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In this episode, we explore a new perspective on the often-overlooked importance of proper hydration. Going beyond the usual advice of drinking water, we delve into how consistent hydration supports the body's physiology, enhances healing in a biopsychosocial context, and helps maintain a sense of safety for the brain (aka brain retraining). The episode also provides practical tips and mindbody techniques to incorporate hydration into daily routines as a form of self-care and symptom management.

00:00 Introduction to Hydration and Chronic Pain

00:58 The Biopsychosocial Model of Healing

03:19 Personal Experiences with Dehydration

05:38 Hydration's Impact on the Nervous System

12:13 Practical Tips for Staying Hydrated

17:36 Hydration as a Healing Ritual

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Thanks for listening - I hope you found this helpful.
FIND ME HERE @ www.migraineoasis.com/linkinbio

Let's continue the conversation...COME SAY HI!
✅ INSTAGRAM: Follow Migraine Oasis @MigraineOasis
✅ FACEBOOK: Join our Community @MigraineOasis
✅ YOUTUBE: Watch us @MigraineOasis
____

Education and techniques discussed in this Podcast originate from many sources, countless hours of research, training, and self-healing unless otherwise noted.

Music credit: MomotMusic, Kyrylo Momot
___

Disclaimer: Information provided by Migraine Oasis & Karen Ash is for general informational & educational purposes only & is not a substitute for medical advice, psychotherapy, or counselling. Utilizing any of the education, strategies, or techniques in the podcast is done at your own risk. Consult with a physician before engaging in any suggested movements. If in immediate danger, call a local emergency number or go to the nearest emergency room.

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In this episode, we delve into a unique metaphor for healing: the Healing House. Join me to discover the 3 main 'Rooms' of the Healing House that make a big difference in our healing. I'll walk you through the rooms of Education, Perceived Danger, and Perceived Safety - with it's connecting rooms called Nervous System, Emotions, and Power. You'll discover how to navigating these spaces to guide you towards symptom reduction and a sense of well-being. Whether you are new to this concept or already on your healing journey, this episode offers a holistic and compassionate approach to reduce overehelm about the process and understand the main subjects needed to explore when healing from chronic pain and symptoms.

00:00 Introduction
01:10 The Healing House Metaphor
03:48 Exploring the Rooms: Education Room
04:38 Exploring the Rooms: Perceived Danger and Safety
06:24 Exploring the Rooms: Nervous System, Emotions, and Power
09:46 Navigating the Healing Journey
14:15 Personal Reflections and Final Thoughts
20:12 Conclusion and Encouragement

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My Resources:
✅ FREE GUIDE: "5 Things I Wish I Knew Sooner That Helped Me Finally End Chronic Migraine!"
✅ MINI-COURSE WAIT LIST: "Intro to MindBody Healing" Coming Soon - sign up to receive information on the next dates
✅ 1:1 COACHING: Book a FREE 25 Minute Consultation

____
Thanks for listening - I hope you found this helpful.
FIND ME HERE @ www.migraineoasis.com/linkinbio

Let's continue the conversation...COME SAY HI!
✅ INSTAGRAM: Follow Migraine Oasis @MigraineOasis
✅ FACEBOOK: Join our Community @MigraineOasis
✅ YOUTUBE: Watch us @MigraineOasis
____

Education and techniques discussed in this Podcast originate from many sources, countless hours of research, training, and self-healing unless otherwise noted.

Music credit: MomotMusic, Kyrylo Momot
___

Disclaimer: Information provided by Migraine Oasis & Karen Ash is for general informational & educational purposes only & is not a substitute for medical advice, psychotherapy, or counselling. Utilizing any of the education, strategies, or techniques in the podcast is done at your own risk. Consult with a physician before engaging in any suggested movements. If in immediate danger, call a local emergency number or go to the nearest emergency room.

Send us a text

In honour of Chronic Illness Recovery Day, let's talk about what recovering from migraine looks like. The discussion emphasizes the fact that recovery is unique to each of us. I talk about what recovery means to me, the importance of seeing recovery through a wider lens, The key components of recovery (including three key questions to ask yourself and Dr. Schubiner's 7 Fs to avoid). We talk about the truth behind recovery stories and finally why my new favorite phase is "I'm 100% imperfectly recovered".

