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By Stephenie Craig

You know that feeling when it’s time to have a conversation about something important, but you aren’t sure how to approach it? You feel the urgency to speak, but your hands get sweaty, your chest gets tight, and you tell yourself it’s not really a big enough issue to discuss, resulting in avoidance. Or, you feel anger bubbling up and you speak up with aggression, anger and intensity that turns the conversation in an unintended direction.

Avoiding important conversations may keep the peace in the short term; however, in the long term, avoidance creates unresolved tension, a lack of change, feeling unseen, resentment, and bitterness. Approaching important conversations with anger and aggression most often results in defensiveness, not being heard, escalation, alienation, and seeing the other person as a villain. What if there were another way to talk about things that are important to you? What if there were a way to be calm, clear, direct, and curious, while also being heard?

7 Healthy Ways to Have Important Conversations 

1. Notice your emotional activation. When are you feeling upset, bothered or emotionally reactive? Notice big feelings, body tension, irritability, headaches, stomachaches, exhaustion, anxiety, depression.
2. Regulate yourself. Use intentional calming skills to move your brain from emergency, overwhelmed mode to rational mode. Breathe slowly for 2 minutes, take a brief walk, journal, yell into your pillow, punch a punching bag, etc. Use coping skills that don’t hurt yourself, others, or property.
3. Engage internal sorting. Notice if past emotion from previous situations/relationships is intermingled with the present. Determine the real issue in the present moment, separate from other emotional situations.
4. Own your part. Remember that while you may feel upset with someone, you are not a victim. You have power and self-control. You have a voice and it is healthy to use it. Notice when you are being defensive or making up negative stories in your head (we all make up negative stories that aren’t accurate). Determine and clarify what negative contribution you might be making to the situation at hand. Determine how you can communicate your willingness to take responsibility for your part.
5. Reach for vulnerability instead of blame and finger pointing. Notice if you are feeling hurt, misunderstood, invalidated, rejected, afraid, unsupported, insecure, unappreciated, or unseen. Look underneath anger, as vulnerable feelings often hide beneath.
6. Outline your approach to the conversation. Start by asking the other person if they would be willing to take a few undistracted minutes to talk about something important to you. Then use “I” statements and feeling words to describe what is feeling difficult for you. Follow up by communicating a clear alternative that would feel better to you. “I feel hurt and dismissed when I tell you I am overwhelmed in parenting and you respond by telling me I just need to get more organized. What I’m really needing in those moments is some validation that parenting can be hard. I’m also needing to know you understand my feelings and can be curious about the support I might need.”
7. Practice your outline, then gather your courage or calm and initiate the conversation. 

Remember to regulate yourself before and during the conversation with calm breathing. Your approach will influence the tone of the discussion. Also, try to listen to the other person with curiosity rather than defensiveness when they respond to your thoughts. The other person may or may not respond the way you are hoping, however, it feels empowering to know you handled your side of the conversation well. Practice is needed much more than perfection when it comes to learning new communication skills. Keep working at it consistently and it will become more natural. Connect with us along your journey for counseling at coaching at Journeybravely.com.

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By Bridget Sullivan, PA-C, Coastal Skin Surgery and Dermatology

Having a proper skin care routine is key to having healthy skin and, in turn, cosmetically pleasing skin. A product that can be used in a basic skincare routine is tretinoin cream.  When a patient first uses this, it can take a while for their skin to adjust, so we recommend going “low and slow.” This means starting with a low strength (0.025%) and slowly building your way up to applying every night. There are different tips and tricks depending on how sensitive your skin is. For example, use it 2-3 nights a week for a few months until it doesn’t irritate your skin anymore, and gradually build your way up to every other night, and then every night. If it still causes irritation, you can mix it with your moisturizer or do a “moisturizer sandwich”: wait a few minutes and apply your moisturizer afterwards.. There are many different tips and tricks for easing tretinoin into your daily routine without causing too much irritation. Tretinoin cream is a Vitamin A derivative and is a form of retinoic acid. If there is anything close to what some may call a “miracle cream,” it’s tretinoin, because it packs a plethora of benefits in one tube.

