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Alzheimer’s Awareness

Jaclyn Baker

By: Claire Butcher

Alzheimer’s disease is a progressive neurological disorder that affects millions of individuals worldwide. Understanding this disease and the impact it has on those affected, caregivers, friends, and family becomes increasingly vital. This article explores the importance of Alzheimer’s awareness and offers tips to maintain our well-being while providing care and navigating relationships involving Alzheimer’s.

Alzheimer’s Awareness and Burnout Warning Signs:

One of the first ways we can support ourselves, whether we are a family member, friend, or caregiver to someone with Alzheimer’s, is to know the early signs of both Alzheimer’s and caregiver burnout. 

Early signs of Alzheimer’s can include the following:

  • Memory loss
  • Challenges with problem solving and planning
  • Difficulty completing tasks
  • Confusion with time or place
  • Difficulty understanding images and spatial relationships
  • Difficulty with words (speaking or writing)
  • Misplacing things, difficulty re-tracing steps
  • Decreased or poor judgment
  • Withdrawing from social or work activities
  • Changes in mood or personality

Caregiver Burnout can look similar to signs of stress and depression, including the following:

  • Emotional and physical exhaustion
  • Withdrawing from friends and family
  • Loss of interest in activities you previously enjoyed
  • Feelings hopeless or helpless
  • Changes in appetite and/or weight
  • Changes in sleep patterns
  • Difficulty concentrating
  • Getting sick more often
  • Irritability, frustration, or anger

How to Support Yourself:

Whether you’re a family member, friend, or caregiver to someone who has Alzheimer’s, here are some tips to avoid burnout and maintain your well-being:

  • Find help through support groups and your loved ones 
  • Use relaxation techniques (meditation, breathing exercises, visualization)
  • Physical activity
  • Preventative care (seeing doctors regularly, focus on nutrition, sleep hygiene)
  • Maintain your sense of humor
  • Make financial and legal plans

How to Support Others:

If you know friends, family or other loved ones who have someone in their life who experiences Alzheimer’s, here are some ways you can best support them:

  • Educate yourself about Alzheimer’s disease
  • Stay in touch – cards, calls, and visits can show you care
  • Be patient – adjusting to new diagnoses can be very difficult and differ in reactions from person-to-person
  • Offer a shoulder to lean on 
  • Engage with the person with dementia in conversation 
  • Offer your friend/family with to-do lists (prepare a meal, run an errand, provide car rides)
  • Engage loved ones in activities
  • Offer loved ones a reprieve – spend time with the person living with dementia so family members/friends/caretakers can go out alone or practice self-care
  • Be flexible 
  • Support Alzheimer’s research 

Helpful Resources: 

Websites: 

Books & Podcasts:

Hotlines:

References:

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Hiking is Good for Us

Jaclyn Baker

By: Jen Champion 

As the crisp air of November sweeps the leaves and our thoughts around, get cozy in your outdoor gear and hike up Spencer Butte, the tallest point in Eugene!

Join us on November 17 to celebrate National Hiking Day with a tranquil and uplifting adventure that weaves together community spirit, gentle yoga poetry, journaling, and delightful surprises.

We will meander up the trail through the Douglas-fir Forest, covered in lichens and mosses, and maybe glimpse a patch of mushrooms peeking through the rain-soaked earth.

The path will be scattered with big leaf maples and plants, adding splashes of color to our eyes and earthy balm below our feet.

As we ascend above the tree line on our way to the summit of 2,058 feet, we will encounter a series of stone stairways, each step bringing us closer to uplifting panoramic views of the Cascade Mountains, Coast Range, and the Willamette Valley.

Hiking is a holistic experience that nourishes our bodies, minds, spirits, and relationships. 

Many studies show that time spent in nature can significantly improve heart health, reduce stress, and elevate mood, making hiking a pastime and a path to well-being. Awareness of our physical bodies helps us focus on our step-by-step experiences, fostering mindfulness and agility and contributing to our cognitive health. With every stride, our muscles engage, and our nerve endings transmit sensations through our bodies that connect us with something exquisite and complete.

The rhythmic flow of our breath and the natural cadence of our footsteps will promote a sense of peace and grounding as we navigate the terrain beneath our feet. Our senses will be delighted with the green and vibrant autumn hues and textures. The trails become a canvas for sharing stories, laughter, and moments of reflection that weave us closer together.

Hiking’s whole-body activities and the beauty of nature soften challenging mental and emotional grooves by releasing chatter from the mind, anxiety, and feelings of separation.

