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Simple Daily Habits for a Calm Mind

Jaclyn Baker
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Finding inner peace can seem like a distant dream in today’s fast-paced world. However, peace isn’t something that happens by chance—it’s something we can actively cultivate. Here are six daily practices that can help you create the calm and tranquility your mind craves

Stop, Breathe, and Be Present

Take a few minutes throughout your day to focus on your breath. This simple act can anchor your mind to the present moment, helping you feel more alive and at ease. By embracing the here and now, you let go of stress and truly experience life.

Minimize Distractions

Our minds are often cluttered with distractions, from social media to TV. Create pockets of peace by setting aside time where you avoid these distractions, allowing your mind to slow down and find stillness.

Let Go of Worries

Spend a few minutes each day acknowledging your worries. Label them, and then let them go. This practice helps you distance yourself from problems, giving you a clearer perspective and a sense of freedom.

Prioritize Restful Sleep

Quality sleep is essential for a peaceful mind. Wind down 90 minutes before bed with calming activities, like meditation or reading. Let go of the day’s worries and invite relaxation into your evening routine.

Practice Kindness and Generosity

Giving to others through time, energy, or simple acts of kindness can uplift your mood and bring a sense of fulfillment. The act of giving, with a genuine intention, fosters a peaceful and warm heart.

Expect Nothing in Return

When you give without expecting anything back, you shift your focus from your problems to the well-being of others. This selflessness can break cycles of negative thoughts, helping peace flow into your life.

By incorporating these practices into your daily routine, you create the conditions for inner peace to thrive. Remember, peace starts from within, and these small steps can lead to a profound sense of calm and happiness.



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7 Gentle Strategies to Soothe Anxiety

Jaclyn Baker

Anxiety can feel overwhelming, but with the right approach, you can find calm in the storm. Here are seven gentle strategies to help you manage and soothe your anxiety:

Embrace a Consistent Routine

A steady daily routine can do wonders for anxiety. When your sleep, meals, and activities follow a regular pattern, your mind and body find a sense of balance that naturally eases anxiety.

Cultivate Awareness

The first step to managing anxiety is noticing when it shows up. By becoming more aware of your triggers, you can better understand and address them before they take control.

Breathe Deeply

Deep breathing is like a reset button for your mind and body. Take slow, deep breaths, hold for a moment, and then exhale gently. Focus on the rhythm and sensation, letting each breath bring you more peace.

Practice Progressive Muscle Relaxation

This technique involves tensing and slowly relaxing each muscle group in your body, from head to toe. It’s a simple yet effective way to release the physical tension that anxiety often brings.

Accept and Let Go

Not every anxious thought needs a solution. Sometimes, the best thing you can do is acknowledge the feeling, accept it, and gently let it go. Allow yourself to move forward without letting anxiety cloud your day.

Find Joy in Distractions

Engage in activities that bring you joy, whether it’s reading, taking a walk, or listening to music. These minor distractions can shift your focus away from anxiety and help you reconnect with the present moment

Address Unresolved Issues

Unresolved problems can quietly fuel anxiety. Facing them directly, even if it’s uncomfortable, can bring a sense of relief and significantly reduce stress.

By weaving these strategies into your daily life, you can gradually tame anxiety and create a more peaceful, balanced existence. Remember, it’s a journey, and each step forward brings you closer to calm.

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Ways Mindfulness Can Transform Your Brain

Jaclyn Baker

More than just a trend, mindfulness has profound effects on our brain chemistry, emotional well-being, and overall life satisfaction. Here’s how mindfulness can rewire your brain and improve your life.

Mindfulness Improves Our Brain Chemistry

One of the most compelling benefits of mindfulness is its ability to alter brain chemistry. Research suggests that regular mindfulness practices lead to increased levels of key neurotransmitters such as GABA, dopamine, and serotonin.

By enhancing the production of these neurotransmitters, mindfulness can help you maintain a calm, balanced, and joyful state of mind.

Mindfulness Changes Our Fear and Stress Response

When faced with a potential threat, our brain’s amygdala kicks into gear, processing sensory information and triggering the body’s fight-or-flight response. While this response is essential for survival, an overactive amygdala can lead to heightened anxiety and stress.

