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Choosing Unconditional Gratitude in Every Season

Jaclyn Baker

Gratitude usually comes easily when life feels good – when things are calm, exciting, or going the way we hoped. But the most powerful kind of gratitude isn’t based on perfect moments. 

Unconditional gratitude means finding appreciation even when life feels messy, overwhelming, or uncertain. It’s a gentle practice that helps you stay grounded, connected, and present through all seasons of life.

Here are a few simple ways to bring more unconditional gratitude into your daily routine.

Allow Yourself to Feel Everything

Unconditional gratitude doesn’t mean ignoring tough emotions. It simply means making space for gratitude to exist alongside them. Sometimes gratitude shows up as a small reminder that you’re growing. Other times, it comes from noticing a moment of calm in the middle of a busy day. The more you welcome every emotion without judgment, the easier it becomes to spot gratitude in unexpected places.

Notice the Little Things That Support You

Don’t wait for big moments to feel grateful; some of the most meaningful gratitude comes from everyday details. Whether it’s a kind message from a friend or a quiet break in the middle of the day to breathe. You can treat these moments as something worth noticing to make the days feel fuller and more connected. Try picking one small thing each day to appreciate—it can be simple, ordinary, or easily overlooked. Those tiny moments add up.

Practice Gratitude Without Looking for a Result

It’s easy to treat gratitude like a tool to “fix” your mood, but unconditional gratitude isn’t about forcing positivity. It’s about appreciating what’s real, without expecting anything in return. Take a moment each day to name one thing you’re grateful for (big or small) without judging whether it makes you feel better. Over time, this no-pressure approach helps gratitude feel natural rather than forced.

Final Thoughts

Unconditional gratitude is a slow, steady practice that grows with you. It doesn’t require perfect days or big breakthroughs – just a willingness to look for what’s meaningful in the moment you’re in. 

The more you practice noticing these small sparks of appreciation, the more grounded, peaceful, and connected you begin to feel.

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Giving Back

Darcy Knight

 

This month, our donations are dedicated to enhancing food security within our community. The current environment—marked by delays in Supplemental Nutrition Assistance Program (SNAP) distributions, persistent inflationary pressures on food prices, and the resultant, unprecedented strain on food banks—has made meeting basic needs increasingly challenging for many. We recognize that food banks are designed to serve as a secondary resource, not the primary safety net. To address this critical challenge, we are making targeted donations to local food banks in our area. We encourage those interested in contributing to this vital cause to follow the links provided below.  Additionally, our Portland team volunteered at the Oregon Food Bank, helping to pack over 12,000 pounds of food.
Oregon Food Bank (Portland)
Food For Lane County (Eugene)
The Giving Plate (Bend)

How to Keep Your Resolutions Rolling All Year

Jaclyn Baker

There’s something magical about January 1st. A clean slate. A fresh chapter. A moment where the entire world seems to pause and say, “Try again. You’ve got this.”

But as inspiring as the New Year feels, the challenge comes later — in the quiet, ordinary months where temptation, routine, and life pull us back into old patterns.

So how do you turn a once-a-year promise into a year-long practice? Surprisingly, it’s less about motivation and more about strategy, self-honesty, and the willingness to adapt.

Let’s break it down into simple, doable steps! 

Start With Realistic Confidence 

Belief in yourself matters. But the idea that sheer willpower will carry you through an entire year? That’s where many resolutions collapse.

Confidence helps you get started, but too much confidence can make you underestimate the challenges ahead. 

Instead of assuming you’ll “just do it,” set yourself up with structure, reminders, and support. Keeping your confidence realistic ensures you stay motivated without feeling defeated when things get tough.

Expect Slip-Ups and Prepare a Reset Plan

Imperfection is part of the process.
One of the biggest reasons resolutions fade is because people treat any slip as a failure. But expecting yourself to never miss a workout or never indulge is unrealistic. 

Build a “bounce-back strategy” before the year begins. Decide what you’ll do the first time you slip — maybe restart within 24 hours, take one small corrective action, or lean on an accountability partner. A lapse doesn’t derail your progress unless you let it.

Reduce Temptations Before They Overwhelm You

Temptations seem quiet now, but once you’re trying to make a change, they get loud. That couch will feel cozier, that dessert more irresistible, that old habit more familiar. 

Instead of fighting constant temptation, outsmart it. Pack lunches to avoid unhealthy food options, keep gym clothes in the car, remove triggers from your home, or change your routine to avoid old habits. Making your environment support your goals makes change easier.