We begin to see our challenges with less permanence and may resolve conflicts with greater ease and empathy. The tranquility of the forest, with the sights, sounds, and scents, fosters a connection with nature and humans, and we  develop a clear and patient mind and heartfelt compassion.

Reconnect with nature and grow your vitality. Let;s hike together, stretching our bodies and relaxing our minds as we embrace the benefits of hiking and yoga in the Autumn air.

Our journey awaits, ready to inspire and rejuvenate. Meet Jen Champion, Vista Yoga Instructor, at the main trailhead parking lot on Sunday, November 17, at 11 a.m. We will hike up and down, approximately 2.5 miles round trip, and 2.5 hours total for our yoga, poetry, and hike. Dress in clothing appropriate for the weather and bring water, tissues, and other comfort supplies, including a favorite poem.

Questions: Contact Jen at jchampion@vistapsych.com

Phone: 541-517-9733, extension 5568

https://www.google.com/maps/dir//Spencer+Butte,+Oregon+97405/@43.9894468,-123.1076065,2475m/data=!3m1!1e3!4m8!4m7!1m0!1m5!1m1!1s0x54c11f5bc83a92a9:0x67e4481192afc0ea!2m2!1d-123.0973068!2d43.9894324?entry=ttu&g_ep=EgoyMDI0MTAyOS4wIKXMDSoASAFQAw%3D%3D 

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5 Transformative Steps for Enhancing Self-Compassion

Jaclyn Baker

Many of us struggle to practice self-compassion, often defaulting to self-criticism and negative self-talk. But enhancing self-compassion can lead to increased self-confidence, greater life satisfaction, and healthier relationships. Here’s how to cultivate self-love using the WEROC framework—five transformative steps to nurture your inner kindness.

What is Self-Compassion?

Self-compassion involves treating yourself with the same kindness and understanding that you would offer to a friend in distress. Most of us weren’t taught how to appreciate ourselves fully, often focusing more on our flaws than our strengths. This mindset can hinder our overall well-being and life satisfaction.

The WEROC Framework

Work WITH Your Self-Critic 

Instead of battling your inner critic, collaborate with it. Acknowledge its role in trying to protect you from discomfort. Challenge those negative thoughts by focusing on constructive actions that align with your core values. Remember, you are not defined by your thoughts or feelings; you have the right to lead a meaningful life.

Engage Your Friend Voice 

When self-criticism arises, pause and consider what you would say to a friend in the same situation. Would you be as harsh? Likely not. Use your “friend” voice to comfort and validate yourself, reinforcing the kindness you deserve.

Redirect 

Avoid broad negative labels and instead redirect your inner dialogue to specific behaviors. This reframing helps you identify the underlying values at stake, allowing for a more productive self-reflection process.

Observe and Acknowledge 

Take the time to notice your emotions throughout the day. When your inner critic speaks up, recognize that it may have good intentions. Acknowledging your feelings without suppression can foster a deeper understanding of yourself.

Comfort 

Become aware of where you feel emotions in your body. Whether it’s tightness in your chest or heaviness in your shoulders, understanding these signals is key. Recognize that imperfections are a part of being human and practice self-validation to address your emotional needs.

Conclusion

Self-compassion is an ongoing journey that requires practice and patience. By embracing the WEROC steps, you can foster a greater sense of self-worth and emotional resilience. Remember, you are your best advocate, deserving of love and kindness—especially from yourself.

Make self-compassion a priority today, and experience the transformative benefits it brings to your life. You’re worth it!

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Finding Joy Through Mindfulness

Jaclyn Baker

In our busy lives, it’s easy to overlook the happiness that surrounds us. Philosopher Arthur Schopenhauer wisely pointed out that we often only recognize the good in our lives when it’s gone. This tendency, known as “negative happiness,” reminds us that happiness is often seen as the absence of pain. But there’s a powerful solution: mindfulness.

What is Mindfulness?

Mindfulness is the practice of being fully present and engaged in each moment. Jon Kabat-Zinn describes it as “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” Practicing mindfulness can shift our focus from negativity to the abundance of positive experiences in our lives.

The Benefits of Mindfulness

Research shows that our brains naturally focus on negative experiences. However, mindfulness can counteract this negativity bias. Studies indicate that regular mindfulness practice increases positive emotions and decreases negative feelings. It also enhances our ability to appreciate the little joys we might otherwise overlook.