Mindfulness Helps Us Stay Connected to the Present Moment

In today’s world, it’s easy to get lost in thoughts of the past or worries about the future. This mental chatter can keep us awake at night, distract us from our work, and distance us from our loved ones. However, mindfulness helps to quiet the mind and anchor us in the present moment.

Mindfulness is more than just a mental exercise; it’s a transformative practice that can rewire your brain and enhance every aspect of your life. By improving brain chemistry, reducing stress and fear responses, keeping you present, and boosting learning and memory, mindfulness empowers you to live with greater peace, clarity, and joy. Start incorporating mindfulness into your daily routine, and watch as your life begins to transform from the inside out.



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Good Reasons to Spend Time Alone

Jaclyn Baker
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In our fast-paced world, finding moments of solitude can be a precious gift. Here are three compelling reasons why spending time alone can be beneficial for your well-being:

Self-Reflection

Spending time alone allows you to pause and reflect on your thoughts, emotions, and experiences without external distractions. It provides an opportunity for introspection, helping you gain clarity about your goals, values, and beliefs. Self-reflection fosters personal growth by enabling you to identify areas for improvement and celebrate your accomplishments. Whether through journaling, meditation, or simply quiet contemplation, carving out time for self-reflection can lead to greater self-awareness and a deeper understanding of oneself.

Rest, Relaxation, and Renewal

Amidst the hustle and bustle of daily life, alone time offers a chance to unwind and recharge. It allows you to disconnect from the demands of work, social obligations, and technology, giving your mind and body the opportunity to rest and rejuvenate. Whether you choose to indulge in a favorite hobby, take a leisurely walk in nature, or enjoy a peaceful afternoon reading, alone time promotes relaxation and reduces stress levels. This period of renewal is essential for maintaining overall well-being and enhancing productivity when you return to your daily routines.

Enrichment and Creativity

Solitude can spark creativity and innovation by providing a fertile ground for new ideas and perspectives to flourish. When you are alone, you have the freedom to explore your interests, pursue creative endeavors, and engage in activities that inspire you. Whether you are writing, painting, experimenting with new recipes, or learning a musical instrument, alone time cultivates a sense of curiosity and experimentation. It allows you to tap into your inner creativity without external influences, fostering personal growth and self-expression.

Mindful Living: Clear the Clutter from Your To-Do List

Jaclyn Baker

Have you ever reached the end of a day and struggled to recall what you actually did? Do your days seem like a blur, with endless tasks that leave you feeling unfulfilled? You’re not alone. Many rush through our to-do lists, only to realize we’re not truly experiencing our lives. 

It’s time to shift our focus from merely managing tasks to cultivating a more mindful and present existence. Practicing mindfulness can clear the clutter from your to-do lists and reap the benefits of a more intentional life. 

In this blog, explore how to feel less stressed, more grateful, and deeply connected to your everyday experiences. Let’s dive into the art of mindful living and discover how to truly nurture the garden of your life.

Embrace Deliberate Living 

Ever feel like life’s a race? While you may not always have the luxury to slow down, finding moments to be more deliberate can keep you centered in the present. Even when your schedule is packed, finding pockets of time helps you stay centered, appreciate details, and make intentional decisions. Plus, you’ll feel more in control of your day, reducing that constant sense of being rushed.

Less is More

When overwhelmed with tasks, it’s hard to appreciate life. Constant stress and anxiety signal that you’re taking on too much. Instead of focusing on speed and quantity, pivot towards intentionality and quality. Challenge yourself to cut your to-do list in half. Prioritize what is most time-sensitive and valuable. Doing less creates a buffer that reduces stress, allowing you to complete tasks more carefully and achieve better results. 

Tune Into Your Life

Engage fully with the present moment through mindfulness. It’s not just about mental clarity; it’s about tuning into your body.  

Activities like walking, breathing, stretching, and applying gentle pressure can activate the parasympathetic nervous system, reducing stress and anxiety. Write down and incorporate activities that help you stay out of your head and more in tune with your body, enhancing your overall well-being.

If you are stuck with endless tasks, it’s time to step back and view the bigger picture. Embrace these changes and watch how they transform your daily experience, making every moment richer and more meaningful.

