Recovery: The Space Between Effort and Adaptation

Welcome to Our Latest Newsletter! 

📚 Read Time: 10 Minutes 

Recovery isn’t time off. It’s the part of training where progress actually happens. The workout is the stress. Recovery is the signal to adapt. When we confuse “doing more” with “getting better,” we end up exhausted, injured, or stuck. When we get recovery right, the body repairs, the brain resets, and performance climbs. 

There’s a lot of noise around recovery right now. Expensive gadgets, cold tubs on every reel, protocols that promise shortcuts. Some of it can help you feel better in the moment. Most of it doesn’t move the needle like people think. The evidence keeps pointing back to the basics: sleep, nutrition, smart programming, and reducing total life stress. Add a little belief and ritual to help your mind settle, and you have a system that actually works. 

This week, we’re cutting through the BS and building recovery the way adaptation really works: stress plus rest equals growth. 

What we’ll cover: 

• 🧭 What Is Recovery? Clear definitions across physiology and psychology, and the common myths that derail progress   
• 🧠🩺 The Science of Recovery: Brain and body mechanisms, parasympathetic rebound, HRV, sleep cycles, tissue repair, and hormesis   
• 📊 Stats Worth Knowing: Injury, sleep, overtraining, and what athletes actually rate as most effective   
• 🐅 Tiger Resilience Lens: Recovery vs. Burnout across Body, Mind, Heart, Spirit   
• 🏋️ Michael’s Training Corner: What Recovery is and isn't 
• 🌍 Real-World Spotlight: A voice who has torn down the myths and elevated the essentials   
• 📝 Journal Exercise: Build a personal recovery plan that fits your life   
• 🔥 Final Thoughts: The Five Pillars applied to recovery   

Missed a recent issue? Browse the Tiger Resilience Newsletter Library here: 

https://courses.tiger-resilience.com/newsletter-archive-page-three?cid=5874ac1f-3e21-4744-88a8-fec05e1cb553 

🧭 What Is Recovery? 

Recovery isn’t what happens when you stop, it’s what lets you keep going. It’s the bridge between effort and adaptation, the point where the stress of training becomes the stimulus for improvement. The workout breaks you down. Recovery is what builds you back up. 

In exercise science, recovery is the restoration of performance capacity, the point at which both body and mind are ready to perform again. That readiness isn’t just about sore muscles or glycogen stores; it’s about a full physiological and psychological reset. 

At the biological level, it’s when: 

• Muscles repair and strengthen through protein synthesis.  
• Glycogen stores refill and energy returns.  
• Inflammation resolves so the body can adapt.  
• The nervous system shifts from sympathetic (“go”) to parasympathetic (“restore”).  

At the psychological level, it’s when: 

• Focus and motivation come back online.  
• Stress hormones normalize.  
• The brain rebalances neurotransmitters like dopamine and serotonin.  

Dr. Shona Halson, one of the leading voices in recovery science, defines it simply: 

“Recovery is restoring the athlete physically and psychologically to be able to compete again at the required level.” 

The problem is most people misunderstand recovery. They treat it as the absence of work instead of the process that makes the work count. We’ve built an entire industry around recovery hacks and gadgets, but none of them replace the basics: sleep, nutrition, and smart programming. 

Recovery isn’t passive. It’s a skill. It’s the discipline of letting your body and mind do what they’re wired to do, repair, adapt, and come back sharper. Ignore it, and training becomes accumulated fatigue. Respect it, and that same stress becomes growth.

Michael’s Perspective: Stress, Recovery, and the Space Between Effort

Every week when I post my training logs, the reactions usually fall into two categories. The first group is supportive, curious, and encouraging. The second group asks the same handful of questions. How do you recover from that? Aren’t you overtraining? Is that sustainable?

For anyone new to following along, last week was only the second time I’ve ever gone over seventy miles running in a week. That included two threshold sessions on the track, three full strength sessions, and the kind of structure that looks a little crazy if you only see it on paper. But what people don’t see is the part underneath all of that,  the planning, the intention, and the understanding of how to recover from it.

Everything I do in training is mapped out with purpose. Every rep, every mile, every lift has a reason. None of it is about chasing numbers or ego. It’s about creating stress I can actually adapt to. That’s what recovery means to me, managing the load in a way that builds you, not breaks you.