Simple Ways to Practice Mindfulness

Incorporating mindfulness into your daily life is easy. Here are some quick tips to get you started:

  1. Meditate Daily: Spend just 5-10 minutes daily on mindfulness meditation. Focus on your breath to ground yourself in the moment.
  2. Keep a Gratitude Journal: Write down things you’re thankful for each day to train your mind to notice the positives.
  3. Take Mindful Breaks: Pause throughout the day to fully experience your surroundings—observe the colors, sounds, and sensations around you.
  4. Check-In with Your Body: Regularly notice how your body feels to appreciate sensations of comfort and well-being.
  5. Savor Positive Moments: When something good happens, take a moment to acknowledge and enjoy it fully.

Cultivating Lasting Happiness

Mindfulness empowers us to appreciate the present and actively engage with our happiness. By practicing gratitude and being aware of our surroundings, we can transform our experience of life.

Start today—embrace mindfulness and discover the joy waiting for you in the present!



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Transforming Anxiety: How to Turn Worry Into Success

Jaclyn Baker

Anxiety is often seen as a negative force, something to avoid or suppress. However, by reframing our understanding of anxiety, we can transform it into a powerful motivator for success. This post will explore how to harness anxiety to fuel your ambition, boost productivity, and enhance your problem-solving skills.

Understanding Anxiety as a Natural Signal

At its core, anxiety is a biological response to perceived threats. It alerts us to challenges and prompts us to take action. This instinct, rooted in our evolutionary past, remains relevant today, guiding us through modern pressures like deadlines and social expectations.

However, when we view anxiety as an enemy, we often react by avoiding it, leading to a cycle of increased stress and helplessness. Recognizing anxiety as a signal can empower us to face challenges and achieve our goals.

Harnessing Anxiety as a Motivator

Anxiety can actually serve as a powerful motivator. For instance, feeling anxious before a presentation can inspire thorough preparation, while deadline-induced anxiety helps prioritize tasks effectively. 

Here are some strategies to transform anxiety into a productive force:

  1. Reframe Your Thinking: Shift your perception of anxiety from a sign of doom to a prompt for action. Instead of fearing failure before a job interview, view your anxiety as excitement for the opportunity. Research shows that interpreting anxiety as excitement can significantly enhance performance.
  2. Focus on What You Can Control: Anxiety often stems from uncertainty. Concentrating on controllable aspects of a situation can reduce feelings of helplessness. For example, a student anxious about an exam should focus on creating a study schedule rather than fixating on the possibility of failure. Taking actionable steps fosters empowerment and boosts confidence.
  3. Develop a Problem-Solving Mindset: Use anxiety as a cue for problem-solving. Approach anxiety-inducing situations as challenges to resolve. If you’re anxious about a disagreement with a friend, reflect on the root of the issue and plan how to address it. This proactive approach enhances communication and strengthens relationships.

Embracing Anxiety for Success

Anxiety doesn’t have to be your enemy. By changing how you perceive and respond to it, you can transform anxiety into a valuable tool for motivation and problem-solving. Remember, anxiety is a natural part of life. It’s not about eliminating it but learning to channel it constructively.

Next time anxiety creeps in, pause and ask yourself: What is this feeling trying to communicate? How can I use this energy positively? By embracing these questions, you can let anxiety propel you toward action and success.

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5 Ways to Calm Racing Thoughts

Jaclyn Baker

You’re not alone if your mind often spirals into a whirlwind of worries, regrets, and “what ifs.” But fear not! There are practical strategies to help you reclaim your mental peace and live fully in the present. Here are five empowering techniques to silence those pesky racing thoughts and find your calm.

Cognitive Distancing: Challenge Your Mind’s Assumptions

When anxiety strikes, it’s easy to jump to worst-case scenarios. But remember, your mind often exaggerates the truth. Practice cognitive distancing by exploring alternative, positive outcomes. Instead of assuming your partner is distant because they’re unhappy, consider they might be buried in work. Balancing your thoughts can help shift your focus from fear to reality.

Adopt a Mantra: Find Your Peaceful Phrase

Sometimes, all you need is a word or phrase to anchor your thoughts. A mantra can be your go-to tool for calming the mind. Whether it’s “I am enough” or “Everything will be okay,” repeat your mantra silently or aloud. This simple practice can reduce anxiety and ground you in the moment, making it easier to push aside racing thoughts.

Embrace the Present: Focus on Now

Living in the past or future can amplify anxiety. Bring your focus back to the present by taking a deep breath and checking in with yourself. How do you feel right now? What’s happening around you? Engaging with the present moment reduces stress and helps you let go of thoughts you can’t control.

