Exploring the Connection Between Body Image and Self-Esteem

Body image and self-esteem are deeply intertwined, influencing how we perceive ourselves, our worth, and our place in the world. A negative body image can damage our confidence, mental health, and overall sense of self-worth, while a positive body image or neutral body image can foster self-acceptance, emotional resilience, and a healthier relationship with food. Here are some strategies that can be helpful in shifting your relationship to your body. 

Recognize the Connection Between Body Image and Self-Esteem

It’s important to understand how body image and self-esteem are connected. Body image refers to how we perceive, think, and feel about our bodies, while self-esteem is our overall sense of self-worth. Negative body image can directly impact self-esteem, leading to feelings of inadequacy, shame, or guilt. When we tie our self-worth to how we look, it becomes harder to feel good about ourselves in a society that promotes often unattainable beauty standards.

However, improving body image can significantly enhance self-esteem. When we learn to accept and appreciate our bodies, regardless of their shape or size, we can develop a deeper sense of self-worth that isn’t dependent on external validation. There isn’t a quick fix, but there are some helpful ways to engage with your body image in a different way. 

Focus on What Your Body Can Do, Not Just How It Looks

It’s easy to get caught up in how we look, especially with ever changing, impossible-to-meet beauty standards. However, when we shift our focus to what our bodies are capable of, we can cultivate a greater appreciation for ourselves beyond appearance. When we focus on the functionality of our bodies, rather than on our appearance, we can tap into a greater sense of gratitude. 

Strategy: Practice Gratitude

Take a moment each day to reflect on what your body can do. You might appreciate how you are able to go on a walk, hug your family member, or stretch when you wake up in the morning. This practice of body gratitude can help you see your body as a source of strength rather than something to be critiqued.

Practice Self-Care That Nourishes Your Body and Mind

We can enhance self-esteem through treating your body and mind with care, love, and respect. This means prioritizing self-care routines that nourish your emotional and physical health, rather than only focusing on outside appearance. 

Strategy: Develop a Holistic Self-Care Routine

• Physical Nourishment: Fuel your body with balanced meals that give you energy and joy. Avoid labeling foods as "good" or "bad." Instead, embrace variety and eat foods that are satisfying to you. Remember- food is food. 

• Feel-Good Movement: Engage in physical activities that make you feel strong and energized. The goal is to focus on how movement makes you feel, not how it shapes your body, so try and find something you enjoy!

• Mental and Emotional Nourishment: Practice mindfulness, journaling, or meditation to cultivate a positive inner dialogue and manage stress. Invest time in supportive social connections. Take time alone to examine your emotions. 

Set Boundaries with Negative Body Talk

Negative body talk is pervasive, whether it’s comments from family members, friends, or even yourself. Overhearing or participating in these conversations can trigger insecurity and reinforce harmful beliefs about our bodies.

Strategy: Speak Up and Set Boundaries

• Assertively let others know that you don’t participate in conversations that focus on weight, diets, or appearance. You can say something like, “I prefer not to discuss weight or body image. Let’s talk about something else.”

• When you catch yourself engaging in negative body talk, pause and choose to redirect your focus. Replace critical comments with a positive affirmation or redirect the conversation to something unrelated to appearance.

Seek Professional Support If Needed

If negative body image or low self-esteem is significantly affecting your daily life, relationships, or mental health, seeking professional support can be incredibly helpful. Therapists specializing in body image, self-esteem, or eating disorders can provide you with tools to address deeper emotional issues and guide you on the path to healing.

Conclusion

Improving body image and building self-esteem is a journey, not a destination. It takes time, effort, and practice to shift negative thought patterns and replace them with kindness and compassion. Remember, you are so much more than your physical appearance. By challenging negative thoughts, focusing on your body’s functionality, and practicing self-care, you can build a healthier relationship with yourself—one rooted in acceptance and respect. The most important thing is to be patient and gentle with yourself as you work toward self-acceptance and increased self-esteem.

Creating New Traditions to Strengthen Family Bonds - Family Dynamics and the Holidays Part 4

As we enter a time of year that is often filled with cherished memories and beloved traditions, you may confront the challenging reality that some traditions may no longer be attainable or relevant. As families evolve, so do the rituals that define their celebrations. It can be difficult to make space for new traditions and experiences that honor both the past and present. It requires flexibility and openness to move towards deeper connections and unity within families.

The Need for Flexibility in Traditions

Families change over time - children grow up, loved ones may pass away, and new members may join. These shifts can make some long-standing traditions feel outdated or even impossible to maintain. Add in the strong emotions that can come with the coming and going of loved ones and it can feel difficult to know how to approach family celebrations. When we are rigid in our expectations of traditions we can find ourselves disappointed, frustrated, and wondering if we will ever get to enjoy certain aspects of the holidays ever again. Approaching the natural evolution of family traditions with flexibility allows us to recognize that adapting traditions can lead to meaningful relational experiences and still honor the ones we once held so dearly. 

1. Creating New Family Traditions

Starting new family traditions doesn’t mean abandoning old ones; instead, it’s about integrating new practices that reflect your current values and circumstances. Here are some suggestions for creating lasting traditions:

• Reflect on Core Values: Gather your family and discuss what values you want to emphasize during the holidays. This could be gratitude, togetherness, or service to others. Use these values as a foundation for new rituals.

• Innovative Celebrations: Consider ways to celebrate existing traditions in a new way. Work to integrate the aspects that each family member values. For example, if a family recipe is no longer feasible to prepare or does not allow for everyone to feel they get to celebrate in a way that is meaningful to them, consider trying something new. Perhaps you can host a potluck where everyone brings a dish that reflects something meaningful to them. Be creative! 

• Embrace Technology: In today’s world, technology can help maintain connections. Virtual gatherings, shared online playlists, or even collaborative cooking sessions can create a sense of togetherness, regardless of distance.

2. Honoring Old Traditions

While it’s important to create new traditions, it’s equally vital to honor the old ones that may no longer be feasible. Here are some ways to do this:

• Memory Sharing: Dedicate time during your gatherings to share stories and memories associated with past traditions. Consider doing this while engaging in the new tradition. This honors those experiences and keeps them alive in the hearts of your family.

