Author: Beyond Possibilities

I learned about Energy Healing through my personal counseling, mentoring, coaching sessions and I use those techniques to support my healing from physical, emotional, and sexual abuse. I also use them to support the feelings for sadness, despair, and fear. In 2011 my sister introduced me to Essential Oils to support my knees after surgery. From there I started learning more about the benefits of using them to support my emotional well being as well as my physical well being. In October of 2012 I became a doTerra Wellness Adovate. In 2014 I became Certified as an AromaDance Instructor and Certified in AromaTouch Technique. In January of 2018 I became Certified Essential Oil Coach. In May of 2020 I completed my doTerra Oil Specialist Certification and my Emotion Code Practitioner Certification.
Essential Oils, Health

A Balanced Look at the 90-Day Reset

Beyond Possibilities

What It Promises — and What the Science Says

We explore wellness with curiosity, depth, and a commitment to truth here. Wellness isn’t about hype — it’s about harmony. So, when a new wellness plan captures attention, we look beneath the surface.

Today, we’re diving into doTERRA’s 90-Day Reset — what it includes, how it works, and how it aligns (or doesn’t) with research-based wellness principles.

A great place to start is the Lifestyle Assessment.

90 Day Reset-Lifestyle Assessment-US-English-PDF-V1 (1)Download

🌿 What Is the 90-Day Reset?

The 90-Day Reset is a structured, three-month wellness journey created by doTERRA to support the body’s natural cleansing systems through nutrition, supplementation, essential oils, and mindful living.

The program unfolds in three intentional phases — each designed to build on the last.

Month 1 — Prepare

The first month focuses on priming the body’s natural detox pathways, fueling cells with nutrients, and gently beginning the bodies drainage support.

Here are the products you’ll need and why you’ll need them:

  • VMG+®: Whole-food vitamins and minerals fuel detox enzymes (for example, B vitamins for methylation and zinc for liver enzyme activation) and replenish daily nutrient gaps.* With liposomal delivery and essential oil synergy, VMG+ enhances how nutrients are absorbed, transported, and retained in the body.
  • EO Mega®+: Omega-3s are incorporated into cell membranes, which improve fluidity and communication and support a healthy inflammatory response, reducing the burden on detox pathways.* With the inclusion of Wild Orange essential oil in EO Mega+, which is high in the natural chemical constituent limonene, we saw a decrease in both diastolic blood pressure and resting heart rate in clinical trials.
  • doTERRA PB Restore®: This pre-, pro-, and postbiotics supplement supports gut lining integrity, balances immune function, and prepares your microbiome for deep detoxification.*
  • MetaPWR® Mito2Max®: The MetaPWR Mito2Max formula of standardized plant extracts and metabolic cofactors supports healthy cellular energy production.* Research suggests its ingredients may improve stamina, decrease fatigue, and support metabolic performance.*
  • RevitaZen+™ Complex: RevitaZen+ includes RevitaZen™ Detoxification Blend, which provides synergistic essential oil cofactors for system-wide detoxification. Emerging preclinical research suggests the oils within this blend work with your body—supporting the liver, kidney, and colon—aiding its natural detoxification processes when ingested.*
    Ingredients include:
    • Cocrystal Silybin (Milk Thistle): Offers superior liver protection and antioxidant support, according to preclinical research.*
    • Artichoke Leaf Extract: Enhances bile production and digestive function.*
    • Black Cumin Seed Oil (3% Thymoquinone): Provides potent antioxidant support and immune modulation, according to preclinical research.*
    • Cumin Essential Oil: Supports healthy lipid metabolism and gut function, according to preclinical research.*
90 Day Reset-Month 1-Prepare-Guide-US-English-PDF-V2Download
90 Day Reset-Month 1-Daily Tracker-US-English-PDF-V2Download

Month 2 — Cleanse

This phase aims to rebalance gut flora and clear what no longer serves your system.