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4 Ways to Avoid Getting Stuck

Jaclyn Baker
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Feeling stuck is a common challenge, whether you’re working on a big project, trying to meet personal goals, or simply navigating daily life. Here are four effective strategies to help you stay on track and keep moving forward.

Planning Priorities

When you’re overwhelmed with tasks, it’s easy to feel paralyzed and unsure where to start. The key is to prioritize. Begin by identifying the most critical tasks that need your attention. Ask yourself what needs to be done first and what can wait. By focusing on your top priorities, you can tackle tasks in a logical order and maintain a clear sense of direction.

Make a List

A classic but powerful tool, making a list helps you visualize what needs to be done. Write down everything you need to accomplish, no matter how small. A detailed list not only serves as a roadmap for your day but also gives you a sense of accomplishment as you check off completed tasks. Breaking down your tasks into a list can make large projects seem more manageable and less intimidating.

Set Micro-Goals

Big goals can be daunting and sometimes lead to procrastination. Instead, break them down into smaller, more manageable micro-goals. Setting micro-goals allows you to focus on one step at a time, making the overall task less overwhelming. Each small success will build momentum and keep you motivated to move forward.

Avoid Distractions for a Time

Distractions are everywhere and can easily derail your progress. To stay focused, designate specific periods where you eliminate distractions. Turn off notifications, close unnecessary tabs, and create a quiet workspace. By dedicating uninterrupted time to your tasks, you can work more efficiently and effectively.

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BIPOC/Minority Mental Health Month – A Time for Awareness and Action

Jaclyn Baker

By: Christy Maeder 

“While everyone – all colors – everyone is affected by stigma – no one wants to say ‘I’m not in control of my mind.’ No one wants to say, ‘The person I love is not in control of [their] mind.’ But people of color really don’t want to say it because we already feel stigmatized by virtue of skin color or eye shape or accent and we don’t want any more reasons for anyone to say, ‘You’re not good enough.'” – Bebe Moore Campbell.

July is BIPOC/Minority Mental Health Month, a period dedicated to raising awareness about the unique mental health challenges faced by BIPOC communities. This observance was established in 2008 to honor the legacy of Bebe Moore Campbel, who was an American author, journalist, teacher, and mental health advocate who worked tirelessly to shed light on the mental health needs of the Black community and other underrepresented communities.

Congress formally recognized Bebe Moore Campbell National Minority Mental Health Awareness Month to bring awareness to the unique struggles that underrepresented groups face regarding mental illness in the US.

Culture, ethnicity, and race all play a role in the way that each person experiences the world. These factors, among others, have profound effects on mental health, especially for Black,

Indigenous, and people of color (BIPOC).

BIPOC communities often experience disparities in mental health care due to a cultural stigma, socioeconomic barriers, and a lack of culturally competent care providers. These barriers can lead to higher rates of mental health issues, such as depression and anxiety, remaining untreated or inadequately treated.

Cultural Stigma

In many cultures, mental health issues are often viewed as a personal weakness or a source of shame, deterring individuals from seeking help. This cultural stigma can be a significant barrier to accessing mental health services, leading to prolonged suffering and worsening symptoms. In some BIPOC communities, talking about mental health can be considered taboo. Some of these messages come from a place of real fear as BIPOC populations have historically often been harmed by the mental health and health care systems. BIPOC individuals have often sought out different means of support, such as traditional healers, doulas, or peer advocates. Seeking out therapy or other mental health services can support and supplement traditional methods.

Lack of Culturally Competent and Responsive Care

Culturally responsive care is the intentional and consistent decision mental health care providers make to see, respect, and celebrate the aspects that make each person unique. It’s an acknowledgment of their intersectional existence in the world and how this shapes their experiences. Mental health care providers who are not culturally competent and responsive may fail to understand the unique experiences and needs of BIPOC clients. This can result in misdiagnosis, ineffective treatment plans, and a lack of trust between the client and provider.

The Role of BIPOC/Minority Mental Health Month

BIPOC/Minority Mental Health Month serves several critical purposes:

Raising Awareness: By highlighting the mental health issues faced by BIPOC communities, this month encourages public discourse and education, helping to break down stigma and Misconceptions.

Advocating for Change: This month also serves as a call to action for policymakers, healthcare providers, and community leaders to address the systemic issues contributing to mental health disparities.

