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Introducing a new online course from Donna Jackson Nakazawa

“Donna Jackson Nakazawa’s new course comes just in time to soothe our minds and bodies.”
—Jane Stevens​, ​founder, publisher​, ​
ACEs Connection, California

Your Healing Narrative: Write-to-Heal With Neural Re-NarratingTM

A powerful Neural Re-Narrating™️ program using science-based writing-to-heal and mindfulness techniques to help you recognize and override your brain’s old thought patterns, creating a new, transformative healing narrative to help you flourish in your life, even in the face of adversity.

For Young Women and Girls

Donna Jackson Nakazawa

Donna Jackson Nakazawa is an award-winning journalist and internationally recognized speaker exploring the intersection of neuroscience, immunology and human emotion. She is the author of six books, including her latest, The Angel and the Assassin: The Tiny Brain Cell that Changed the Course of Medicine. Her mission is to translate the latest science to help those suffering from chronic conditions find hope and healing.

About Donna | Speaking

More Books by Donna Jackson Nakazawa

Donna Jackson Nakazawa
Donna Jackson Nakazawa2 days ago
The pandemic has caused a parenting crisis. Parents feel overwhelmed given the demands and stressors of pandemic life. Parents with developmental trauma may find it harder to modulate their own anxiety, fear, and over-reactivity in response to stressful parenting moments.
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When caregivers feel overwhelmed they often get out of synch with their child’s needs (they can’t soothe their child because they are so busy soothing their own anxiety or fear). When a parent is flooded with reactivity a child learns, “mommy/daddy can’t help me.”
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Safe attachment bonds are key to children’s health across the lifespan. Well-regulated adults are able to respond to stressful moments in ways that ensure kids aren’t caught up in fight/flight/freeze, and are able to go through both halves of the stress cycle (moving from fight-flight-freeze to rest, digest, and relaxation), allowing the amygdala to calm down, and the immune system (in both body and brain) to return to a state of homeostasis.
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Parents need more skills, resources and strategies to help them as they strive to help kids thrive, especially as we emerge from the pandemic. The presence or absence of adequate adult support can make a profound difference in determining whether childhood stressors are tolerable or toxic.

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If you’re dealing with unresolved childhood trauma or feeling chronically stressed and want to learn how to rewire your brain for health and build resilience back into your life, then click the link in my bio for my books and courses ❤️.

Thank you for being part of our community ❤️ Content by @donnajacksonnakazawaauthor
Donna Jackson Nakazawa
Donna Jackson Nakazawa4 days ago
𝘔𝘺 𝘭𝘪𝘧𝘦 𝘩𝘢𝘴 𝘣𝘦𝘦𝘯 𝘧𝘪𝘭𝘭𝘦𝘥 𝘸𝘪𝘵𝘩 𝘵𝘦𝘳𝘳𝘪𝘣𝘭𝘦 𝘮𝘪𝘴𝘧𝘰𝘳𝘵𝘶𝘯𝘦; 𝘮𝘰𝘴𝘵 𝘰𝘧 𝘸𝘩𝘪𝘤𝘩 𝘯𝘦𝘷𝘦𝘳 𝘩𝘢𝘱𝘱𝘦𝘯𝘦𝘥. — Michel de Montaigne