A lot of people think recovery is just sleep, food, or a rest day. Those are huge pieces, but that’s not the full picture. Recovery is everything you do that allows adaptation to happen. It’s how you structure your training blocks so fatigue accumulates just enough to create progress but never crosses that line where performance drops. It’s how you adjust intensity based on feedback from your body, not what your plan said on paper. It’s how you fuel and hydrate based on effort, and how you handle the days where stress outside of training bleeds into it.

That last part is the piece people almost never talk about. Psychological stress. It’s the invisible variable that ruins recovery long before your legs ever feel it. You can eat perfectly, sleep eight hours, and still feel wrecked if your head is running on fumes.

Chronic stress keeps your body stuck in high alert. Cortisol stays elevated, heart rate variability tanks, and the body stops prioritizing repair. Appetite gets weird. Sleep quality falls apart even if you’re technically in bed long enough. Your mind starts drifting into overthinking and fatigue sets in before you even start your workout. And the worst part is that it all happens quietly. You just start feeling “off” without realizing your system is running in the red.

What most people don’t realize is that recovery is as much about what you subtract as what you add. You can’t out-supplement stress. You can’t out-sleep a constantly overloaded mind. Until you find ways to quiet that background noise, nothing fully resets.

There was a fascinating study that forced a group of committed runners and triathletes to stop training for two weeks. No workouts, no sweat, just total rest. Their mood crashed almost immediately. Anxiety, irritability, tension, and confusion shot up, while motivation dropped off a cliff. The chemistry followed, beta-endorphins and anandamide, two key compounds behind “runner’s high,” plummeted.

That tells you something powerful. Exercise isn’t just physical output. It’s regulation. It’s structure, rhythm, and a way to process the constant noise of life. When you strip that away completely, the mind and body both push back.

For me, recovery has never meant shutting everything down. It means managing the balance. Creating enough stillness for the body to adapt without losing the rhythm that keeps me grounded. I build it into my system on purpose, with sleep that’s non-negotiable, fueling that matches the actual workload, and programming that bends when it needs to. I use autoregulation as much as metrics. If the signs of fatigue start stacking up, I pull back. If they don’t, I build forward.

Recovery isn’t rest for the sake of it. It’s strategy. It’s paying attention to the total stress in your life and finding the point where growth can actually happen again.

For me, the goal is simple: keep stacking good weeks, not one perfect one. I don’t want to win Tuesday and lose the month. I want to keep showing up, healthy, strong, and in control of the process.

That’s recovery to me. Not stopping. Not grinding endlessly. Just learning how to live in the space between both.

You don’t adapt from the work itself. You adapt from how well you recover from it.

Bernies Perspective: Recovery Revisited 

I have to admit — for most of my life, I completely misunderstood the word recovery. 

My first lesson came at age eight, catching a baseball when my intoxicated uncle swung a little too far back and cracked my hand with a hard swing of his bat. The doctor said I needed to “recover,” which apparently meant being benched for weeks. To me, it felt less like healing and more like punishment. 

A few years later, another fracture—this time on the football field. I stayed in the game, of course, because teenage boys are notoriously stubborn. I told myself, “It’s fine. It’ll heal on its own.” Spoiler alert: it didn’t. One more hit, one more doctor visit, one more cast. Recovery round two. 

It took decades for me to realize that recovery isn’t something that just happens after the damage is done. It’s something that happens within us — physically, mentally, emotionally, and spiritually. 

At Tiger Resilience, we call these the Four Domains of the Human Condition: Body, Mind, Heart, and Spirit. Each domain has its own intelligence — physical, mental, emotional, and spiritual — and when one is wounded, the others rally to bring us back into balance. 

When my father died and my family fell apart, I didn’t know that I was already beginning a different kind of recovery. I was 17 and homeless, and “getting better” wasn’t about healing a broken bone anymore — it was about surviving heartbreak, fear, and loss. Somewhere deep down, I still believed in something bigger than me — call it Providence, faith, or simply hope. I believed tomorrow could be better if I just kept moving forward. 

That belief — that refusal to quit — became the seed of my resilience. 

Years later, when alcohol took over my life, the meaning of recovery shifted yet again. This time, it wasn’t a cast or a brace I needed. It was a complete rebuild of my life. Recovery wasn’t just a phase — it became a practice. A lifelong one. 

