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Sleep Awareness Week (March 8-14th)

March 16, 2026

When was the last time that you received a restful night’s rest? Sleep Awareness Week invites us to reflect on our day-to-day habits and rhythms that help and challenge us with getting quality sleep. This year’s theme is Best Slept Self; take small steps towards your sleep health. The National Sleep Foundation (NSF) places importance on the positive impact that sleep can have on your holistic well-being.

The NSF was originally founded in 1990 with the mission of “improving health and well-being through sleep education and advocacy.” The National Heart, Lung, and Blood Institute defines sleep health as consistent, quality sleep that promotes feeling rested and alert throughout your day.

4 Tips to Improve Sleep Quality

Create a Routine

Is there a consistent time at night that you can aim to start heading to bed? A schedule is a powerful way to train your body to anticipate when it’s time to sleep and when it’s time to wake up. Most adults need 7 or more hours of sleep per night- the hours can fluctuate depending on age. A way that you can begin a schedule is by reflecting on what your current nightly routine looks like. Your schedule can include everything from when you brush your teeth, set your alarm for the next morning, and change into your pajamas. You can use this sleep diary to reflect on how you feel when you make any changes to your routine.

Create a Calm Environment

What helps you relax? Your sleep environment/preparation is an important factor to help with getting quality sleep. Consider engaging in relaxing activities that help you feel calm, such as taking a warm shower/bath, dimming any bright lights in your bedroom, listening to soothing music, stretching, and deep breathing. The key is to find what works for you in your sleeping environment.

Mindful Eating/Drinking

Listen to what your body needs. It can be beneficial to avoid caffeinated and alcoholic drinks in the late evening hours. Pay attention to the amount of food you eat during dinner, and any post-dinner snacks. Avoiding heavy meals right before bed can help with minimizing any stomach discomfort.

Exercise

Find what works for you throughout the day. Exercise can look like setting aside 30 minutes each day to intentionally move your body. Some ideas include: running, yoga, pilates, weight training, swimming, and hiking. Moving your body throughout the day can help you prepare for sleep at night.

Sources Used:

https://www.nhlbi.nih.gov/health/sleep-deprivation/health-effects

https://www.nhlbi.nih.gov/resources/lung-health-basics-sleep-fact-sheet

https://www.thensf.org/sleep-awareness-week/

https://www.thensf.org/wp-content/uploads/2025/03/NSF-2025-BSS-Infographic_031325-1.pdf

https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379

https://www.cdc.gov/sleep/about/index.html

https://www.nhlbi.nih.gov/resources/sleep-diary

Bipolar Awareness Day

March 16, 2026

Jaclyn Baker

bipolar

By: Claire Butcher

World Bipolar Day, or WBP, was founded by the International Bipolar Foundation (IBPF). WBP is celebrated on Vincent Van Gogh’s birthday, March 30th, who was believed to have the disorder. This international day strives to build awareness and reduce stigma of the often misunderstood diagnoses that millions of people experience.

Misinformation surrounding these conditions only spreads the shame and guilt that can come with being diagnosed with bipolar disorders. This article will provide a simple outline of bipolar diagnoses, symptoms, treatment, and resources to access.

What is “Bipolar”?

“Bipolar” can act as an umbrella term for multiple diagnoses, differentiated by the pattern and intensity of manic and depressive “episodes”. We’ll first touch on what types of manic and depressive episodes people can experience, then learn about the types of bipolar diagnoses.

“Mania” can be defined as a period of time, lasting a minimum of one week where one’s mood and behaviors are elevated, irritable, or overall abnormal, often presenting with increased energy or activity. Manic episodes often require hospitalization or other mental health interventions due to impaired social or occupational functioning, harm to self, or psychotic features. Some cues of mania can look like:

Inflated self-esteem or grandiosity
Decreased need for sleep
Being more talkative than usual, or fast speech
Experiencing a ‘flight of ideas’ or racing thoughts
Distractibility
Increase in goal-directed activity (in school, work, social life, etc)
Excessive involvement in high-risk activities (i.e.: buying sprees, drug use, unprotected sex, extreme life changes, etc)

“Hypomania” is a less intense or milder form of manic episodes. Criteria listed above for a full-blown manic episode are the same criteria as a hypomanic episode, however hypomanic episodes generally last four days minimum, and usually do not require intense medical or mental health intervention or hospitalization due to the lack of impairment in functioning, risk of harm to self, psychosis, etc.