Tretinoin cream applied at nighttime increases our skin cell turnover rate. This leads to many benefits, including reducing and helping in the treatment of acne and unclogging pores. It also stimulates collagen and elastin production. The stimulation of collagen and elastin will improve the texture of our skin and help with scarring and fine lines and wrinkles. Tretinoin has also been shown to improve UV or sun damage. It also decreases photo damage and helps with cosmetic concerns, including evening out skin tone and lightening dark spots.

With the myriad of benefits listed above, it is no wonder that this cream and ingredient are recommended to most patients in a basic skincare routine. This cream should be applied only at nighttime to a clean and dry face. This particular cream can only be found at a medical office and is not over the counter. It is important to note that not everyone is a candidate for Tretinoin cream. For example, you cannot use it during pregnancy and it might not be recommended if you have sensitive skin. There are other alternatives that can be used.  Therefore, it is important to have a discussion of treatment options with your medical provider.

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By Christian Regalado

So you’re turning 65 this year.  You’ve been anticipating life transitions that start happening around this time, and you know you’ll be eligible for Medicare Parts A and B soon.  Like many of the 10,000 Baby Boomers who turn 65 each day, you’re wondering, “What do I do next?”

One thing you want to make sure to do is enroll in Medicare Parts A and B. If you’re already receiving Social Security benefits, you will automatically get your Medicare card about 3 months before your birth month. But if you’re like most folks and don’t plan to collect social security benefits until a later date, you have to request your card from ssa.gov or in person and, ideally, you’ll apply about 3 months before you turn 65.  For many, this process is easy but for some, it’s quite challenging.

If you don’t already have an online Social Security account set up, you’ll need to get that done at ssa.gov and go through their multi-step authentication process.  I have noticed recently when helping clients request their card for Medicare Parts A & B that the site seems easier to use.  Just be prepared to receive many texts verifying your identity. Social Security guards your information carefully and wants to make sure they are dealing with the right person.

Once you get into your SS account, there are two options, and this is where things can start to get complicated. The first option simply says, “Sign up for Medicare.”  There is a little blue box with an (APPLY ONLINE) option. Most people should select this and start their application.  The second option says, “Sign up for Part B Only,” and that blue box will say, “Get Started.” This is for folks who already have  Part A or who delayed enrolling in Medicare because they stayed on their employer group plan. After this selection, verify your identity and complete your application.  If you need assistance, give me a call. I would be glad to help you.

Keep in mind that once you complete your application, it will take 2-4 weeks before you receive your Medicare card. When you receive a letter showing that your application is being processed, it means you may already be in the system and your Medicare number is accessible.

Once you get your card and even before, you will want to know about the many options you have so you can consider which will be best for you. Call me, I can help.

I am available any day that’s best for you to schedule a consultation in person at my office, your home or office, or via Zoom to get many of your Medicare questions answered in person.

Don’t be fooled by advertising that may enroll you in the wrong plan.

Folks living in the Panhandle area actually have many excellent Medicare plans to choose from. Which is best will depend on your personal situation. Let me help you select the one that is right for you. Should you have any questions or need help, please contact me. My services are no cost to you and I am always happy to help a neighbor.   Reach out anytime!  Email Christian@evergreenhealthins.com or call (850) 687- 7606.

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By Jessica Clark, MD FAAD

Summer is the time when things finally slow down, and hopefully, most of us can take a few days of vacation. With the nicer weather, we tend to be more active and get motivated to try to start taking better care of ourselves. Many people want to try low downtime treatments to diminish old sun damage and the signs of aging, but are often told that they will have to wait until the fall. Beach Dermatology Skin Wellness Clinic is happy to provide several treatments that are safe all year round. We are especially excited about our new laser, the Cyanosure Lutronic Ultra LaseMD. This unique technology is considered a standout in the field of laser skin resurfacing due to its advanced technology, versatility, and patient-friendly features. 