• Symbolic Gestures: If a certain tradition is no longer possible, find symbolic ways to honor it. For example, lighting a candle in memory of a family member who once led a holiday ritual can serve as a meaningful tribute. Alternatively, you might set aside time for family members to share their stories and memories of that person, celebrating the moments they cherished together.

• Adapt and Modify: If a tradition feels too difficult to maintain, consider how it can be adapted. Perhaps the time of giving thanks during Thanksgiving, once involving everyone, can transition to a smaller, more intimate gathering or even a virtual one. You might also consider sending short videos to a family chat, allowing everyone to participate in a way that fits their schedule. This is a great opportunity to get creative and embrace new ideas!

Opportunities for Deeper Connection

The process of creating and adapting traditions offers a unique opportunity for families to bond and grow. Engaging in these discussions and experiences together encourages open communication and fosters a sense of unity. Here are a few ways to enhance connection through new traditions:

• Collaborative Decision-Making: Involve all family members in the discussion about new traditions. This encourages everyone to share their ideas and preferences, ensuring that everyone feels valued and included.

• Experiential Traditions: Consider activities that allow for shared experiences, such as volunteering together, creating wreaths together, or running a turkey trot. These experiences can deepen bonds and create lasting memories.

• Family Reflection: After the holiday season, take time as a family to reflect on what worked and what didn’t regarding your new traditions. This ongoing dialogue can help shape future celebrations and reinforce a culture of adaptability.

Conclusion

As families evolve, so too can our traditions. The holiday season presents a wonderful opportunity to create new memories and rituals that honor both the past and present. By embracing flexibility and open communication, families can nurture deeper connections while adapting to life’s changes. Remember, the goal is not perfection but the joy of togetherness, growth, and shared experiences. Ultimately, new experiences can enrich our family bonds for years to come.

Navigating Competing Needs – Family Dynamics and the Holidays Part 3

The holiday season comes with a myriad of demands from immediate family, extended family, and friends. Balancing quality time with others, honoring traditions, and caring for ourselves can be challenging. It is easy to lose sight of our own needs as we focus on the expectations we feel others are looking to us to fulfill. A recipe for feeling overwhelmed and burned out. Rather than wishing for the season to pass, it's crucial to recognize that these responsibilities shouldn't come at the expense of our well-being. The question becomes: how do we honor both our needs and those of our loved ones?

1. Setting Personal Boundaries

Establishing and communicating clear boundaries is crucial. Consider the following:

• Identify Your Limits: Reflect on how much time you can realistically commit to things without sacrificing your well-being. This might involve saying no to certain events or leaving early when necessary. Understand that we need to cultivate emotional awareness to do this successfully as your feelings help define your limits. It’s challenging to recognize your boundaries if you’re not attuned to what you’re experiencing. 

• Communicate Clearly: Once you’ve recognized your limits, communicate in a way that genuinely reflects them. This involves expressing yourself authentically instead of saying one thing while feeling another. When our words align with our true emotions, we promote clearer communication and deepen our connections with others, fostering mutual understanding and support. This approach helps create an environment where people can respect our boundaries.

2. Prioritize Self-Care

Amid the hustle and bustle, self-care can easily be overlooked. Here are some ways to create space for your own well-being:

• Schedule Downtime: Carve out moments for yourself on your holiday calendar. Whether it’s a quiet cup of tea, a walk outside, or reading a book, prioritize these moments to recharge.

• Engage in Mindfulness: Incorporate mindfulness practices, such as meditation, breathing exercises, or journaling to help center yourself when family dynamics become overwhelming.

3. Encouraging Others’ To Do the Same

Just as it's important to prioritize your own needs, encourage your family members to do the same. Not only should you allow them this space, but you should actively support it! This approach fosters a supportive environment and models healthy behavior. Similarly, while you communicate your limits clearly, ask them to do the same. Follow these tips to help ensure success:

• Open Conversations: Create space for family discussions about everyone’s needs. This encourages transparency and authenticity while helping everyone feel more connected and understood. Remember that each person is entitled to their own opinions. Work to be open and accepting of what others have to say. If needs seem to conflict with one another that is ok. Instead of viewing it as having to sacrifice one or the other, see if you can negotiate a solution that benefits each person. 

• Share Responsibilities: Encourage family members to take on tasks or roles during gatherings. This not only lightens your load but also allows others to actively participate in the holiday spirit. If it seems that some are reluctant to assume any responsibilities, consider giving them a say in which tasks they would like to take on. They should be contributing, but allowing them the freedom to choose how they do it can foster a sense of ownership and involvement.

4. Honoring Traditions Meaningfully

Traditions can be a beautiful part of the holiday experience, but they don’t have to be all-consuming. To ensure they remain meaningful without causing burnout try these things:

• Evaluate Traditions: Consider which traditions are most important to you and your immediate family. Are there any that can be modified or skipped this year? This can help reduce pressure and allow for more intentional participation.

• Create New Traditions: If certain traditions feel burdensome, think about introducing new ones or altering pre-existing ones to align more closely with your current needs and values. This could be as simple as a family movie night or a potluck where everyone contributes a dish.

5. Allowing Grace and Kindness

It’s important to have compassion for yourself and others when navigating holiday pressures. Recognize that it’s okay to feel overwhelmed or to fall short of your own expectations, just as others may let you down at times. Remember that even in moments of disappointment, there is always room for reconciliation and understanding. Embracing this perspective can foster a more supportive and forgiving atmosphere for everyone involved.

Conclusion

Finding balance during the holiday season is essential to maintaining joy and connection. By setting personal boundaries, prioritizing self-care, encouraging others to do the same, and allowing grace for everyone involved you can create a fulfilling holiday experience for both yourself and your loved ones. Remember, the holidays are meant to bring joy, and by nurturing your own well-being, you enhance your ability to truly engage with those you love and you set a wonderful example for others to do the same. Here’s to creating a peaceful and joyful holiday experience for yourself and your loved ones!

