Emotions are incredibly powerful—they shape how we experience life. Yet, expressing them can feel scary. We worry about being judged or seen as vulnerable, so we often hide our feelings away. But here’s the thing: emotional health isn’t just a nice-to-have—it’s necessary for how well we feel overall.

In this blog, we look into how mastering our emotions isn’t just liberating—it’s transformative, making room for deep personal growth and healing. To help me with this, I bring in Rich Ahlers, who is on a mission to redefine holistic well-being, specializing in empowering men through retreats and community support. Rich’s knowledge has greatly reshaped lives, including my husband, Mark Heller, whose health and wellness journey includes attending one of Rich’s retreats.

Rich shares insights on creating a home environment that supports holistic health, the transformative power of saunas, and the importance of addressing emotional and psychological factors in health.

Rich’s Guide to Emotional & Physical Wellness

Rich doesn’t just talk the talk— he provides actionable tips and detailed advice for creating a wellness sanctuary in your home. Curious about his recommendations? Let’s get started.

1| Create a Wellness Room in Your Home

During COVID-19, Rich added a wellness healing room to his home, providing a controlled environment to nurture his health routines.

Here’s how you can create your wellness room:

Key Elements of a Wellness Room:

• Sauna: Incorporate an infrared sauna, which can serve as a space for meditation, visualization, and self-reflection. Saunas are known for their detoxifying properties and can be a sanctuary for emotional release.
• Healing Tools: Consider adding yoga mats, meditation cushions, and essential oil diffusers. These can enhance your wellness practices and create a calming atmosphere.
• Natural Light: Ensure your wellness room has plenty of natural light. Exposure to natural light can improve mood and energy levels.
• Personal Touches: Add personal items that bring you joy and peace, such as plants, artwork, or meaningful objects.

Actionable Tips:

• Start Small: If dedicating an entire room isn’t feasible, start with a corner or a small area in your home.
• Consistency: Make it a habit to spend time in your wellness space daily, even just for a few minutes.
• Intention Setting: Use this space to set daily intentions, meditate, or practice mindfulness.

“I can use my sauna every day as a tool to feed my body and my soul with positive vibes and energy.”

Rich Ahler

2| Use a Sauna

Rich uses a sauna for meditation, disconnecting from noise, and connecting with himself. It’s more than just relaxation—it’s energizing and detoxification, promoting a healthier lifestyle. Here’s how you can maximize the benefits of using a sauna:

Benefits of Sauna Use:

• Detoxification: Sweating in a sauna helps eliminate toxins from the body.
• Stress Relief: The heat and solitude of a sauna can reduce stress and promote relaxation.
• Emotional Release: Saunas can be a safe space to process and release pent-up emotions.

Personal Routine:

Inside the sauna, Rich would do the stretching, reading, and meditation.

Here’s a step-by-step guide to creating your sauna routine:

• Stretching: Begin with gentle stretches to relax your muscles and prepare your body for the heat.
• Reading: Bring a book or listen to an audiobook that inspires or calms you.
• Meditation: Spend a few minutes in meditation, focusing on your breath and letting go of any stress or tension.

“We were helping men come out of their stressed lives and deal with things in their life naturally and more healthily versus self-medicating using drugs and drinking and overeating and toxic behaviors.”

Rich Ahlers

3| Address Emotional and Psychological Factors in Health

Rich explained that most situations people face in life like health issues, relationships, and finances are caused by internal factors like self-beliefs, emotions, trauma, and coping skills. However, people avoid pain and don’t want to own their role.

Here’s how you can take a proactive approach to your emotional well-being:

Understanding Emotional Triggers:

1. Self-Reflection: Spend time reflecting on your emotions and identifying any triggers for negative behaviors.
2. Journaling: Keep a journal to track your thoughts and feelings. This can help you gain insights into your emotional patterns.

Coping with Trauma and Stress:

1. Therapy: Consider seeking professional help to address trauma and chronic stress.
2. Mindfulness Practices: Incorporate mindfulness practices such as meditation, deep breathing, or yoga into your daily routine.

Empathy and Understanding:

Rich discussed that obesity is a choice but is heavily influenced by subconscious belief systems, trauma, chronic stress, and environmental influences from childhood. He emphasized the importance of empathy and understanding, and addressing health issues as a result of various factors.

Here’s how you can build empathy:

1. Active Listening: Practice active listening when others share their struggles. Avoid judgment and offer support.
2. Education: Educate yourself about the complexities of health issues such as obesity to foster a deeper understanding.

Actionable Tips:

1. Emotional Awareness: Make it a habit to check in with your emotions regularly. Ask yourself how you’re feeling and why.
2. Healthy Coping Mechanisms: Develop healthy coping mechanisms such as exercise, creative outlets, or talking to a trusted friend.

“I allowed myself the space and time to let everything come to the surface—all the feelings, all the dark energy—and I processed it.”

Rich Ahlers

4| Empower Men to Embrace Emotional Health

Rich explained how early experiences shape our emotional responses and coping mechanisms, often carrying these patterns into adulthood. Men, in particular, are conditioned to suppress their emotions, leading to various health issues and unhealthy coping behaviors. Here’s how men can develop their emotional health:

Breaking Down Barriers:

1. Vulnerability: Understand that vulnerability is a strength, not a weakness. Sharing your emotions can lead to deeper connections and personal growth.
2. Support Systems: Build a support system of friends, family, or a community where you feel safe to express your emotions.

Proactive Emotional Health:

1. Self-Care: Prioritize self-care activities that nurture your emotional well-being.
2. Resources: Seek resources such as books, podcasts, or workshops on men’s emotional health.

Actionable Tips:

1. Daily Check-Ins: Set aside time each day to check in with your emotions. Reflect on how you’re feeling and why.
2. Seek Help: Don’t hesitate to seek professional help if you’re struggling with emotional issues. Therapy can be a valuable tool for emotional health.

Conclusion

Emotions are not just feelings— they shape our daily experiences and influence our health outcomes. By acknowledging and processing our emotions, we create paths for personal growth and deep healing.

Implementing the tools and techniques shared in this episode can lead to notable improvements in both emotional and physical health. From creating a dedicated wellness space at home to incorporating practices like sauna therapy and mindfulness, each step is designed to support your holistic well-being.

Remember, emotional awareness and self-care are not luxuries but essential practices for a fulfilling life. By embracing these principles, you open the door to resilience, inner peace, and transformative healing.

Take the next step in your journey to well-being by listening to the full episode. Subscribe to the Homes that Heal podcast, and join us in learning about more helpful discussions on health and wellness. Your path to a healthier, happier life starts here.

Rich Ahlers Bio

A dedicated father and husband deeply committed to the pursuit of health and wellness. With over two decades of experience in healthcare, health-tech, and human nutrition, I’ve developed a holistic approach to well-being. I firmly believe that self-care is the cornerstone of a healthy lifestyle, and my mission is to empower others to prioritize their health by incorporating simple yet transformative practices into their daily lives. From addressing stress and burnout to overcoming anxiety and trauma, I provide practical tools to help individuals reclaim clarity, vitality, and purpose. 

Connect with Rich Ahlers:

• Website: www.thevitalhabits.com
• IG: @thevitalhabits and @richiescaglione
• Twitter: @vital_habits
• YouTube: @TheVitalHabits