Schedule a 25 min Free Consultation Call to discuss your recovery here

Migraine Oasis Blog Post on this topic

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00:00 Welcome and Global Acknowledgment
01:22 Connecting with the Community
02:29 Introduction to Chronic Illness Recovery Day
03:38 Defining Recovery
5:41 - 🔎 Three Questions to Ask Yourself About Your View on Recovery:
- Is what you're striving for helpful to your journey or putting an added layer of pressure on yourself?
- Would it serve you to identify smaller milestones or ways to recognize the glimmers of progress along the way in order to build upon a sense of achievement and safety?
- What mindset are you carrying as you move toward your goal?
08:12 Understanding Pain and Safety
12:29 - 🔑 Key Aspects to Reducing Symptoms:
🔑 understanding latest neuroscience of how pain works & becomes chronic
🔑 nervous system regulation
🔑 developing a felt sense of safety in the body
🔑 brain re-training (rewiring neural pathways)
🔑 emotional awareness and processing
🔑 reducing overwhelm, internalized pressure, and stress (in its many forms) to create a felt sense of safety.
14:21 🛑 Dr. Shubiner's Seven Fs to Avoid in Recovery: Fear, Focus, Fix, Frustration, Fighting, Figuring, Forlorn
17:34 The Truth About Recovery Stories
23:02 Personal Reflections on Recovery
26:00 - 📝 My list -How I know I've recovered
28:26 Resources and Support
31:14 Conclusion and Well Wishes

____
Thanks for listening - I hope you found this helpful.
FIND ME HERE @ www.migraineoasis.com/linkinbio

Let's continue the conversation...COME SAY HI!
✅ INSTAGRAM: Follow Migraine Oasis @MigraineOasis
✅ FACEBOOK: Join our Community @MigraineOasis
✅ YOUTUBE: Watch us @MigraineOasis
____

Education and techniques discussed in this Podcast originate from many sources, countless hours of research, training, and self-healing unless otherwise noted.

Music credit: MomotMusic, Kyrylo Momot
___

Disclaimer: Information provided by Migraine Oasis & Karen Ash is for general informational & educational purposes only & is not a substitute for medical advice, psychotherapy, or counselling. Utilizing any of the education, strategies, or techniques in the podcast is done at your own risk. Consult with a physician before engaging in any suggested movements. If in immediate danger, call a local emergency number or go to the nearest emergency room.

Send us a text

Are your symptoms “chronic”? What does that even mean—and why does it matter?

In this video, we unpack the difference between the traditional biomedical model and the mindbody (biopsychosocial) approach to defining chronic migraine. I'll breifly touch on what neuroplastic pain is, how nervous system dysregulation plays a role, and why persistence—not frequency—is the key factor for the mindbody approach. Most importantly, I'll touch on how chronic symptoms can be reversed.

If you've ever wondered, “Does this approach apply to me?” — this is for you.

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00:00 – 📍 Understanding Chronic Pain: An Introduction
00:25 – ⚕️ Traditional (Biomedical) Model vs. 🧠❤️ Mindbody (Biopsychosocial) Medicine
00:58 – 🌿 Holistic Approach to Chronic Pain
01:56 – 🔁 Importance of Persistence (Not Just Frequency)
03:22 – 🧠 Neuroplastic Pain Explained
04:09 – 🚨 Nervous System Dysregulation as a Root Cause
05:04 – 🧠💥 Brain's Role in Pain Perception
06:01 – 🔄 Reversing Neuroplastic Pain
06:50 – 💬 Final Thoughts and Encouragement

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My Resources:
✅ 1:1 COACHING: Book a FREE 25 Minute Consultation

✅ FREE GUIDE: "5 Things I Wish I Knew Sooner That Helped Me Finally End Chronic Migraine!"
✅ COURSE WAIT LIST: "Intro to MindBody Healing" Coming Soon - sign up to receive information on the next dates

____
Thanks for listening - I hope you found this helpful.
FIND ME HERE @ www.migraineoasis.com/linkinbio

Let's continue the conversation...COME SAY HI!
✅ INSTAGRAM: Follow Migraine Oasis @MigraineOasis
✅ FACEBOOK: Join our Community @MigraineOasis
✅ YOUTUBE: Watch us @MigraineOasis
____

Education and techniques discussed in this Podcast originate from many sources, countless hours of research, training, and self-healing unless otherwise noted.

Music credit: MomotMusic, Kyrylo Momot
___

Disclaimer: Information provided by Migraine Oasis & Karen Ash is for general informational & educational purposes only & is not a substitute for medical advice, psychotherapy, or counselling. Utilizing any of the education, strategies, or techniques in the podcast is done at your own risk. Consult with a physician before engaging in any suggested movements. If in immediate danger, call a local emergency number or go to the nearest emergency room.

Send us a text

In this episode, host Karen Ash welcomes Anna Holzman—a licensed psychotherapist, certified life coach, and expert in nervous system healing, trained in Somatic Experiencing, Pain Reprocessing Therapy, and Nonviolent Communication. Over the past five years, Anna has helped hundreds of people heal from chronic pain by rewiring their nervous systems and reclaiming their innate resilience. Now, she uses those same tools to help high-level creatives and entrepreneurs melt through fear, expand their impact, and own their voice with confidence.

