gratitude

Practicing Gratitude During Hard Times

By Nooshi Ghasedi

When life feels heavy, gratitude often feels like the last thing we have access to. Clients and friends alike have shared their struggles with seeing the good during stressful times. When we are living in survival mode, gratitude can feel pressured or performative rather than heartfelt and authentic. 

This is a normal experience when life becomes overwhelming. But gratitude in difficult times isn’t about pretending everything is okay, and it’s not meant to dismiss the real suffering being experienced. It’s about anchoring ourselves to what is still holding us up when the ground beneath us feels unsteady. 

Practicing gratitude is not a bypass and does not ask us to shut down our emotions.

Instead, it offers us the space to experience our pain and recognize the beautiful things simultaneously. 

Gratitude creates more balance by offering a thread to hold onto, so we are not swallowed by the challenging moments. During difficult seasons when our perspective narrows, gratitude expands our emotional space. The brain is wired for protection and scans for danger, loss, and what’s going wrong. 

We are designed to recognize the negative around us for the purpose of survival, and gratitude gently widens that lens. This widening doesn’t resolve the situation, but it gives us more emotional room to breathe. And when we have just a little more room, we make decisions with more clarity. We’re more patient with ourselves and increase our access to hope. 

Small gratitude is still gratitude

Trying times demand that we scale things way down. Rather than seeking profound life lessons or epiphanies, taking baby steps and achieving small wins is the way to go. In times like these, gratitude may manifest as noticing the sun coming through your window in the morning, appreciating a friend’s text to check in, or simply being thankful for making it through a tough day. This is survival-level gratitude that can keep us moving forward one breath at a time.

Gratitude helps us stay connected

For many of us, hard moments often bring isolation, even when we’re surrounded by people. Gratitude can act as a spark of reconnection — to others, to ourselves, and to the pieces of life that are still nurturing us.

When we notice what we appreciate, we remember we are not completely alone in the struggle. Something or someone is still grounding us, and connection is one of the strongest antidotes to despair there is.

Gratitude strengthens our resilience

Resilience is not about being tough or pushing through. To me, resilience is the gentle process of finding ways to keep going without abandoning yourself. It’s creating greater tolerance to distress and being less likely to be completely derailed by difficulty.

Practicing gratitude during hard times slowly builds that resilience. It teaches the nervous system that even though this moment hurts, all is not lost. There is still some form of care, some glimmer of beauty, some thread of meaning that remains.

Practicing gratitude gently

If you are in a difficult season, start where you are.

* Naming one thing that softened the day

* Noticing one thing your body appreciates

* Appreciating a moment when you felt even slightly grounded

* Acknowledging one person who has shown up for you, even in a small way

These practices aren’t meant to erase your pain. They’re meant to hold you through it.

Why gratitude matters most in hard times

When life is easy, gratitude might flow more naturally. But when life is painful, gratitude becomes a lifeline.

It reminds you of your strength.

It reconnects you to meaning.

It helps you stay rooted when everything else feels unstable.

And maybe most importantly, it allows you to hold both truths:

“This is hard,” and “There is still something here for me.”

Both can be real at the same time. And both can guide you forward.



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Feel-Good Rituals for Winters

Winter has a way of creeping into your mood—quietly, gradually, almost without you noticing. The days get shorter, the sunlight fades faster, and suddenly your energy, motivation, and focus feel like they’re running on low battery. 

But here’s the good news: winter doesn’t have to dim your spirit. With a few intentional shifts to your space, habits, and daily rhythm, you can turn this season into a time of comfort, clarity, and emotional balance.

How to Reset Your Mood This Winter:

Chase the Light—Literally

Natural light is one of the strongest mood boosters. Open your blinds as soon as you wake up, pull back heavy curtains, and position your workspace or reading chair near a window. 

Pro Tip: On extra-dark days, use bright, cool-white lighting during work hours, then switch to warmer tones at night to help your body wind down.

Declutter and Refresh Your Space

A cluttered home amplifies mental noise. Clear surfaces, tidy corners, wash blankets, and refresh your environment. Even light cleaning releases endorphins and creates a sense of accomplishment. 

Pro tip: Add mood-supportive scents like lavender for calm, lemon for clarity, or peppermint to energize you before taking on winter chores.

Bring nature indoors.

You don’t have to be outdoors to feel its benefits. Open a window when the temperature allows, or use a fan on low to create gentle airflow. Incorporate movement the way nature does—use soft curtains that sway lightly, or add plants to bring life and color to your home. 

Pro Tip: Nature-inspired spaces help reset your nervous system.