A depressive episode is characterized by a two-week or longer period of time where one’s functioning is impaired due to depressed mood, or loss of pleasure in most/all activities. Here are some cues and criteria for a depressive episode:

Depressed mood most of the day, every day (feeling empty, hopeless, numb, tearful)
Diminished interest in most or all activities
Significant change in weight or appetite
Insomnia or hypersomnia
Psychomotor agitation or retardation (visible changes in one’s movement and speed observed by others)
Fatigue, or loss of energy
Feelings of worthlessness, hopelessness, or guilt
Concentration struggles, difficulty making decisions
Recurrent thoughts of death (“suicidal ideation”)

Bipolar 1, 2, and Cyclothymia

Now that we’ve learned about the different types of episodes people can experience, we can explore the types of bipolar diagnoses people can receive based on those episodes.

Bipolar 1 is characterized by experiencing manic and depressive episodes, and is considered the most severe type of bipolar disorder. As stated earlier, manic episodes are more severe and longer-lasting than hypomanic episodes, and can require hospitalization. To be diagnosed with Bipolar 1, at least one lifetime manic episode is required. Experiencing a depressive episode is not required for this diagnosis, but oftentimes still occurs. Along with manic episodes, people with Bipolar 1 can experience hypomanic episodes.

Bipolar 2 is characterized by experiencing hypomanic and depressive episodes. The criteria for diagnosis is one hypomanic episode and one depressive episode in your lifetime. If one were to experience a manic episode (more severe symptoms, impairment in functioning, symptoms lasting seven days or longer, experiencing psychosis, requiring hospitalization), one would no longer meet Bipolar 2 criteria, as these are symptoms of Bipolar 1.

Cyclothymia is a combination of hypomanic and mild depressive episodes, and is considered a milder form of bipolar diagnosis. It’s characterized by ‘cyclical’ mood swings, where symptoms are not severe enough to meet manic, hypomanic, or depressive episode criteria. This pattern must span at least two years to meet the criteria of cyclothymia. Monitoring symptoms and engaging in treatment is important – people with cyclothymia are at risk for developing full-blown bipolar disorder.

Treatment

There are a handful of routes people can take to help manage bipolar symptoms, such as medication, therapy, and lifestyle changes. Medication can help stabilize or minimize the highs of manic episodes and the lows of depressive episodes. Psychotherapy is also considered essential to treating bipolar symptoms – learning to cope with difficult symptoms and emotions, building healthy relationships, and regulating stress.

Support, whether found in support groups, group therapy, or a strong social circle, can help manage difficult chapters of bipolar symptoms, as well as challenge the ever-present stigma stemming from misinformation.

Healthy lifestyle changes can include prioritizing sleep hygiene, avoiding alcohol and drugs, exercising regularly, minimizing stress, and getting consistent sunlight exposure. With these interventions, people experiencing bipolar symptoms can build healthy, happy lives.

Resources for Learning More about Bipolar Diagnoses

Keep up with educational books and videos
Save and share bipolar hotlines and resources, and the National Suicide Hotline

References:

March is Self-Harm Awareness Month

March 16, 2026

Jaclyn Baker

NSSI

By: Emi Gilbert

Like many topics in mental health, discussions of self-harm are often surrounded by a palpable stigma. Self-harm is frequently mentioned in the same breath as suicide, a topic also surrounded by stigma and unease. While both important topics, it is important to note that thoughts and acts of self-harm are often fundamentally different from those of suicide. Self-harm (otherwise known as “Non-Suicidal Self-Injury” or NSSI) is often brought about by a profound desire to live rather than to die.

Those who have experienced self-harm report using it as a way to cope with the painful hardships of life, such as trauma, depression, or other underlying mental health concerns. It is not an uncommon coping mechanism either – an estimated 2-6% of the general public, and 13-35% of adolescents and young adults, have engaged in NSSI, with an even higher percentage of those who have experienced thoughts of NSSI.