Through Alcoholics Anonymous, I began to truly grasp how interconnected our domains are. My physical health, my emotional wounds, my mental clarity, my spiritual emptiness — they weren’t separate battles. They were one fight. And the truth is, we’re all recovering from something, all the time. A lack of sleep, a heartbreak, a loss, a season of burnout — these are all recoveries in disguise. 

Even now, as I write this, I’m back in recovery once again. This time, it’s literal — I recently had a cancerous spot removed from my hand. The surgery left a hole in the center of my hand that the doctor had to pull together with skin from both sides. It hurts like hell. But the healing has already begun. 

And here’s the beautiful irony — I finally understand that pain and recovery are not opposites. They’re partners. 

Recovery is a state of mind. It’s your body saying, “Give me a chance.” It’s your heart whispering, “I still believe.” It’s your spirit insisting, “There’s more for me on the other side of this.” 

So when I talk about Providence — our fifth pillar in the Tiger Resilience framework — this is what I mean. Recovery is faith in motion. It’s the belief that tomorrow can and will be better if you keep showing up today. 

If you think about it, the Five Pillars — Purpose, Planning, Practice, Perseverance, and Providence — are really just five stages of recovery. We’re constantly rebuilding, learning, and growing through them, even when we don’t notice. 

So maybe recovery isn’t about getting back to who you were. Maybe it’s about becoming who you’re meant to be. 

And if you’re in a recovery of any kind right now — from a setback, a loss, or just a tough week — remember: you’re already doing it. You’re already healing. 

So I’ll leave you with this question — 

What does recovery mean to you, and how are you practicing it today?

🧠🩺 The Science of Recovery: Brain and Body 

Recovery is both physiological and neurological. It’s how the body repairs and how the brain resets. Here’s what’s actually happening when you give yourself the space to recover. 

🧠 In the Brain 

• Autonomic Reset: After training, the parasympathetic system kicks in to counter stress. HRV (heart rate variability) rises when recovery is on track and stays low when you’re still fatigued.   
• Sleep and Neurochemistry: Deep and REM sleep drive the brain’s recovery process. Growth hormone peaks, cortisol drops, and neurotransmitters like dopamine and serotonin rebalance. Without enough sleep, motivation, focus, and emotional control all take a hit.   
• Mental Fatigue and Central Drive: Prolonged effort drains the brain’s “central governor,” the system that regulates how hard you can push. Adequate rest restores cognitive function and mental endurance for the next session.   

💪 In the Body 

• Muscle Repair: Microtears from training rebuild through protein synthesis. This is where strength and endurance are gained, not during the workout itself.   
• Energy Replenishment: Carbohydrates refill glycogen stores, while active recovery improves circulation and nutrient delivery to speed up repair.   
• Inflammation Balance: Short-term inflammation signals adaptation. Chronic inflammation, often from poor recovery, halts progress. Overusing cold plunges or anti-inflammatories can blunt those natural gains.   
• Hormonal Rebound: Cortisol should come down post-training while anabolic hormones like testosterone and growth hormone take over. When recovery is ignored, cortisol stays high and performance stalls.   

Takeaway: 

Training is the stress. Recovery is the adaptation. When the brain and body shift back into balance, progress happens. When they don’t, fatigue compounds and performance plateaus.

📊 Stats Worth Knowing 

Recovery isn’t optional, it’s measurable. The data shows what happens when you prioritize it, and what happens when you don’t. 

• Overtraining is common. Roughly 60% of elite endurance athletes and 30% of non-elite competitors experience some form of overtraining or extreme fatigue in their careers. Most cases come from ignoring recovery or stacking stress too often.   
• Sleep prevents injury. Athletes who sleep less than 8 hours per night are 1.7 times more likely to get injured than those who hit at least 8. Lack of sleep also slows tissue repair and reaction time.   
• Mental health and recovery go hand in hand. Around 35% of elite athletes report mental health symptoms like anxiety and depression, with burnout and chronic stress being two of the biggest drivers.   
• The brain pays the price. Up to 80% of athletes with severe overtraining syndrome meet criteria for depression. Chronic sympathetic activation keeps the brain in fight-or-flight long after the workout ends.   
• Sleep wins the popularity contest. In surveys of Division I athletes, 88% rated sleep as their most effective recovery tool, ahead of cold water immersion (84%) and nutrition (80%).   
• You can’t “out-train” poor recovery. When HRV stays low for multiple days, injury risk and illness susceptibility spike. Consistently low HRV can be one of the strongest physiological predictors of overtraining and not being recovered.  
• Longevity favors recovery. Athletes who strategically cycle training load and rest weeks have longer careers and lower incidence of chronic injury than those who train at constant high intensity.   

