Don’t Heal Alone: Cultivating An Integrative Support System.
We like to believe healing is a solo mission. That if we just try hard enough, meditate long enough, journal deep enough—we’ll figure it out.
But the truth is: we weren’t meant to do this alone.
Not the burnout.
Not the grief.
Not the reinvention.
Not the day-to-day survival.
There are days I can feel myself unraveling—tight chest, spiralling thoughts, or total disconnection—and then I get a text from a friend who just gets me. Or I walk into my therapist’s office and feel my whole nervous system exhale. Or I listen to a podcast from someone who says exactly what I needed to hear.
Other people regulate us. And yes, sometimes they dysregulate us too.
We co-regulate, whether we’re conscious of it or not. Our nervous systems are wired for connection—mirroring, absorbing, attuning. It’s why a kind voice can soothe you more than your own thoughts ever could. It’s why one conversation can interrupt a spiral. It’s why the right practitioner, friend, or mentor can shift the trajectory of your entire month.
For me, there is no healing without people.
I’ve built a support system I lean on. People whose gifts, insights, and presence help me feel like myself again.
These are the people I turn to when I feel off-centre, when I need perspective, when my nervous system feels frayed or flat.
Some are friends. Some are coaches, therapists, and doctors. Some I’ve never met—they’ve supported me through the written word, through their voice on a podcast, or their presence in a room.
And here’s the truth: when I support myself this way, I can support others.
When I regulate, I can show up better in my relationships, my work, and my community.
I value these people because they help me protect and nurture the most valuable thing I have:
my integrative health.
Not just the health of my body—but of my mind, my heart, and my spirit.
That’s what I wish more of us would invest in. That’s what I wish we were taught to prioritize in our budgets.
Building An Integrative Support System.
What follows is a reference list—a glimpse into the kinds of care that can hold you, guide you, and bring you back to yourself when you feel off-centre.
It spans the physical, emotional, mental, and spiritual—because real healing touches every part of us. Some of these supports are paid. Others are completely free. I’ve had seasons of extended benefits and seasons of scraping things together. But support is always possible. Healing is always possible.
We’re living in a time where access looks different. Podcasts, Substacks, group chats, newsletters, and generous creators have put world-class wisdom at our fingertips. That’s a gift we shouldn’t underestimate.
So I’m sharing this list not as a prescription, but as inspiration. A glimpse of what an integrative support system can look like.
You deserve support. You deserve not to do it alone.
And if you’re still building your support system—let this be a starting point. A reminder of how many ways there are to feel held.
You don’t have to do it all.
But maybe there’s something in each category you could gently prioritize in your budget—or your time—this year. Even one small shift can make a meaningful difference.
A Reference List:
🧠 People Who Can Support Your Mind
Therapists (somatic, trauma-informed, CBT, EMDR)
Mental health counsellors and social workers
Coaches (life, mindset, burnout recovery, purpose)
Psychologists and clinical counsellors
Meditation guides and mindfulness teachers
Inner child and shadow work facilitators
Neurodivergent support specialists
Crisis responders and helpline volunteers
Podcasters who speak to mental wellbeing
Writers and educators who normalize mental health
People who offer journaling prompts, reflections, or frameworks
💓 People Who Can Support Your Heart
Grief counsellors and death doulas
Intimacy and relationship coaches
Compassionate friends
Heart-centred mentors
Somatic experiencing practitioners
Emotional freedom technique (EFT/tapping) practitioners
Circle facilitators and group process leaders
Support group hosts (bereavement, parenting, addiction, etc.)
Therapists who hold space for emotional alchemy
Lovers and loved ones who see you clearly and kindly
🩺 People Who Can Support Your Body
Family doctor or GP
Naturopathic doctor
Functional medicine specialist
Hormone or thyroid specialist
Nutritionist or registered dietitian
Pharmacist who answers your questions
Dentist who takes a holistic view
Dermatologist or skin specialist
Sleep specialist
Lab techs, nurses, and clinic staff who hold quiet kindness
Acupuncturist
Registered massage therapist
Chiropractor
Physiotherapist
Craniosacral therapist
Osteopath
Reflexologist
Myofascial release specialist
Pelvic floor therapist
Manual lymphatic drainage therapist
Somatic movement or body awareness facilitators
🧘 People Who Can Help You Regulate Through Movement
Yoga teachers
Pilates instructors
Personal trainers and strength coaches
Dance instructors or conscious movement guides
Group fitness instructors who bring joy
Run club leaders and walking group organizers
Hiking leaders and nature walk hosts
Sauna & cold plunge facilitators
Martial arts or tai chi instructors
Movement therapists
Breath-based movement guides
🌿 People Who Can Support Your Spirit
Breathwork facilitators
Energy workers
Intuitive guides, mediums, or spiritual coaches
Tarot readers and astrology mentors
Meditation teachers and spiritual retreat leaders
Sound bath facilitators and music healers
Spiritual directors or contemplative companions
Ceremony keepers and ritual facilitators
Shamans or plant medicine guides (when approached with integrity)
Faith leaders or elders who offer grounding and insight
Sacred text translators or wisdom teachers
🎧 People You Can Learn From—For Free or Low Cost
Podcast hosts who teach through story and presence
Substack writers who offer depth and heart
YouTube creators who share generously
Instagram educators, therapists, and coaches
Course creators
Workshop hosts
Library curators and book club organizers
Authors offering knowledge through books, digital books and audiobooks | Get my list.
Volunteers, community leaders, and peer educators
🤍 People Who Make You Feel Less Alone
Friends who check in
Mentors who believe in your potential
Group chats that offer daily connection
Retreat facilitators and group space holders
Accountability buddies who keep you motivated with compassion
Supportive family members (when safe and nourishing)
Peer support groups (online or in-person)
Kind strangers who saw you and said the right thing
Fellow creatives and collaborators
Pets—the unsung heroes of emotional support (of course they’re on this list)
Whether your support system is already strong or still taking shape, I hope this reminded you that healing doesn’t happen in isolation.
Asking for help is not weakness—it’s wisdom.
Receiving it is not indulgence—it’s resilience.
And if you're curious who I recommend—I’m just a message away.