Beginner's Guide to Wellness and Self Care Practices

Understanding the Science of Self-Care

Wellness and self-care work hand-in-hand: wellness is the goal (a balanced, thriving life), and self-care is the set of intentional habits that moves you toward that goal.

Wellness	Self-Care
Multi-dimensional state of health (physical, emotional, mental, social, spiritual)	Daily or weekly actions that maintain or improve those dimensions
Outcome-focused	Process-focused
Measures overall quality of life	Measured by consistency of practices

Self-care isn’t selfish—it’s protective. Evidence shows regular self-care can lower anxiety, improve immunity, and boost sleep quality, cognition, and resilience.

I’m Brandi Garden, co-founder of Eversio Wellness. After my own struggle with autoimmune issues and burnout, I finded how functional mushrooms could help restore balance. That journey inspired our mission to offer science-backed, high-potency mushroom extracts cultivated Dì Dào (in their native homeland) and processed with dual-extraction for maximum bioavailability.

Wellness & Self-Care 101: Why They Matter

A single night of good sleep or a walk in nature can flip a bad day into a good one—that’s self-care at work. The World Health Organization defines self-care as the ability to promote health, prevent disease, and cope with illness with or without professional help. Beyond feeling better, self-care makes economic sense: preventive habits lower healthcare costs and keep you productive.

Key benefits backed by research:

• Lower cortisol and reduced stress-related symptoms
• Stronger immune responses and fewer sick days
• Sharper focus and memory thanks to better sleep and regular movement
• Higher resilience and life satisfaction

When Self-Care Isn’t Enough

Self-care supports professional care; it never replaces it. Seek qualified help if you notice persistent low mood, disruptive sleep or appetite changes, difficulty functioning, or thoughts of self-harm. In the U.S., call or text 988 (Suicide & Crisis Lifeline) or dial 1-800-662-4357 (SAMHSA Helpline) for immediate assistance.

Five Core Dimensions of Self-Care

Your well-being is like a five-legged stool—remove one leg and everything wobbles. Aim for small, consistent habits in each area:

1. Physical – movement, sleep, nutrition, hydration, preventive care
2. Emotional – mindfulness, journaling, healthy boundaries
3. Mental – cognitive challenges, screen breaks, self-compassion
4. Social – authentic connection, volunteering, asking for help
5. Spiritual – purpose, gratitude, time in nature, meditation

Practical starting point: stack one five-minute habit onto an existing routine (e.g., stretch while the coffee brews). Consistency beats intensity.

Functional Mushrooms: Science-Backed Allies

Functional mushrooms supply beta-glucans and other bioactive compounds that help your body adapt to stress and modulate immunity (Camilli et al., 2018; Han et al., 2020).

• Lion’s Mane – promotes nerve growth factor and supports cognitive function (Docherty et al., 2023).
• Reishi – balances the stress response and supports restful sleep (Li et al., 2021).
• Cordyceps – improves cellular energy and exercise tolerance (Hirsch et al., 2017).

Eversio Wellness Product Spotlight

Product	Key Benefit
Focus Now – Organic Lion’s Mane 8:1 Dual Extract Capsules	Mental clarity & focus
Chill Now – Organic Reishi 15:1 Dual Extract Capsules	Stress balance & relaxation
Energize Now – Organic Cordyceps 8:1 Extract Capsules	Natural stamina & energy

All extracts are USDA-Organic, made from whole fruiting bodies, and dual-extracted for maximum potency. Click here to find out more about our products.

Build Your Personal Self-Care Plan in 5 Steps

1. Assess – Rate each dimension 1-10 to reveal gaps.
2. Set SMART Goals – e.g., “Walk 20 min after lunch, 4 days a week for the next month.”
3. Habit Stack – Tie new actions to routines (take your mushroom capsules right after brushing teeth).
4. Schedule – Block self-care time on your calendar and protect it.
5. Review & Adjust – Celebrate wins, tweak what feels forced, and restart quickly after setbacks.

From Me to We: Collective Wellness

Wellness ripples outward. Families, workplaces, and communities thrive when self-care is shared.

• Start meetings with a two-minute check-in on energy levels.
• Plan walking meetings or communal stretch breaks.
• Leaders: model boundaries (e.g., no-email evenings) to legitimize downtime.

These small “relational pauses” build group resilience and normalize asking for support.

Frequently Asked Questions

Q1. Are mushroom supplements safe with medications?
Generally yes, but Reishi may amplify blood-thinners and immune-modulating mushrooms can interfere with immunosuppressants. Consult your healthcare provider before use.

Q2. Who should avoid certain mushrooms?
Pregnant or breastfeeding individuals, anyone with mushroom allergies, upcoming surgical patients, and those with autoimmune conditions should get medical clearance first.

Q3. Can I rely on mushrooms alone for immunity or mood?
No. Functional mushrooms complement (not replace) balanced nutrition, movement, quality sleep, stress management, and professional care when needed.

Optimize Your Mind and Body with Organic Mushroom Wellness

Your journey toward wellness and self care isn't a destination—it's an ongoing path of findy and growth. At Eversio Wellness, we're passionate about being your companion on this path, offering nature's most powerful tools to support your wellbeing.

When we founded Eversio, we made a commitment to quality that goes beyond industry standards. Our mushrooms are grown Dì Dào—in their spiritual and native homeland, with ideal environmental conditions that allow them to develop their full therapeutic potential. This traditional approach ensures the mushrooms deliver their intended energy and potency to your body, just as nature intended.

What makes our extracts special is our dedication to both ancient wisdom and modern science. Through dual extraction methods, we carefully preserve both water-soluble and alcohol-soluble compounds from whole fruiting bodies—not mycelium on grain. This comprehensive approach maximizes bioavailability, meaning your body can actually use the beneficial compounds we've preserved.

Self-care isn't selfish—it's essential. By prioritizing your wellbeing across all five dimensions we've explored—physical, emotional, mental, social, and spiritual—you're not just investing in yourself. You're enhancing your capacity to show up fully for those you love and contribute meaningfully to the world around you.

Functional mushrooms offer a unique advantage in your wellness toolkit because they work holistically. Rather than targeting a single symptom, they help support your body's natural intelligence and balance. Whether you're looking to improve focus with Lion's Mane, find calm with Reishi, or boost natural energy with Cordyceps, these remarkable fungi offer support that complements your body's innate wisdom.

The beauty of incorporating mushroom supplements into your routine is their versatility. They can be seamlessly integrated into your morning coffee, smoothie, or taken as a simple capsule. Small, consistent actions often create the most profound changes over time.

If you're just beginning your wellness and self care journey, start small. Perhaps begin with a single mushroom extract that addresses your primary concern. As you become familiar with how your body responds, you can explore combining different mushrooms for synergistic benefits or trying our carefully formulated blends.

The future is fungi, and it starts with you taking that first step toward more intentional self-care today. Your body, mind, and spirit deserve this investment—and the returns will benefit not just you, but everyone whose life you touch.