents gave me up as a baby and therefore I am not wanted. 

      • My parents gave me up as a baby because they were going through their own issues and wanted to give me a better chance at a healthier childhood than they thought they could provide.  

  • Gratitude practice

    • Set a few minutes each day to focus on what you are grateful for.  Write them down, speak them outloud or share them with others. 

  • Help someone else

    • Helping others not only supports community but also causes a release in oxytocin which has been shown to boost your mood and counteracts the effects of cortisol (the dreaded stress hormone)

    • Find an elder, friend, neighbor or stranger that you can help in small easeful ways...opening the door, picking up groceries, taking dog on a walk, etc.  



Work through old issues:

-if you hold onto old traumas and let it destroy your mind, body or spirit you lose and that trauma wins. 

-if you let go of these traumas, YOU WIN!

-forgiveness is for you not for those you are forgiving. Forgiveness allows you to release the trauma and leave it behind as you move forward


Sincerely and lovingly,

Dr. Hannah Woebkenberg, MD

updated 1/1/2023


Hannah Woebkenberg
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