Here are the products you’ll need and why you’ll need them:

  • Continue with VMG+, EO Mega+, doTERRA PB Restore, and RevitaZen+.
  • doTERRA TerraZyme™: Broad-spectrum digestive enzymes reduce undigested food residues that can feed harmful microbes and stress gut lining, freeing up internal enzyme production for detoxification processes.*
  • GX Assist®: This supplement combines essential oils (Oregano, Tea Tree, Lemon, Lemongrass, Peppermint, and Thyme) with caprylic acid to create an environment unfavorable to harmful gut microbes and biofilms, clearing space for beneficial strains.*
  • DDR Prime® Cellular Complex: This essential oil blend (Frankincense, Thyme, Clove, Wild Orange, Summer Savory, Niaouli, and Lemongrass) supports healthy inflammatory response, DNA protection, and cellular renewal pathways while toxins are mobilized.*
  • RevitaZen Detoxification Blend: The essential oils in this blend—Tangerine, Rosemary, Geranium, Ginger, Juniper Berry and Cilantro—work synergistically to stimulate liver enzymes, improve circulation, and aid toxin mobilization.*
90 Day Reset-Month 2-Cleanse-Guide-US-English-PDF-V2Download
90 Day Reset-Month 2-Daily Tracker-US-English-PDF-V2Download

Month 3 — Renew

Here, the goal is restoration — rebuilding resilience and nourishing the body at the cellular level.

Here are the products you’ll need and why you’ll need them:

  • Continue with VMG+, EO Mega+, doTERRA PB Restore, and DDR Prime Cellular Complex.
  • MetaPWR Advantage: When combined with healthy lifestyle choices, taking MetaPWR Advantage once a day can help fortify your metabolic health.* It provides collagen peptides, NMN, NADH, and marine minerals to support mitochondrial renewal, connective tissue repair, skin integrity, and healthy aging.*

“A comprehensive approach combining daily foundational wellness with targeted detox tools … supporting the body’s natural cleansing processes — without harsh or extreme detox methods.”
— doTERRA, The 90-Day Reset

The plan also emphasizes key lifestyle practices: hydration, movement, colorful whole foods, restful sleep, and mindfulness. These habits are the true anchors of sustainable wellness.

90 Day Reset-Month 3-Renew-Guide-US-English-PDF-v3Download
90 Day Reset-Month 3-Daily Tracker-US-English-PDF-V2Download

🔬 How Does This Fit into the Science of Detox?

Detox Myths and What the Research Shows

Science takes a cautious view of commercial “detox” programs.

The National Center for Complementary and Integrative Health (NCCIH) notes that there is “no compelling research to support the use of ‘detox’ diets for weight management or eliminating toxins from the body” (NCCIH, 2015).

A review by Klein and Kiat (2015) came to a similar conclusion — finding very little high-quality evidence that detox diets work as advertised.

Harvard Health Publishing adds, “There’s a stark contrast between powerful claims made by those promoting various cleanses and the scant evidence that they do anything good for your health” (Shmerling, 2020).

In one small clinical study, a four-week dietary intervention did show reductions in certain trace elements in hair samples — but the calorie-restricted diet alone had greater weight-loss effects, and the authors emphasized the limitations of the research (Jung et al., 2020).

What This Means for the 90-Day Reset

From a research perspective, the 90-Day Reset blends evidence-supported habits (like nutrition, exercise, hydration, and sleep) with products that target cellular health and gut balance.

While claims about “cleansing toxins” are not strongly supported by large-scale trials, the lifestyle structure of the Reset reflects principles that science consistently supports: whole foods, movement, mindfulness, and rest.

When you nourish your body and align your habits, your system naturally does what it was designed to do — heal, restore, and thrive.

💪 Strengths of the 90-Day Reset

  • Structured and Sustainable: The gradual, three-month pacing supports real lifestyle change — not a crash cleanse (doTERRA, n.d.).
  • Focus on Foundational Wellness: Hydration, movement, nutrient-dense foods, and rest all align with proven wellness practices.
  • Holistic Design: By combining supplements, nutrition, and lifestyle, the plan supports both physical and emotional renewal.

✨ Is the 90-Day Reset Right for You?

If you’re exploring this path, consider it a reset for habits, not just for health.

