5 Science-Backed Benefits of Yoga that Go Beyond the Mat

Despite the fact One Tree Hill might not have been considered the golden child at the time, the series has garnered a cult following since its on-air days, drawing fans to Wilmington, North Carolina for its anniversary celebration, and nearly breaking the internet when news of a sequel series leaked online.

"It's very, very early development," Burton says. "And so what has been really cool for us? And when I say us, I mean the entire cast, like everybody and our old crew, they're all really proud of the work that we did back then too. And so to see the public support this little show we made 20 years later, that's so special and it's so rare. And I love that, even though that news was leaked, Netflix gets to see that public outpouring of support. That's cool. So, fingers crossed we'll make it to the next step."

Burton was in her twenties for the majority of OTH, and while she (alongside other female cast members of the show) have since vocalized the mistreatment they experienced from showrunner Mark Schwahn, the challenges of her twenties don't overshadow the accomplishments.

"I was not afraid to say difficult things in my twenties," she says. "And what I can tell other people in their twenties is that the long game will pay off. If you say the difficult thing and you say the truth, and you don't mask and you don't make up an alternative narrative, people will eventually realize that you were right."

Although the people pleaser in all of us might not want to rock the boat, she praises young people who refuse to accept toxicity: "We definitely have a feistier generation coming up than what I grew up in."

With her fiery attitude and sharp sense of humor, I have no problem believing Burton was one of the feistiest women of her generation, and she now finds herself advocating for a new phase in her own life: perimenopause. The actress is currently partnering with OLLY for their new Mellow Menopause supplements, bringing awareness to a conversation that should have been happening all along.

Burton never really had a menstrual cycle until she started birth control, which messed with her hormones and led to a Xanax prescription she never needed. And as she aged, she moved from having pain during her period to having it during ovulation. "I felt like there was something really wrong with me because no one had explained that could happen," she says. "So the more we can throw out what the symptoms are, I think the calmer people will be in their exploration of their own bodies."

Knowledge and education are power, and Burton firmly believes the more you understand your body, your hormones, and your emotions, the safer you'll feel. But that's only one silver lining she's found.

"I've talked about the feminine rage that I feel like I've earned," she says. "That Kesha song 'Joyride' came out this summer. She says, 'I've earned the right to be like this.' And I was like, 'Yeah, of course.' I think we spend our twenties experimenting. We spend our thirties kind of, like, establishing our careers and what our goals are. And then our forties are about knowing who we are and owning it. And if biology wants to come out swinging, I think we're in a place where we can control that and we can handle it."

That isn't to say perimenopause hasn't come without its unexpected moments, like having to convince others she really was experiencing perimenopause, despite being "too young." "The more research I did, and then in talking to my doctor, my instinct was right," she reveals. "I was beginning the [menopause] journey, and rather than try to hide it or treat it like a deficit, I get to own it. Now I get to treat it and I get to help other women navigate it. And that feels so much better when you're going through a bad thing, but you know that you're helping someone else through it. It doesn't feel as scary."

But while it's important to be vocal about our experiences, I also can't help but point out how it feels like men never have to talk about aging — they just get to do it and no one bats an eye. "Yeah, I think it's important to act like a man," Burton jokes. She remembers when her husband (actor Jeffrey Dean Morgan) embraced his natural gray hair, no one in the industry considered him too old for Hollywood.

"In fact, people thought he was hotter," she says. "So I wanted to act like a man in that journey [and embrace my own gray hair]. And so the different reaction I had was a little bit startling, but also made me laugh...I want to treat this chapter of my life as my expertise chapter. I know what I'm doing. I've been training for 20 years, 25, it's been a lot and I wanted to acknowledge that I know what I'm doing and when I talk about my body, I want to know exactly what I'm talking about."

And part of that expertise is knowing herself inside and out. On the days Burton doesn't feel like herself, whether because of hormones or mental health, she emphasizes how important it is to actually communicate those feelings. "It has been vital for me to communicate, not just with my husband, but with my teenage son," she says. "I want him to grow up to be the kind of man that's supportive of the women in his workplace and the women in his life. You know, we all talk about how we need to educate our daughters, but we also need to educate our sons."