Identifying and Addressing Family Triggers - Family Dynamics and the Holidays Part 2

The reality of the holiday season is that it is stressful and can come with strong emotions and bring unresolved conflict to the surface. When we are faced with the reality of our experiences we may find ourselves confronted with triggers that can complicate our time spent with family and friends. Understanding these triggers and having tools to manage them is crucial for navigating holiday gatherings in a constructive way.

Common Family Triggers

1. Past Conflicts: Old grievances can resurface during family gatherings. Whether it’s disagreements from last year’s holiday or deeper issues that have never been resolved. Unresolved conflicts in relationships create tension.

2. Difficult Personalities: Certain family members may have traits or behaviors that can be challenging to cope with. From the overbearing relative to the critic, these personalities can lead to friction.

3. Differing Expectations: Each family member may have their own idea of what the holidays should look like. Disparities in traditions, gift-giving, and even food preferences can lead to conflict.

Whatever your triggers are, we can find ourselves experiencing unwanted anxiety, anger, or resentment. It is important to take some time to reflect on what these might be for you individually so that you are better prepared to manage them when they occur. It is equally as important to take the time to reflect when you experience unexpected triggers to know how to best care for yourself in that moment. Remember that we all have them and often for good reason. Instead of working against yourself trying to eliminate them, work to understand and respond to them in a helpful way. 

Strategies for Addressing Triggers Constructively

To foster a more peaceful holiday atmosphere, it’s essential to have strategies in place to manage emotionally charged moments. Here are some tips:

1. Grounding Techniques

Grounding techniques can help you stay present and calm during stressful moments. These  techniques help to anchor your mind and calm you by drawing your attention to your physical sensations. By focusing on tangible qualities, you create a mental space that encourages calmness and presence. It’s a simple yet effective way to ground yourself in any situation. Try these simple methods:

• 5-4-3-2-1 Technique: Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This exercise brings your focus back to the present, minimizing anxiety.

• Box Breathing: Take a few deep breaths. Inhale for a count of four, hold for four, exhale for four, and hold that exhale for four. Imagine creating a box as you complete each step. This simple practice can quickly reduce stress.

• Utilize Color: Choose a specific color and identify five items of that color around you. Describe the sensation of each item you identify - considering its texture, temperature, and weight. If you can’t touch them, use your imagination!

2. Mindfulness Meditations

Mindfulness meditations are a powerful tool for managing triggers, as it encourages you to observe your thoughts and feelings without judgment. By practicing this you can create space between your emotional responses and reactions, helping you respond to challenging situations with greater clarity and calmness. It can also be a great tool for building emotional awareness which helps to identify triggers.

• RAIN Meditation:

  • Recognize: Acknowledge the emotion you're feeling. Is it anger, sadness, or anxiety? Maybe all of the above?

  • Allow: Permit yourself to feel that emotion without judgment. Remember that it’s okay to feel what you’re feeling.

  • Investigate: Explore the emotion. What triggered it? Is it related to a past experience or a specific person? Give extra attention to this step if you have experienced an unexpected trigger. 

  • Nurture: Offer yourself compassion. Remind yourself that your feelings are valid, and think about what you need in that moment to feel safe and supported.

• Body Scan:

  • Find a Comfortable Position: Lie down or sit comfortably, closing your eyes if you would like 

  • Focus on Each Body Part: Start from your toes and move upward, paying attention to sensations, tension, or relaxation in each area.

  • Breathe Deeply: Inhale and exhale slowly, allowing each breath to help you release any tension you notice.

  • Observe Without Judgment: Simply acknowledge what you feel without trying to change anything, fostering a sense of acceptance and presence.

Additional Tips 

When faced with challenging moments during family gatherings, consider these additional tips to maintain your composure:

• Set Intentions: Before gatherings, set clear intentions for how you want to engage. Focus on connection and understanding rather than conflict.

• Take Breaks: If you feel overwhelmed, give yourself permission to excuse yourself for a moment. Find a quiet space to regroup and practice some of the techniques from above.

• Communicate Openly: If you sense tension rising, address them calmly. Use "I" statements to express your feelings without assigning blame (e.g., "I feel anxious when...").

• Seek Support: If you have a trusted family member or friend, consider confiding in them during difficult moments. A supportive ally can help you navigate tough interactions.

Conclusion

While holidays can be filled with emotional landmines, they also present an opportunity for growth and connection. By identifying triggers and then employing grounding techniques and practicing mindfulness you can navigate family dynamics with greater ease. Remember, it’s perfectly okay to prioritize your own emotional well-being while also striving for connection during this festive season.

Expectations vs. Reality - Family Dynamics and the Holidays Part 1 

The holiday season is upon us, and with it comes a familiar mix of emotions such as joy, nostalgia, and a significant amount of stress. We find ourselves grappling with our expectations of what the holidays "should" look like versus the reality of our experiences. These pressures can strain relationships and affect our mental well-being. To navigate this challenging time, it's essential to embrace imperfections, prioritize self-care, practice emotional awareness, and communicate openly with loved ones, allowing for a more authentic and fulfilling holiday experience.

The Origins of Our Expectations 

Early in our lives we are exposed to pictures of idealized versions of the holidays that depict cozy family gatherings filled with laughter and joy, perfectly decorated homes, and abounding love between family and friends. While many of us may experience some of this, often the reality of our experiences can be much different. Family dynamics can be complicated, schedules hectic, and time for joy with friends and family limited. Add family pressures to societal expectations and we can quickly find ourselves engaging in unrealistic expectations that leave us feeling inadequate and overwhelmed… the opposite of what we are hoping for.

The Consequences of Unrealistic Expectations 

This disconnect between expectations and reality can lead to a range of difficult emotions such as grief over lost loved ones, nostalgia for simpler times, or even resentment towards family members who seem to effortlessly embody the "perfect" holiday spirit. These feelings are valid! They deserve space and attention. By acknowledging them and accepting them for what they are we can start to engage in emotional awareness and self compassion. This creates the opportunity to reconcile some of the tension between our expectations and reality. 