Anna shares her powerful recovery story from chronic migraine, shaped by years of high-pressure work environments, perfectionism, and internalized stress. Through personal insight and science-backed tools like the Curable App, journaling, and self-compassion, Anna redefined what it means to heal. She walks us through the four key turning points in her recovery and offers practical strategies to calm the nervous system, shift out of fear, and cultivate safety.

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00:00 – 🧑‍⚕️ Meet Anna Holzman: Therapist, coach & nervous system expert
02:00 – 🧠 Anna’s first migraine: High stress, high stakes
07:00 – 📱 Discovering the Curable App & mindbody healing
10:00 – ⚠️ The Stress Component: Why It Can Feel Dismissive
13:30 – 🔄 The 4 Turning Points in Recovery
14:00 – 🚨 Understanding pain as a danger signal, not damage
16:00 – ✍️ Journaling for emotional release
18:00 – 🎯 Letting go of healing perfectionism & self-judgment
21:00 – 🌟 What recovery really means: “100% imperfectly recovered”
23:00 – 👩‍🎨 Life after pain: Owning your voice & embracing visibility
26:00 – 💊 Letting go of medication shame
29:00 – 🧰 A lifelong toolkit for nervous system resilience
31:00 – 🔗 Where to find Anna & her visibility workshop
31:10 – 🫶 Final Thoughts and Encouragement

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🔗 CONNECT WITH ANNA HOLZMAN
🌐 www.annaholtzman.com
📸 IG: www.instagram.com/anna_holtzman/
Free workshop: www.annaholtzman.com/beseen

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Resources Mentioned:
✅ Curable App - Get a FREE 6-Week Trial - Contact me at karen@migraineoasis.com for a QR Code
✅ Nicole Sachs, LCSW: Podcast ""The Cure For Chronic Pain"", www.yourbreakawake.com

____
Thanks for listening - I hope you found this helpful.
FIND ME HERE @ www.migraineoasis.com/linkinbio

Let's continue the conversation...COME SAY HI!
✅ INSTAGRAM: Follow Migraine Oasis @MigraineOasis
✅ FACEBOOK: Join our Community @MigraineOasis
✅ YOUTUBE: Watch us @MigraineOasis
____

Education and techniques discussed in this Podcast originate from many sources, countless hours of research, training, and self-healing unless otherwise noted.

Music credit: MomotMusic, Kyrylo Momot
___

Disclaimer: Information provided by Migraine Oasis & Karen Ash is for general informational & educational purposes only & is not a substitute for medical advice, psychotherapy, or counselling. Utilizing any of the education, strategies, or techniques in the podcast is done at your own risk. Consult with a physician before engaging in any suggested movements. If in immediate danger, call a local emergency number or go to the nearest emergency room.

Send us a text

Join me as I reflect on the five-year journey since I went on sick leave due to all of the physical and cognitive effects of burnout, and other chronic pain and symptoms. In this episode, I dive deep into the lessons learned about self-awareness, what was under my perfectionism, the forms of stress I didn't recognize, and the importance of self-compassion through it all. I share personal experiences about overcoming overwhelm, recognizing the mind-body connection, and the steps I took towards healing, including the significance of mindset and surrounding oneself with a supportive community. Whether you're dealing with migraines, burnout, or stress-related illness, I hope my story provides insight and encouragement for your own healing journey.

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00:00 Introduction: Five Years Since Sick Leave
00:42 Struggles and Transition
01:27 Facing Stress and Burnout
04:07 Lessons from Burnout
07:43 Honest Self-Awareness
10:02 No such thing as perfect
10:59 The Power of Mindset
15:30 Building a Support System
17:22 Importance of Listening to Your Body
19:02 Your Needs Matter
21:18 The Importance of Small Actions
23:02 Getting Comfortable Sitting In The Unknown
23:43 Understanding the Nervous System States
25:05 Stress Comes in MANY Forms
26:22 Self-Compassion is So Neccessary
27:54 Conclusion: Reflecting on the Journey

____
Thanks for listening - I hope you found this helpful.
FIND ME HERE @ www.migraineoasis.com/linkinbio

Let's continue the conversation...COME SAY HI!
✅ INSTAGRAM: Follow Migraine Oasis @MigraineOasis
✅ FACEBOOK: Join our Community @MigraineOasis
✅ YOUTUBE: Watch us @MigraineOasis
____

Education and techniques discussed in this Podcast originate from many sources, countless hours of research, training, and self-healing unless otherwise noted.

Music credit: MomotMusic, Kyrylo Momot
___

Disclaimer: Information provided by Migraine Oasis & Karen Ash is for general informational & educational purposes only & is not a substitute for medical advice, psychotherapy, or counselling. Utilizing any of the education, strategies, or techniques in the podcast is done at your own risk. Consult with a physician before engaging in any suggested movements. If in immediate danger, call a local emergency number or go to the nearest emergency room.

