Pantea Rahimian

10/06/2025

Recently I went ocean swimming out to the third booie. Usually I just go to the first. Challenging myself was a great reminder that even if something feels out of reach you keep pushing yourself through your fears and discomfort and you realize that you are a lot stronger and more capable than you thought and that fear is just fear. It’s not going to stop you from doing what you need to do. Face your fears! Trust me you are a lot stronger than you think!

09/19/2025

Happy to start the weekend with a delicious burrito 🌯 with my mom 😍

03/05/2025

One thing I realized the other day is that even if I'm juggling a bajillion plates, I carve out time for myself. How about you? Do you think you make time for self-care? All you need is 30 seconds or so...

Here are three ways to self-care in 1 minute or less:

😮‍💨 Breathe in for 4. Hold for 4. Exhale for 8. Repeat three times.

🥛 Get a glass. Fill it with water. Drink it. Hello hydration!

🧍🏼‍♂️Stand up. Shake your body like a polaroid picture. You’ll feel ridiculous. That’s okay. You just filled your body with endorphins!

Want more ideas? Check out my latest post:

https://pantearahimian.com/the-secrets-of-people-too-busy-to-practice-self-care/

02/10/2025

Did I tell you about the recent experiment that I'm doing? It's fairly simple. I'm changing how I talk to myself.

You know that internal voice that is constantly jabbering away? Yes, my voice is quite interesting and sometimes the stories it spins turn up the anxiety volume far higher than necessary.

So for a few weeks, I talked to myself like I would talk to my best friend and I couldn’t believe what happened!

Remember, negative self-talk can be damaging to your sense of self and your overall happiness. And contrary to popular belief, it won’t motivate you to do or be “better”.

Here are three self-talk tips:

🤪 Get familiar with the tone of your internal commentary and how it makes you feel.

👯 Try speaking to yourself in the third person, or using your name to get some emotional distance from your thoughts.

♥️ Be kind. If you wouldn’t say it to a friend, don’t say it to yourself.

Curious about what self-love means? Learn how self-love can create a ripple effect of compassion and kindness and start the journey today.

01/24/2025

Have you ever had life throw you one curveball after the next? Yup, that's what it's been like for me since the beginning of January. I feel like my world has turned upside down profoundly and unexpectedly.

As someone who struggles with anxiety, knowing that the outcome of this situation is out of my control feels scary.

What has helped me during this time is ocean swimming. The water is cold and the waves are unpredictable. Forcing myself to face the discomfort has helped me just ride the ups and downs of everyday life.

Do you want to learn how you can keep your head above water next time you feel overwhelmed?

Some other helpful tips if you're feeling overwhelmed:

😵‍💫 Allow yourself to feel. During stressful times, emotions can feel more intense and overwhelming. Make space for any big feelings and give yourself time to adjust. It may take longer than you think. That’s okay.

😌 Focus on what’s in your control. What tangible thing can you do right now? Maybe it’s processing your feelings with someone, or taking productive action to support yourself or others.

🤗 Take it moment by moment. In intense periods of stress or tragedy, it’s common (and totally normal) for the mind to spiral into fear-based thinking. Gently encourage yourself to hold onto the present moment. Take it minute and minute. Easier said than done, but important.

What are some tips you have that help you when you're feeling overwhelmed? Please reply and let me know since it will be great to add them to my self-care toolbox.

After collapsing from sheer exhaustion I contemplated what to do when you feel overwhelmed with life and found 8 realistic solutions.

12/10/2024

It's the most wonderful time of the year! Or is it?

I notice that I find myself stressed when the party invitations start rolling in for the holiday season. I try to figure out how to juggle my own well-being while simultaneously trying to carve out time to spend with others.

Fortunately for you, I have discovered that you don’t need an excuse to say no. But if you do see the three below
👇👇👇

If attending an event is likely to drain your mental battery, take it as a sign to say no.

Here are three playful but clear ways to decline invitations to protect your mental health:

💜 “I want to say yes but my mental health says no”
💜 “I can’t make it this time but let’s catch up soon”
💜 “Sorry — I already have plans” (self-care is a valid plan btw)

Remember...winter is an opportunity for us to slow down and nurture ourselves by engaging in much-needed self-care.

https://pantearahimian.com/9-simple-ways-to-avoid-holiday-stress/

Are you feeling anxious and stressed about the holidays? Here are 9 helpful tips to avoid holiday stress this year.