Practical Strategies to Help You Navigate This Season With Grace:

1. Embrace Imperfections

Recognize that the "perfect" holiday season is a myth and we all have our own complex experience. Know that it can be a joyful time filled with gratitude while also a stressful time filled with grief. Know that this is a common experience that is not meant to look one way. Instead of striving for perfection, focus on what truly matters to you. This may be spending quality time with loved ones, creating memories, or practicing gratitude. Whatever it is, it should be valuable to you! Work to embrace the chaos! This leads to realistic expectations and opens the door to true enjoyment of our experiences. 

2. Prioritize Self Care

One of the imperfections that comes with the holidays is that it can be draining. From parties to family time, our schedules can quickly feel unmanageable but it is crucial to prioritize self care. When we don’t it leads to burnout and an inability to enjoy the things on our calendar. Schedule time for yourself to relax, reflect, and recharge. Whether it's a quiet walk, reading a book, or engaging in a favorite hobby, self-care helps you approach the holidays with a refreshed mindset.

3. Practice emotional awareness

Self-care creates space for you to take time to identify and acknowledge your feelings. Our knee jerk reaction is often to judge our emotions but challenge yourself to assume a posture of curiosity. Sit with the emotions that arise and ask them: Why are they there? What are they trying to communicate to you? How can you care for yourself at that moment? Journaling, talking to a friend, or seeking professional support can also help you process these feelings in a healthy way. Emotional awareness not only benefits us but also those we are in relationship with. 

4. Open Communication

When we practice emotional awareness we can better communicate with those around us. Engage in conversations with your family about what the holidays mean to you and what you hope to experience. Explore their perspectives as well as this fosters understanding and connection. Set boundaries around family gatherings, gift exchanges, or even how much time you spend together to alleviate pressure. Being honest with yourself and others about your needs fosters success in implementing boundaries in relationships.

Conclusion

The holiday season can be a time of joy and connection, but it can also bring challenges that test our emotional resilience. By understanding the origins of our expectations and taking proactive steps to communicate effectively, set boundaries, and practice self-care, we can navigate the highs and lows with grace. As we embark on this holiday journey, remember that it's okay to feel a mix of emotions, you are not alone! The key is to approach these feelings with self-compassion and awareness. Embrace the imperfections, cherish the moments of connection, and give yourself permission to simply be. Happy holidays!

### Why Millennial Women and Moms Should Start Therapy Now for a Brighter 2025

As we approach the end of another year, many of us find ourselves reflecting on our lives—what we’ve achieved, what we hope to accomplish, and how we can better care for ourselves in the coming year. For millennial women and moms, this reflection often brings to light the challenges we face daily: balancing work, family, personal ambitions, and self-care. One of the most impactful steps you can take to ensure a positive start to 2025 is to consider therapy.

#### Breaking the Stigma

Let’s address the elephant in the room: there’s still a stigma surrounding mental health and therapy, especially among our generation. However, it’s time to redefine what seeking help means. Therapy isn’t a sign of weakness; it’s a proactive step toward self-improvement. Many successful millennial women are now champions of mental health, sharing their journeys and normalizing the act of seeking professional support.

#### Clarity and Self-Discovery

As we near the end of the year, it's common to feel overwhelmed by the pressures of both our personal and professional lives. Therapy provides a safe space for you to sort through these feelings. It allows for self-discovery and clarity on what you truly want for yourself, whether that’s advancing your career, nurturing your relationships, or simply finding time for self-care.

Imagine entering 2025 with a clearer understanding of your goals, dreams, and what truly matters to you. Therapy can help you identify your values and priorities, equipping you with the tools to set and achieve meaningful resolutions.

#### Preparing for Holiday Challenges

The holiday season can be a double-edged sword. While it brings joy and celebration, it also often introduces stress, family dynamics, and emotional triggers. By starting therapy now, you can proactively prepare for these challenges instead of reacting to them when they arise.

In therapy, you can develop coping strategies specifically tailored to navigate the complexities of the holidays. Whether it’s managing family expectations, dealing with holiday stress, or setting boundaries to protect your mental health, having a plan in place can make all the difference. Imagine feeling equipped to handle the holiday hustle without feeling overwhelmed, allowing you to enjoy the season rather than just survive it.

#### Stress Management and Coping Strategies

Life as a millennial mom can be chaotic. Juggling children, work, and personal life often leads to elevated stress levels. Therapy offers practical coping strategies to help you manage anxiety and stress effectively. A therapist can teach you techniques like mindfulness, breathing exercises, and time management skills, which can be especially beneficial as you navigate the demands of motherhood.

By starting therapy now, you’ll be better prepared to tackle the challenges that come with the new year, ensuring you can approach each day with resilience and confidence.

#### Building a Support Network

In the hustle and bustle of modern life, it’s easy to feel isolated, especially as a parent. Therapy provides an opportunity to connect with a professional who understands the complexities of your situation. But it also emphasizes the importance of community and support.

As you work through your feelings in therapy, you may find yourself more open to forming connections with other moms or like-minded women. These relationships can become invaluable support systems, making the journey of motherhood and self-discovery feel less lonely.

#### Setting the Stage for Healthy Relationships

Entering a new year often brings thoughts of how we can improve our relationships with partners, friends, and family. Therapy can help you identify patterns that may be affecting these relationships. By understanding your triggers and communication styles, you can cultivate healthier interactions.

Imagine going into 2025 with the tools to communicate more effectively, express your needs, and resolve conflicts. This investment in yourself not only benefits you but also enhances the quality of your relationships.

#### Conclusion: Invest in Yourself

As we prepare to welcome 2025, consider this: investing in your mental health is one of the most rewarding gifts you can give yourself. Starting therapy now allows you to enter the new year with clarity, confidence, and the resilience needed to tackle whatever life throws your way.

Remember, taking care of your mental health isn’t selfish; it’s essential. You deserve a fulfilling and balanced life, and starting therapy can be a powerful first step toward achieving that. Let’s make 2025 our best year yet—together.