1. Advanced Non-Ablative Fractional Technology

Utilizing a 1927 nm Thulium wavelength, the LaseMD Ultra is a non-ablative fractional laser that creates microthermal zones in the skin. This process stimulates collagen and elastin production, improving skin texture and tone without removing the top layer of skin. This approach reduces recovery time and minimizes the risk of complications compared to traditional ablative lasers. There are other 1927 lasers like the Moxi, but Ultra LaseMD offers superior results with less downtime and fewer sessions.

2. Customizable Treatment Options

The system offers adjustable settings, allowing practitioners to tailor treatments from mild to aggressive based on individual skin concerns and goals. This customization makes it suitable for a wide range of issues, including fine lines, pigmentation, and sun damage. This laser is ideal for brown spots, wrinkles, dull texture, even acne, and acne scarring. Hair loss is very hard to treat, but this laser can also help with thinning hair and alopecia.

3. Quick and Comfortable Sessions

Treatments are typically fast, with full-face sessions lasting around 10-15 minutes. Commonly treated areas are the face, neck, chest, arms, and scalp. Most patients experience minimal discomfort, often describing the sensation as mild warmth or tingling. Topical numbing cream can be applied for added comfort during more intense treatments. Dr. Clark offers patients their own prescription for numbing cream if they prefer to apply at home to save waiting time in the office.

4. Minimal Downtime

Post-treatment, patients may experience mild redness, similar to a sunburn, but can resume normal activities almost immediately. Complete healing usually occurs within 7-10 days.

5. Safe for All Skin Types

The LaseMD Ultra is designed to be safe and effective for all skin types, including darker tones, which are often more prone to pigmentation issues. This broad applicability allows for year-round treatments without the risk of hyperpigmentation.

**This is HUGE!! Most lasers are only safe for white skin. This laser is safe for all skin tones and ethnicities.

6. Enhanced Results with Cosmeceutical Ampoules

Following laser treatment, cosmeceutical ampoules containing active ingredients like Exosomes, Vitamin C, Tranexamic Acid, Retinol, or Resveratrol can be applied. These ingredients penetrate the skin through the microchannels created by the laser, enhancing the treatment’s effectiveness in addressing pigmentation, aging signs, and skin texture.

7. Cost-Effective and Efficient

The LaseMD Ultra offers high performance at a lower cost compared to many competitors. Its efficiency allows for quick treatments with consistent results, making it a valuable addition to aesthetic practices. This is the laser that a teenager with acne and hyperpigmentation and her grandmother with sun damage and wrinkles can both get before a wedding to reduce the appearance of stubborn concerns. We are so excited to be one of the first to offer this laser in the panhandle!

We also offer a variety of low downtime procedures that can be done in the summer. Of course, you always want to use sunscreen before and after any cosmetic treatments. We offer many options, including neurotoxins like Botox and Dysport, soft tissue fillers like JUVÉDERM and Restylane, Hydrafacials, customized facials, microneedling with Skinpen, dermaplaning and more. With every procedure, ideal results are seen after a series of 3-6 treatments, but many patients are thrilled with results even after one treatment.

Please visit our website www.beachskinclinic.com or call (850) 238-8511 for more details.

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Did you know the average life expectancy in the U.S. is 78.6 years? Here in sunny Florida, we edge just a little higher at 79.6 years. Not bad—but what good is living longer if we aren’t feeling our best along the way?

Here’s the truth: no one plans to develop a chronic illness, but how many of us are actively thinking about aging well? Some, sure. But probably not enough. At 850 Midlife Health & Wellness, the focus is clear: prevention, independence, and helping people in midlife stay well, feel strong, and thrive through the years.

