The author shares a success story of a client who effectively managed anxiety and mild depression through their journey together. The client's achievements were attributed to self-awareness, courage to seek help, a holistic approach combining counseling, diet, herbs, and lifestyle changes, resilience in facing setbacks, self-compassion, the ability to let go of control, and maintaining hope throughout the process. The author emphasizes the importance of these attributes in achieving better mental and physical health and encourages others to embark on their own healing journeys.

The author candidly shares a day when they didn't adhere to their own health standards, missing breakfast, skipping exercise, and experiencing poor sleep due to worries. They empathize with readers, emphasizing that everyone has such days. They highlight their commitment to supporting and guiding clients on their health journeys, offering encouragement and celebrating their successes.

The NSW government's public health campaign encourages people to reassess their idea of "normal" and focus on achieving a healthy weight to prevent chronic diseases. The author applauds this campaign, emphasizing the importance of paying attention to health indicators like sleep quality, energy levels, diet, stress management, exercise, and regular check-ups for optimal well-being. They offer guidance and support for making healthier choices.

The author shares key tips from a seminar on managing anxiety using natural remedies. They emphasize a holistic approach addressing mind, body, and action for anxiety treatment. Tips include counseling, the use of smartphone apps like Moodnotes and MindShift, dietary considerations, supplementation with vitamins and minerals like magnesium and probiotics, herbal remedies, and the use of essential oils. The importance of regular exercise, progressive muscle relaxation, and deep breathing techniques are also highlighted. Seeking help and support is encouraged to bring anxiety into balance.

As a Medical Herbalist, the author emphasizes the importance of choosing high-quality supplements. They provide eight qualities to consider when selecting supplements: prioritizing food sources, ensuring therapeutic doses, checking excipients and additives, understanding side-effects and contra-indications, combining with necessary co-factors, considering different forms for different effects, timing of consumption, and exploring a variety of nutrients beyond vitamins and minerals. They recommend seeking professional advice to ensure optimal health benefits from supplements.

The author reflects on the valuable life lesson they learned from a wise friend named Lina. Lina's advice was about the concept of "16 balls," where each ball represents one's ability to care for various aspects of life. Lina emphasized the importance of reserving eight balls for oneself, highlighting the need for self-care to effectively care for others. The author encourages readers to assess how many "balls" they allocate to themselves amidst life's challenges and offers support through herbs, nutrients, and lifestyle choices to manage stress and regain balance.