We've all had those days when the mere thought of getting out of bed feels like an insurmountable challenge. Whether it's due to stress, fatigue, or just a general lack of motivation, we've all been there. The good news is that there are simple and effective ways to shake off that morning slump and start your day on a positive note. In this blog, we'll explore 10 tips to help you feel better and kickstart your day with renewed energy.

Tips for Getting Out Of Bed

1) Morning Visualization and Affirmations

Before getting out of bed, take a moment to visualize a positive and successful day ahead. You can also practice affirmations by repeating positive statements about yourself and your goals. This mental preparation can set a constructive tone for the day and boost your confidence.

2) Leverage Your Breath

While many of you know about using your breath to lower your heart rate by using long, slow exhales, the opposite is true. Try taking several long, full inhales to help energize your body before swinging your feet to the floor. You will find it helps increase your energy!

3) Incorporate Gentle Stretching Or Yoga

Engage your body and mind with gentle stretching or a short yoga routine. These activities can help increase blood flow, improve flexibility, and release tension. You don't need a lengthy workout; just a few minutes of stretching or yoga poses can invigorate your body and make it easier to transition from bed to a more active state.

4) Light Exposure

Exposure to natural light plays a crucial role in regulating our circadian rhythm and promoting wakefulness. Open your curtains or blinds to let in natural light as soon as you wake up. If possible, take a short walk outside to soak in the sunlight. Natural light exposure helps reset your internal clock, signaling to your body that it's time to be awake and alert.

5) Create a Comfortable Sleep Environment

The quality of your sleep environment can significantly impact your ability to get out of bed feeling refreshed. Invest in a comfortable mattress and pillows, and make your bedroom a serene and relaxing space. Keep the room cool, dark, and quiet to create an optimal sleeping environment. This can make waking up in the morning a more pleasant experience.

6) Start With Baby Steps

Start with small goals. That may be to simply stand up, step one foot outside, or grab a class of water before laying down again. Accomplishing goals increases your dopamine, making it easier to accomplish larger goals over time.

7) Create a Morning Playlist

Create a morning playlist filled with your favorite uplifting tunes or listen to motivational podcasts. Music has the power to influence our mood and energy levels, making it an excellent tool to kickstart your day. Whether you prefer calming melodies or upbeat rhythms, find what resonates with you and use it to create a positive morning routine.

8) Plan Something To Look Forward To

Having a purpose or something to look forward to can make getting out of bed more appealing. It could be as simple as planning a delicious breakfast, treating yourself to a coffee, or having a small personal project to work on. Setting positive intentions for the day can provide motivation and make the act of getting out of bed feel more rewarding.

9) Hydrate Your Body

Dehydration can contribute to feelings of sluggishness and fatigue. Start your day by drinking a glass of water to rehydrate your body after a night's sleep. Staying hydrated throughout the day can improve your overall well-being and help you feel more alert. Consider keeping a water bottle by your bedside to make it a habit to drink water as soon as you wake up.

10) Seek Support

If feelings of fatigue or lack of motivation persist, consider seeking support from friends, family, or a mental health professional. Sometimes, these feelings can be indicative of underlying issues such as stress, anxiety, or depression. Talking to someone you trust or seeking professional help can provide valuable insights and guidance on improving your mental well-being.

Collaging & Vision Boarding: Growth through Reconstruction

You may read the word “collage” and immediately be taken back to elementary school with an assignment where you sorted through a big box of old magazines that had been used for years for some sort of history assignment.

Perhaps you think of vision boards and think “that’s a cute idea,” but I have no idea how one goes about making one or if it’s anything more than just a cute idea.

There is a unique power, however, that can come through the process of collaging.

Collaging is made by sticking a variety of materials, photographs, or cuttings together to a paper or backing to make one integrated creation.

Some of the benefits of collaging are that it offers the mindfulness of actually engaging in a craft (cutting, gluing, etc), which keeps your hands and mind busy and can be a wonderful distraction or hobby to divert your attention from anxiety or troubles.

It also finishes with an end “product” which can help offer feelings of productivity and a healthy sense of control or empowerment.

This experience of feeling like you have made something can be particularly useful in a time when life feels really out of control or if you're experiencing a sense of helplessness in your life at a given moment.

The power of creativity arrives from crossing the act of mindfulness with the act of letting go. The mindful and intentional approach of pouring yourself into a creative endeavor helps you connect to a positive activity outside of yourself and your anxious thoughts. This process allows you to detach without being avoidant and suppressing your feelings. The act of letting go helps to free yourself and your negative thought patterns from the regular pressures of societal or external forces and an acute relationship with control. Creativity is the art of making something from nothing and utilizing self-expression in the process. Creativity and art are overarchingly subjective therefore there is minimal control of how others will perceive your creation. Giving in to this subjectivity is practice for releasing the pressures to control others’ perspectives of ourselves.

Creativity is an incredible medium for supporting mental health. Creative action can help you to tap into the right side of your brain and helps to merge your logical and emotional mind. So often states of anxiety, depression and low self-esteem are generated by “overthinking,” “over rationalizing,” and negative thought cycles that are fueled in the logical and left side of our brain. Engaging in right brain activities offers reprieve from these cycles so we can create new positive thought cycles/ neuropathways.

Engaging with your “creative self” allows you to improve your thinking patterns by interacting with more curiosity and open-mindedness. This form of thinking is a refreshing change especially for those of us with exceptionally rigid thinking. Being creative also allows for emotional expression by offering a platform of interaction that gives us the space to engage with our emotions so that we are not overcome by them or suppressing them. If you're overwhelmed by a crushing wave of depression or overwhelming anxiety and panic, engaging in creative action helps to regain some sense of control and autonomy. Likewise, engaging with your creative self also allows you to feel a sense of satisfaction or mastery as you work on your craft. Whether you have finished it or not, you have a tangible sense of witnessing some sort of accomplishment. This can be particularly beneficial if you’re in a phase of experiencing helplessness or a lack of agency in your own life. One of the most powerful elements of engaging with your creative self is if you can eliminate the pressure of perfection or people pleasing you can engage with creativity in good humor. Embracing the subjectivity of your creation and laughing through the process helps to detach from the seriousness of having to perform for others.