Focus on Recovery, Not Perfection

Success comes from how quickly you get back on track.
Even the most disciplined people slip — what sets them apart is how fast they recover. If you binge one night, smoke one cigarette, or skip a week of workouts, don’t spiral. 

Reset early. Shortening the gap between the slip and the restart is what builds lifelong habits.

Final Thoughts 

Resolutions aren’t about proving perfection — they’re about showing up for yourself again and again, even when it’s inconvenient, unglamorous, or messy. 

This year, give yourself permission to be human, flexible, and resilient.
And remember, your resolutions don’t need perfection – they need commitment, compassion, and a willingness to try again.

And that’s something you can carry far beyond the new year.



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Practicing Gratitude During Hard Times

Jaclyn Baker

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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Honoring Transgender Day of Remembrance

Jaclyn Baker

By: Collin King, LPC

Each year on November 20, communities around the world observe the Transgender Day of Remembrance (TDOR) — a solemn occasion to honor the memory of transgender and gender-diverse people whose lives have been lost to anti-transgender violence. The day was first established in 1999 by transgender advocate Gwendolyn Ann Smith to remember Rita Hester, a Black transgender woman murdered in Massachusetts in 1998. 

Given the increased risk of violence and discrimination against transgender and gender-diverse people, TDOR serves as an opportunity to acknowledge, honor, and uplift—often with a candlelight vigil—both the victims of anti-trans violence and the activists who have carried the torch for equality.

With this in mind, Vista would like to “light a candle” for the following individuals:

Sylvia Rivera (1951–2002) A Latina transgender activist who fought tirelessly for the rights of transgender and homeless people, Sylvia co-founded STAR (Street Transvestite Action Revolutionaries) alongside Marsha P. Johnson. Her outspoken advocacy laid the groundwork for inclusion within the broader LGBTQ+ rights movement.

Marsha P. Johnson (1945–1992) A beloved figure in LGBTQ+ history, Marsha was a Black transgender woman and drag performer known for her role in the 1969 Stonewall uprising. She became a lifelong advocate for homeless queer youth, people living with HIV/AIDS, and transgender equality.

Lorena Borjas (1960–2020) Often called the “mother of the trans Latinx community” in New York City, Lorena dedicated her life to supporting immigrant trans women and sex workers. Her work in harm reduction and community outreach saved countless lives.

Cecilia Gentili (1972–2024) An Argentinian-American activist, storyteller, and advocate, Cecilia championed trans health care, sex worker rights, and immigrant justice. Her warmth, humor, and advocacy left an indelible mark on the LGBTQ+ movement.

Chanelle Pickett (1972–1995) A Black trans woman whose murder in Massachusetts sparked early activism around violence against trans people. Her case, like Rita Hester’s, underscored the urgent need for recognition and justice for trans victims.

Georgina Beyer (1957–2023) Hailing from New Zealand, Georgina made history as the world’s first openly transgender Member of Parliament. Her political and personal courage opened doors for transgender representation and equality in public life.

This TDOR, we encourage you to reflect on these figures. Their efforts, lives, and legacies have shaped a more inclusive world, strengthening the safety and visibility of queer and marginalized communities everywhere. Our families, workplaces, and societies are richer for their contributions.

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National Native American Heritage Month

Jaclyn Baker

Celebrating Oregon’s First Peoples — Past, Present, and Future

Each November, we observe National Native American Heritage Month — a time to honor the rich cultures, stories, and ongoing contributions of Indigenous peoples across the United States. Here in Oregon, that celebration has deep roots. Tribal nations have inhabited this land for centuries, shaping its ecology, languages, and traditional lifeways.

This month invites us to do more than acknowledge history. It encourages us to listen, learn, and connect — to understand better whose land we’re on, and how tribal communities continue to thrive, lead, and inspire.

Oregon’s Nine Federally Recognized Tribes

There are currently nine federally recognized Tribes in Oregon, with a total of more than 24,000 members. Several other federally recognized and non-recognized tribes also have traditional and customary lands in Oregon.

According to the 2020 U.S. Census, more than 185,000 Oregonians identify as “American Indian or Alaska Native,” representing numerous other Tribes and bands from across the country. Portland, in particular, boasts the ninth-largest Urban Indian population in the United States.