Takeaway: 

The evidence is clear, the best performers aren’t the ones who train the hardest every day. They’re the ones who recover the best, the most consistently, and the most intentionally. 

🐅 Tiger Resilience Lens: Recovery vs. Burnout 

The line between progress and burnout is thinner than most people realize. Both start with stress. The difference is whether that stress is followed by recovery or ignored until it breaks you down. 

Burnout isn’t about weakness, it’s about imbalance. When recovery is missing, the same stress that once built resilience becomes the very thing that breaks it. 

True recovery keeps you adaptable. It turns effort into capacity instead of fatigue. It’s what allows consistency, which is what creates longevity, in training and in life. 

Takeaway: 

Recovery isn’t the opposite of work. It’s the completion of it. 

🏋️ Michael’s Training Corner: The Recovery Do's and Don'ts  

Part 1: What Recovery Isn’t 

Cut the noise. Here’s what the evidence actually says.

Cold plunges and Cryo

• Short-term: can reduce soreness perception.  
• Long-term: frequent use can blunt hypertrophy and some endurance adaptations.  
• Use if: tournament settings or back-to-back events where feeling fresher tomorrow matters more than maximizing adaptation next month (probably not the most appropriate use for the general population not in team sport) 

Percussive guns 

• Immediate blood flow and range of motion bumps.  
• No meaningful edge over basic self-massage or foam rolling for DOMS or performance.  
• Use if: you like the ritual and it helps you relax before bed.  

Foam rolling and long static stretching 

• Can lower perceived tightness and slightly increase ROM.  
• Little to no direct effect on next-day performance or actual tissue repair.  
• Use if: it calms you down and pairs well with breathing work.  

Compression boots and sleeves 

• Small acute comfort benefits.  
• Minimal impact on actual recovery timelines in trained athletes.  
• Use if: it’s part of your wind-down and you enjoy it.  

High-dose anti-inflammatories after hard sessions 

• Can reduce soreness.  
• Overuse can interfere with the inflammatory signaling you need for adaptation.  
• Use if: specific medical guidance or an acute flare you are managing. Not as a habit.  

“Recovery” supplements and elixirs 

• Most benefits come from protein, carbs, fluids, electrolytes, and total calories.  
• If a product works, it usually works because it helps you hit those basics.

Part 2: What Recovery Is 

This is the unglamorous part that actually drives adaptation. The stuff you can’t skip. 

Sleep is the engine 

• Aim for 7.5 to 9 hours per night. Heavy training blocks or double sessions may need more.  
• Protect deep sleep: cool, dark room, consistent routine, no screens the last hour.  
• Short naps (20–30 minutes) can supplement when nighttime sleep falls short.  

Nutrition that matches the work

Carbs and dietary protein are the backbones of recovery. Use these studied ranges especially if you engage in regular aerobic exercise:

1. Easy days: 3–5 g/kg  
2. Moderate training: 5–7 g/kg  
3. Threshold or long sessions: 6–10 g/kg  
4. Race prep or peak loads: 7–12 g/kg
5. Protein: 1.6–2.2 g/kg daily, with 0.3 g/kg within 1–2 hours post-session.
6. Hydration: replace ~1.2–1.5 L per kg lost after sessions; include electrolytes to restore balance.  

Programming that respects biology 

• Hard work requires easy work to follow. Alternate high-stress and low-stress days instead of stacking intensity.  
• Watch cumulative fatigue over arbitrary time frames. A deload isn’t something you schedule by default, it’s something you earn when recovery markers dip.   
• Key signals: elevated resting HR, suppressed HRV, poor sleep, irritability, or performance decline. If two or more hold for several days, adjust load.
• Use autoregulation inside the session. Tune intensity based on how your body feels that day instead of forcing a number. Training should bend without breaking.   

Active recovery beats passive rest 

• Move lightly on recovery days. Easy cycling, walking, swimming, or mobility for 15–30 minutes.  
• Goal is blood flow and relaxation, not fatigue. Keep it conversational and slow.  