There are endless ways to explore creative outlets and coping strategies that may go against your traditional conceptions of creativity. Coping by creating something can present in numerous ways. It can look like baking, cooking, drawing, pottery, woodworking, building with legos, graphic design, knitting, cross stitching, playing music, singing, dancing, interior design, and so much more. Exploring creative outlets to find out what connects most with you can help to connect with more of your own authenticity and also help you to connect with others by building community with people with similar interests!

How to choose a creative outlet:

Decide what areas you are interested in (building, cooking, art, crafting, etc)

Explore what modalities are most accessible (do you have the materials or are they affordable?)

Choose an outlet that feels comfortable and easy to connect with (ex: I love to cook!)

Set up time to explore this outlet

Choose an outlet or medium that feels adventurous or would push you (ex: I’ve always wanted to try poetry)

Set up time to explore this outlet 1-2 times a week

If either outlet doesn’t feel authentic or is too difficult to accomplish, try another!

A few simple practices may make all the difference in changing your sleep habits. Try these tips ranging from shifting your mindset, to creating a playlist.

We've all had those days when the mere thought of getting out of bed feels like an insurmountable challenge. Whether it's due to stress, fatigue, or just a general lack of motivation, we've all been there. The good news is that there are simple and effective ways to shake off that morning slump and start your day on a positive note. In this blog, we'll explore 10 tips to help you feel better and kickstart your day with renewed energy.

Tips for Getting Out Of Bed

1) Morning Visualization and Affirmations

Before getting out of bed, take a moment to visualize a positive and successful day ahead. You can also practice affirmations by repeating positive statements about yourself and your goals. This mental preparation can set a constructive tone for the day and boost your confidence.

2) Leverage Your Breath

While many of you know about using your breath to lower your heart rate by using long, slow exhales, the opposite is true. Try taking several long, full inhales to help energize your body before swinging your feet to the floor. You will find it helps increase your energy!

3) Incorporate Gentle Stretching Or Yoga

Engage your body and mind with gentle stretching or a short yoga routine. These activities can help increase blood flow, improve flexibility, and release tension. You don't need a lengthy workout; just a few minutes of stretching or yoga poses can invigorate your body and make it easier to transition from bed to a more active state.

4) Light Exposure

Exposure to natural light plays a crucial role in regulating our circadian rhythm and promoting wakefulness. Open your curtains or blinds to let in natural light as soon as you wake up. If possible, take a short walk outside to soak in the sunlight. Natural light exposure helps reset your internal clock, signaling to your body that it's time to be awake and alert.

5) Create a Comfortable Sleep Environment

The quality of your sleep environment can significantly impact your ability to get out of bed feeling refreshed. Invest in a comfortable mattress and pillows, and make your bedroom a serene and relaxing space. Keep the room cool, dark, and quiet to create an optimal sleeping environment. This can make waking up in the morning a more pleasant experience.

6) Start With Baby Steps

Start with small goals. That may be to simply stand up, step one foot outside, or grab a class of water before laying down again. Accomplishing goals increases your dopamine, making it easier to accomplish larger goals over time.

7) Create a Morning Playlist

Create a morning playlist filled with your favorite uplifting tunes or listen to motivational podcasts. Music has the power to influence our mood and energy levels, making it an excellent tool to kickstart your day. Whether you prefer calming melodies or upbeat rhythms, find what resonates with you and use it to create a positive morning routine.

8) Plan Something To Look Forward To

Having a purpose or something to look forward to can make getting out of bed more appealing. It could be as simple as planning a delicious breakfast, treating yourself to a coffee, or having a small personal project to work on. Setting positive intentions for the day can provide motivation and make the act of getting out of bed feel more rewarding.

9) Hydrate Your Body

Dehydration can contribute to feelings of sluggishness and fatigue. Start your day by drinking a glass of water to rehydrate your body after a night's sleep. Staying hydrated throughout the day can improve your overall well-being and help you feel more alert. Consider keeping a water bottle by your bedside to make it a habit to drink water as soon as you wake up.

10) Seek Support

If feelings of fatigue or lack of motivation persist, consider seeking support from friends, family, or a mental health professional. Sometimes, these feelings can be indicative of underlying issues such as stress, anxiety, or depression. Talking to someone you trust or seeking professional help can provide valuable insights and guidance on improving your mental well-being.

There always comes a time in life where we know we need to make a change. We may feel either totally exhausted, or like we aren’t doing anything with our time, or that we have no purpose at all. But it may be very confusing, daunting, and overwhelming to find out how to actually make a lifestyle change. Using a wellness wheel may be a practical and useful tool to help you figure out where to start. A wellness wheel, pictured below, includes all of the 9 areas of wellness (links to other blogs) in a sort of pie chart. The size of each slice is indicative of how much time and energy you are putting into that area as well as how much you are getting back from it.

The first step to consider when deciding how to make a lifestyle change is to assess you lifestyle now by reflecting on your engagement with each area of wellness (review the 9 areas of wellness blogs). Ask yourself how much of your time and energy are you pouring into each area as well as how much fulfillment you are getting from each area. Take a pencil and paper draw a circle (it does not have to be perfect!) and make your lifestyle come to life. The larger slices are the areas that most of your energy is currently going towards and the smaller slices are the areas you feel get little to no attention, or are depleted. If you feel that there is a lot of time you have no idea where it's going to (maybe tiktok scrolling or netflix binging) you can just label that the “abyss” Your wheel might then look something like this:

Now, take a look at your personal wellness wheel and use this as your guidance for deciding which areas you can make some changes. The first time I created a wellness wheel I was 17 years old and absolutely full of anxiety. I realized I had about two or three areas that took up my entire circle and everything else was minimal. I had no idea that there could be important areas of my life outside of school, hanging out with my friend, and babysitting. Getting active (running) and getting creative (painting) set me free to a whole new world and got me to feel way more balanced and less anxious.