Promoting Resources: BIPOC/Minority Mental Health Month helps to disseminate information about available resources, including culturally competent/responsive care providers, support groups, and educational materials.

Celebrating Diversity: Recognizing the diverse backgrounds and experiences of BIPOC/minority communities can lead to more personalized and effective mental health care.

Local Resources in Oregon

For those in  Oregon, several local resources are available to support BIPOC/minority mental health:

Lines for Life: A regional nonprofit dedicated to preventing substance abuse and suicide, offering a Racial Equity Support line specifically for young people of color. Visit Lines for Life or call 1-877-968-8491. 

Portland Black PFLAG: This organization provides support and resources to the Black LGBTQ+

community and their families. Visit Portland Black PFLAG. 

NAMI Oregon: The National Alliance on Mental Illness (NAMI) Oregon provides various programs, including support groups and educational programs tailored to minority communities. Visit NAMI Oregon or call 1-800-343-6264. 

Asian Health & Service Center: This center offers culturally and linguistically appropriate health services, including mental health counseling, to the Asian community in Oregon. Visit Asian Health & Service Center or call 503-872-8822. 

Centro Latino Americano: Providing mental health services to the Latino community in Eugene and surrounding areas. Visit Centro Latino Americano or call 541-687-2667.

Native American Rehabilitation Association of the Northwest (NARA): NARA offers comprehensive mental health services to Native Americans in the Portland area. Visit NARA Northwest or call 503-224-1044. 

How to Get Involved

There are several ways individuals, providers and organizations can participate in BIPOC/Minority Mental Health Month.

Educate Yourself and Others: Learn about the mental health challenges faced by minority communities and share this knowledge within your networks. Actively engage in anti- oppressive practice, which takes into account power imbalances to create relationships in an equitable environment.

Support Advocacy Efforts: Join or support organizations that advocate for mental health equity and culturally competent care.

Promote Mental Health Resources: Share information about mental health resources that are accessible to minority communities.

Encourage Open Conversations: Create safe spaces for discussions about mental health, aiming to reduce stigma and promote understanding. Engage in discussions with client’s about all dimensions of their culture and how their experiences have shaped them.

Download Mental Health America’s BIPOC Mental Health Toolkit:

Mental Health America’s 2024 BIPOC Mental Health Toolkit provides free, practical resources to help navigate mental health stigma, bridge generational differences, dismantle mental health myths, and encourage meaningful conversations. 

References

1.National Alliance on Mental Illness (NAMI).

2.American Psychiatric Association.. Retrieved from American Psychiatric Association

3.Mental Health America. (2024).

4.Substance Abuse and Mental Health Services Administration (SAMHSA). (

5.National Institute of Mental Health (NIMH). (2019). Racial/Ethnic Differences in Mental Health Service Use among Adults. Retrieved from NIMH

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Book Review: The Hour of the Witch by Chris Bohjalian

Jaclyn Baker

By: Betsy Pownall

The Hour of the Witch is a story of terror, fear, fake news, patriarchal power, and the subjugation of women. The story takes place in 1662 in Boston. The Salem Witch Trials have not, yet, occurred. Mary Deerfield is a 24-year-old woman who is married to Thomas Deerfield, a violent alcoholic. When the story opens, Mary has not been able to conceive of a child. People speculate that she has some problems. She, as well,  thinks something is wrong with her. 

Mary’s father, an importer, has just imported forks, a utensil no one has ever seen before. People are suspicious and some consider them the tool of the devil. One night, Thomas takes his rage out on Mary by stabbing her left hand with a fork. She realizes that in order to survive, she must leave him. 

However, divorce is not easy in the Puritan community. Mary must appeal to the Puritan Magistrates, who will hear her testimony, then that of her husband. They will listen to witnesses, and decide whether or not what she is saying is “true”. 

Women in the Puritan community put their faith in men. If they are married, they must obey their husbands, otherwise they obey their fathers. Men are the next step from God. Women are not allowed to work for money. Their education is from the Bible and when they read for pleasure, they read the Bible. They must not express themselves when their opinion disagrees with their husbands. They are judged for their ‘purity’ and ‘godliness’.