Write It Down: Organize Your Thoughts

Sometimes, it helps to get it all out of your head. Writing down your racing thoughts can bring clarity and order to the chaos. Use a notebook or a digital document to jot down your concerns, then set a time to revisit them later. This practice clears your mind and empowers you to address your worries at a scheduled time.

Breathe: The Power of Breathwork

Breathing is a powerful tool to switch from panic mode to calmness. Try a simple breathing exercise: inhale for a count of three, hold for a moment, and exhale for a count of five. Focusing on your breath helps anchor you and reduces the fight-or-flight response. Whenever your mind wanders, gently bring it back to your breath.

Embrace the Journey

Remember, cultivating these new habits takes time and practice. Don’t be discouraged if you don’t see immediate results. Consistency is key! If racing thoughts continue to disrupt your life, seeking help from a mental health professional can provide additional support.

So, take a deep breath, pick a strategy, and start your journey toward a calmer, more centered mind today.

 

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What is Emotional Abuse?

Darcy Knight

What is Emotional Abuse?

Abuse is any behavior that is designed to control, subjugate, and shame another person through fear, humiliation, intimidation, guilt, etc. It can run a wide spectrum from constant criticism and disapproval to outright hurtful verbal abuse that is meant to humiliate.

Victims of emotional abuse can lose a sense of their self-worth and dignity, and eventually they start believing their abuser. Emotionally abusive relationships typically don’t start out as abusive, they develop over time into a relationship of power disparity, where one person controls the other. This can occur through belittling and berating, by intimidation, or under the veil of  ‘guidance’, ‘teaching’, or ‘advice’.

Research has shown that emotional abuse can create injuries that are deeper and more long-lasting than physical abuse. When exposed to emotional abuse long enough, a person’s dignity and self-esteem will be impacted.  The victim of abuse can become so beaten down that they blame themselves for the abuse and cling to their abuser.

What are types of emotional abuse? 

  1. Abusive expectations: Unreasonable demands and the expectation you set everything aside to tend to the person’s needs: constant attention, spending all your free time with the person, no matter how much you give it is “never enough”, constant criticism because you are not fulfilling their needs.
  2. Aggressive: Direct: name-calling, blaming, threatening, ordering; the abuser takes a “one-up” position by judging or invalidating the other. Indirect: “helping”, criticizing, advising, analyzing, proving, and questioning the recipient in a way that controls, demeans, and belittles. The abuser’s underlying “I know best” tone is inappropriate and creates inequality in the relationship.
  3. Constant Chaos: The abuser may start arguments and be in constant conflict with others.
  4. Denying: Denying the recipient’s emotional needs with the intent to hurt, punish, or humiliate; denying certain events occurred or things were said; withholding~refusing to listen and communicate, emotionally withdrawing (“silent treatment”); invalidating reality, feelings, and experiences.
  5. Dominating: The abuser has to have their own way and will resort to threats to get it; when the recipient allows someone to dominate them, they can lose respect for themselves.
  6. Emotional blackmail: Threats, abandonment, “cold shoulder”, and fear tactics are all used to control another; the abuser plays upon fear, guilt, compassion, values, etc to get what they want.
  7. Invalidation: Invalidating occurs when the abuser refuses or fails to acknowledge reality. 
  8. Minimizing: “You’re too sensitive”, “You’re exaggerating”, and “You’re blowing this out of proportion” all suggest that the recipient’s emotions and perceptions are not to be trusted. Trivializing is minimizing: this occurs when the abuser suggests what you have done or communicated is inconsequential or unimportant.
  9. Unpredictable responses: Drastic mood changes or sudden emotional outbursts; puts the recipient on edge, waiting for the next shoe to drop; creates hypervigilance, constant fear, unsettlement, and off balance in the recipient.
  10. Verbal assaults: Berating, belittling, criticizing, name-calling, screaming, threatening, excessive blaming, and using sarcasm and humiliation.

If you or a loved one are in an abusive relationship, please reach out to: National Domestic Violence Hotline 

1-800-799-7233

Information from Steve Hein. Website: https://eqi.org/eabuse1.htm

 

Some Recommended reading: 

 

Durvasula, PhD, Ramani (2015). Should I stay or Should I go? Surviving a Relationship with a Narcissist. Post Hills Press.