12/03/2024

It's been a long time since I've shown up on this platform.

I took some accidental/non-planned time away from writing to simply let go of the pressure I put on myself to have something to say every other week.

To be transparent I can’t promise consistency, but I’m working on finding my rhythm again.

For now, I am happy to share that Daniel and I checked off one of our biggest bucket list items when we went on our month-long trip to Southeast Asia this spring. The landscape, culture, and food were incredible. I can’t believe it but we even found ourselves sitting inside a pond of koi fish in Chiang Mai.

Seeing that part of the world made me realize how privileged I am and that I take simple things like clean water and fresh air for granted.

I am curious if you’re taking a moment to pause and cultivate self-care. What are the little things that are bringing you joy? Hit reply and let me know!

https://pantearahimian.com/4-days-in-chiang-mai-best-itinerary-for-first-time-visitors/

11/20/2024

Dear Yoga thank you for providing me a safe and sacred space to show up and take care of myself so I can better serve others.

09/18/2024

Do you love it when seasons change? I do because it’s a helpful reminder that even though something is coming to an end, there is a new chapter to look forward to.

Nature is in a constant flux of change and doesn’t grip uncertainty with fear like we do.

This Saturday, September 21st is my birthday and I've come to realize that being in my 40s isn't always easy. My body does not bounce back from injuries like it used to. I need to be far more intentional about my health and wellness.

Although change is not always easy or desired, I have learned that it's important. Sometimes we need to face the challenging uncertainty in life to fully appreciate and embrace when joy and happiness come our way.

This year my birthday wish is for you to cultivate some joy and happiness in your life. Since I was born on the fall equinox, I want you to take a moment to cherish what you are grateful for and wholeheartedly appreciate what is good in your life. Then share that goodness with someone else and pay it forward.

We are all connected in one way or another and I am deeply grateful that you are part of my community. I would love to hear what you are grateful for these days and what you are doing to cultivate joy and happiness! Hit reply and let me know.

https://pantearahimian.com/10-fulfilling-ways-to-boost-your-happiness-this-fall/

08/20/2024

I know it's been a hot minute since I last posted. Summer is my favorite season so I've been out and about enjoying the beach and swimming in the ocean.

I guess all this activity caused me to get the new strain of COVID which put me out of commission. Now it's time to go back to work and I have the same sinking feeling I get when the weekend draws to a close and am anxious to return to work.

Do you ever get the Sunday Scaries? This known phenomenon hijacks our downtime with anticipatory stress (aka worry about the upcoming week). It can be subtle or intense, causing restlessness, anxiety and trouble sleeping. If this happens to you I got you.

My three quick tips to soothe the scaries:

💙 Give yourself a Monday treat to look forward to (this always works like a gem!)
💙 Set a mindful intention for how you want to feel next week
💙 Establish a Sunday night ritual that’ll ease you into a good night’s sleep

Want more helpful tips to banish your Sunday night anxiety once and for all?

What rituals do you incorporate on your Sundays so you feel calmer and more relaxed? I would LOVE to know so please reply and share your suggestions with me.

Fed up with the Sunday scaries? Learn how to stop Sunday night anxiety from ruining your weekends in 5 easy steps.

07/24/2024

Psst…I have a secret.

Not only am I a big fan of self-care, but I try my best to practice what I preach since I’ve personally experienced the physical, emotional, and mental toll of burnout and feeling overwhelmed.

That being said, it’s not always easy to practice self-care, especially if you’re a busy mental health provider navigating our crazy healthcare system.

You probably know that as a social worker, it's one of our ethical responsibilities to practice self-care right?

It's just hard to find time to squeeze it in along with the million other things that are on your plate.

Good news for all of us!

I discovered the secrets of people too busy to practice self-care and have all the tips and tricks that you can employ today!

https://pantearahimian.com/the-secrets-of-people-too-busy-to-practice-self-care/

How do you make time for self-care when you’re too busy? Here are 9 easy and actionable ways to add self-care to your busy schedule.