Integra Direct Primary Care PLLC

Feeling overwhelmed, anxious, or just “always on”?

Stress isn’t just mental—it affects your sleep, digestion, inflammation, and overall health.

🌿 Join us for an educational evening: Wellness Strategies for Stress Resilience

📍Derryfield Middle School – Gateway Building Conference Room, 2226 River Road, Manchester, NH
📅 Thursday, April 23
🕕 6:00–7:30 PM
✉️ RSVP: [email protected], call or text (603) 716-5533

You’ll learn:
✔️ How stress impacts your body
✔️ The gut–brain connection
✔️ How lifestyle + nutrition influence resilience
✔️ Simple, realistic ways to support your body

Featuring:
👩‍⚕️ Marty Donovan, Pharmacist & Clinical Nutritionist
👩‍🔬 Colleen Donovan, Former Stress Research Scientist & Nutritionist

✨ Practical. Grounded. Immediately useful.

If you’ve been pushing through stress and calling it “normal,” this is your chance to rethink that.

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🌿 Regulate & Restore: The Power of Meditation and Breathing 🌬️

Life can feel loud sometimes—busy schedules, constant input, and very little space to pause.

This is your invitation to step away from the noise… and come back to calm.
Join us for a relaxing and restorative evening guided by Karen O'Donnell, RN, BSN, CEN, TCRN, BC-FMNS. Through gentle breathing techniques, soothing music, and visualization, you’ll learn how to shift your body and mind into a more grounded, regulated state.

Whether you're brand new to meditation or have practiced for years, this experience meets you exactly where you are.

During this session, you’ll learn:
✨ Simple techniques to calm your nervous system in real time
✨ How guided visualization can reduce stress and improve focus
✨ Practical ways to incorporate moments of stillness into your day

🗓 When: Wednesday, April 8th | 6:00–7:30 PM
📍 Where: Derryfield School – Gateway Building Conference Room
2226 River Road, Manchester, NH
💫 Free event — invite a friend
⚠️ Limited seating (24 participants)
👉 RSVP: [email protected] , call or text (603) 716-5533

This is more than a class—it’s a chance to reset, reconnect, and walk away with simple tools you can return to anytime.

We hope you’ll join us. 🤍

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“Small shifts now become strong roots later.”

We often underestimate the power of small change.

Choosing to walk 10 extra minutes. 🚶‍♀️
Turning off screens 30 minutes earlier. 📵
Adding one more serving of vegetables. 🥦
Taking three slow breaths before responding. 🌬️

These don’t look dramatic, they don’t feel revolutionary, but they compound.

What feels like a tiny adjustment today can become stability, resilience, and strength over time. 🌳

Health isn’t built in extremes…it’s built in consistency.

If you’re ready to focus on sustainable shifts instead of quick fixes, learn more about our whole-person approach at www.integradpc.com

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💊 Before I Reach for a Prescription – For High Blood Pressure 💊

Before I reach for a blood pressure pill, I want to understand:
😰 Your stress
😴 Your sleep
🧂 Your salt intake
🚶‍♀️ Your movement
🧠 How your nervous system is functioning

Blood pressure doesn’t rise in isolation.
It responds to how you’re living, coping, resting, and fueling.

Yes, medication can be lifesaving. ❤️
And sometimes it’s absolutely necessary.

But medicine is a tool — not always the first one we reach for. 🛠️

Let’s look at the whole picture; often sustainable change starts upstream. 🌿
If you’re looking for care that considers lifestyle alongside prescriptions, learn more at www.integradpc.com

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