Stress reduction is recovery 

• 5–10 minutes of slow breathing after training or before bed can shift the nervous system back toward recovery.  
• Protect one nightly ritual that tells your body it’s time to shut down, a shower, light stretch, journaling, or just quiet time away from screens.  

Use placebo on purpose 

• If a recovery ritual helps you feel better and keeps you consistent, it has value. Foam roll, stretch, use compression, whatever helps you downshift. Just keep it simple and don’t let it replace sleep or nutrition.

🌍 Real-World Spotlight: Christie Aschwanden on the Real Science of Recovery 

When it comes to recovery, few people have done a better job separating evidence from hype than Christie Aschwanden. A former elite cross-country skier turned science journalist, she wrote Good to Go: What the Athlete in All of Us Can Learn from the Strange Science of Recovery , a book that tore through nearly every recovery trend on the market. 

Aschwanden spent years testing cryo chambers, Gatorade labs, infrared saunas, compression gear, and supplements, asking one simple question: what actually works? The answer she found was refreshingly simple, almost everything comes back to sleep, nutrition, hydration, and managing total life stress. 

“There really are no shortcuts,” she writes. “The basics are the things that matter. Everything else just helps you slow down long enough to do them.” 

Her research confirmed what top exercise physiologists like Dr. Shona Halson have been saying for years: most “recovery hacks” make you feel better but don’t measurably speed up adaptation. Ice baths reduce soreness but can blunt long-term muscle growth. Massage guns loosen tissue but don’t replace rest. Expensive supplements work mostly because they remind you to refuel. 

What Aschwanden learned through experience, after years of overtraining and chasing every new method, is that the best athletes recover by listening to their bodies and adjusting based on feedback. They use metrics like HRV and resting heart rate as signals, not rules. They know when to push and when to step back. 

Her core message is simple and aligns perfectly with the Tiger Resilience philosophy: 

Recovery isn’t passive. It’s active self-regulation. 

It’s learning to read your own data, trust how you feel, and give your system what it needs instead of what social media says you “should” be doing. 

If you want to go deeper, Good to Go is one of the most balanced and myth-free books on recovery you’ll find, part science, part real-world reflection, and all about aligning evidence with experience. 

📖 Read it here: Good to Go

📝 Journal Exercise: Practicing Real Recovery 

Recovery isn’t passive, it’s a skill you practice. Use this week’s reflection to build awareness around how you rest, refuel, and reset. Take ten quiet minutes with your Self-Esteem Journal or any notebook and work through the prompts below. 

Part 1: Reality Check 

• When during the week do you feel least recovered, physically or mentally, and what’s driving it?  
• What signals of fatigue do you tend to ignore (sleep, mood, soreness, focus)?  
• Which “basic” do you cut corners on most, sleep, nutrition, or downtime?  

Part 2: Set the Foundation 

• Define your minimum nightly sleep window for the next seven days.  
• Write one nutrition or hydration goal that will directly support your training load.  
• Choose one nightly ritual that signals your brain it’s time to switch off.  

Part 3: Autoregulate 

• What are your green-light signals (good sleep, steady HR, elevated mood)?  
• What are your red-light signals (fatigue, irritability, poor recovery markers)?  
• How will you adjust your next session when the red-light signals stack?  

Part 4: Keep the Ritual, Skip the Hype 

• Pick one low-cost, relaxing recovery ritual you enjoy, stretch, walk, warm shower, journaling.  
• Cap it at 10–15 minutes.  
• Keep it consistent enough to feel the difference over time.

For deeper guidance and daily prompts that reinforce your recovery habits, explore our Awaken the Tiger and Phoenix Self-Esteem Journal on Amazon: 

📘 https://www.amazon.com/Awaken-Tiger-Phoenix-build-Esteem/dp/B0DBRWTGS9

Final Thoughts: Recovery through the Five Pillars

Recovery isn’t rest for the sake of doing nothing. It’s the continuation of work, the part where growth finally catches up to effort. Every system in the body, from muscle tissue to the nervous system to the mind itself, adapts only after the stress fades. That’s the paradox of progress: you can’t force recovery, but you can train it. 

The best performers, in sport, business, or life, aren’t the ones who push the hardest every day. They’re the ones who know how to back off, recalibrate, and come back sharper. Consistency doesn’t come from obsession. It comes from balance. 