The high prevalence of NSSI, in combination with its stigma, warrants a strong need for more public awareness on what causes NSSI. People who engage in NSSI can have a myriad of reasons (or a combination thereof). Common reasons include:

Communication of pain. People who experience strong emotional pain often do not have tangible, externalized evidence of their pain. NSSI can be a way to communicate to themselves or others that their pain is legitimate and real. This is, unfortunately, also due to the larger cultural acceptance of physical pain over emotional pain.

Release of Endorphins. The body naturally responds to pain by releasing endorphins (pain-relieving neurotransmitters that help the body cope with stress). While initially increasing their experience with pain, people who engage in NSSI can feel a sense of relief afterwards.

Self–soothing. Especially once NSSI becomes habitual, people may find comfort in the reliable routine of self-harming as a coping mechanism. Many even develop a repeated “ritual” around NSSI and develop a similar relationship with NSSI as other addictive coping mechanisms, such as substance use or compulsive eating.

In combination with developing empathy for those who use NSSI, the risks need to be taken equally seriously. Risks of NSSI include permanent scarring on the body (such as from cuts or burns), increased risk of infections, as well as an inhibition from using healthier coping styles.

While NSSI is often distinct from a desire to die, it is also important to note that those who engage in NSSI are at higher risk of suicide. This could be from accidentally self-harming more severely than intended, or from when the underlying pain causing the NSSI continues to go unaddressed until the development of suicidal thoughts and behaviors.

Warning signs of NSSI include wearing long sleeves and pants even in warm weather, frequent bruising or bandages, or other attempts to hide the visibility of one’s body. If you are concerned about NSSI in a loved one, some of the steps you can take include:

Provide a safe, nonjudgmental space to talk openly with your loved one about thoughts of suicide and/or self-harm.

Address the conversation with curiosity and empathy.

Gently encourage professional help.

If part of their safety plan, a loved one may ask that you hold onto their self-harming objects (i.e. knives, cigarette lighters) for safekeeping. One protective measure against self-harm is to limit access to self-harming means.

If you are concerned about NSSI in yourself, it is important to know that you are not alone. Therapy can help people learn more about the underlying causes of their self-harm and develop a safety plan, harm-reduction strategies, alternative coping methods, and a social support system. Those in immediate crisis regarding NSSI are encouraged to use crisis resources, such as the national mental health crisis line, 988. You can also learn more about NSSI at the references listed below.

VA – Self-Harm and Trauma

NAMI – Self-harm

SAMHSA – Self-Harm

Trauma Warriors – The C.A.R.E.S.S. Technique by Lisa Ferentz

The Power of Lists: Why Writing Things Down Works

March 12, 2026

Jaclyn Baker

mental health

Listing may be trending now, but humans have probably been making lists since the days of pen and papyrus. There’s something satisfying about crossing something off, each checkmark gives us a small dopamine boost and a sense of progress.

You’ve probably also heard that writing things down helps you “manifest” goals. While that idea can sound mystical, there’s real psychology behind it. Putting thoughts on paper helps clarify what we want and makes us more likely to follow through.

Lists Help You Focus

Writing things down digitally or by hand helps organize thoughts that might otherwise swirl around in your mind. Lists create structure and give your ideas a place to live outside your head, helping you focus on what actually matters.

Lists Strengthen Memory and Commitment

The act of writing reinforces memory. When you take the time to write out plans or goals, you signal to your brain that they’re important. This makes you more likely to remember them—and act on them.

Lists Can Reduce Anxiety

Lists can also be powerful tools for managing worry. A cognitive behavioral strategy called “Worry Time” works like this: when a worry pops up, write it down and postpone thinking about it until a scheduled 10–15 minute window later in the day. By the time you revisit the list, many worries have already lost their intensity.

Lists Can Help You Sleep

If you wake up at night worrying, keeping a notebook by your bed can help. Writing down the thought allows your mind to release it, making it easier to fall back asleep and handle it in the morning.

Different Lists Serve Different Purposes

Daily or weekly lists help track tasks, appointments, and plans.
Monthly lists can be more aspirational—trying a new class, finishing a book, or planning an event.
Long-term lists help capture bigger goals.