And looking back on her own teenage years, Burton reveals her experience with perimenopause has actually reinforced the values she identified during that period in her life. "I think being a teenager and seeing these people who were gods [in the industry], seeing how insecure and unhappy some of them were really tipped me off right away," she says. "Success is being okay in your little bubble, being okay in your bedroom at night when you're alone by yourself. And so my goals have always kind of centered on, 'Do I feel okay when I'm all by myself?' and menopause is one of those things that can rattle that safety for people."

"It's about knowing who you are so much that no one else can take it away from you," she continues. "And whether it's your work or a sh—ty boyfriend or whatever, you have to know yourself so well that no one can take it away, and menopause can mess with that sometimes. And I'm gonna fight like hell to keep who I am."

Consider This: Reflections for Finding Peace by Nedra Glover Tawwab (October 15, 2024)

Therapist and bestselling author Nedra Glover Tawwab captured my attention with her titles Set Boundaries, Find Peace and Drama Free: A Guide to Managing Unhealthy Family Relationships so much that I always have them on my desk. It's one of the reasons I'm so excited to dive into her new book, Consider This: Reflections for Finding Peace, next month!

It's almost as if she has secret intel, with all the precious nuggets she'll share that will help us center ourselves during tough moments. From friendly reminders to loving, but firm nudges, Tawwab provides guidance on everything from boundaries to finding joy during every moment.

Slowing: Discover Wonder, Beauty, and Creativity Through Slow Living by Rachel Schwartzmann

Author and Slow Stories podcast host Rachel Schwartzmann is here to remind us to slow TF down. Between receiving new information at the speed of light and having busy schedules, it's no wonder we're so stressed! Instead of being controlled by work and business, Schwartzmann wants us to reimagine the way we live and create.

She has poignant essays about the positive effects of slowing down — plus, she introduces readers to other voices who have insight about their own experiences with doing so! There are even "guided practices" to help reignite our introspection and creativity through journaling.

The Perfectionist's Guide to Losing Control: A Path to Peace and Power by Katherine Morgan Schafler

Perfectionists, we've been summoned with a guide that wants to give us permission to stop trying to control everything. It's so funny — this book landed on my radar after stressing about how I haven't felt in control for a long time. See how life works?

Anyway, psychotherapist Morgan Schafler knows we've been spoon-fed ideology about having balance in our lives, and feels like it's actually not helpful in the long run. She even helps categorize different versions of perfectionism: classic, intense, Parisian, messy, and procrastinator. Yes, that's right. Your procrastinating habit is rooted in perfectionism.

Instead of telling you to get rid of a part of who you are, Schafler breaks down why we respond to things a certain way and teaches how to live life so that our perfectionism doesn't necessarily control every single thing we do.

The Secret Language of the Body by Jennifer Mann and Karden Rabin

Do you know the role our nervous systems plays in our bodies? It's basically our in-house communication center for messages between our brains and bodies. It's what triggers or flight or fight mode, which comes in handy if we're trying to escape a bristly bear in the woods, but does nothing for us if we're upset someone cut us in line at Starbucks. Little moments like that lead to nervous system dysregulation and can cause a lot of pain.

Mind-body practitioners Jen Mann and Karden Rabin wrote The Secret Language of the Body as way to help us understand what truly goes on in our nervous systems. They dive into topics like somatic therapy, Polyvagal theory, and how our minds and bodies are connected so we can stop living in survival mode.

The Joy of Saying No by Natalie Lue

You know what's even harder to navigate life with besides perfectionism? It's being a people pleaser and considering everyone else's feelings before you think about your own.

The Joy of Saying No aims to explain how this is often rooted in our childhoods from being known as the good kid to the one who believes overachieving makes them more likable. It's true these roles served a function, but they can also stop us from being who we are as adults. Natalie Lue wants to help us recognize how we continue to operate in people-pleasing mode via six steps so we can reset our connection to others.