Healthcare that is Individualized 

850 Midlife was founded by local nurse practitioner Margaret Turk Russell, APRN, AGACNP-BC, who brings not just years of experience in acute and chronic care, but also a deep personal connection to the local community, with her upbringing along the Emerald Coast. As both a provider and a patient, Margaret knows firsthand how overwhelming the healthcare system can be, and how easy it is for prevention to take a backseat in the rush of everyday life.

That’s why she created a practice centered around what really matters: personal connection, thoughtful care, and helping people stay healthy before issues become chronic. Perhaps you are already experiencing some chronic issues. Margaret will assist in the management and modification of risk to prevent exacerbation. Margaret is truly invested in this community—and in your health and well-being.

A Different Kind of Healthcare Experience 

At 850 Midlife, bigger isn’t better. It’s the details that count—time spent listening, educating, and creating a personalized care plan that works for your lifestyle and your goals.

This isn’t rushed, insurance-driven care. You’ll have a full hour for your first visit, so Margaret can understand your concerns, your health history, and where you want to go from here.

What Does 850 Midlife Offer? 

A hybrid concierge-style, Direct Primary Care (DPC) model designed specifically for adults 18+, including:

• Primary & preventive care 
• Sick visits & telehealth 
• Weight loss support with GLP-1 medications (like semaglutide)
• Bioidentical hormone therapy for women (HRT) and men (TRT)
• Cash-pay lab work with 24-48 hour results (with itemized receipts if requested for self-submitting insurance reimbursement)
• Local referrals when needed

Why Midlife Is the Perfect Time to Invest in Your Health 

Noticing shifts in energy, mood, weight, or just a nagging “something’s off”? Margaret is here to help you decode the questions we all have but don’t always get answers to:

• Could it be my thyroid or cortisol?
• Am I dealing with insulin resistance—is this diabetes?
• Is this perimenopause–or menopause?
• Are GLP-1 medications right for me? Is there another option?
• Is low testosterone affecting my energy and drive?
• How much protein do I really need?
• Am I at risk for heart disease?
• What can I do now to avoid chronic illness later?
• Am I hydrating appropriately?

The truth is, midlife is the time to fine-tune—before little problems become big ones. Prevention now pays off in strength, vitality, and independence later.

Bioidentical Hormones: Tailored to the Individual 

Interested in hormone therapy but unsure where to start? Unlike synthetic birth control hormones, bioidentical HRT/TRT uses natural compounds and comes in many forms—creams, patches, sprays, injections, even pellets (850 Midlife is not inserting pellets at this time).

Margaret’s approach is step-by-step and individualized—starting conservatively, monitoring closely, and adjusting when needed.

You Deserve More Than 10 Minutes and a Prescription 

In Walton County, 59% of the population is aged 18–64, and this is the group 850 Midlife is made for. If you’re ready to take charge of your health and feel empowered in your body again, Margaret and 850 Midlife are here to support you.

Book Today & Start Feeling Like You Again 

Ready for care that sees the full picture—and actually takes the time to understand yours? 850 Midlife is by appointment only, offering flexible later afternoon and evening appointments, plus select Saturday availability—because your health shouldn’t have to compete with your calendar: your work schedule, your children’s team practice, date night. You can book directly online anytime at: www.850Midlife.Janeapp.com 

Because midlife isn’t a crisis—it’s a comeback! And Margaret Turk Russell APRN, is here to help you live it well. Find Margaret on Instagram @850midlife. 850 Midlife Health & Wellness is located at 3754 Hwy 30a, Unit A in Santa Rosa Beach, Florida. Margaret shares a space with local nurse practitioner Katherine Porter APRN, ACNP-BC who is the owner/operator of Hydrate 30A & Intrepid Health. Katie offers IV therapy, Botox, Medical/Wellness, Sick care and can be reached at www.Hydrate 30A.com.

Mention this article and receive a complimentary B12 injection.

Margaret Turk Russell, APRN, AGACNP-BC Owner & Practitioner of 850 Midlife Health & Wellness

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