Research shows that written goals are significantly more likely to be achieved because writing them down turns an idea into something concrete.

Use Lists With Self-Compassion

Lists are helpful, but they shouldn’t become tools for self-criticism. Overloading your list or judging yourself for unfinished tasks can create stress instead of reducing it.

Instead:

Start small, completing one or two items can make a day successful.
Be specific about what you want to do.
Review your lists regularly and adjust them as your priorities change.

In the end, the real value of lists isn’t just productivity, it’s clarity. Writing things down helps reduce mental clutter, manage worries, and turn intentions into action. Even one crossed-off item can remind you that progress is happening.

Practical Ways to Strengthen Your Self-Worth

March 3, 2026

Jaclyn Baker

self esteem

Low self-worth can shape how you think, feel, and behave. It may show up as constant self-criticism, difficulty expressing your needs, or tolerating disrespect from others. Over time, these patterns can affect your mood and overall quality of life.

You don’t have to feel confident all the time. It’s healthy to make space for all your emotions. But if your sense of self-worth feels consistently low, small, intentional steps can help you build a stronger, more compassionate relationship with yourself.

Practice Consistent Self-Care

How you treat yourself influences how you value yourself.

Self-care can be simple:

Getting enough sleep
Eating regularly and staying hydrated
Spending time outside
Wearing clothes that make you feel good
Taking short breaks to rest

Small acts of care send a powerful message: I matter.

Challenge Self-Critical Thoughts

Notice when your inner voice becomes harsh.

Try writing down one self-critical thought and asking:

Is this 100% true?
Is there a more balanced way to see this?
What would I say to a friend in this situation?

Replace the harsh thought with a more compassionate one. Repeating this process helps retrain your mindset over time.

Do Things You Enjoy

You deserve enjoyment, not just productivity.

Make space for activities that bring you joy, even small ones. Watch a favorite show, cook something you love, read, or spend time on a hobby. Enjoyment reduces stress and reinforces that your happiness matters.

Acknowledge Your Wins

Celebrate progress, even if it seems minor.

Getting through a tough week, speaking up for yourself, or taking a small step toward a goal all count. Recognizing your efforts reinforces your growth and builds self-trust.

Build Walking Into Your Creative Routine

February 26, 2026

Jaclyn Baker

When your body moves, your mind becomes more flexible. Ideas flow more freely. Associations form more easily. Solutions appear where none seemed possible.

And here’s the best part: the creative boost doesn’t vanish the moment you sit back down. The benefits linger, supporting your thinking even after the walk ends.

Pace Matters But Location Doesn’t

You don’t need to power-walk or train for a marathon to unlock these benefits. Moderate, comfortable-paced walking seems to work best. The goal isn’t exertion—it’s gentle movement.

And while a meadow, forest trail, or breezy shoreline might sound ideal, research shows you don’t have to head outdoors. A treadmill walk indoors can spark creativity just as effectively.

Of course, nature has its own cognitive perks. Fresh air and greenery can refresh attention and elevate mood. But the core driver of creative enhancement appears to be the act of walking itself.

So whether you’re circling your living room, pacing a hallway, or strolling through a park, you’re priming your brain for better thinking.

Build Walking Into Your Creative Routine

If creativity matters to you, treat walking as part of your toolkit—not as an afterthought.

Add short walks between focused work sessions.
Take “thinking walks” when wrestling with a thorny issue.
Use a treadmill if weather or environment limits outdoor time.
Design your space to encourage movement—curved garden paths, indoor walking loops, or pleasant destinations like bird feeders or favorite plants.

Even small environmental nudges can make walking more inviting and automatic.

The Bonus Benefits

While we’re focused on creativity, walking delivers a cascade of side effects:

Burns calories
Supports cardiovascular health
Elevates mood
Boosts self-esteem

As your physical health improves, so does your mental clarity. Feeling stronger and more confident reduces the mental noise of self-criticism, freeing up cognitive bandwidth for creative problem-solving.

In that sense, walking doesn’t just help you generate ideas. It helps you become the kind of person who believes you can generate ideas.

When in Doubt, Walk It Out

When the problem feels tangled.
When the page feels blank.
When your thoughts feel stuck.

