Heather L. Pfeifer, Ph.D.
@azimuthunlimited.bsky.social
Want to learn more? Feel free to message me or reach out through my website at www.azimuthunlimited.com
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I launched Azimuth Unlimited to support first-responders and others working in the justice system who are exposed to chronic stress and trauma. My goal is to share trauma-informed strategies and resources they can use to assist others, as well as improve their own resilience and holistic wellness.
Reposted by Heather L. Pfeifer, Ph.D.
It took me 7 years to understand this
August 3, 2025 at 8:00 PM
It took me 7 years to understand this
I believe this wholeheartedly - we are only able to heal when we actually give ourselves the time and space to do so.
I've never met a CPTSD survivor who needed to speed up or "try harder" in order to level up their recovery.
I've met lots & lots (& lots) of survivors who were only able to take that next step when they slowed down, got much better at checking in w/ themselves, & tried softer.
I've met lots & lots (& lots) of survivors who were only able to take that next step when they slowed down, got much better at checking in w/ themselves, & tried softer.
August 4, 2025 at 5:06 PM
I believe this wholeheartedly - we are only able to heal when we actually give ourselves the time and space to do so.
I'm still trying to figure out how to have a 'soft landing' after returning from vacation. After having no schedule/no email for seven days to logging back into my inbox is ROUGH.
August 4, 2025 at 2:51 PM
I'm still trying to figure out how to have a 'soft landing' after returning from vacation. After having no schedule/no email for seven days to logging back into my inbox is ROUGH.
Given today's soaring temps, this article is rather timely. Hydrate, hydrate, hydrate!!! www.realsimple.com/signs-youre-...
July 25, 2025 at 7:45 PM
Given today's soaring temps, this article is rather timely. Hydrate, hydrate, hydrate!!! www.realsimple.com/signs-youre-...
One way to boost mental strength is to expand your knowledge-base. When you know more, you have more options. One resource I love is Big Think YouTube channel - most of the videos are around 5 minutes. Here's a great one on trauma: youtu.be/rdPRpyZrcIs?...
July 24, 2025 at 3:36 PM
One way to boost mental strength is to expand your knowledge-base. When you know more, you have more options. One resource I love is Big Think YouTube channel - most of the videos are around 5 minutes. Here's a great one on trauma: youtu.be/rdPRpyZrcIs?...
As summer begins to wind down and I start getting ready for a new semester, my to-do list can easily get out of hand. I know I can't control everything but one thing I try to leverage is time-management. I'm not perfect at it but it definitely helps lower my stress. psychcentral.com/health/tips-...
psychcentral.com
July 22, 2025 at 8:29 PM
As summer begins to wind down and I start getting ready for a new semester, my to-do list can easily get out of hand. I know I can't control everything but one thing I try to leverage is time-management. I'm not perfect at it but it definitely helps lower my stress. psychcentral.com/health/tips-...
Want something easy to add to your wellness practice? Spend a few minutes outside each day ... whether its hanging out in your own backyard, taking a walk around your neighborhood or by your office, or visiting a local park, Mother Nature will take care of you. health.ucdavis.edu/blog/cultiva...
3 ways getting outside into nature helps improve your health | Cultivating Health
Research shows that stepping outside for some fresh air is good for your mental and physical health. Find out how nature can help you stay well, and get some quick tips to making the most of your outd...
health.ucdavis.edu
July 22, 2025 at 8:18 PM
Want something easy to add to your wellness practice? Spend a few minutes outside each day ... whether its hanging out in your own backyard, taking a walk around your neighborhood or by your office, or visiting a local park, Mother Nature will take care of you. health.ucdavis.edu/blog/cultiva...
I know the focus of this article is on dementia patients, but music is an awesome wellness tool because it can help us tap into our emotions, improve focus, and boost energy. I have so many playlists on my phone - depending on what I'm doing and how I'm feeling, my soundtrack is different. Try it!