Build Routines That Nourish You

Get outside, even briefly, for fresh air and a natural reset. Aim for 30 minutes of movement most days, whether stretching, walking, or working out. Eat nutrient-rich foods—think greens, citrus, nuts, and hearty winter vegetables. 

Prioritize sleep by limiting screens at night and keeping a consistent routine.

Final Thoughts

This is your cozy season reset—make it your best winter yet.



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Practical Ways to Build Confidence at Work

Confidence at work doesn’t always come naturally but it can be built. Whether you’re new to your role, stepping into leadership, or just trying to quiet that inner critic, here are five simple and practical ways to start building confidence in the workplace.

Be Prepared

Confidence starts with preparation. When you walk into meetings or presentations well-prepared, you’ll feel more grounded and in control. Take time to understand your tasks, do your research, and anticipate questions. The more you know your material, the less room there is for self-doubt.

Speak Up (Even if You’re Nervous)

Raising your hand in meetings or contributing ideas can feel scary but the more you do it, the easier it gets. Confidence isn’t the absence of nervousness; it’s the willingness to speak despite it.

Start small: ask a question, share a thought, or offer support. Every time you speak up, you’re training your brain to see your voice as valuable and it is.

Keep a Record of Your Achievements

It’s easy to forget your wins when you’re focused on what’s next. Keeping a log of your accomplishments big and small can remind you of your growth and impact.

Whether it’s an email folder of positive feedback, a journal, or a running list in your Notes app, having a personal “brag file” gives you evidence of your worth when imposter syndrome tries to sneak in.

Ask for Feedback From People You Trust

Feedback is one of the fastest ways to grow, but it’s also a powerful confidence-builder. When you ask trusted colleagues or mentors for constructive feedback, you not only show initiative, but you also gain valuable insight into what you’re doing well (and where you can improve).

Choose people who will be honest and kind. Their input can help you see strengths you might be overlooking.

Surround Yourself With Encouraging People

Confidence is contagious. Surround yourself with colleagues, mentors, and friends who lift you up and believe in your potential. Limit time with those who constantly criticize or create self-doubt.

Your environment shapes your mindset and makes sure it supports the version of you that you’re becoming.

Final Thoughts

Building confidence at work is a process, not a personality trait you’re either born with or without. It grows every time you take a small step forward, try something new, or simply remind yourself that you’re capable.

Start with one of these strategies and build from there. Your confident self is already in the making.



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Embrace Gratitude in the Everyday

Life can feel like a whirlwind—full of tasks and responsibilities. In the hustle and bustle, it’s easy to miss the moments of joy and beauty all around us. The practice of mindfulness and appreciation can help us slow down and notice these small but powerful moments.

What Is Mindfulness?

Mindfulness is simply being present in the moment. It’s about paying attention to the sights, sounds, and feelings around us, without distraction. By practicing mindfulness, we can see the beauty in life’s chaos, even on the busiest days.

Appreciating the Little Things

A friend of mine, a nurse in palliative care, works with patients facing life’s most challenging moments. Despite the heaviness of her job, she exudes joy and compassion. When I asked her how she stays positive, she said, “I find the beauty in the muddle.” This stuck with me—how often do we miss out on joy because we’re too focused on the next task?

Think about your day—are there moments you can savor? Whether it’s the laughter of a friend or the warmth of a cup of coffee, these small moments can recharge our spirits if we take the time to notice them.

Appreciation Is a Choice

Appreciation is a skill we can cultivate. Alice Herz-Sommer, a Holocaust survivor, lived to 106 by focusing on the good, even after facing extreme hardship. She showed us that by shifting our perspective, we can find joy, even in difficult times.

Practice Gratitude Every Day

Here are simple ways to bring more appreciation into your life:

  1. Engage Your Senses: Pay attention to the world around you. Feel the warmth of the sun, listen to nature, and savor the taste of your food.

  2. Be Present: Fully experience your moments, whether it’s a cup of tea, a walk, or time with loved ones.

  3. Notice the Positive: Even on tough days, look for small blessings—like a smile or a beautiful sunset.

  4. Reflect on Gratitude: Take a moment each day to appreciate the things that bring you joy, whether big or small.

Final Thoughts

Appreciating life takes practice, but it’s worth it. When we focus on the beauty in the everyday, we start to notice moments of joy and connection that we might have missed. So, take a deep breath, pause, and appreciate the life you have. It’s right there, waiting to be enjoyed.



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Stop Overthinking: 6 Ways to Take Action and Achieve More

Overthinking can be a bigger threat to success than failure itself. It’s easy to get stuck in endless planning and analyzing, but nothing gets done until you take action. Here’s how to break free from the Overthinker’s Paradox and start making real progress.