Here’s how recovery ties into the Five Pillars of Tiger Resilience: 

• Purpose – Recovery reconnects you with why you train. It’s the pause that realigns your effort with intention instead of impulse. Without purpose, rest feels like guilt. With it, rest becomes preparation. 
• Planning – Smart programming is recovery strategy. It’s knowing when to push, when to pull, and how to let data and feel guide the process. Autoregulation, sleep tracking, and nutrition all live here, the practical tools that make recovery measurable. 
• Practice – True recovery is a skill. You learn how to eat for repair, how to breathe for relaxation, how to downshift the nervous system. It’s repetition, awareness, and consistency in the small things that rebuild your foundation. 
• Perseverance – Most people think perseverance means grinding through fatigue. In reality, it’s the patience to rest when your body needs it and the discipline to come back when it’s ready. Recovery is resilience in motion. 
• Providence – This is the part that reminds you the body knows how to heal, if you give it the chance. The same systems that once broke you down are the ones that rebuild you stronger. Trust that process. 

Recovery is where the physiology and psychology of resilience meet. It’s the space between stimulus and adaptation, stress and strength. If you honor that space, progress becomes inevitable. 

Stay Resilient

Bernie & Michael

Tiger Resilience 🐅

📚 References 

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Aschwanden, C. (2019). Good to go: What the athlete in all of us can learn from the strange science of recovery. New York, NY: W. W. Norton & Company. Retrieved from https://www.amazon.com/Good-Go-Athlete-Strange-Recovery/dp/039325433X 

Bishop, D., Jones, E., & Woods, D. R. (2018). Recovery from training: A brief review. Journal of Strength and Conditioning Research, 32(12), 3475–3482. https://doi.org/10.1519/JSC.0000000000002745 

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Halson, S. L. (2014). Sleep in elite athletes and the effects on performance. Sports Science Exchange, 27(125), 1–6. https://doi.org/10.1055/a-2177-3254 

Halson, S. L., & Jeukendrup, A. E. (2019). Does overtraining exist? An analysis of training load, recovery, and adaptation. European Journal of Sport Science, 19(1), 1–10. https://doi.org/10.1080/17461391.2018.1508504 

McLean, B. D., Coutts, A. J., Kelly, V., McGuigan, M. R., & Cormack, S. J. (2010). Neuromuscular, endocrine, and perceptual fatigue responses during different length between-match microcycles in professional rugby league players. International Journal of Sports Physiology and Performance, 5(3), 367–383. https://doi.org/10.1123/ijspp.5.3.367 

Meeusen, R., Duclos, M., Foster, C., Fry, A., Gleeson, M., Nieman, D., … Urhausen, A. (2013). Prevention, diagnosis, and treatment of the overtraining syndrome: Joint consensus statement of the European College of Sport Science and the American College of Sports Medicine. European Journal of Sport Science, 13(1), 1–24. https://doi.org/10.1080/17461391.2012.730061 

Milewski, M. D., Skaggs, D. L., Bishop, G. A., Pace, J. L., Ibrahim, D. A., Wren, T. A., & Barzdukas, A. (2014). Chronic lack of sleep is associated with increased sports injuries in adolescent athletes. Journal of Pediatric Orthopaedics, 34(2), 129–133. https://doi.org/10.1097/BPO.0000000000000151 

Nédélec, M., Halson, S., Abaidia, A.-E., Ahmaidi, S., & Dupont, G. (2015). Stress, sleep and recovery in elite soccer: A critical review of the literature. Sports Medicine, 45(10), 1387–1400. https://doi.org/10.1007/s40279-015-0358-8 

Szajkowski, S., Wiecek, M., & Maciejczyk, M. (2025). Effects of post-exercise recovery modalities on muscle soreness, inflammation, and performance: A randomized controlled trial. Frontiers in Sports Science, 3, 1569874. https://doi.org/10.3389/fspor.2025.1569874 

UCHealth. (2023). The science of recovery: How your body repairs after exercise. Retrieved from https://www.uchealth.org 

World Health Organization. (2024). Mental health and physical recovery: Integrative approaches to well-being. Retrieved from https://www.who.int 

Product Reference: 

Tiger Resilience. (2024). Awaken the Tiger and Phoenix Self-Esteem Journal. Tiger Resilience Press.