Facing Fears That Hold You Back

February 20, 2026

Jaclyn Baker

brave

We live in a culture that feeds on fear, bad news, comparison, uncertainty, online judgment. Fear itself isn’t bad. It’s wired into us to keep us safe. But when it starts making our decisions for us, it doesn’t protect our lives, it shrinks them.

Here are four fears that quietly shape who we become.

Fear of Failure

How many things have you not tried because you were afraid to fail?

Not trying feels safer. You avoid embarrassment. You avoid disappointment. But you also avoid growth. The truth? Failure isn’t the opposite of success, it’s part of it.

If it matters to you, it’s worth risking failure for.

Fear of Rejection

We all want to belong. That’s human. But when fear of rejection keeps you from applying, asking, speaking up, or showing up, you’ve already rejected yourself.

You can’t control other people’s responses. You can control whether you give yourself a chance.

If you don’t ask, the answer is always no.

Fear of Uncertainty

Uncertainty feels uncomfortable because it makes us feel out of control. So we cling to routines, to the familiar, to what we know.

But growth lives in the unknown. If you only choose what’s predictable, you’ll likely get a predictable life.

Fear of Missing Out (FOMO)

This one pushes instead of pulls. It makes you say yes when you mean no. It makes you compare your life to everyone else’s highlight reel.

Living authentically beats living comparatively. Every time.

At the end of your life, you’re unlikely to regret the times you tried and failed. You’re far more likely to regret the chances you didn’t take.

Fear will always show up. The question is whether you let it drive.

Because the biggest risk isn’t failing.

It’s never really living.

Attachment Styles: How We Learn to Connect

February 12, 2026

Jaclyn Baker

attachment styles

By Nooshi Ghasedi

Many of the difficulties people bring into therapy relate to relationships. They may describe feeling anxious about being left, pulling away during conflict, or feeling disconnected, even when they care deeply. These experiences are common and not signs that something is wrong, but reflections on which lessons a person learned about their needs, trust, and safety in early relationships.

Attachment describes how we learn to seek closeness, respond to emotional needs (including our own), and protect ourselves when connection feels uncertain. These patterns begin early in life, shaped by experiences of care, consistency, and emotional responsiveness. Driven by an innate human will to survive, we develop patterns that make sense in the environments where they formed.

As adults, these patterns often show up most clearly in close relationships. Intimate connections tend to activate old expectations about closeness, safety, and emotional availability. People may find themselves reacting in ways that feel familiar but frustrating, even when they have insight or
strong intentions to do otherwise.

Attachment is often described using categories such as secure, anxious, avoidant, and disorganized. Developed by psychology pioneers Mary Ainsworth and John Bowlby, the concept attachment is meant to offer language that helps us understand our emotions and behaviors in relationships. Most people recognize aspects of more than one pattern, and attachment can look different depending on the relationship or the level of stress involved.

Secure attachment is associated with a general sense that relationships are safe and that conflicts can be resolved. Anxious attachment often involves sensitivity to emotional distance and a strong pull toward reassurance and closeness. Avoidant attachment may show up as discomfort with vulnerability or a tendency to withdraw when emotional intensity increases.

Disorganized attachment can involve mixed and conflicting responses to closeness and is often shaped by relational unpredictability or trauma early in life.

It is important to note that the framework of attachment does not explain everything about how people relate, as relational patterns are also shaped by social and cultural contexts. Ongoing stress related to finances, housing, health, discrimination, or immigration can affect emotional
availability and reactivity in ways that have little to do with early attachment. Cultural norms influence how closeness, emotion, and independence are expressed.

Gender socialization, neurodivergence, later-life trauma, and unequal power dynamics within relationships can all shape how people show up with one another. In these cases, behaviors that appear to be attachment patterns may be better understood as adaptations to real and ongoing circumstances.

What matters most is not identifying a label but understanding that these patterns are learned, responsive to context, and therefore can be changed. Over time, many people develop greater flexibility in how they relate, such as through corrective experiences in an emotionally safe relationship, self-reflection, and therapeutic support. The process is gradual and focuses on slowly expanding tolerance for closeness, repair, and emotional presence.