  1. Create a 30-Minute MVP

Start small. Build your first version of a project in just 30 minutes. Don’t aim for perfection—focus on making it useful and functional. If 30 minutes doesn’t work, try two hours. Keep it simple and avoid getting stuck in the details.

  1. Celebrate What You Delete

The sunk costs bias can keep you attached to ideas that aren’t working. Instead of feeling bad about deleting work, celebrate it! Let go of what doesn’t work so you can move forward and improve.

  1. Share Your Failures

Don’t be afraid to show your mistakes. Whether at work or in personal projects, sharing failed experiments helps you learn and grow. Keep a log of what you’ve abandoned to remind yourself that progress comes from trying and adjusting.

  1. Label Edge Cases

Overthinkers often get caught up in unlikely “edge cases” that may never happen. When you find yourself obsessing over these, simply label them as edge cases and move on. Focus on what really matters at this stage.

  1. Feedback Means You’re Moving Forward

If you’re getting feedback, even about what isn’t working, it’s a good sign. It shows people are engaging with your work, and you’re making progress. Embrace it as a tool for improvement.

  1. Iterate Fast, Skip the Hustle Culture

Move quickly, but without the pressure of hustle culture. Rapid experimentation leads to growth, but you don’t need to burn yourself out. Stay productive at your own pace and learn from each step.

Final Thoughts: Action Over Perfection

Overthinking traps us in endless possibilities. To succeed, take action, learn from mistakes, and keep improving. The key to overcoming the Overthinker’s Paradox is simple: stop thinking, start doing.



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

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

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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How to Reassess Your Life in Retirement

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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5 Life Hacks to Navigate Hardships With Ease

Life is full of ups and downs, challenges and obstacles. Whether it’s personal crises like heartbreak or loss, feeling stuck in unfulfilling situations, or simply battling the blues, we all encounter moments of unhappiness. However, how we face these hardships ultimately determines whether they defeat or propel us towards a happier life.

Let’s explore five shortcuts to achieving a happier life by targeting self-destructive behaviors, embracing healthier habits and finding joy in everyday activities.

Identify Sustainable Happiness-Inducing Activities

The first step towards a happier life is identifying activities that bring peace of mind and contribute to long-term happiness. These activities serve as the foundation for sustainable happiness. Consider activities like long walks in nature, joining a book club or discussion group and engaging in creative hobbies like painting, writing, or playing a musical instrument. By incorporating these activities into your routine, you’ll feel more refreshed, inspired and content.

Reclaim Abandoned Joyful Activities

As life gets busier and more demanding, we often abandon activities that once brought us joy. It’s time to reclaim those happiness-inducing pursuits. Dust off that guitar or violin, start journaling again or revive any other activity that used to light up your life. Reconnecting with these hobbies can reignite your passion and boost your overall happiness.

Create a Happiness-Focused Schedule

Schedules and routines play a crucial role in maintaining happiness. Designate specific times in your schedule for activities that bring you joy. Whether dedicating an hour daily to reading, setting aside time for creative endeavors, or prioritizing outdoor activities on weekends, a structured schedule helps you stay focused and motivated.

Find Your Happiness Buddy or Support System

True friends and supportive communities can be invaluable in your pursuit of happiness. Identify a “happiness buddy” or join a support group where you can share your goals, progress, and challenges. Having someone to hold you accountable, provide encouragement and offer perspective can make a significant difference in your journey towards a happier life.

Embrace Setbacks and Stay Determined

It’s important to remember that setbacks and challenges are a natural part of life. Instead of letting them discourage you, use them as opportunities for growth and learning. Accept that not every day will be perfect, and that’s okay. Stay focused on your goals, lean on your support system during tough times and recommit yourself to happiness each day.

 

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Women’s History Month – Let’s Celebrate Women in Therapy

By: Tanya Kramer

In light of Women’s History Month, it seems like a good time to reflect on prominent names of women who often get missed when discussing the history and evolution of therapy. 

Below is not an exhaustive list, but it will expand your knowledge of women who have or continue to directly impact the counseling world. You will find a brief description of their impact and you can learn more about each one by doing your own research or by clicking on the links at the end of this list.