Burnout: The Secret to Unlocking the Stress Cycle by Emily Nagoski, PhD and Amelia Nagoski, DMA

I'm going to talk about this book forever! It's one of my go-to reads when I'm experiencing so much burnout I can barely think straight. Sisters Emily Nagoski, Phd and Amelia Nagoski, DMA know that burnout isn't a new phenomenon — nor are they claiming it is. What they do know is too many women continue to experience it and are determined to help us change course.

There's lessons about how to move through our natural biological stress cycles, check in with our brains when we're frustrated, and get intimate with our inner critics who live to remind us that we're not doing enough. It's written so beautifully that you'll feel like you're talking to a friend who majored in psychology, but still has the same down-to-earth attitude you first encountered as kids.

The Sugar Jar: Create Boundaries, Embrace Self-Healing, and Enjoy the Sweet Things in Life by Yasmine Cheyenne

Yasmine Cheyenne's Sugar Jar metaphor is one of the easiest ways for us to realize how depleted we can become if we're not managing our boundaries and healing. From leaving our proverbial jars open, we become subject to energy vampires and moments we don't recognize we need to replenish ourselves until we're on the brink of burnout.

She teaches us how to understand what makes us feel exhausted, how we can press reset, and break up with our own negative habits. Also, she taps into our people-pleasing tendencies so we can find healthier ways to show up for ourselves and others.

What It Takes to Heal: How Transforming Ourselves Can Change the World by Prentis Hemphill

Prentis Hemphill knows the past few years have left everyone feeling off balance which is why What It Takes to Heal was written. It's a call-to-arms to remind us that our healing isn't optional if we want to move forward in the world.

You'll learn how to pay attention to how our body responds to certain things, including our own habits, and you'll figure out how to stop bearing the weight of emotional burdens. But instead of being in isolation, Hemphill encourages you to embrace being part of a community.

Sacred Self-Care: Daily Practices for Nurturing Our Whole Selves by Dr. Chanequa Walker-Barnes

Dr. Chanequa Walker-Barnes is offering helpful insights for how to being nurturing ourselves in Sacred Self-Care. As a psychologist, pastor, and activist, she's seen how hard it is for people to maintain a self-care practice that helps them navigate life.

As such, she's developed a seven-week guide filled with practices and activities that hone in on our emotional, physical, mental, and spiritual health. With each passing day, you'll receive journal prompts and scriptures that will help set the tone for the day. It's like a devotional from a psychologist's perspective and that can be great if you rely on both therapy as well as religion to get through your days.

You Are Only Just Beginning: Lessons for the Journey Ahead by Morgan Harper Nichols

Morgan Harper Nichols hasn't shied away from sharing her story and encouraging words with others on Instagram which is why it makes sense she's written You Are Only Just Beginning: Lessons for the Journey Ahead. She wants to help us embrace adventurous moments while sharing reminders that hard moments are temporary.

Sometimes all we need is a little courage to keep going when things feel bleak.

The Book of Moods: How I Turned My Worst Emotions Into My Best Life by Lauren Martin

Have you ever felt burdened by mood swings? If so, I completely understand because I often question my own and so did author Lauren Martin. She hit a wall a few years ago even though it seemed like her life was perfect on the surface. No matter what she did, she couldn't shake feeling inferior of irritable. It wasn't only she crossed paths with another successful stranger who felt the same that Lauren begin to seek to understand her emotions.

The Book of Moods: How I Turned My Worse Emotions Into My Best Life is a recollection of Lauren's journey and how she learned to find peace. She talks about varying triggers everyone has faced and blends her own wisdom with science-backed evidence to help us make informed decisions.

Self-Care for Moms by Sara Robinson, MA

Moms are often praised for our ability to be self-sacrificing and resilient in the face of hardship, but I'd be lying if I said it felt like people seem to forget we're human. We do care a lot and have the warm nurturing nature everyone talks about, but we also have our limits lest we fall victim to burnout.

Self-Care for Moms offers over 100 activities designed to remind moms how to pour into ourselves daily. Whether it's a 5-minute phone call or hour lunch with a friend sans kids, it's time for us to reclaim the way we care for ourselves.

How We Heal: Uncover Your Power and Set Yourself Free by Alexandra Elle

Alexandra Elle has shared her moving anecdotes with the internet since Tumblr, eventually becoming a bestselling author who continues to remind us to come home to ourselves. In How We Heal, she aims to help us rediscover peace by focusing on healing.