Next, it’s time to start making those lifestyle changes. First, see what areas of your life you can set boundaries in (maybe you can’t say no to your friends or your boss) to reduce the areas of life that may be in excess. Then, you can start making some goals to increase the areas that could use some growth. Identify activities within that area that seem like something you would actually enjoy, appreciate, or get something out of. Then write down some realistic and measurable goals next to your wellness wheel. One goal might work for many areas! For example, walking over to your community garden every other Saturday might grow your spiritual, social, and physical wellness! It might even help with your financial wellness (brunch on Saturday is expensive)! Remember that there are many different activities and behaviors that can fit into each area of wellness. Creative wellness doesn’t mean you have to love water color and physical wellness doesn’t mean you have to hike 10 miles. It takes time to determine from yourself which activities you actually enjoy and how much energy you need to pour in to feel a difference. Every month create a new wellness wheel and check back in with your goals and adjust them as needed.!

As we continue to explore the 9 areas of wellness, we consider how practical areas can greatly impact the other areas in ways we may not recognize. If your financial wellness is low and you can barely afford to meet your basic needs, it can be much harder to attend to your other areas. Likewise, if your occupational wellness is out of whack, and your work life is consuming you, you won’t have the time or energy to grow your other areas of wellness. Similarly, physical and intellectual wellness have direct implications for our body and minds. IF our bodies aren’t physically and mentally healthy, it’s hard to have any energy at all!

6. Physical- Physical wellness is often the most highlighted area of the 9 areas of wellness. Physical wellness includes engaging in a wide range of activities that support and nourish our bodies. Yes, this does include diet, exercise, and tending to our illnesses, but.. that means approaching the way we move and feed our bodies with love, not with hate and rigidity! We absolutely benefit by taking care of our bodies because it supports our mental health, reduces stress, and improves our ability to think clearly and have the energy to complete tasks. Also, physical health and exercise supports our brain chemistry to make us feel happier. Exercise releases endorphins and overtime helps to increase our serotonin levels overall! Physical wellness can also prevent illness and improve our quality of life. Your exercise routine could range from 20-30 minute walks, to kickboxing, to pilates, to tai chi. Improving your diet can be as simple as eating less processed food and more vegetables once or twice a week to consume more nutrients. And, we can honor our bodies by taking vitamins or going to see a doctor annually and when we notice problems show up. Engaging in physical wellness can help you connect more with others by exercising and eating healthy together. And your self-esteem can improve when you learn what your body is capable of and see how much easier you move through the week when you feed it and move it with love.

7. Financial- Financial wellness is an area of wellness that can also come with a lot of stress and can have big impacts on our other areas of wellness. Financial wellness implies that you can feel comfortable covering your necessities, like paying your monthly bills and unforeseen bills (ex: car troubles) and you can also manage to afford some of the extra things you want to be able to do or buy. It also means that you can approach finances and spending with some comfort while maintaining an understanding of the importance of budgeting. When we are struggling to make ends meet or have any spending money, we will often experience significant deficits in our ability to attend to the other areas of wellness. It’s unfair. While financial wellness is often improved with more wealth, the two are not directly related. Many people with much wealth may lack financial wellness because of the inability to ever find peace or relaxation with their money (this can have a lot to do with our childhood!) or with impulsive spending (buying those shoes might feel really good after you had a fight with a friend!). You can engage in financial wellness by regular budgeting and monitoring of weekly spending, carpooling, using public transportation, cutting back on expensive meals and drinks (why do espresso martinis taste so good but cost so much?), cooking with and buying groceries with roommates, spending more time outside to exercise vs paying for a gym, and taking advantage of free entertainment in the community. YNAB and EveryDollar are affordable apps and services that can help you budget and gain financial wellness.

8. Occupational- Occupational wellness is associated with the connection, purpose, and pride we may experience from our careers or the tasks, duties, or daily activities we complete in a day that contribute to our families or the world around us. If you are one of the lucky people that absolutely loves your job you probably are experiencing a great dose of occupational wellness! But if you are one of the many people that are feeling a lack of purpose or sense of passion at your job, like boundaries are constantly being pushed (more work, longer hours, moving expectations), or like you're stuck, you are likely struggling with your occupational wellness. Ways to improve your occupational wellness include finding the tasks and skills that you appreciate and enjoy and engaging in those as much as you can. If you aren’t passionate about the field that you are working on, maybe you can find tasks that you enjoy or get a sense of pride from. Maybe you love solving problems, building or creating things, networking, or working with numbers. If you’re feeling totally lost in your career or want to get to know more about what your strengths and areas of interest may be, check out O*Net to take a test that can match you with your career interests, strengths, tasks, and potential career options.

9. Intellectual- Intellectual wellness implies that we have activities or areas of interest to explore that mentally stimulate us. It also includes opening our mind and learning about new ideas or experiences. Intellectual wellness can include reading, completing puzzles or mind games, like sudokus or word searches. Or, it could include exploring our interests. If you love music, movies, makeup, history, mental health, current events, politics, or anything else, then researching or diving into these areas of interest can help stimulate your mind and make you feel connected to yourself and the world around you. Allowing your mind to engage in a mental activity that is not also tied with expectations (finishing a project at work or taking a test in school) can provide a liberating sense of ease. Also, if you’re overworked and your mind is constantly running, then this a good time to recognize your intellectual wellness may be exhausted. It might be time to look more into your other areas of wellness to seek fulfillment.

“Self-Care” and “Wellness” are buzz words that get a lot of attention in today's media and influencer lifestyle. But what does it all really mean? What is wellness.. And is a face mask self-care?

Wellness has several definitions in research but they all roughly come to the same conclusion. Wellness is an active process of taking actions to improve your lifestyle in several different areas. Engaging in wellness can improve both your connection with yourself (helping you feel congruent in your identity) and your behaviors that impact your daily functioning (i.e. your lifestyle).