Music vs. Medication: Surprising Results from Dementia Ward Study #Science #HealthandMedicine #MentalHealth #DementiaResearch #MusicTherapy #MentalHealthAwareness
Music vs. Medication: Surprising Results from Dementia Ward Study
In a groundbreaking NHS pilot, music therapy is helping dementia patients feel calmer and less distressed—without the use of medication. Early findings suggest this simple, low-cost approach could transform...
purescience.news
July 21, 2025 at 4:31 PM
I know the focus of this article is on dementia patients, but music is an awesome wellness tool because it can help us tap into our emotions, improve focus, and boost energy. I have so many playlists on my phone - depending on what I'm doing and how I'm feeling, my soundtrack is different. Try it!
"According to the National Council for Wellbeing '70 percent of adults in the U.S. have experienced some type of traumatic event at least once in their lives. That's 223.4 million million people.'"
This is why learning about trauma and trauma-informed practices is critical.
This is why learning about trauma and trauma-informed practices is critical.
Embrace these concepts to improve your workforce: Speed, delegation, and trauma-informed leadership. https://trib.al/tQ7gBun
3 Things Work Cultures Need
Embrace these concepts to improve your workforce: Speed, delegation, and trauma-informed leadership.
trib.al
July 18, 2025 at 6:34 PM
"According to the National Council for Wellbeing '70 percent of adults in the U.S. have experienced some type of traumatic event at least once in their lives. That's 223.4 million million people.'"
This is why learning about trauma and trauma-informed practices is critical.
This is why learning about trauma and trauma-informed practices is critical.
Thanks Cuzco 😉
This is Cuzco. He wanted to remind you to breathe. Thought he'd provide a demonstration just in case. 13/10 thank you Cuzco (TT: cuzco.the.golden)
July 18, 2025 at 5:50 PM
Thanks Cuzco 😉
While we often like to cram in a bunch of activities on the weekend (some for fun, others to catch up on chores/tasks), remember it's also wise to carve out some time to do nothing - nadda - zilch. Give yourself an opportunity to actually rest and recharge. Your brain and body will thank you for it.
Sometimes You Just Need A Break 💯 #MindfullMentality #mindfulness
www.mindfullmentalitymovement.com/post/the-art...
www.mindfullmentalitymovement.com/post/the-art...
The Art of Doing Nothing: Why Your Brain Needs a Break
Let’s get one thing straight: Doing nothing isn’t laziness. It’s an art form. And like any great art, it requires patience, practice, and a mildly suspicious amount of tea.In today’s world, if you’re ...
www.mindfullmentalitymovement.com
July 18, 2025 at 5:43 PM
While we often like to cram in a bunch of activities on the weekend (some for fun, others to catch up on chores/tasks), remember it's also wise to carve out some time to do nothing - nadda - zilch. Give yourself an opportunity to actually rest and recharge. Your brain and body will thank you for it.
Yeah, I feel this. And that's okay.
July 18, 2025 at 2:58 PM
Yeah, I feel this. And that's okay.
How you start your day matters. Take those first 10 minutes to give your brain the opportunity to ease into your day before you go slay those dragons. As the author notes, "mental strength starts with WHAT YOU ALLOW IN"
Start Your Day With Clarity ✨️ #MindfullMentality #mindfulness #meditation
www.mindfullmentalitymovement.com/post/morning...
www.mindfullmentalitymovement.com/post/morning...
Morning Rituals for Mental Strength: Start Your Day With Calm and Clarity
Let’s be honest. Mornings can feel like a chaotic relay race between your alarm clock and your to-do list. One minute you’re dreaming of pancakes on a beach, and the next you’re halfway into yesterday...
www.mindfullmentalitymovement.com
July 18, 2025 at 2:53 PM
How you start your day matters. Take those first 10 minutes to give your brain the opportunity to ease into your day before you go slay those dragons. As the author notes, "mental strength starts with WHAT YOU ALLOW IN"
One of the most important relationships we need to understand. Where one goes, the other follows. That's why we need to develop a holistic wellness practice.
