How to Find Your Joy, Peace, and Contentment
Dr. Rose Bricker
We all have challenges in our lives. Sometimes, it’s the stress of moving, the loss or difficulty in relationships, becoming a caretaker for a loved one, physical illness, or the death of a partner or friend. In fact, any transitions in our lives can bring on burdens and stress. Whatever the issues may be, we often experience grief, worry, fear, brain fog, and even physical issues due to the stress of these challenges. These situations can destroy our joy, peace, and contentment. Have you ever wondered how to restore your sense of stability? I want you to know that you do have the power to regain your emotional stability! Here are five ways to become more hopeful, joyful, peaceful, and increase the quality and happiness in your life.
1. Get up and get outside. Spend 10 minutes with the first light of day. The light helps to reset your circadian rhythm cycle. This is our 24-hour biological clock that helps us sleep. According to Dr. Andrew Huberman, a neuroscientist, this will increase your cortisol level and increase your daytime mood, focus, alertness, and energy throughout the day.
2. Take 10 deep breaths to achieve the results that will set the tone for the day. By inhaling to the count of four, holding your breath to the count of seven, and then exhaling to the count of eight, you are activating your parasympathetic nervous system that will allow your body to rest, relax, and restore itself.
3. Tell yourself, “I’m going to have a good day.” Whether we are thinking positively or negatively, we are training our brain to continue to think that way. Go for positive thinking every time.
4. Don’t use your phone for the first hour. Take this time to regulate your nervous system, set your intention for the day, and welcome the day with gratitude.
5. Get a good night’s sleep. Sleep is not just resting our body. Sleep is critical to our physical and mental health. During deep sleep, our brain cleans itself by getting rid of toxic waste, it allows the brain to process and consolidate memories, improves learning and brain function, and helps support a healthy immune system. Quality sleep affects our ability to focus, the ability to form new memories, our hormones, our blood pressure, and the risk of heart disease and stroke. Sleep deprivation can increase anxiety and depression. Try to go to bed and get up at the same time every day. Adults over 65 need 7 to 8 hours of sleep. It is crucial to get quality sleep!
Another way to ensure quality sleep is to limit screen time (phone, tablet, computer, and TV) at least 30 minutes to an hour before bedtime. Limit meals, sugary drinks, caffeine, and/or alcoholic drinks. Use this time to practice relaxation techniques such as deep breathing and muscle relaxation. Give your brain the sleep it needs to perform the next day.
If you are experiencing challenges and ready to learn more ways to regain your joy, peace, and contentment, call me, Dr. Rose Bricker, for a complimentary meet and greet at 520-820-4079. I’m located at 7410 N. La Cholla Blvd. (in the La Cholla Corporate Center) in Casa Adobes, 85741.
Good news: I am now offering home sessions (after the first in-office consultation) in SaddleBrooke One and Two, SaddleBrooke Ranch, and Sun City. Please call for additional information.
Movement, Mindset, and Massage: Keys to Living Fully
Heidi Overman, LMT, Integrative Health & Wellness Coach
Quality of life isn’t about perfection—it’s about progress, balance, and finding what works for your body.
As autumn brings cooler mornings and the rhythm of new routines, many of us pause to reflect on our health. Am I living the life I want, or just managing day to day?
As a massage therapist and integrative health coach, I hear this often—especially from people in their 50s, 60s, and beyond. They talk about energy, balance, mobility, and pain. The real question they’re asking is: How is my quality of life?
What Does “Quality of Life” Mean?
Quality of life goes beyond medical diagnoses. It’s about how fully and comfortably you can live each day. It shows up in how well you sleep, whether you can walk without pain, and your ability to enjoy activities, relationships, and independence.
As a coach, I help clients identify what matters most and build small habits to support it. As a massage therapist, I focus on mobility and pain relief, creating a plan that fits their lifestyle and goals.
Chronic Pain’s Ripple Effect
For many over 50, chronic pain is a daily challenge. Arthritis, back pain, or old injuries don’t just affect the body—they touch every part of life. Pain can disturb sleep, dampen mood, limit social activities, and make even simple tasks overwhelming.
The difficulty is that pain is often invisible. Others may not see it, but the impact is very real. And while medication can help, long-term improvement comes from a whole-person approach that blends bodywork, lifestyle choices, and self-care.
The good news? Even small changes matter. A healthier breakfast, 10 minutes of stretching, or a calming bedtime routine can reduce flare-ups and improve energy. Progress, not perfection, is the key.
Movement, in particular, is one of the best medicines. Gentle activity—walking, stretching, chair yoga—helps ease stiffness, build strength, and release endorphins, the body’s natural pain relievers. The goal isn’t punishing workouts; it’s finding movement that feels good and supports your body.
Improving quality of life is easier with support. Too often, people feel they have to tough it out alone. But having guidance and accountability makes a big difference.
As a coach and therapist, I work with clients to design realistic, sustainable steps—whether that’s adjusting diet, trying new forms of movement, or managing stress. Together, we create momentum and confidence.
Quality of life isn’t about eliminating every challenge. It’s about reclaiming control, saying yes to what you love, and meeting difficulties with resilience and hope.
This fall, I encourage you to pause and ask yourself: What does quality of life mean to me right now? Then, take one small step toward it. Over time, those steps add up to lasting change.
Check out my Health and Wellness classes starting soon: emptycupwellness.com.
If you are interested in therapeutic massage, wellness education, facials, or acupuncture, call me at Empty Cup Wellness at 520-639-6987. I’m located at 10132 N. Oracle Rd., Ste. 160, Tucson, AZ 85704, in the business park behind the Fairfield Inn.