Broken into four parts, you'll find everything from journal prompts to meditations that tackle our innermost emotions. She even shares bits of her personal experiences so you feel less alone.

Dare to Feel: The Transformational Path of the Heart by Alexandra Roxo

If you're on the other spectrum of emotions that includes burying them, Dare to Feel encourages you to do the opposite. Although you may feel repulsed by the idea of cracking your heart open, trust that it's metaphorical. This is an invitation to connect with yourself, life, and others past a superficial level. You'll come across poems, meditations, and more that help you fall in love with being in tune with your emotions in this moving book.

Girl On Fire: How to Choose Yourself, Burn the Rule Book, and Blaze Your Own Trail in Life and Business by Cara Alwill Leyba

What's self-care without a reminder that you are THAT GIRL? Instead of questioning your worth, Girl on Fire wants you to start remembering who you truly are.

From encouraging you to not see other women as competition to offering tips for how to navigate the vision you have in your heart, you'll learn how not to let life and business get you down.

You'll feel empowered by the end of Girl on Fire and that's the point!

A New Day Cozy Knit Polo Collar Pullover Sweater

This relaxed-fit pullover will help you pull together all your best office outfits with ease. The polo collar earns it some more formal flair so you can tackle meetings and tasks in comfy style. Wear it with a skirt and your fave fall boots to totally rock the look!

Vince Camuto Roving Stripe Sweater

Fall ensembles don't have to be bland. Stand out in this rainbow-striped sweater that boasts a flattering v-neck for a playful pop of color!

The Drop Women's Brigitte Chunky Button-Front Pocket Ribbed Cardigan

This easy-fitting ribbed cardigan has everything you'd want from a plus-size sweater: soft knit fabric, relaxed, oversized shoulders, statement buttons along the front, and of course, pockets!

Eloquii Two Way Zipper Sweater

This zippered sweater fits your body on the snug side to make your natural figure pop. You can play with the arrangement of the two front zippers in order to flatter your look even more! This pick looks great on its own, worn over a white tank top, or layered under your go-to fall jacket.

Quince Mongolian Cashmere Oversized Boyfriend Cardigan Sweater

Crafted from "the coziest" grade-A Mongolian cashmere, this sweater flaunts a classic ribbed texture that's wearable anywhere. The oversized fit will feel wonderful no matter how you wear it – buttoned up or not.

Lillusory Fuzzy Oversized Sweater

This super-plush sweater is destined to keep you warm this fall and winter. Cozy up in its oversized fit and larger-than-life sleeves when you need an extra dose of comfort! It comes in so many different colors and patterns to suit your fall outfit plans perfectly.

Wild Fable Oversized Cable Sweater Cardigan

This cardi has a mid-length crop to it which will pair exceptionally well with high-waisted jeans and trousers this season. The timeless cable knit texture is easy to style with just about anything you've already got in your closet!

Grace Karin Long Sleeve Striped Sweater

This green and brown striped sweater was made to turn heads. The bold pattern and contrasting stitch work along the collar, sleeves, and waistline add a chic touch you can incorporate into any look! If this unique colorway isn't exactly your vibe, it also comes in 3 more playful color options.

Eloquii Bow Intarsia Sweater

The bow trend lives on in this pullover sweater that works equally well for casual fall 'fits and holiday get-ups. The baby pink and red combo is just too adorable to be ignored!

Karen Kane Surplice V-Neck Sweater

This lavender sweater with a body-wrapping silhouette will flatter your figure without a doubt, all while keeping you nice n' cozy in colder temps. It's made from a "wool-kissed" material that's soft to the touch, making it an absolute joy to wear by itself or layered on top of basic tanks or turtlenecks.

Universal Thread Crewneck Cable Knit Pullover Sweater

The neutral tan color of this cable knit sweater qualifies it as an easy match for any outfit you've got planned for fall time. From jeans to skirts, it'll bring an undeniably cozy vibe to your looks. The mid-length hem sits right above your hips to help shape your figure flawlessly!