#4 on the list of 8 𝘗𝘰𝘸𝘦𝘳𝘧𝘶𝘭 𝘏𝘦𝘢𝘭𝘪𝘯𝘨 𝘛𝘰𝘰𝘭𝘴 𝘵𝘰 𝘖𝘷𝘦𝘳𝘤𝘰𝘮𝘦 𝘛𝘳𝘢𝘶𝘮𝘢: 𝑴𝒊𝒏𝒅𝒇𝒖𝒍𝒏𝒆𝒔𝒔 𝑴𝒆𝒅𝒊𝒕𝒂𝒕𝒊𝒐𝒏 (𝑴𝑴).
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Our mental lives are primarily spent in the "non-present". Research shows that although 70% of our day is relatively good, 28% of it neutral, and only about 2% of what happens to us actually bad, we think about that negative 2% almost all of the time; it's what we ruminate over as we shower, drive, and fall asleep.
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The good news? We can change the automatic way our minds have learned to react. MM is a way of paying attention in the present moment — watching the quality of our experience — deliberately and non-judgmentally. The point is to notice and name what is happening in the body and mind without trying to change it. This helps to dismantle our habitual cognitive patterns. As we change our thought habits, we change our view from the inside-out. And then the entire way we see our world changes.
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This doesn't mean that the stressors go away. It doesn't mean that we don't take action and do what needs to be done. It just means we handle stressful situations as they arise with more awareness and creativity.
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Research on MM gives us hope that we can intervene, stop our mental chatter, engage in what's really happening right now, and feel contentment & joy. It tells us that much of our unhappiness — regrets about the past, disappointments about the present, fear about the future — is constructed by the mind. Composed by us. And therefore manageable by us. How inspiring!
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What MM practices have helped you the most? Share in comments👇

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If you’re dealing with unresolved childhood trauma or feeling chronically stressed and want to learn how to rewire your brain for health and build resilience back into your life, click the link in my bio for my books and courses ⬆️

Thank you for being part of our community ❤️ Content by @donnajacksonnakazawaauthor
Donna Jackson Nakazawa
Donna Jackson Nakazawa6 days ago
𝘍𝘰𝘳 𝘵𝘩𝘦 𝘵𝘩𝘪𝘯𝘨𝘴 𝘸𝘦 𝘩𝘢𝘷𝘦 𝘵𝘰 𝘭𝘦𝘢𝘳𝘯 𝘣𝘦𝘧𝘰𝘳𝘦 𝘸𝘦 𝘤𝘢𝘯 𝘥𝘰 𝘵𝘩𝘦𝘮, 𝘸𝘦 𝘭𝘦𝘢𝘳𝘯 𝘣𝘺 𝘥𝘰𝘪𝘯𝘨 𝘵𝘩𝘦𝘮. — Aristotle

Throughout my own healing journey, I've learned the importance of having a daily practice. Without practicing the tools in my toolbox, I wouldn't have the ability to effectively use them to keep a sense of equilibrium when adversity, stress, or the next health-related crisis (for myself, or someone I love) strikes. My go-to: expressive writing: asking myself questions and answering with whatever emerges in response, letting the complexity of my feelings arise, until, at last, my head feels clear, and my nervous system calms down. Try it!

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If you’re dealing with unresolved childhood trauma or feeling chronically stressed and want to learn how to rewire your brain for health and build resilience back into your life, then click the link in my bio for my books and courses ❤️.

Thank you for being part of our community ❤️ Content by @donnajacksonnakazawaauthor
Donna Jackson Nakazawa
Donna Jackson Nakazawa1 week ago
The pandemic has been like pouring gasoline on an already burgeoning mental health crisis of skyrocketing rates of teen depression and anxiety.
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Kids have not been okay for a while now. Between 2010 – 2013 the rate of children diagnosed with anxiety disorders rose 72%; depression 47%. In 2017, a survey of 32 U. S. pediatric hospitals revealed the percent of children/teens hospitalized for suicidal thoughts/actions 𝒅𝒐𝒖𝒃𝒍𝒆𝒅 in the past decade.
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The pandemic has accelerated this trend: rates of suicidal thinking and behavior among youth increased a staggering 25% in 2020 as compared to 2019.
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The number one protective factor is consistent, reliable, supportive relationships with caring adults. Data shows us that children and teens find "resiliency" because an adult provides an environment in which they feel known, validated, seen, safe. Often this is a parent, but it can be a grandparent, mentor, teacher, school counselor, coach, social worker, therapist, practitioner, or anyone in a child/teen's life.
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The incredibly popular rapper, Logic, once released a rap song titled, "1-800-273-8255". By doing so, he made the National Suicide hotline number famous as he talked about issues of mental health and suicide - a cause he championed throughout his career.
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Most adults lack the "cool factor" of Logic (I'll speak for myself), but we don't have to be cool to help kids feel they matter. And we don’t have to be a therapist to be “therapeutic” in a child’s life. Even decades later individuals recall who made them feel safe, seen, and known when they were young, even if it was an adult with whom they interacted for a short period of time in their lives. We can all be that person in a child's life.