The Mind Body Connection ✨️ www.mindfullmentalitymovement.com/post/the-min... #MindfullMentality #mindfulness #mentalhealth #bluesky
The Mind-Body Connection: How Mental Stress Shows Up in Physical Pain
Have you ever had a long, stressful day and suddenly noticed your neck feels tighter than your jeans after Thanksgiving dinner? Or maybe your head starts pounding the second your inbox hits 127 unread...
www.mindfullmentalitymovement.com
July 17, 2025 at 9:20 PM
One of the most important relationships we need to understand. Where one goes, the other follows. That's why we need to develop a holistic wellness practice.
Too often we fall back on excuses like, "I'll do it tomorrow" or "I'm too busy right now" to practice self-care, and instead continue to ignore escalating warning signs our body/brain are stressed to the max. We need to remember, an ounce of prevention is worth a pound of cure. So, do it NOW!
July 17, 2025 at 9:15 PM
Too often we fall back on excuses like, "I'll do it tomorrow" or "I'm too busy right now" to practice self-care, and instead continue to ignore escalating warning signs our body/brain are stressed to the max. We need to remember, an ounce of prevention is worth a pound of cure. So, do it NOW!
Reposted by Heather L. Pfeifer, Ph.D.
Breathing Techniques For Anxiety Relief ✨️ www.mindfullmentalitymovement.com/post/breath-... #MindfullMentality #mindfulness #meditation #anxiety
Breath is Medicine: 3 Powerful Breathing Techniques for Instant Anxiety Relief
Let’s be real — anxiety is like that overbearing guest who crashes the party, eats all the snacks, and refuses to leave. Whether it creeps in quietly or makes a dramatic entrance, it has a way of hijacking your peace and flooding your thoughts with a hundred "what-ifs."Now here’s the good news: you’ve had a built-in anxiety relief tool all along. You don’t need a prescription, a guru on a mountain, or a $90 crystal. All you need… is your breath.Yes, breath. That automatic thing you do about 20,0
www.mindfullmentalitymovement.com
June 27, 2025 at 4:21 PM
Breathing Techniques For Anxiety Relief ✨️ www.mindfullmentalitymovement.com/post/breath-... #MindfullMentality #mindfulness #meditation #anxiety
Love free tools to support holistic wellness!
Our #free #Mindfulness #Meditation #android #app is now #opensource! You can get it from #fdroid [1] or our #github [2] account.
[1] f-droid.org/packages/biz...
[2] github.com/vbresan/Mind...
[1] f-droid.org/packages/biz...
[2] github.com/vbresan/Mind...
Mindfulness Meditation | F-Droid - Free and Open Source Android App Repository
Selection of audio guides for mindfulness meditation
f-droid.org
July 17, 2025 at 9:06 PM
Love free tools to support holistic wellness!
Another one of my favorite 'low-hanging' fruits for holistic wellness. I love having a morning cup of coffee while sitting on my back deck and just chill for a bit. I get some Vitamin D and my brain gets to wander as I take in all the sights and sounds.
Morning and evening sunlight viewing is the best “improve daytime wakefulness and nighttime sleep” habit for the time spent (about 5–20 minutes, and you can do other things during it). Overcast? Still sunlight. Make it nonnegotiable. (Brought to you by Big Sun.)
July 16, 2025 at 6:00 PM
Another one of my favorite 'low-hanging' fruits for holistic wellness. I love having a morning cup of coffee while sitting on my back deck and just chill for a bit. I get some Vitamin D and my brain gets to wander as I take in all the sights and sounds.
My favorite breathing technique for this is the 4-7-8 method. Take a deep inhale through your nose for count of 4. Hold that breath for count of 7. Then slowly (and I mean SLOWLY) release that breath through your mouth for count of 8. Repeat cycle a few times and you'll likely fall back to sleep.
If you wake up in the middle of the night and you’re more alert than you want to be because you want to fall back asleep, try some long exhales through your mouth. This slows your heart rate. It’s a hardwired circuit that works the first time and every time.