You may find it helpful to reflect on the following questions with curiosity and compassion:

How do you tend to respond when you feel disconnected?
What helps you feel emotionally safe during conflict?
What patterns seem to repeat in your relationships?

Understanding our patterns provides us with the insight we need to make meaningful changes in our lives. With awareness and support, there is room for our patterns to shift, allowing relationships to feel more stable and more supportive over time.

Lunar New Year: A Meaningful Transition

February 12, 2026

Jaclyn Baker

lunar new year

By Nooshi Ghasedi

Lunar New Year is observed across many cultures as a time of transition and renewal. Rooted in the lunar calendar, it reflects the natural rhythms of change and the gradual movement from one season to the next. For many families and communities, it marks a meaningful moment to
pause, take stock of the year that has passed, and consider what feels ready to unfold.

In the days leading up to the new year, there is often an emphasis on clearing and settling. Homes are cleaned, unfinished business is addressed, and attention is given to what feels unresolved. While these practices are practical, they also carry emotional meaning. They reflect a shared understanding that the weight of a year accumulates and that entering a new chapter feels different after taking time to tend to what was unfinished.

This year is the Year of the Horse in the Chinese zodiac. The Horse is often associated with movement, vitality, and forward energy. It suggests momentum that comes from preparation and progress that builds over time. In a moment when many people feel stretched thin or pressured to keep up, this symbolism offers a quiet reminder that movement need not be rushed to be meaningful.

Lunar New Year also places strong emphasis on family, shared meals, and honoring those who came before. These traditions acknowledge that our sense of stability and identity is shaped through relationships and continuity. The holiday recognizes that growth does not happen in isolation, but within the context of connection, history, and belonging.

From a mental health perspective, the Lunar New Year offers a more humane way of thinking about change by allowing space for reflection without requiring immediate resolution. It recognizes cycles, limits, and timing, and invites mindful consideration of what feels ready to unfold while acknowledging what may still need care or patience.

Lunar New Year invites a different kind of attention. It encourages reflection on what feels complete and what remains unresolved. It asks us to consider where movement feels possible, where patience is still needed, and what kind of care would support the season ahead. If you feel called to reflect, consider this: As this new season begins, what feels ready for your attention?

Notes on Self Love

February 12, 2026

Jaclyn Baker

self love

By: Mindy Laroco

Common messaging we’re given about love — whether it’s from movies, TV shows, cultural values, or society (especially now as we enter February and Valentine’s Day approaches) — tends to be very focused on loving other people.

And while love for romantic partners, family members, and friends is important, the lack of messaging about how self-love is equally as important makes it easy for us to forget that building and strengthening our relationship to ourselves is a priority for healthy, balanced relationships overall. I would argue that our relationship with ourselves is the most important relationship of all. I mean, who is going to spend more time with you… than you?

Now, you may be thinking, what is self-love? It can be challenging to understand what this is because it looks different for everyone. I think a helpful way to think about self-love is to focus on what helps you feel connected, appreciative, and curious about yourself. What are activities or ways that you like to spend time that allow you to feel like you can just exist as yourself without any external expectations? Are there things that you’ve wanted to try that you just haven’t for whatever reason? Some of the goals of practicing self-love are to show up for yourself, understand yourself better, and meet your own needs. It can be hard to know where to start, but regardless of where you are on your journey with yourself, I invite you to consider an activity I have to offer that focuses on self-love.

A self-love practice

You may or may not be familiar with the 5 love languages (Quality time, Acts of Service, Words of Affirmation, Gift Giving, and Physical Touch), and while they are usually discussed when talking about giving and receiving love to/from others, I think they are a great way to also practice self-love! For this practice, the goal is to come up with ways that you can love yourself using the 5 love languages. Below, I will give some examples, but I encourage you to get creative, think outside the box, and focus on what is going to make you feel the most loved. (And if you’re still not sure, that’s okay, have fun with curiosity about yourself!)