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If you’re dealing with unresolved childhood trauma or feeling chronically stressed and want to learn how to rewire your brain for health and build resilience back into your life, then click the link in my bio for my books and courses ❤️.

Thank you for being part of our community ❤️ Content by @donnajacksonnakazawaauthor
Donna Jackson Nakazawa
Donna Jackson Nakazawa2 weeks ago
Next up on the list of 8 𝘗𝘰𝘸𝘦𝘳𝘧𝘶𝘭 𝘏𝘦𝘢𝘭𝘪𝘯𝘨 𝘛𝘰𝘰𝘭𝘴 𝘵𝘰 𝘖𝘷𝘦𝘳𝘤𝘰𝘮𝘦 𝘛𝘳𝘢𝘶𝘮𝘢: #3 → 𝐁𝐫𝐞𝐚𝐭𝐡 𝐖𝐨𝐫𝐤
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One of the ways body and brain communicate is through the breath. Messages rise from the body to tell the brain if we're safe or not safe, and the brain sends messages to the body about whether we need to prepare for potential threats.
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If your breath is shallow, or coming quickly, as it is when you're stressed, the brain gets the message to act and respond as if you’re in physical danger. Respiratory messages take top priority when it comes to getting the brain’s attention. We take in 25,000 breaths a day!
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Breath Work can help us to regulate our inner states, and enhance and repair the connection between our minds and our bodies, helping to restore a strong, interior sense of self, which is critically important in healing.
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There are many medications that try to dampen down the sympathetic nervous system (fight-flight-freeze), but there is no medication that boosts the parasympathetic nervous system (rest, digest, a return to homeostasis).
Slow, deep breathing naturally boosts the parasympathetic nervous system. It's really nature’s best and oldest medicine with – zero side effects.
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According to research, the most beneficial breath sequence for stimulating the positive healing power of the parasympathetic nervous system (PNS), calming your brain and body, and managing anxiety is breathing in for 5½ seconds and breathing out for 5½ seconds. Lengthening the exhale so that it's longer than the inhale can also be really helpful when feeling anxious.
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In addition to the many resources for Breath Work available online & within the community, my online writing-to-heal and Neural Re-Narrating™ course dives deep into breath techniques that help quiet the nervous system. Link in bio ⤴️

What's your most useful Breath Work technique? Please let me know in the comments below 👏

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If you’re dealing with unresolved childhood trauma or feeling chronically stressed and want to learn how to rewire your brain for health and build resilience back into your life, then click the link in my bio for my books and courses ❤️.

Thank you for being part of our community ❤️ Content by @donnajacksonnakazawaauthor
Donna Jackson Nakazawa
Donna Jackson Nakazawa2 weeks ago
As the collective hum of humanity-on-the-move gets louder, and life seems to be speeding up, increasingly I am reminded to slow down and create time for mindful meditation and stillness practice. Doing this allows me to adjust my lenses (frequently) as I continue to digest & process the enormity of the pandemic's effects, individually, nationally & globally - and consider how to incorporate the experiences and lessons into the emerging "new normal".

What helps you make sense of it all? I'd love to hear from you below👇

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If you’re dealing with unresolved childhood trauma or feeling chronically stressed and want to learn how to rewire your brain for health and build resilience back into your life, then click the link in my bio for my books and courses ❤️.