So, is a face mask self-care? It can be! Self-care includes any act that supports our growth, personhood, or daily appreciation of ourselves. Self-care can range from taking a bubble bath to doing our taxes, however, taking care of ourselves through acts of wellness typically requires more consistent and well-rounded behavior. So… yes, please enjoy your face mask! Just remember that it takes a little bit more work to practice wellness.

Practicing wellness has the potential to reduce or prevent stress, mental health symptoms, and burnout. Wellness can teach us better ways to deal with our stress and connect more with our authentic selves.

There are 9 areas of wellness that we can all engage in to help us have a more well-rounded lifestyles and more “whole” versions of ourselves. The 9 areas of wellness we will explore are social, physical, occupational, financial, emotional, cultural, creative, intellectual, and spiritual. You may associate wellness with the fancy, luxurious, and expensive spa in your area, but daily and accessible practices may be more likely to benefit you and your goals of self-improvement.

Social, Emotional, Cultural, Creative, and Spiritual (9 areas of wellness, Part 1)

There are a multitude of ways to help improve ourselves, our lives, and our dynamic with the world around us. The 9 areas of wellness (social, physical, occupational, financial, emotional, cultural, creative, intellectual, and spiritual) provide us with a road map to determine where we may be investing too much or too little of our time and energy.

Below, I will review 5 of the 9 areas of wellness by providing a potentially new definition of each with examples of different activities or actions that support building wellness in each of the areas.

Social- Social wellness includes having meaningful and balanced relationships with people in your life. Social wellness doesn’t necessarily mean having large groups of people that you know or “go out” with, although, having a solid and congruent community in your life can certainly influence a strong social wellness. You may have 2 friends that you feel like you can be your true self around. This might include being honest about your experiences or being able to be truly playful with. Or, you may have many friends that you enjoy sharing interests or activities with! One of the most exciting factors related to social wellness is that you can typically engage in social wellness by also engaging in all of the other areas of wellness. Exploring the other areas of wellness may even help you find some new activities to do with friends. Some examples of social wellness may include going to dinner or the movies, going on walks with friends, looking for sharks’ teeth at the beach, cooking together, making friendly relationships at work, and so much more.

Emotional- Emotional wellness is another area of wellness that easily blends into others. Emotional wellness includes consistently and genuinely expressing, sharing, and feeling your emotions as they rise and change daily. Sharing your emotions genuinely with friends, family, or even in professional relationships can help to build more authenticity with yourself and in your relationships. Practicing emotional wellness may also help you realize when you should set more boundaries and feel more connected with your aspirations. Journaling, therapy, and strong communication or conflict resolution skills are all very supportive actions that can improve your emotional wellness. You may also be able to build their emotional wellness through cultural, creative, spiritual, intellectual and physical activities.

Cultural- Cultural wellness is a unique and special area of the 9 areas of wellness. Cultural wellness includes connecting to your heritage, community, traditions, and family. The unique power of cultural wellness is that it can bring a certain zest and vitality to your life! You can grow your cultural wellness by exploring your family/ heritage and its traditions, food, and history. Cultural wellness may also include learning about the history of where you live and getting involved in the community. This may include learning about the systemic factors that affect you and the people in your neighborhood or city. Getting involved with your community, whether it’s fun community events or making a difference through local or larger politics, are both ways you can grow your cultural wellness. Cultural Wellness can help foster a deeper understanding of your identity and connect with those around you. Engaging in cultural wellness can easily influence your social, emotional, and intellectual wellness.

Creative- Creative wellness includes engaging in activities and practices that include innovation, building, art, intention, and self expression. When we think about creativity, we might think that we have to be blessed with artistic talent. But creative endeavors are not limited by drawing, painting, sculpting, and graphic design. We can get creative through cooking, baking, woodworking, makeup, building with blocks or legos, dancing, or through electronic platforms like minecraft (creating your whole world). If you are a lover of the arts, I hope you can practice your creations with compassion to yourself and expression of your ideas. For those of us who are not naturally gifted, putting pencil or a brush to the paper while freeing ourselves of expectations for how it turns out can be liberating, therapeutic, and definitely in support of our creative wellness.

Spiritual- Spiritual wellness is one of the 9 areas of wellness likely to elicit strong connotations. However, spiritual wellness can be practiced through endless ways. Spiritual wellness includes self reflection of, and connection to, our values and beliefs. It also includes the practice of mindfulness and acceptance. One can practice spiritual wellness by being in nature, meditating, going to or being a part of a church or religious group, having quiet time to engage in a mindful activity. You can grow your spiritual wellness by engaging mindfully through gardening, journaling, creating, or walking outside. You can practice spiritual wellness in any way that feels sacred to you.

Dr. Etta Gantt talks about new beginnings and how to bloom in a new city like Charleston, South Carolina, while building a sense of mental health and overall wellbeing. Dr. Etta Gantt is a licensed professional counselor and PhD at Ethredge Counseling Group.

Charleston, SC is a charming city with a rich history and vibrant culture. It’s can be a hard transition to a move to a new city Here are 50 ideas (plus 2 bonus ideas!) for things to do in Charleston for those of you who recently relocated:

The intricate dance of co-dependent relationships often unfolds within the framework of the Karpman Triangle, also known as the "Drama Triangle." This psychological model, crafted by Stephen Karpman, sheds light on the complex dynamics that characterize co-dependent interactions. At its core, the triangle identifies three central roles— the Victim, the Rescuer, and the Persecutor—each contributing to a toxic cycle. Escaping this drama triangle of co-dependency is all about recognizing your role in the drama triangle, and shifting to a more functional position.

Picture your favorite room in your favorite place in the world (real or imagined). Does this place have a window? If so, what do you see outside of that window? Maybe it’s huge forest trees towering into a big, blue sky. Maybe it’s a river flowing through grassy knolls, or a beach sweet and salty enough to always have a window open with the breeze blowing through.

Wherever it is, would you want that window to no longer be there? Of course not! That would keep you from seeing the beauty outside of your favorite place. Would you want that window to become a whole opening in your wall for anyone or anything to drift its way in? Probably not. Windows are enjoyable for what they are-a space to see without being overwhelmed by the elements of the outside.