  • Mary Ainsworth – demonstrated the importance of healthy childhood attachments, created the “Strange Situation” assessment, and increased understanding around attachment styles.
  • Eleanor Maccoby – focused on developmental psychology, pioneered the psychology of gender roles.
  • Anna Freud – influenced Erik Erikson’s work, created the concept of defense mechanisms, and expanded the field of child psychology (yes, this is Sigmund Freud’s daughter)/
  • Martha Bernal – first woman of Mexican descent to earn a doctoral degree in psychology (1962), researcher on how the mind and body interact, championed efforts to study Latino Psychology and mental health issues in minority populations.
  • E. Kitch Childs – in 1969 she opened her practice to marginalized populations including the LGBTQIA+ community, people living with AIDS, etc., she researched Black women and how incorporating feminism into therapy could empower them.
  • Jean Lau Chin – explored assumptions about gender and race, her work in leadership styles, diversity, and women’s issues influenced governmental policies regarding cultural competency.
  • Jennifer Eberhart – studied how subliminal images trigger racial stereotypes and affect what people see, her work on understanding how people code and categorize others according to race has helped highlight stereotypes in policing and schools.
  • Tsuruko Haraguchi – pioneered research on mental fatigue, first Japanese woman to receive a doctoral degree in any subject area.
  • Ruth Howard – conducted groundbreaking child development research including a specific study called “A Study of the Development of Triplets” (included 229 sets of triplets including many ethnic groups) resulting in her career focusing on the underserved communities.
  • Marigold Linton – cognitive psychology research focusing on how long the brain can retain information, first indigenous woman in the United States to receive a doctoral degree in psychology.
  • Inez Prosser – her study called “The Nonacademic Development of Negro Children in Mixed and Segregated Schools” helped initiate discussion about school desegregation, one of the first Black women to earn a doctoral degree in psychology.
  • Mary Whiton Calkins – navigated completing all doctorate requirements at Harvard but was refused a degree because she was a woman, developed the “paired-association” technique, she was the first female president of the American Psychological Association.
  • Maria Root – researches trauma, eating disorders, multiracial identities, and feminist therapy, created the “Bill of Rights for Mixed Heritage” to affirm mixed race identity, she is a trailblazer in the study of multiracial individuals.
  • Alberta Turner – a leading voice in the study of mental health disorders and juvenile delinquency, a civil rights activist who dedicated her career to implementing reforms in the criminal justice field.
  • Leta Stetter Hollingworth – did research on intelligence, gifted children, and women, proving that women were as capable as men “regardless of what time of the month it is”.
  • Karen Horney – refuted Freud’s ideas, brought increased attention on the psychology of women, and introduced the “theory of neurotic need” meaning people are able to take a personal role in their own mental health.
  • Ursula Bellugi – pioneering researcher in language and the effects on the nervous system, demonstrated how American Sign Language (ALS) draws on many of the same areas of the brain as spoken language.
  • Melanie Klein – contributions to the field of play therapy, discovered how children communicate through play.
  • Mamie Phipps Clark – developed the “Clark Doll” test, researched racism’s impact on Black children, and played an important role in the famous 1954 Brown vs. Board of Education case.
  • Florence Denmark – research on violence, prejudice, stereotyping, ethnicity, and gender earned her the role as the leading representative to the United Nations for the International Council of Psychologists and the APA, a founding member of the Association for Women in Psychology in 1969.
  • Naomi Weisstein – her paper called “Psychology Constructs the Female” helped launch the meeting of feminism and academic psychology, a founding member of the Association for Women in Psychology in 1969.
  • Bluma Zeigarnik – established the “Zeigarnik Effect” defined by how people have the tendency to remember information for unfinished tasks while erasing them from memory once the task is done.
  • Margaret Floy Washburn – first woman to earn a PhD in psychology, made strides in the fields of animal cognition and motor theory.
  • Marie Jahoda – trailblazer in the study of racial prejudice, positive mental health, and authoritarian personalities, studied the psychological impact of unemployment, she developed the theory of the “Ideal Mental Health”.
  • Rosa Katz – co-wrote “Conversations with Children” which chronicled more than 150 conversations with children which provided a foundation for the psychology of learning
  • Elizabeth Koppitz – wrote several books that influenced the psychoeducational assessment of children, involved in creation of the “Bender Gestalt Test for Young Children” and the “Psychological Evaluation of Children’s Human Figure Drawings” which are related to learning disabilities and exceptional education
  • Virginia Satir – recognized for her approach to family therapy by pioneering the field of family reconstruction, created the “Virginia Satir Change Process Model.
  • Kay Redfield Jamison – work centers on bipolar disorder, authored a number of books about mood disorders, suicide, mania, depression, named by Time Magazine as a “Hero of Medicine” as a clinical psychologist.
  • Carol Gilligan – originator of “The Ethics of Care”, best known for her work on ethical community and ethical relationships, in 1996 she was named by Time as one of America’s top 25 most influential people.
  • Francine Shapiro – originated and developed eye movement desensitization and reprocessing (EMDR) which is a form of psychotherapy for resolving the symptoms of traumatic and other disturbing life experiences.
  • Julie Schwartz Gottman – co-founder of the Gottman Institute which is an organization dedicated to strengthening relationships through research based products and programs, co-creator of the “Sound Relationship House Theory”
  • Jennifer Lynn Eberhardt – investigates and researches the psychological association between race and crime which reveals the extent to which racial imagery and judgments impact our culture and society, specifically in the domain of criminal justice.