Thank you for being part of our community ❤️ Content by @donnajacksonnakazawaauthor
How adverse childhood experiences or ACEs impact your current wellbeing - Often, people who have a history of trauma in childhood find themselves struggling to flourish in adulthood. Trauma affects the brain in ways that can make you more likely to experience difficulty when faced with emotionally stressful and demanding situations in your relationships, at work, and as a parent. Throughout my life, both growing up and as … Continue reading How adverse childhood experiences or ACEs impact your current wellbeing
How to care for yourself during difficult times - Many people with #ACE’s (Adverse Childhood Experiences) are finding that the early #trauma and sense of unsafety they endured growing up are being re-triggered during these fear-laden times, amidst the #Covid #pandemic, political upheaval, and feeling isolated. Stress and uncertainty can trigger old, sticky feelings of fear, anxiety, or loss from long ago and bring … Continue reading How to care for yourself during difficult times
Paperback Release of The Angel and the Assassin: The Tiny Brain Cell that Changed the Course of Medicine - When I sat down in my attic to write THE ANGEL AND THE ASSASSIN: The Tiny Brain Cell that Changed the Course of Medicine, I never imagined that it would be so needed in our world! 2020 has been chock-full of adversity, uncertainty and distress on so many levels: the worst pandemic in a hundred … Continue reading Paperback Release of The Angel and the Assassin: The Tiny Brain Cell that Changed the Course of Medicine
Quiet Your Body and Mind - Hello Friends. As a SciComm journalist with 30 years of reporting and 6 books under my belt, which focus on how our stress response governs our immune health, I’ve been thinking about what I have learned, and how I might help you quiet your body and mind during this #pandemic.
Big Women, Little Women, Small Oscars - The Oscars are this Sunday, and as war movies and films about repressed male feelings take center stage, I’ve been thinking about why Greta Gerwig’s Little Women had me wiping away tears during the last 30 minutes of the film – something that also happened to me while watching another Gerwig film, Lady Bird.
The Angel and the Assassin: The Tiny Brain Cell that Changed the Course of Medicine – now available everywhere! - Dear Readers, Friends, All,  I’m thrilled to announce that THE ANGEL AND THE ASSASSIN: The Tiny Brain Cell that Changed the Course of Medicine in now on bookshelves and available everywhere! When I first told you, my readers, that I was setting out to tell the story of these tiny brain cells, microglia (remember that name!) … Continue reading The Angel and the Assassin: The Tiny Brain Cell that Changed the Course of Medicine – now available everywhere!
The Angel and The Assassin: Book Launch and Tour Info - Dear all, The Angel and the Assassin: The Tiny Brain Cell that Changed the Course of Medicine will be out in just 6 days! If you haven’t yet, I hope you’ll consider pre-ordering from your local bookstore or seller of your choice! You can also check out this review in Kirkus, or read the prologue … Continue reading The Angel and The Assassin: Book Launch and Tour Info
The Angel and the Assassin: The Tiny Brain Cell that Changed the Course of Medicine - My new book, THE ANGEL AND THE ASSASSIN: THE TINY BRAIN CELL THAT CHANGED THE COURSE OF MEDICINE will be out in just 2 months, on January 21st, 2020! After two years of reporting, researching, writing, factchecking, I can’t wait to share it with you!
Why We Need to Talk About the Unique Biological Effects of #ToxicChildhoodStress and #FemaleAdversity on Women’s Bodies and Brains. - The Female Body and Brain on Toxic Stress (CRUCIAL NOTE HERE BEFORE YOU READ: Boys’ immune systems become dysregulated in response to #toxicstress too, and that leads to disease and changes to the brain that we also need to talk about more openly AND compassionately. Today I’m focusing on girls’ unique immune response to #toxicstress.) … Continue reading Why We Need to Talk About the Unique Biological Effects of #ToxicChildhoodStress and #FemaleAdversity on Women’s Bodies and Brains.