 

Engel, Beverly (2003). The Emotionally Abusive Relationship: How to Stop Being Abused and How to Stop Abusing. Wiley Books 

 

Evans, Patricia (2002). Controlling People: How to Recognize, Understand, and Deal with People Who Try to Control You. Adam Media, imprint of Simon & Schuster.

 

Evans, Patricia (2010). The Verbally Abusive Relationship: How to Recognize It and How to Respond. Adam Media, imprint of Simon & Schuster.

 

McBride Phd, Karyl (2009). Will I Ever Be Good Enough?: Healing the Daughters of Narcissistic Mothers. Atria Books.

 

3 Keys to Mindfulness

Jaclyn Baker

Ever wonder what it really means to live a good life? In a world that often measures success by how busy or accomplished we are, the true secret might just be mindfulness. Here are three powerful ways you can live with more purpose and joy: awareness, attitude, and values.

Make Your Mind Your Best Friend

Your mind can be your biggest critic or your strongest cheerleader. The goal? Turn your inner voice into a supportive one. Instead of thinking, “I can’t do this,” try saying, “You’ve got this!” Shifting to a positive mindset helps you tackle challenges with more confidence and resilience.

Let Your Values Lead the Way

We often chase what society says matters—like success, appearance, or status. But mindfulness encourages you to hit pause and tune into what you truly care about. What genuinely makes you happy? What are you passionate about? Aligning your actions with your core values brings deeper fulfillment and joy.

Savor the Journey

Mindfulness isn’t just a practice—it’s a lifestyle. It’s about being present and enjoying the little moments, instead of constantly focusing on the end goal. Celebrate small wins, find joy in everyday experiences, and embrace the journey.

Whether you’re looking to improve your well-being, perform better at work, or live more intentionally, mindfulness is the key. A life well-lived starts with being kind to your mind, staying true to your values, and enjoying the ride.

Let’s inspire each other to embrace mindfulness and unlock our full potential!

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Relational Wellness: Our Therapists’ Favorite Books

Jaclyn Baker

By: Collin King

We polled Vista’s therapists and asked…

  • What books do you most often recommend to clients to support the health of their relationships? 
  • What books have been most helpful in your own relationships?

Here are our top answers!

Polysecure by Jessicca Fern 

A great read for monogamous and consensually non-monogamous relationships alike! Focuses on attachment styles and provides tools for navigating attachment needs, boundaries, and trust in diverse relationship structures.

Hold Me Tight by Sue Johnson

From the developer of Emotion-Focused Therapy, Johnson provides practical strategies to deepen bonds, heal past hurts, and strengthen intimacy.

Rebuilding Trust by Morgan Johnson

Provides a compassionate guide to repairing broken trust in relationships, offering step-by-step strategies to heal, rebuild, and foster lasting connection.

Eight Lessons for a Happier Marriage by William and Carleen Glasser

Grounded in Choice Theory, this book presents simple yet powerful lessons that help couples improve communication, resolve conflicts, and foster deeper understanding.

Getting the Love you Want by Harville Hendrix

From the creators of Imago Relationship Therapy, this book helps partners understand each other’s emotional needs and heal past wounds through practical exercises and deep insights.

Nonviolent Communication by Marshall Rosenberg

Good for personal and business relationships alike, Rosenberg provides a powerful framework for fostering empathy, understanding, and compassion in conversations.

The High Conflict Couple by Alan E. Fruzzetti

Based on the principles of Dialectical Behavioral Therapy (DBT), this guide helps partners build healthier communication and create more peaceful relationships, even in the most challenging situations.

The Seven Principles for Making Marriage Work by John Gottman

A science-backed guide that offers practical, actionable strategies to strengthen and nurture relationships, based on decades of research. A classic in the field of couples work!

Working on relationships takes effort and consistency–just like learning a language, getting in shape, going to therapy, or anything worthwhile. While there’s probably no need to read all eight books, we hope that the tips and wisdom in any one of them will help you along your way.

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Domestic Violence Awareness Month – Resources

Jaclyn Baker
,

By Claire Butcher

Domestic violence is a pervasive epidemic that affects individuals across all demographics, often leaving people with physical as well as emotional scars. Recognizing the warning signs of domestic abuse and knowing where to turn for help are crucial to reducing harm when these situations arise. In this article, you’ll find common warning signs of domestic violence along with resources available to survivors. 