In 1662, Boston was surrounded on three sides by a dense forest. Native Americans lived in the forest and were feared by the settlers. The small community of Boston relied on God to keep them safe. They were god-fearing, vigilant to ensure that there was no evil in their midst. The Devil can lurk anywhere, thus they feared each other, people, and things that “weren’t normal.” 

When Mary petitioned to divorce her husband, she stepped out and went against the community/religious code. The undoing of their marriage is an exploration of the dismantling of the patriarchal power structure, the courage it takes, and the measures the patriarchy will take to maintain complete control.

The Puritan chapter of American History is poignant in our developing nation. Much of what Puritans experienced in early 17th century New England can be seen in us, today: how our fear of the unknown can result in fear, suspicion, anxiety, and anger. This book appeals to the reader due to both its historical value and its fast-paced plot. Although it is fiction, it depicts how life was in the Massachusetts Bay Colony in the 17th century.

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International Non-Binary People’s Day on July 14th

Jaclyn Baker
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By: Tanya Kramer

This day has been recognized since 2012 to raise awareness and organizing regarding the issues faced by non-binary people around the world. 

This day was started by Katje van Loon and is symbolic as it lands halfway between International Men’s Day (November 19) and International Women’s Day (March 8). Non-binary Awareness Week starts the Monday prior to July 14th and is a period of time dedicated to people who do not identify with the traditional gender binary.

The term “non-binary” is described by the Human Rights Campaign as “someone who does not identify exclusively as a man or a woman. Non-binary folks may identify as being both a man and a woman or as falling completely outside these categories. Many non-binary people also identify as transgender, though not all do.” The term “non-binary” is described by Stonewall (Pride 2024: Champion of Champions ) “as an umbrella term for people whose gender identity doesn’t sit comfortably with ‘man’ or ‘woman’. 

Non-binary identities are varied and can include people who identify with some aspects of the binary identities, while others reject them entirely. Non-binary people can feel that their gender identity and gender experience involves being both a man and a woman, or that it is fluid, in between, or completely outside of that binary.” This day is a day to celebrate non-binary individuals and their contributions. It is also a time to refocus on the important work of securing full protection and rights of our non-binary siblings and friends. 

Most countries around the world do not recognize non-binary as a legal gender which means people are forced to identify by the gender assigned at birth in government documents such as a passport, or financial documents such as credit cards or bank accounts. Non-binary people often experience discrimination, prejudice, violence, challenges with healthcare, housing, and employment.

The United States, Australia, Argentina, Bangladesh, Canada, Denmark, Germany, the Netherlands, and New Zealand include non-binary gender options on the country’s passports. In the United States currently, half of the country allows a driver’s licenses to include “X” as a choice for gende. But there is still work to do.

On International Non-Binary People’s Day, we can all engage in meaningful change to be better allies and siblings. According to the website “Many Genders One Voice”

(Non-Binary People’s Day ), and a few other resources, here are some specific ways to make a meaningful change:

  • Undertake self-directed awareness and education
  • Don’t make assumptions
  • Using gender-neutral language whenever possible
  • Pronoun confirming, cueing, and correcting
  • Don’t ask about the sex assigned at birth (unless necessary for service delivery)
  • Take steps to ensure non-binary inclusive service provision in healthcare settings
  • Challenge discrimination, take “Right to Be _____” training (Bystander Intervention – Right To Be ) to understand how to stand up for the rights of those being discriminated against
  • Compassionately challenge internalized phobias or acceptance of power and control imbalances in relationships
  • Understand the impact of previous trauma and discrimination upon people’s current lives and their ability to access safe services.  Thank you to Katje van Loon for her work in starting International Non-Binary People’s Day!

Check out this link to learn more about Katje’s story – https://www.bbc.com/news/world-us-canada-62149521

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It’s Time To Go After What You Want

Jaclyn Baker
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Experiencing self-doubt is a part of being human. It’s a universal emotion that affects everyone at some point in their lives. However, for those in minority groups or living with chronic health conditions, self-doubt can be even more pronounced. It can feel like a barrier, keeping you from going after what you truly want in life.