Why Girls Who Face Toxic Stress are More Vulnerable to Adult Illness: The Shocking Relationship Between Being Female, #ACEs, Autoimmune Disease and Depression - Hi All, This blog is about WHY Adverse Childhood Experiences are a #METOO ISSUE. I want to talk about how and why toxic childhood stress – also as #ACEs — is a #metoo issue of the greatest magnitude. For girls and for the adult women they become. One thing readers know about the work I … Continue reading Why Girls Who Face Toxic Stress are More Vulnerable to Adult Illness: The Shocking Relationship Between Being Female, #ACEs, Autoimmune Disease and Depression
Female Adversity: The Female Body and Brain on Toxic Stress - Hi All, Three things I wanted to let you know about: later this weekend I’ll be posting a three part essay about women, toxic stress, and the female immune system — and why this topic matters now more than ever (more on that below!); an update on my next book, The Angel and the Assassin; and … Continue reading Female Adversity: The Female Body and Brain on Toxic Stress
Hope You’ll Come Say Hi at One of My Upcoming Talks - Hi Friends: First I want to say a heartfelt thank you to the hundreds of women who reached out to me, offering to be interviewed for my next book, THE ANGEL AND THE ASSASSIN: The Tiny Cell That Changed the Course of Medicine, and Gives us a Radically New Way of Looking at Human Well-Being, which … Continue reading Hope You’ll Come Say Hi at One of My Upcoming Talks
Want to Be Part of My Next Book Project? - Hello friends: For my next book, I’m interviewing women and young adults experiencing mood, anxiety and/or learning/cognitive issues, who are curious about the concept that brain based symptoms have neurobiological, immunological, physical roots. If you are, or know, a woman in mid-life, for whom this resonates, and are in an extended family that faces depression, … Continue reading Want to Be Part of My Next Book Project?
How to Win The Doctor Lottery - Hi All, and Happy Spring! I’m proud to share this very personal essay I wrote for the April 2017 issue of the journal, Health Affairs, “How to Win The Doctor Lottery: Not every doctor-patient encounter is healing, and it can seem a game of chance. One patient explores what it takes to win.” Or, if … Continue reading How to Win The Doctor Lottery
Childhood Trauma Leads to Lifelong Chronic Illness — So Why Isn’t the Medical Community Helping Patients? - Hi All, I hope you’ll enjoy this essay I wrote for Huffington Post, “Childhood Trauma Leads to Adult Chronic Illness — So Why Isn’t the Medical Community Helping Patients?” I put my heart into it. My team has also gathered some of readers’ favorite articles and video clips in which I address the link between … Continue reading Childhood Trauma Leads to Lifelong Chronic Illness — So Why Isn’t the Medical Community Helping Patients?
Updates and Reader Feedback! - Hi All, I wanted to update you on recent events, and ask for a bit of advice as my team gears up for the paperback release of Childhood Disrupted: How Your Biography Becomes Your Biology, And How You Can Heal — which will be out on July 26th. Earlier this week I was happy and … Continue reading Updates and Reader Feedback!
Paperback Giveaway! - In two weeks (July 26th) Childhood Disrupted will be out in paperback! To help spread the word about how the book can help individuals who are suffering find healing, our team is offering a free book giveaway! Three winners will receive a free signed copy and a second free copy for a friend! Here’s how … Continue reading Paperback Giveaway!
Early Trauma and Adult Chronic Illness — VoiceAmerica Talk Radio - Why do childhood traumas — like being frequently put down, losing a parent, living with a mom or dad who is depressed, or alcoholic, emotional neglect, and other early adversities — leave permanent physical “fingerprints” on our brains? In this VoiceAmerica Talk Radio interview, I share my thoughts with host Katherine Vox about the link … Continue reading Early Trauma and Adult Chronic Illness — VoiceAmerica Talk Radio
How Adverse Childhood Experiences Affect Adult Illness - Hi All, Here is a recent video interview, in which I share my thoughts on How Adverse Childhood Experiences Affect Adult Illness, why our new understanding of this science must change the way we do medicine, and why I wrote my book, Childhood Disrupted. Produced by Studio4. Hope you’ll enjoy! Donna