Learn More About These Women: 

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3 Steps to Take Control of Overwhelming Feelings

In your journey through life, feeling overwhelmed is a shared human experience. 

But know that dealing with overwhelming thoughts and feelings is not about perfection but a continuous growth process. Explore practical insights from the acceptance and commitment therapy (ACT) world, gaining a valuable perspective on embracing your humanity. 

It’s about more than just recognizing difficulty; it’s about sensing within and embracing the profound connection between mind and body. 

Now, let’s unravel the transformative journey of noticing, feeling, and moving towards a direction aligned with your deepest values with this go-to formula you can use when feeling overwhelmed.

Step 1: Notice Your Emotions

When the world seems to come crashing down, it’s hard to think straight, so the first step is straightforward and simple. You only need to notice that this is currently hard for you. It can be as simple as having a quick moment of clarity while experiencing an emotional outburst.

If you practice the skill of noticing, you will be able to catch your experiences as they unfold in the present moment, allowing you to make a conscious decision about what you want to do next.

Step 2: Feel The Unseen

When overwhelming thoughts and feelings grip you, they may deceive you into believing you’re not okay. The impulse to dispel these emotions often leads to familiar coping mechanisms—lashing out, indulging in comfort food, smoking, or escaping into social media. While effective momentarily, the cycle repeats, leaving you once again submerged in overwhelm.

In such moments, it is crucial to recognize your power of choice. Instead of evading your experience, embrace it. Dive into your body: What sensations are present, and where? Invest a few seconds, perhaps a minute or two, in exploring your internal landscape. 

Start small and gradually expand your awareness with self-kindness, patience, and care.

Step 3: Move Towards What Matters

The third and final step in regaining control is to shift your focus outward. Reflect on the things that hold greater significance than succumbing to overwhelm. Whether it’s commitments to loved ones, career goals, or enhancing self-care, some aspects of your life matter deeply.

Take a moment to move in a valued direction; it need not be a grand gesture. A small step suffices—sip a glass of water, send a quick text to a loved one, bask in a short walk in the sun, or indulge your dog with a belly rub. The options are limitless. 

What matters is the commitment to small actions that are aligned with your life’s purpose and meaning.

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3 Tips to Level Up Your Zen Game

We’ve all been there—tapping our feet impatiently while waiting for a response, or feeling like time is slipping away as we await a much-desired opportunity. But what if we told you that patience is a skill you can nurture and cultivate, just like any other?

But here’s the thing: your ability to practice patience isn’t solely about waiting; it’s about understanding the balance between your desires and the timing of life’s rewards. Unrealistic optimism, while motivating, can sometimes set you up for disappointment with its lofty expectations.

So, if you’ve ever found yourself wrestling with the clock or struggling to keep calm during those seemingly endless moments of waiting, read on. It’s time to reclaim your patience! 

Tip #1 – Embrace the Unknown

Patience starts with embracing uncertainty. It might seem daunting, but guess what? We’re naturally better at handling it than we think, especially when eagerly waiting for something we truly desire. The truth is, it’s the desire that makes waiting easier.

When this happens, focus on what you can influence, take a step back to ponder your reactions, and finally let go of any restlessness you feel.

Remember, there’s usually a silver lining if you’re willing to look for it!

Tip #2 – Keep It Real

Are you a self-proclaimed perfectionist whose patience takes a nosedive when things don’t go as planned?  We’ve all been there! The moment life throws a curveball, impatience swoops in, disrupting your mood and the harmony of your surroundings.

You hold the key to transforming impatience into a superpower! 

By adopting mindful goal setting, practicing open communication, and embracing adaptability, you can shift your perspective, set realistic expectations, and transform impatience into a force for balance and harmonious connections. 

Tip #3 – Transform Your Attachment Style 

Do you often find yourself seeking constant reassurance from others, leading to impatience? Then, work on your attachment style to break free from this cycle! 

Seeking external validation can lead to dependency and reduced self-soothe. To transform insecurity into safety, be aware of your thoughts and responses to discomfort, and be curious about your own responses.

You can nurture patience even in stressful situations by pausing, reflecting, and consciously introspecting. So, let’s embark on this journey of self-discovery and unleash the power of patience within! 



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