Here are a few gentle guideposts:

  • Set Realistic Goals. Focus on how you feel — energy, digestion, sleep, clarity — not just numbers on a scale.
  • Prioritize Lifestyle. Nutrition, movement, hydration, and sleep are your most powerful detox tools.
  • Consult Your Provider. Especially if you’re pregnant, nursing, or managing health conditions.
  • Listen to Your Body. The best feedback comes from within — how you feel day to day matters most.
  • See It as a Catalyst. Let this 90-day journey spark lasting change, rather than a temporary fix.

🌱 Final Thoughts

The doTERRA 90-Day Reset offers a thoughtful framework for rebooting wellness — combining structure, support, and intention. Its focus on whole foods, hydration, sleep, and mindful movement aligns with solid health research.

However, it’s wise to remember that the body already comes equipped with powerful detox systems — the liver, kidneys, lungs, and skin do this work daily (NCCIH, 2015; Shmerling, 2020).

So instead of chasing a “cleanse,” think of the Reset as an invitation:
to tune in, slow down, nourish deeply, and reset not just your body — but your mindset toward lasting vitality.

📚 References

doTERRA. (n.d.). The 90-Day Reset. https://www.doterra.com/US/en/90-day-reset?OwnerID=601934

Jung, S.-J., Kim, W.-L., Park, B.-H., Lee, S.-O., & Chae, S.-W. (2020). Effect of toxic trace element detoxification, body fat reduction following four-week intake of the Wellnessup diet: A three-arm, randomized clinical trial. Nutrition & Metabolism, 17, Article 47. https://doi.org/10.1186/s12986-020-00465-9

Klein, A. V., & Kiat, H. (2015). Detox diets for toxin elimination and weight management: A critical review of the evidence. Journal of Human Nutrition and Dietetics, 28(6), 675-686. https://doi.org/10.1111/jhn.12286

National Center for Complementary and Integrative Health. (2015). “Detoxes” and “cleanses”: What you need to know. https://www.nccih.nih.gov/health/detoxes-and-cleanses-what-you-need-to-know

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Updated 30-day Cleanse and Restore

30 Day-Cleanse and Restore-Protocol-US-English-PDF-v4Download
Energy Healing, Healing Journey, Health, Self-Discovery

Movement and Emotion: The Science of Feeling Through Motion

Beyond Possibilities

Have you ever noticed how your body naturally moves with your emotions? You bounce when you’re happy, curl in when you’re sad, or tense your shoulders when you’re stressed. These patterns aren’t random — they reflect how the brain and body communicate through posture, physiology, and feeling. Research confirms what movement and healing traditions have long understood: movement changes emotion, and emotion changes movement.

Now, before I go too deep, you don’t have to overthink it. You can work through your emotions by simply putting on your favorite music and letting your body move to the music naturally. I also love doing AromaDance or Mindful Movement to move through my emotions.

The Somatic Basis of Emotion

Emotions aren’t only “in your head.” They’re embodied experiences involving the autonomic nervous system (ANS), muscle tone, breath, and interoception — our inner sense of how our body feels. When emotions are safely expressed through movement, the body can complete its stress cycle and return to balance. Movement therapies and somatic practices (e.g., gentle stretching, dance/movement therapy, rhythmic motion) have demonstrated reductions in cortisol, enhanced emotional regulation, and improvements in psychological well-being (Koch, Morlinghaus, & Fuchs, 2019; Wu, Li, & Zhang, 2023).

Joy: Expand, Express, Energize

Open-arm reach / chest opening
Expanding posture (arms wide, chest lifted) increases lung volume, influences the balance of sympathetic and parasympathetic tone, and signals openness and approach behavior — postures correlated with higher positive affect (e.g. expanded posture studies).

Light bounce / small hops
Gentle vertical bouncing raises endorphins and dopamine and stimulates spinal and vestibular systems for autonomic regulation.

Playful skipping / side-step
Rhythmic side-to-side locomotion with arm swing boosts mood, supports motor coordination, and taps into play systems.