Quality time
- For quality time, think about ways that leave you feeling rejuvenated afterward and focus on what you want to do. This is time meant for you, so spend it in a way that feels honoring to yourself! I like to think of this time as a “solo date.” Treat yourself 🙂
  - Some examples are reading, creating art (of any kind), going to your favorite restaurant and getting your favorite meal, watching your favorite movies or shows, journaling, checking out a place that you’ve always wanted to go to but have not been to yet (i.e., a museum, bookstore, etc.)
    - Something that can add to this time with yourself is staying off your phone if you can. Try to be present with yourself, with whatever you choose to do!

Acts of Service
- This can be any action that contributes to a sense of ease and relaxation. What are things that are going to make your life easier either in the moment or in the future?
  - Some examples are cleaning, meal prepping, picking out a cute outfit that you feel good in even if you’re just going to run errands, preparing things for yourself that you might need for the next morning/day so that you don’t have to spend time getting all of your things together or rushing, making sure basic hygiene needs are met, drinking enough water, eating a nutritious meal, etc.
Words of Affirmation
- Words of Affirmation can be challenging because it may feel foreign or awkward to praise yourself or say affirming things to yourself. I would encourage you to try giving yourself affirmations despite this. Usually, things that feel new won’t feel natural, but over time, they will!
  - Digging deeper into this category can be really helpful because, while affirmations like “I am enough” and “I am worthy of love” are wonderful to use, having more specific affirmations about yourself adds an extra layer of intimacy with the self. Some examples of more specific affirmation are:
    - “I am really proud of myself for ___”
    - “I did really well at ____”
    - “One of my favorite things about myself is ____”
  - The key is to make the affirmations specific to you and to practice appreciation for who you are!
Gift Giving
- I will echo what I mentioned under Quality Time, treat yourself! Gift giving does not need to be expensive; I’m not asking you to break the bank here.
  - Some examples of gift giving could be as simple as buying your favorite candy or snack, visiting a used bookstore, going to the library and getting a new book that you’ve never heard of but sounds interesting, or cooking or making your favorite meal (or a new meal you’ve been wanting to try). What’s something that you can give yourself that helps you feel special or like you’re really devoting love to yourself?
Physical Touch
- When focusing on physical touch, think about ways you can ground yourself in your body. What helps you feel more connected to yourself physically?
  - This can look like creating a stretching routine to take care of your body daily, booking a massage for yourself, doing a body-scan meditation, going to the gym, playing a sport, and even giving yourself a hug. This can also look like dressing in an outfit that you feel expresses you authentically, or wearing your coziest clothes to do an activity of your choice at home.

I hope that this practice leaves you with something. Even if it is just the idea to prioritize self-love more. If you tried this practice, I hope you found it helpful, and if it was hard, I hope you don’t give up. You deserve to be the priority in your own life, and that starts with loving yourself in every aspect of your life.

National Missing Persons Day – Disproportionate Risk in Indigenous Populations

February 12, 2026

Jaclyn Baker

Indigenous

By: Claire Butcher

In 2018, Jo Ann Lowitzer founded National Missing Persons Day after her daughter went missing in 2010, hoping to spread awareness and education about the often overlooked tragedies that occur on a daily basis. February 3rd now marks a day where we can further shed light on the ongoing crisis of missing and murdered people, specifically those who are at much higher risk.

Native American Disproportionate Risk

Native and Indigenous populations are disproportionately targeted in missing persons cases, often resulting in investigations being ignored, inaccurately recorded, and incomplete. The National Crime Information Center reported 5,487 cases of missing Native American women and girls in 2022.

The majority of these people were aged 0-17. In 2024, there were 10,248 reported cases of missing American Indian and Alaska Native people, 6,871 of whom were under 18 years old. This disproportionate trend of Native missing persons is attributed to a long history of racism, poor record keeping, and a lack of media attention.

Systemic Racism and Its Impact

Alongside the cultural genocide and displacement of millions of Natives, negative and racist stereotypes continue to play a role in the lack of investigation and prosecution of missing persons incidents.

Victims are often blamed due to struggles involving substance use and homelessness, and dehumanization and hyper-sexualization of Native women have contributed to the lack of assistance and higher rates of human trafficking. A study in 2021 shed light on the lack of initial reports made due to the fear and mistrust of law enforcement and the expectation that their cases would not be properly investigated. Their hesitations are justified, as in 2016 the National Crime Information Center reported 5,712 missing Native American women and girls, the National Missing and Unidentified Persons System (NamUs) only logged 116 of said cases. Research has also found that a significant number of Native women are misclassified as Hispanic or Asian on missing persons forms, further complicating searches.