The most important step in going after what you want is taking action. It’s easy to get stuck in a cycle of self-doubt and inaction, but taking even the smallest step forward can break this cycle. Here are some strategies to help you move past self-doubt and take action:

  1. Set Clear, Achievable Goals: Break down your larger goals into smaller, manageable steps. This makes them feel less overwhelming and more attainable.
  2. Practice Self-Compassion: Be kind to yourself. Acknowledge your achievements, no matter how small, and give yourself credit for the progress you’ve made.
  3. Surround Yourself with Support: Build a network of supportive friends, family, and mentors who can encourage you and provide valuable feedback.
  4. Stay Flexible: Life is unpredictable, and goals may need to be adjusted. Stay open to change and adapt your plans as needed.
  5. Celebrate Progress: Recognize and celebrate your successes along the way. Each milestone is a step closer to your ultimate goal.

Going after what you want is not always easy, especially when self-doubt and additional challenges are involved. However, by leveraging the power of imagination and taking actionable steps, you can overcome these obstacles. Remember, the journey towards your goals is just as important as the destination. Embrace your potential, take action, and watch as your dreams become reality.

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Unmasking the Deception: How Your Anxiety Lies to You

Jaclyn Baker
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Anxiety comes at a high cost, despite the adage: better to be safe than sorry. It whispers falsehoods that shape our perceptions and actions, often leading us down a path of unnecessary stress and worry. Understanding these lies is the first step toward reclaiming your peace of mind.

The High Cost of Anxiety

Anxiety, at its core, is a survival mechanism. It’s meant to protect us from danger by preparing our bodies to respond to threats. However, in today’s world, where physical threats are rare, anxiety often misfires, causing more harm than good. This constant state of alertness can be exhausting and detrimental to our mental and physical health.

The Perfectionist’s Dilemma

Perfectionists are particularly vulnerable to anxiety’s deceptions. They tend to catastrophize, assuming the worst-case scenario in every situation. This mindset not only amplifies their anxiety but also distorts their reality. They personalize failures, believing that mistakes define their worth, and they disqualify their achievements, never feeling good enough despite their successes. These excessive standards create a cycle of self-criticism and dissatisfaction that is hard to break.

The Outside Perspective

Interestingly, others often have very different views of perfectionists than they have of themselves. While perfectionists see their flaws and shortcomings magnified, others may see them as high achievers who are dedicated and competent. This discrepancy highlights how anxiety skews self-perception, causing unnecessary suffering.

The Therapeutic Journey

Overcoming anxiety is not a quick fix but a painstaking process. Therapy, whether it be cognitive-behavioral therapy, mindfulness, or other forms, requires time and effort. It involves challenging deeply held beliefs, practicing new coping strategies, and gradually changing behavior patterns. There may not be significant revelations in every session, but each step forward is progress.

Moving Forward

Recognizing the lies your anxiety tells you is crucial in managing its impact on your life. By understanding that anxiety often misrepresents reality, you can begin to challenge its narratives and reduce its hold on you. Seeking professional help, practicing self-compassion, and gradually exposing yourself to feared situations can all contribute to a healthier, more balanced perspective.

Remember, while anxiety may never fully disappear, learning to manage it can significantly improve your quality of life. It’s a journey worth undertaking, one step at a time.

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How to Reassess Your Life in Retirement

Jaclyn Baker
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Retirement is often seen as a period of relaxation and enjoyment after decades of hard work. However, it also presents a unique opportunity to reassess and realign your life to ensure it continues to be fulfilling and meaningful. Here are some steps to help you navigate this important transition.

Schedule Dedicated Time

One of the first steps in reassessing your life in retirement is to set aside dedicated time for reflection. Find a quiet place where you can contemplate or journal without distractions. This intentional quiet time allows you to deeply consider your current situation and future aspirations. Writing down your thoughts can also provide clarity and help organize your ideas.

Assess Your Needs Realistically

It’s essential to realistically assess your needs. Consider whether you need additional income or if you are managing a health concern. Are you serving as a caretaker for a loved one? Do you feel the need to relocate closer to family or a support system? Evaluating these practical aspects of your life can help you make informed decisions about your future.

Set Your Priorities

Retirement offers the perfect opportunity to set new priorities. Have you been putting off pursuing a new hobby or mastering an old one? Is this the time to devote yourself to a project or cause you care deeply about? Consider whether there are people in your life with whom you want to spend more quality time. Setting clear priorities can help you focus your energy on what truly matters to you.

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