Wiggle / spontaneous dance
Free, irregular movement (hips, torso, shoulders) enhances body awareness (interoception), modulates autonomic tone, and can increase positive affect (Koch et al., 2019).

Shake / tremor (gentle, spontaneous)
Small tremors or shakes help discharge stored motor tension and reduce autonomic hyperarousal, as in trauma-release (TRE) approaches.

Roll (gentle floor roll → stand)
Rolling shifts vestibular input and proprioceptive orientation, helping interrupt stuck tension patterns and inviting fluidity in the body.

Fear & Anxiety: Grounding, Soothing, Calming

Tap / hum
Gentle tapping or humming engages vagal pathways (via vibration) and supports parasympathetic activation, helping calm high arousal states.

Squeeze / hold (self-hug)
Applying gentle compression through a self-hug or forearm hold reduces cortisol and signals safety through proprioceptive feedback.

Sway / reach
Slow pendular motion with gentle arm reach soothes the vestibular system and offers predictable sensory input, helping regulate hyperarousal.

Sadness / Grief / Shame: Nurturing, Soothing, Softening

Brush / self-hug (gentle stroking)
Slow, affective touch activates C-tactile afferents associated with oxytocin release and supports calming networks.

Rock / squeeze (gentle rocking)
Rocking or gentle compressive movement engages vestibular regulatory systems, offering a soothing rhythm and containment for emotional processing.

Anger / Frustration: Safe Release, Grounding Power

Tense → release (clench / relax)
Voluntary muscle contraction followed by release modulates muscle spindle activity and helps the nervous system downregulate from tension.

Stomp / ground (foot strike)
Energetic foot strikes provide strong proprioceptive feedback and anchor excess energy into the ground, giving a sense of boundary.

Slam / push (controlled directional force)
Using controlled push or strike against a safe surface (e.g., wall, pillow) enables expression of force while reducing internal pressure and reactivity.

Peace / Calm / Confidence: Stabilizing & Centering

Ground / connect (rooted stance)
Soft squats, weight awareness in feet/ankles, and slow shifts help reestablish bodily stability and downregulate sympathetic tone.

Rest / restorative posture
Lying down with deep, diaphragmatic breathing stimulates the vagus nerve and promotes parasympathetic recovery.

Center / mindful micro-movement
Very gentle motions (neck rolls, shoulder circles) enhance interoceptive clarity and soothe the system, supporting self-regulation.

Pain / Fatigue / Recovery: Soothing, Flowing, Releasing

Settle / breathe (long exhale + micro shifts)
Slow, extended exhales paired with small posture adjustments relieve muscle guarding and support relaxation.

Ground / connect (light motion)
Gentle walking or standing awareness improves circulation and sensory grounding — beneficial for fatigue and mild pain.

Stretch / yawn / gentle mobilization
Stretching or yawning modulates muscle spindle feedback and encourages relaxation and renewed energy.

Why Somatic Movement Works

  • Interoception & emotional regulation: Improving body awareness strengthens emotion regulation capacity.
  • Rhythm & vestibular input: Repetitive movements (sway, rock, bounce) help regulate the autonomic nervous system.
  • Vocal + breath stimulation: Humming, sighing, and extended exhalation activate vagal pathways.
  • Free movement & dance: Encourages fluidity, creativity, and improved affect regulation (Koch et al., 2019; Wu et al., 2023).

Final Thoughts

Our feelings naturally manifest in the body. By intentionally choosing movement that mirrors or completes those expressions, we can help the body return to balance. Whether it’s a joyful stretch, a grounding stomp, or a slow restorative breath, each movement is a doorway to recalibration and liberation.