Warning Signs

Domestic violence, or intimate partner violence, can encompass a wide range of abusive behaviors by one partner against another. Abuse can take the forms of physical, emotional, psychological, financial, sexual, and more. Domestic violence often escalates over time and can affect anyone regardless of age, gender, sex, sexual orientation, race, or socioeconomic status. Here are some common warning signs:

  • Physical abuse: threatened or actual hitting, slapping, or any form of physical harm
  • Emotional abuse: manipulation, belittling, name-calling, gaslighting, isolation from friends and family
  • Financial abuse: restricting access to financial resources, preventing work, limiting educational opportunities
  • Sexual abuse: coercion, guilt, or forced into unwanted sexual acts, denying access to reproductive health

If you or someone you know is experiencing these signs, it is important to seek help. If you are in immediate danger, please call 911. 

Resources

Hotlines

Shelters and Services – Eugene

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Is Digital Overload Increasing Your Anxiety?

Jaclyn Baker
,

Many of us find ourselves overwhelmed, leading to heightened anxiety and stress. The constant barrage of notifications, emails, and social media interactions can trigger our fear response, leaving little room for emotional calm. 

Understanding the Impact of Digital Overload

Our mind and body are intricately connected, responding to our environment and experiences in real time. With the rise of technology, we’ve become accustomed to constant alertness. Each ping from our devices can trigger our fear response, activating stress hormones and leading to feelings of anxiety and overwhelm.

Historically, our ancestors had natural cycles of alertness and calm, allowing them to recover from stressful situations. However, today’s digital landscape has blurred those lines, creating a culture where fear responses are continuously activated. This shift contributes to the alarming rise in anxiety and stress disorders.

The Importance of Creating Calm

To counteract the effects of digital overload, we must intentionally cultivate moments of calm. Our mental and emotional health relies on striking a balance between alertness and tranquility. Regularly engaging our calm and connection drive enhances our resilience, creativity, and overall well-being.

Here are some strategies to help you create your own calm amidst the chaos:

Practice Mindfulness and Meditation: Using guided apps, set aside a few minutes each day to meditate. This practice can help center your thoughts and reduce anxiety.

Establish Digital Detox Periods: Take regular breaks from screens. Disconnecting can reset your mind, whether it’s an hour a day or a full day on the weekend.

Spend Time in Nature: Nature has a calming effect on our mental state. Try incorporating outdoor activities into your routine, even if it’s just a walk in the park.

Engage in Hobbies: Find activities that bring you joy and allow you to immerse yourself fully, whether it’s painting, cooking, or reading/ 

Take a moment each day to reflect on what you’re thankful for. This can shift your mindset and promote positivity.

Remember, the power to change lies in your hands—make intentional choices that nurture your mental health and create a calmer, more connected life.

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Escape the Burnout Trap

Jaclyn Baker

Burnout feels all too common. But what if there was a simple, meaningful way to get some relief? That’s where mindfulness comes in—a powerful tool to help manage stress and prevent burnout.

What is Mindfulness?

At its heart, mindfulness is about being present. It’s the practice of paying attention to your thoughts, feelings, and surroundings without judgment. Rooted in ancient meditation, mindfulness has found its way into modern life, helping us cope with stress and improve our well-being.

Why Mindfulness Matters

When you practice mindfulness, you’re fully engaged in what you’re doing, whether it’s a routine task or a complex project. This level of focus can create a sense of calm, making it easier to manage stress and avoid feeling overwhelmed. Staying present helps you stay grounded, making your workload more manageable and protecting your mental health.

Bringing Mindfulness to Life: A Simple Example

Think about eating a meal mindfully. You notice the colors, textures, and flavors of the food, savoring each bite while tuning in to how your body feels. This way, you’re not just enjoying your meal more—you’re also more aware of when you feel full.

Now imagine the opposite: eating distracted, maybe scrolling through your phone or watching TV. You miss out on the sensory experience, might eat too quickly, and could overlook signs that you’re full. It’s a disconnected experience that often leads to overeating and less satisfaction.

How Mindfulness Helps with Burnout

Picture this: you’re working on a deadline and feeling the pressure. If you take a moment to breathe deeply and acknowledge the stress without judgment, you can refocus on one task at a time. Adding in short breaks, some stretches, or fresh air can make all the difference, keeping your mind and body in check.

Now, compare that to powering through without breaks, ignoring the stress, and trying to juggle multiple tasks at once. It’s easy to feel depleted and even more stressed, inching closer to burnout.

The Bigger Picture

Mindfulness isn’t just a technique; it’s a mindset that can shift how you approach both work and life. By weaving mindfulness into your everyday routine, you build resilience, finding more balance and calm even in challenging moments.



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