Send us a text

In this episode, I share how the false belief that my genetic makeup had sealed my fate deeply affected my life choices. We’re often told that migraine, depression (a common sidekick to chronic pain), and other dis-eases are due to our genetics. But decades of research in epigenetics have shown that while certain genes can be activated, they can also be silenced—essentially turned off—so symptoms can be reversed.

I’m passionate about raising awareness of this, especially for those in their childbearing years who feel trapped in a life sentence of chronic pain. I discuss how environmental factors and life stressors influence gene expression and debunk the myth of being predestined for certain genetic conditions.

I also open up about my personal journey, and how understanding epigenetics and neuroplasticity helped me reclaim control over my health. This episode is for anyone who feels held back by a genetic diagnosis, offering hope and practical insights on how to alter the course of their symptoms. Tune in to discover the power of epigenetics and neuroplasticity—and how you can take charge of your wellbeing.

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00:00 Introduction and Trigger Warning
00:23 Understanding Epigenetics and Migraines
01:21 Personal Struggles with Depression & Genetic messaging
03:52 Challenging Genetics as Your Fate
04:27 The Power of Neuroplasticity
04:56 The Words We Use Matter
07:03 Full Quote by Dr. Schubiner - Not All Genes Are Created Equal
07:20 Genetic Tendency Of Migraine Can Be Turned Off
07:54 Factors Affecting Gene Expression
08:49 Final Thoughts and Empowerment

_____
Resources:
✅ FREE GUIDE: "5 Things I Wish I Knew Sooner That Helped Me Finally End Chronic Migraine!"
✅ MINI-COURSE WAIT LIST: "Intro to MindBody Healing" Coming Fall 2024 - sign up to receive information on the next dates
✅ 1:1 COACHING: Book a FREE 25 Minute Consultation

____
Thanks for listening - I hope you found this helpful.
FIND ME HERE @ www.migraineoasis.com/linkinbio

Let's continue the conversation...COME SAY HI!
✅ INSTAGRAM: Follow Migraine Oasis @MigraineOasis
✅ FACEBOOK: Join our Community @MigraineOasis
✅ YOUTUBE: Watch us @MigraineOasis
____

Education and techniques discussed in this Podcast originate from many sources, countless hours of research, training, and self-healing unless otherwise noted.

Music credit: MomotMusic, Kyrylo Momot
___

Disclaimer: Information provided by Migraine Oasis & Karen Ash is for general informational & educational purposes only & is not a substitute for medical advice, psychotherapy, or counselling. Utilizing any of the education, strategies, or techniques in the podcast is done at your own risk. Consult with a physician before engaging in any suggested movements. If in immediate danger, call a local emergency number or go to the nearest emergency room.

Send us a text

Welcome to Series on Emotions! In this episode, I look at an often-overlooked emotion of shame and its impact on our mental and physical well-being. I share insights from a recent coaching session that included a powerful technique called the 'Three Rs' method (Recognize, Reflect, Redirect) to reframe thoughts and beliefs. There are many similar techniques with different names, Catch-Challenge-Change being another. Discover how our perceptions (both internal and external) influence our sense of self-worth and learn practical steps to release shame, foster self-compassion, and how this can ease chronic pain and symptoms. Join me as I explore the mindbody connection and offer tools to help you heal emotionally and physically.

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00:00 Understanding Shame: An Introduction
02:05 The Evolutionary Roots of Shame
03:30 Personal Experiences and Reflections on Shame
04:31 The Work of Byran Katie & Cognitive Behavioral Therapy (CBT)
07:27 The Three Rs Technique
11:51 Reality Check and Self-Compassion
15:08 Releasing Shame from the Body
15:58 Final Thoughts and Support
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REFERENCES:
- The Work by Byran Katie - https://thework.com/instruction-the-work-byron-katie/
- Cognitive Behavior Therapy (CBT): https://www.psychologytoday.com/us/basics/cognitive-behavioral-therapy?msockid=0c1d2b4f646864b6006f3bfb65996508

____
Thanks for listening - I hope you found this helpful.
FIND ME HERE @ www.migraineoasis.com/linkinbio

Let's continue the conversation...COME SAY HI!
✅ INSTAGRAM: Follow Migraine Oasis @MigraineOasis
✅ FACEBOOK: Join our Community @MigraineOasis
✅ YOUTUBE: Watch us @MigraineOasis
____

Education and techniques discussed in this Podcast originate from many sources, countless hours of research, training, and self-healing unless otherwise noted.

Music credit: MomotMusic, Kyrylo Momot
___

Disclaimer: Information provided by Migraine Oasis & Karen Ash is for general informational & educational purposes only & is not a substitute for medical advice, psychotherapy, or counselling. Utilizing any of the education, strategies, or techniques in the podcast is done at your own risk. Consult with a physician before engaging in any suggested movements. If in immediate danger, call a local emergency number or go to the nearest emergency room.