References

Dreisörner, A., & Junker, N. M. (2022). Self-soothing touch and being hugged reduce cortisol responses to stress: A randomized controlled trial on stress, physical touch, and social identity. Journal of Psychosomatic Research, 157, 110847. https://doi.org/10.1016/j.jpsychores.2022.110847

Eckstein, M., Kämmerer, D., Knafo, S., & Heinrichs, M. (2020). Calming effects of touch in human, animal, and robotic social interactions. Frontiers in Psychiatry, 11, Article 567. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7672023/

Koch, S. C., Morlinghaus, K., & Fuchs, T. (2019). Effects of dance/movement therapy and dance on health-related psychological outcomes: A meta-analysis. Frontiers in Psychology, 10, Article 1806. https://www.frontiersin.org/articles/10.3389/fpsyg.2019.01806/full

Lindgren, L. (2012). Emotional and physiological responses to touch massage (Doctoral dissertation, Umeå University). Umeå University Repository. https://www.diva-portal.org/smash/get/diva2%3A568111/fulltext01.pdf

Packheiser, J., et al. (2024). A systematic review and multivariate meta-analysis of touch interventions: Effects on cortisol, pain, anxiety, and more. Nature Human Behaviour. https://www.nature.com/articles/s41562-024-01841-8

Wu, J., Li, Y., & Zhang, T. (2023). Effects of dance movement interventions on psychological health in older adults: A meta-analysis and systematic review. Brain Sciences, 13(7), 981. https://www.mdpi.com/2076-3425/13/7/981

The Human Growth Cycle: Living in a State of Continual Becoming
Family Life Education, Self-Discovery

The Human Growth Cycle: Living in a State of Continual Becoming

Beyond Possibilities

Growth isn’t something that stops when we graduate or reach a milestone—it’s a lifelong rhythm that mirrors our natural cycles of expansion, integration, rest, and renewal. Just like the body adapts through training, the mind and spirit also move through seasons of growth, consolidation, and restoration. When we stay open to learning, evolving, and becoming, we honor both our biology and our potential.

The Science of Lifelong Growth

Research in human development and neuroplasticity shows that growth is not a linear path but a cyclical process (Baltes et al., 1980; Diekelmann & Born, 2010). Just as muscles strengthen through challenge and recovery, our minds expand through new learning, reflection, and rest. Each phase prepares us for the next, creating a sustainable rhythm for continual self-development.

This pattern—growth, consolidation, rest, and re-growth—can be seen across the lifespan when we maintain a growth-oriented mindset. Whether we’re learning a new skill, developing emotional intelligence, or pursuing higher education, this rhythm helps us balance ambition with integration and well-being.

Fixed vs. Growth Mindset: The Foundation for Lifelong Learning

Fixed vs Growth Mindset

Psychologist Carol Dweck (2006) describes two primary ways we approach our potential: a fixed mindset and a growth mindset.

  • A fixed mindset believes that abilities, intelligence, or talent are static. People with this mindset often avoid challenges, fear mistakes, and interpret setbacks as signs of inadequacy.
  • A growth mindset, on the other hand, understands that skills and intelligence can be developed with effort, perseverance, and learning. People with a growth mindset view challenges as opportunities and see feedback as a pathway to mastery.

Adopting a growth mindset doesn’t mean we never experience doubt—it means we stay curious and committed through it. For example, as I work toward my Bachelor’s in Human and Family Services, I’ve learned that real growth happens when I’m willing to be a beginner again—to learn, unlearn, and relearn. Each assignment or new theory isn’t just information; it’s an opportunity to stretch how I think, connect, and serve others more deeply.

In short: a fixed mindset seeks to prove itself. A growth mindset seeks to improve itself.

Putting the Science into Practice

Growth Cycle

Growth becomes sustainable when we intentionally cycle through learning, reflection, and renewal. Here’s how to make that rhythm work for you:

Plan a Growth Block:
Start by choosing a clear, measurable goal that stretches you. It could be completing a major course, earning a certification, or building a wellness practice. During this time, dedicate focus and consistency—track your progress and celebrate effort as much as outcome. (Dweck, 2006; Schoenfeld et al., 2019).

Schedule a Consolidation Phase:
After a period of intense focus, shift into integration. Reflect on what you’ve learned and apply it to real-life experiences. For instance, I weave what I’m learning academically into my holistic coaching and educational work. This phase allows the brain to consolidate neural connections and solidify new habits (Diekelmann & Born, 2010; Marzola et al., 2023).