These tribes are sovereign, meaning they have their own constitutions, laws, and governments, and play an active role in shaping Oregon’s future. Here’s a closer look at each of them

Confederated Tribes of Grand Ronde

Located in northwest Oregon, near Salem, the Confederated Tribes of Grand Ronde comprise over 30 tribes and bands, including the Kalapuya, Chinook, Molalla, Rogue River, and Umpqua peoples. These communities were forcibly removed from their ancestral lands and resettled on the Grand Ronde Reservation in the 1850s. Today, the tribe is deeply involved in cultural revitalization and economic development. They operate the Spirit Mountain Casino and fund numerous community programs focused on education, language preservation, and healthcare. Tribal historian David G. Lewis is one of several cultural leaders helping to reconnect tribal members and the public with Grand Ronde history.

Confederated Tribes of Siletz Indians

This confederation represents 27 distinct tribes and bands that were relocated from across western Oregon and northern California. Based on the central Oregon coast, the Siletz people were among those affected by the 19th-century U.S. government policy of forced removal. Their reservation lands were severely reduced, but the tribe regained federal recognition in 1977. The Siletz Tribes are active in preserving their heritage through programs in language revitalization, traditional crafts, and annual cultural gatherings that honor shared traditions.

Coquille Indian Tribe

The Coquille people traditionally lived along the Coquille River in southwest Oregon. Like many tribes, they were terminated by the federal government in the 1950s, only to be restored in 1989. The Coquille Indian Tribe has since focused on land stewardship, healthcare services, and economic development through enterprises such as the Mill Casino. They maintain strong cultural programs to preserve language and intergenerational learning, and they continue to play a vital role in regional sustainability and forest management initiatives.

Confederated Tribes of Coos, Lower Umpqua, and Siuslaw Indians

These three distinct tribal communities share ancestral lands along the mid-southern Oregon coast, from the estuaries near Coos Bay to the forests around Florence. They have worked to preserve their cultural practices and ecological knowledge in the face of displacement and marginalization. Today, they support language programs, environmental restoration efforts, and public education initiatives. Their tribal offices host events and workshops designed to reconnect tribal members with traditions of canoe building, shellfish gathering, and basket weaving.

Cow Creek Band of Umpqua Tribe of Indians

Based around Roseburg in southern Oregon, the Cow Creek Band are stewards of the Rogue and Umpqua Valleys. Though they never signed a formal treaty with the United States, they were recognized as a sovereign nation in the 1980s. The tribe is recognized for its successful economic enterprises, including the Seven Feathers Casino and various regional investments. Their contributions to housing, health, and education have made them a model of tribal self-determination. They are also active in forest and watershed conservation.

The Klamath Tribes

Comprising the Klamath, Modoc, and Yahooskin-Paiute peoples, the Klamath Tribes live in south-central Oregon around Upper Klamath Lake and the Cascade Mountains. These tribes have deep spiritual and ecological connections to the land and water, particularly with fish species such as the C’waam and Koptu, which are central to their identity. After losing federal recognition during the termination era, the tribe was restored in 1986. Today, they are leading efforts in ecological justice and water rights, striking a balance between environmental protection and cultural survival.

Burns Paiute Tribe

The Burns Paiute Tribe is located in Harney County, within the high desert region of southeastern Oregon. Descended from the Wadatika band of the Northern Paiute, they have traditionally lived in mobile communities attuned to the rhythms of desert seasons. Today, the tribe operates social services, youth programs, and natural resource initiatives focused on restoring the sagebrush steppe. Cultural preservation is also a priority, with efforts to document language and strengthen ties to ancestral lands.

Confederated Tribes of the Umatilla Indian Reservation (CTUIR)

Near Pendleton in northeast Oregon, the CTUIR includes the Cayuse, Umatilla, and Walla Walla peoples. These Plateau tribes have long lived along the Columbia River, practicing salmon fishing, horsemanship, and seasonal gathering. The tribe is known for its leadership in salmon restoration and ecological advocacy, as well as the Tamástslikt Cultural Institute, a center that shares tribal stories, art, and perspectives. CTUIR also runs a tribal newspaper, robust youth programs, and a tribal court system.

Confederated Tribes of Warm Springs

Situated in central Oregon near the Cascade Range, the Confederated Tribes of Warm Springs include the Warm Springs, Wasco, and Northern Paiute bands. The reservation, one of the largest in the state, is known for its scenic beauty, strong cultural identity, and complex environmental challenges. The tribe has historically relied on river ecosystems for fishing and irrigation and continues to advocate for water rights and land protection. Warm Springs also supports cultural education programs and hosts annual powwows that draw visitors from across the region.