A history of discriminatory policy also plays a strong role in the lack of investigations and prosecutions. The Oliphant v. Suquamish Indian Tribe (1978) Supreme Court ruled that non-Native men who assault or murder Native women on reservations cannot be arrested or prosecuted by tribal authorities. Despite being partially overturned in 2013 and 2022 with additions to the Violence Against Women Act (VAWA), political protections are still sparse for Native populations.

Missing, Sexual Assault, and Homicide AI/AN Statistics at a Glance

More than 4 in 5 AI/AN women have experienced violence in their lifetime
More than half (56.1%) of AI/AN women have experienced sexual violence in their lifetime
More than half (55.5%) of AI/AN women have experienced physical violence by intimate partners in their lifetime, 48.8% have been stalked
AI/AN women are almost twice as likely to have experienced rape compared to non-Hispanic white women
AI/ANs are four times more likely to go missing in Montana, and add up to over a quarter of missing persons reports
The average missing time for AI/AN women in Arizona in 2020 was 21 years, with 28% of cases caused by homicide by intimate partners
Homicide rates for AI/AN women in Wyoming was 6.4 times higher than homicide rates for non-Hispanic White women in 2020
AI/AN women are “over-represented as domestic violence victims” in Alaska by 250%
In a 2019 survey conducted in Washington consisting of 148 respondents, 94% of AI/AN women report having been raped or coerced in their lifetime

How You Can Help

Action must be taken to reverse the overwhelming statistics of AI/AN missing and murdered persons. Here are some ways we can help:

Educate yourself on the MMIW / MMIWR Movement (Missing and Murdered Indigenous Women)
Spread awareness in your community and over social media to shed light on the missing persons and murder statistics of Native/Indigenous people
Share helplines and resources with others, such as the Strong Hearts Native Helpline
Follow advocacy groups on social media, join newsletters, and donate to support your local tribes and communities around the country

References:

Black History Month and The Importance of Black Joy

February 12, 2026

Jaclyn Baker

Black History Month

By: Molly Mazur

Black Joy is Resistance

Throughout Black History, joy has never been easy or accidental; rather, it has been a deliberate act of resistance. In the face of slavery, violence, murder, and ongoing systemic oppression, Black communities have maintained their humanity through joy. In spaces like barbershops, protest lines, churches, and other black spaces, Black culture is radiated through music, storytelling, laughter, dance, and community. These are not distractions from struggle, but strategies for survival. Through Black joy, a dominant narrative of suffering is disrupted, rewritten to affirm spirit, humanism, and tenacity.

The Healing Power of Joy

Joy is a form of survival for Black people, not a luxury. It can be challenging to create space for joy amidst feelings of grief, systemic injustice, and modern racism. Using joy as a healing strategy can promote empowerment and hope, leading to positive change. Seeking joy in your daily life through humor, music, celebration, and community is what Black communities have paved the way in wellness for centuries. Taking a note from their playbook can create a substantial shift in mindset, from pain management to healing the nervous system by actively choosing joy.

Protecting Black Joy

Black joy has been historically minimized, and has led to violence, policing, and death. In a system where black oppression is exhausted, protecting black joy is a necessary and intentional act. Below are ways to take action and guard joy as a form of resistance and care to be on the right side of history:

Celebrate Black culture: uplift Black culture in your community by supporting Black-owned businesses, engage in collective efforts of resistance, and make space to experience Black art, music, history, and celebrations.
Joy without Justification: In times of political upheaval, instead of erasing joy, demand it. Joy is an act of resistance and reminds others that survival is not a solo act. Joy is not avoidance; it’s self-care.
Set Boundaries Unapologetically: Protecting Black joy requires removing the things that threaten it. Reflect on the spaces, relationships, and systems in your life that provoke racism. Setting those boundaries can be really difficult, but they are required for Black culture to flourish and for new histories rooted in justice, liberation, and joy to be written.

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