Take a Rest and Maintenance Season:
Prioritize recovery. Protect your sleep, connection, and self-care. This is not “losing momentum”—it’s giving your body and mind time to absorb and adapt. Chronic overextension increases stress load and decreases creativity (McEwen, 1998).

(This is also the area that I need to work on. Recovery, rest, and self-care are not selfish or lazy; they are necessary mentally, intellectually, spiritually, and physically.)

Repeat with Intention:
When your energy renews, begin the next growth cycle with purpose. Continual learning keeps your life vibrant and aligned. Every new goal builds upon the foundation of the last (Baltes et al., 1980).

Your Personal Growth Cycle – Sample Timeline

Living in a State of Becoming

When we embrace a growth mindset, we see every season of life—whether it’s success, stillness, or struggle—as part of an evolving pattern. We’re not meant to stay in constant motion; we’re meant to grow, consolidate, rest, and rise again—wiser, steadier, and more aligned with who we’re becoming.

Continual learning isn’t just an academic goal—it’s a lifestyle of possibility.

I am excited to start applying this new awareness to my life, particularly in the areas of rest and recovery. As part of my next growth block, I am going to dive a little deeper into the Protective and Damaging Effects of Stress Mediators by Bruce S. McEwen, Ph.D. (McEwen, 1998).

References

Baltes, P. B., Reese, H. W., & Lipsitt, L. P. (1980). Life-span developmental psychology. Annual Review of Psychology, 31(1), 65–110. https://doi.org/10.1146/annurev.ps.31.020180.000433

Diekelmann, S., & Born, J. (2010). The memory function of sleep. Nature Reviews Neuroscience, 11(2), 114–126. https://doi.org/10.1038/nrn2762

Dweck, C. S. (2006). Mindset: The new psychology of success. Random House.

Marzola, E., et al. (2023). Neuroplasticity and learning: Integrating memory consolidation and behavioral change. Frontiers in Behavioral Neuroscience, 17, 112–128. https://doi.org/10.3389/fnbeh.2023.1102208

McEwen, B. S. (1998). Protective and damaging effects of stress mediators. New England Journal of Medicine, 338(3), 171–179. https://doi.org/10.1056/NEJM199801153380307

Schoenfeld, B. J., Grgic, J., & Krieger, J. W. (2019). How many times per week should a muscle be trained to maximize muscle hypertrophy? Sports Medicine, 49(7), 1337–1355. https://doi.org/10.1007/s40279-019-01175-1

Essential Oils, Health

Discover the Gentle Power of Castor Oil + Essential Oils

Beyond Possibilities

doTERRA’s new CPTG®, Organic, Hexane-Free Castor Oil brings a time-tested natural ingredient into modern self-care. Grounded research shows its core fatty acid, ricinoleic acid, influences smooth-muscle receptors responsible for castor oil’s traditional laxative use (Tunaru et al., 2012). Topically, it’s a thick, nurturing emollient that seals moisture and slows evaporation of essential oils (CIR Expert Panel, 2007).

Evidence snapshot:
A controlled clinical study in elderly adults demonstrated that abdominal castor oil packs eased constipation discomfort (Arslan & Eser, 2011), while an exploratory dermatology trial found castor oil cream brightened under-eye skin tone (Parvizi et al., 2024). These early data hint at localized benefits, though large-scale trials are still pending.

What about “detox”?
Experts emphasize that castor oil does not remove systemic toxins; the liver and kidneys already perform that task. However, mindful rituals such as gentle abdominal packs may enhance relaxation and circulation — supportive, not curative (MD Anderson, 2023).

Why choose organic and hexane-free?
Cold-press extraction avoids chemical solvents like hexane, aligning with cleaner environmental and consumer-safety practices (Cravotto et al., 2022; EUFIC, 2025). doTERRA’s sourcing ensures a solvent-free, USDA-certified organic product designed for safe topical blending (doTERRA, 2025).