Childhood Disrupted – Pub Date Has Arrived! - I can’t believe it’s finally here: Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal hit stores yesterday and has been steadily climbing on Amazon (as of this afternoon, it was the #1 best-seller in Developmental Psychology and #787 overall!) and gaining traction on Facebook, Twitter, Reddit, and various news outlets, … Continue reading Childhood Disrupted – Pub Date Has Arrived!
Is depression caused by inflammation? - Increasingly doctors are looking at depression as an inflammatory reaction, rather than a standalone neurological disorder — and in some cases depression may even be exacerbated by an allergic reaction. This theory could lead to never-before-prescribed methods that can be used in conjunction with traditional antidepressants to combat inflammation. This new understanding of depression could … Continue reading Is depression caused by inflammation?
Come Join Me For Talks & Booksignings in July 2015 on Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal! - Hope you can come join me on Tuesday July 7th at 7:00 at Baltimore’s lovely Ivy Bookshop for a talk, chat, and booksigning! Tuesday, July 7th, 2015 7:00 p.m. Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal — a Discussion & Book Signing with Donna Jackson Nakazawa http://www.theivybookshop.com/ Or, come … Continue reading Come Join Me For Talks & Booksignings in July 2015 on Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal!
My Next Book! Childhood Disrupted: How Your Biography Becomes Your Biology, and How You Can Heal - Every once in a while, as a writer, I sort of “disappear” — taking a break from blogging and social media to fully immerse myself in finishing a new book. I’m happy to say, in 2015, you’ll be able to see what I’ve been so busy working on (and why I’ve been so quiet)!
The Art of Doing Everything Twice - My mom said something recently that really stuck with me. She’s 82. “It used to be that we did everything once, and now we have to do everything twice!” I kind of brushed it off as a subtle sign of aging, but then I noticed, over the next forty eight hours: the washing machine/dryer repair … Continue reading The Art of Doing Everything Twice
Come Join Me on June 8th at Breathe Bookstore! - Hope you can come join me on Sunday June 8th at 1:00 at Baltimore’s lovely Breathe Bookstore and Cafe for a chat and booksigning! Sunday, June 8th, 2014 1:00 to 2:30 The Last Best Cure — a Discussion & Book Signing with Donna Jackson Nakazawa
What is the Green Solution for Toxic Thinking? - Is Someone Driving you Nuts? Fifteen insights on how to stop thinking about someone who’s driving you crazy. Have you ever found that you just can’t stop thinking about someone and what they did or said, and how bewildered or hurt you were by their actions? When someone hurts us, our children, or someone we … Continue reading What is the Green Solution for Toxic Thinking?
A Q. and A. with “Between the Covers” on What Compelled me to Write The Last Best Cure - I recently spoke with Melanie Brevis, blogger at Baltimore County Public Library System, and we had a great chat! Between the Covers with Donna Jackson Nakazawa Baltimore author Donna Jackson Nakazawa discusses her latest book, The Last Best Cure, on Wednesday, April 16 at 7 p.m. at the Perry Hall Branch, sponsored by the Friends … Continue reading A Q. and A. with “Between the Covers” on What Compelled me to Write The Last Best Cure
Not Cured, But Healing - Hi All, I wrote this for the PBS website, Next Avenue, and have recently had a number of requests to share it. So, I’ve included the essay here, and a link to the original below. I’m Not Cured, but I Am Healing After years of pain and chronic illness, an author finds relief through breakthrough … Continue reading Not Cured, But Healing
Thank You Readers – The Last Best Cure hit #10 in Bestselling Books in Health Memoir - Thank you readers, I just found out that last night THE LAST BEST CURE hit #10 on AMAZON in BESTSELLING BOOKS IN HEALTH MEMOIR! That made me smile, and I realize I have all of you to thank for spreading the word, one woman, one reader at a time! In gratitude, I thank you.http://amzn.to/1dIIyVd
Talking on NPR about The Last Best Cure - I really enjoyed a great discussion today with Dan Rodricks, the host of the NPR show, Midday, on WYPR, Baltimore’s Public Radio station. Dan is smart, genuine, and asks great questions. We really delved into why I wrote The Last Best Cure, the science behind it, and how I hope it can help readers with … Continue reading Talking on NPR about The Last Best Cure