July 16, 2025 at 5:50 PM
My favorite breathing technique for this is the 4-7-8 method. Take a deep inhale through your nose for count of 4. Hold that breath for count of 7. Then slowly (and I mean SLOWLY) release that breath through your mouth for count of 8. Repeat cycle a few times and you'll likely fall back to sleep.
A key part of holistic wellness is daily check-ins with yourself ... think of it as a temperature check with your inner thermostat. On a scale of 1-5, how are you feeling physically? Psychologically? Cognitively? If you score yourself at a 3 or higher, it's time to step back and do some self-care
July 16, 2025 at 5:27 PM
A key part of holistic wellness is daily check-ins with yourself ... think of it as a temperature check with your inner thermostat. On a scale of 1-5, how are you feeling physically? Psychologically? Cognitively? If you score yourself at a 3 or higher, it's time to step back and do some self-care
Reposted by Heather L. Pfeifer, Ph.D.
July 11, 2025 at 7:28 PM
Reposted by Heather L. Pfeifer, Ph.D.
Check out this Daily-Ink post, ‘Atomic Habits Lesson 1 of 10’: daily-ink.davidtruss.com/atomic-habit...
Based on the work of James Clear, and created for Inquiry Hub Secondary students.
Based on the work of James Clear, and created for Inquiry Hub Secondary students.
Atomic Habits Lesson 1 of 10
I've had this 'in the works' for a very long time. Here is lesson one of ten: https://youtu.be/u1nFrCuR6qM Lesson 1, 'Identity Based Goals', is the first of 10 Lessons based on James Clear's book 'Ato...
daily-ink.davidtruss.com
September 4, 2024 at 2:41 PM
Check out this Daily-Ink post, ‘Atomic Habits Lesson 1 of 10’: daily-ink.davidtruss.com/atomic-habit...
Based on the work of James Clear, and created for Inquiry Hub Secondary students.
Based on the work of James Clear, and created for Inquiry Hub Secondary students.
One of my favorite books because it aligns with my 'low-hanging fruit' approach to wellness - his research highlights how tiny changes to your daily routine can lead to significant results if you stay consistent.
- Atomic Habits by James Clear:
Atomic Habits explores the science of habit formation. James Clear shares practical strategies to create lasting change by making habits obvious, attractive, easy, and satisfying. The book emphasizes that success is not about goals, but about building better systems.
Atomic Habits explores the science of habit formation. James Clear shares practical strategies to create lasting change by making habits obvious, attractive, easy, and satisfying. The book emphasizes that success is not about goals, but about building better systems.
July 16, 2025 at 5:14 PM
One of my favorite books because it aligns with my 'low-hanging fruit' approach to wellness - his research highlights how tiny changes to your daily routine can lead to significant results if you stay consistent.
Reposted by Heather L. Pfeifer, Ph.D.
- Atomic Habits by James Clear:
Atomic Habits explores the science of habit formation. James Clear shares practical strategies to create lasting change by making habits obvious, attractive, easy, and satisfying. The book emphasizes that success is not about goals, but about building better systems.
Atomic Habits explores the science of habit formation. James Clear shares practical strategies to create lasting change by making habits obvious, attractive, easy, and satisfying. The book emphasizes that success is not about goals, but about building better systems.
July 15, 2025 at 9:54 AM
- Atomic Habits by James Clear:
Atomic Habits explores the science of habit formation. James Clear shares practical strategies to create lasting change by making habits obvious, attractive, easy, and satisfying. The book emphasizes that success is not about goals, but about building better systems.
Atomic Habits explores the science of habit formation. James Clear shares practical strategies to create lasting change by making habits obvious, attractive, easy, and satisfying. The book emphasizes that success is not about goals, but about building better systems.
Same for when someone interrupts me when I'm writing. Don't burst my bubble.
July 16, 2025 at 5:03 PM
Same for when someone interrupts me when I'm writing. Don't burst my bubble.