How to use it safely

  • Patch-test every new blend.
  • Apply small amounts — a few drops per area.
  • Use packs two or three times per week at most.
  • Avoid internal use or use during pregnancy unless advised by a clinician (Alookaran, 2024).
doTERRA 5 Ways to Use Castor Oil

Favorite DIY Ideas

  1. Night-Time Skin Treatment — 3 drops Castor Oil + 1 drop Frankincense.
  2. Scalp Support Mask — ½ tsp Castor Oil + ½ tsp Jojoba + Rosemary & Peppermint.
  3. Hormone Comfort Pack — Castor Oil + Clary Sage & Geranium; warm compress 30 min.

“Science gives us confidence; ritual gives us rhythm. Together they create empowered wellness.”

Castor Oil-Personal Care-eBook-US-English-PDF-8.5 × 11-v2Download

References

Alookaran, J. (2024). Castor Oil. In StatPearls. StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK557815/

Arslan, G. G., & Eser, I. (2011). An examination of the effect of castor oil packs on constipation in the elderly. Complementary Therapies in Clinical Practice, 17(1), 58–62. https://doi.org/10.1016/j.ctcp.2010.04.004

Cosmetic Ingredient Review Expert Panel. (2007). Final report on the safety assessment of Ricinus communis (castor) seed oil and related ingredients. International Journal of Toxicology, 26(Suppl 3), 31–77. https://doi.org/10.1080/10915810701663150

Cravotto, G., et al. (2022). Towards substitution of hexane as extraction solvent of food products and ingredients with no regrets. Foods, 11(21), 3412. https://doi.org/10.3390/foods11213412

European Food Information Council (EUFIC). (2025, May 5). Is hexane in food a cause for concern? https://www.eufic.org/en/food-production/article/is-hexane-in-food-a-cause-for-concern

MD Anderson Cancer Center. (2023, October 19). What to know about castor oil health claims. https://www.mdanderson.org/cancerwise/what-to-know-about-castor-oil-health-claims.h00-159622590.html

Parvizi, M. M., Saki, N., Samimi, S., Radanfer, R., Shahrizi, M. M., & Zarshenas, M. M. (2024). Efficacy of castor oil cream in treating infraorbital hyperpigmentation: An exploratory single-arm clinical trial. Journal of Cosmetic Dermatology, 23(3), 911–917. https://doi.org/10.1111/jocd.16056

Tunaru, S., Althoff, T. F., Nüsing, R. M., Diener, M., & Offermanns, S. (2012). Castor oil induces laxation and uterus contraction via ricinoleic acid activating prostaglandin EP3 receptors. Proceedings of the National Academy of Sciences of the United States of America, 109(23), 9179–9184. https://doi.org/10.1073/pnas.1201627109

doTERRA. (2025). Meet Castor Oil and 5 Ways to Use Castor Oil. https://www.doterra.com/US/en/blog

Awareness, Word Choice, and Trust in Family Communication
Family Life Education, Self-Discovery

Putting It All Together: Awareness, Word Choice, and Trust in Family Communication

Beyond Possibilities

Family communication is often the heartbeat of connection. The words we choose, the tone we use, and even the body language we convey can either build bridges or create distance within our homes. While it’s easy to get swept up in the rush of daily life, learning to pause, reflect, and intentionally communicate can transform how our families relate to one another.

In previous blogs, we’ve explored the foundations of awareness, trust, and word choice in communication. Now, it’s time to put it all together — to take what we’ve learned and use it in real moments with those we love most.

Awareness: The Power of Pausing Before We Speak

Awareness is like turning on a light in a dark room. It helps us see clearly what’s really happening — both within ourselves and in the conversation unfolding before us. When parents recognize their emotional state before speaking, research shows they communicate more calmly, which encourages calmer responses from their children as well (Alejandra & Kataoka, 2017).

Before reacting to a situation — like a teenager missing curfew or a spouse forgetting to follow through — pause and check in with yourself. What emotion is surfacing? What need might be underneath that emotion?

Tools like Mel Robbins’ “5 Second Rule” (counting backward 5-4-3-2-1 before responding) can interrupt reactive thought patterns and help you respond from a place of calm intention. This practice of mindful awareness creates space for empathy to guide our words rather than frustration.

Word Choice: Creating Openness Through Language

Words carry energy. The difference between “Why are you always late?” and “I’m concerned you’re running behind — is there something you need help with?” is the difference between accusation and understanding.

Studies consistently show that positive word choice improves family connection and strengthens relationships over time (Family Strengths: Communication, 2020). Using “I-statements” is one of the simplest and most effective ways to do this. Instead of blaming or labeling, “I-statements” express feelings and needs without placing the other person on the defensive (The Importance of “I-Statements in Relationships,” n.d.).

For example:

“I feel worried when I don’t hear from you. Can we agree that you’ll text when you arrive home?”

That small shift creates collaboration rather than confrontation — and the tone of the conversation shifts from tension to teamwork.

Trust: Built in the Everyday Moments

Trust is not built in grand gestures — it’s built in consistency. Every small, respectful interaction lays a foundation for emotional safety and belonging. Research from Ouyang and Cheung (2023) found that when parents foster trust and model emotional regulation, young adults experience fewer depressive symptoms and stronger family bonds.

Nonverbal cues like tone, posture, and facial expressions often speak louder than words (Winsberg, 2022). When we model openness, children learn that vulnerability is safe. This kind of safety allows our teens and young adults to develop independence while still feeling supported — a balance essential for healthy family dynamics (Busby & Chiu, 2017).

It’s easy to overlook these small daily exchanges, but they are the building blocks of resilient relationships. As one review from Precision Family Therapy (2025) put it, strong communication nurtures empathy, mutual respect, and adaptability — qualities that make families thrive even through challenges.

Putting It Into Practice

Imagine this scenario: your 17-year-old borrowed the car and didn’t text when they got home.

Your instinct might be to say, “You never think about how worried I get!” But instead, you pause. You take a deep breath. You recognize that your reaction comes from fear, not anger.

Then you reframe:

“When I don’t hear from you, I worry because I care about your safety. How can we make a plan that works for both of us?”

This reframe integrates awareness (of your own emotions), word choice (using “I-statements”), and trust (inviting collaboration). The result? Connection instead of conflict.

Growth, Not Perfection

Improving communication is not about mastering perfection — it’s about making consistent, small shifts that ripple through our relationships. Each mindful pause, thoughtful phrase, and intentional act of trust brings us closer together.

As Forever Families (2020) beautifully explains, communication is both a skill and a reflection of love — one that strengthens every time we choose understanding over reaction.

So, take a moment today to reflect:

  • How can you pause more often before responding?
  • What words can you reframe to express care instead of criticism?
  • Where might trust need a little rebuilding — or acknowledgment?

Awareness opens understanding.
Word choice opens dialogue.
And trust opens hearts.

Communication Journal 3Download

References (APA 7th Edition)

Alejandra, A. M., & Kataoka, S. (2017). Family communication styles and resilience among adolescents. Social Work, 62(3), 261–269. https://doi.org/10.2307/44652409

Busby, D. M., & Hsin-Yao Chiu, L. (2017). Perceived conflict styles of adult children and their parents: What is the connection? Journal of Child and Family Studies, 26(12), 3412–3424. https://doi.org/10.1007/s10826-017-0839-9

Family Strengths: Communication. (2020). Forever Families. https://foreverfamilies.byu.edu/family-strengths-communication

Ouyang, Q., & Cheung, R. Y. M. (2023). Mother–child versus father–child conflict and emerging adults’ depressive symptoms: The role of trust in parents and maladaptive emotional regulation. Journal of Adult Development, 30(2), 145–157. https://doi.org/10.1007/s10804-022-09431-1

Precision Family Therapy. (2025). The role of communication in strengthening family bonds. https://www.precisionfamilytherapy.com/post/the-role-of-communication-in-strengthening-family-bonds

The Importance of “I-Statements” in Relationships. (n.d.). Tony Robbins. https://www.tonyrobbins.com/blog/words-matter-you-vs-i

Winsberg, M. (2022). Speaking in Thumbs. Doubleday.