Suggested Reading on Oregon Tribal Histories

Want to go deeper? These books are a great place to start — whether you’re looking for personal stories, tribal histories, or cultural traditions:

Tribal Histories of the Willamette Valley by David G. Lewis

A beautifully written exploration of western Oregon tribal histories, blending oral traditions and historical research.

The People Are Dancing Again by Charles Wilkinson

A detailed history of the Confederated Tribes of Siletz Indians, and their journey through termination and restoration.

Oregon Indians: Voices from Two Centuries by Stephen Dow Beckham

A mix of firsthand accounts and historical documents offering a wide view of tribal experiences across Oregon.

Coyote Was Going There edited by Jarold Ramsey

A collection of Indigenous stories and oral literature from Oregon’s many tribal traditions.

The First Oregonians (edited by Laura Berg)

Essays, maps, and artwork exploring Oregon Native history, culture, and resilience.

People of the River

A celebration of the Columbia River tribes through their artwork and creative traditions.

Closing Thoughts

National Native American Heritage Month is not just a history lesson. It’s an invitation to recognize that tribal communities are alive and thriving, right here and now. Their governments, languages, traditions, and cultural leadership continue to profoundly shape Oregon.

This month — and every month — is an opportunity to honor that legacy and take a step closer to understanding the full story of the land we inhabit.

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Feel-Good Rituals for Winters

Jaclyn Baker
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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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4 Tips to Strengthen Your Inner Self-Worth

Jaclyn Baker

It’s easy to love ourselves and be proud of who we are when everything is going well – but what about when we fail or fall short? When facing rejection or moments of low self-esteem, that’s when our self-worth is truly tested. 

So many of us are taught to see self-worth as conditional and something we earn through validation, success, or approval. But the truth is, our self-worth doesn’t disappear. That’s why it’s important to regulate our self-worth in challenging times. 

Regulating self-worth isn’t about staying positive all the time – it’s about learning to stay kind to ourselves no matter what. Follow these 4 tips to feel more grounded: 

Re-Evaluate Our Worth

It’s common to tie our self-worth to productivity, recognition, or achievements. But our value doesn’t solely rely on these things. If we put too much importance on the activity rather than on ourselves, that’s when every failure can start to feel like a personal flaw. We can recognize when “what we do” starts to blend into who we are and remember to keep the two separate.

Challenge The Inner Critic

The inner critic in us can actually be draining our confidence. While this voice inside us can be a sense of motivation to challenge ourselves, it can also offer harsh criticism. If we’re starting to think, “I can’t believe I messed up,” or “I’m not good enough,” that’s when it’s time to switch gears. We can begin to replace this critic with compassion, especially when we need support and growth rather than self-punishment. 

Be Surrounded With Self-Worth Mirrors

Our environment plays a huge role in how we see ourselves. There are people out there who uplift us, celebrate our authenticity, and remind us of our strengths. These are the types of people whom we should surround ourselves with. Those we can match our energy and reflect positivity back onto us, making our inner foundation for self-worth even stronger. 

Nurture Consistency With Self-Care

Self-worth thrives on consistency. Meaning the small promises we keep to ourselves are important. Daily rituals like taking mindful walks or journaling in the morning signal to our subconscious that we matter. When prioritizing our well-being, we are physically showing that we respect ourselves wholeheartedly. 

Final Thoughts

Regulating our self-worth is an ongoing practice. The more we anchor our value within ourselves, the more confident and at peace we will feel in the process. Once we truly believe that our worth comes from simply existing, not from something that needs to be earned, everything will begin to align.

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Fueling Your Dreams: How to Transform Fear into Motivation

Jaclyn Baker

One of the biggest barriers between us and the life we’ve dreamed of creating is fear. It can keep us comfortable, safe, and stagnant, but it can also deter us from taking the leaps that may have great payoffs. 

But there are ways to work with our fear instead of against it. The truth is, fear can be transformed into powerful fuel to lead lives filled with more purpose, joy, and expansion. 

Here are ways to push past the discomfort and unlock your potential.

Acknowledge Your Fear

The first step is to name the fear for what it is, not to avoid it. We can ask ourselves what that fear is trying to tell us. Does it want us to be cautious because it really matters? Often, fear can surface when we deeply want something for ourselves, like a new career opportunity or a passion project. But fear can be a guide instead of a roadblock. Once we put a label on it, fear can lose the power to control us. 

Reframe Fear For Excitement

When our hearts race, our palms sweat, and our energy spikes, it can signal fear. But it can also mean excitement. If this feeling starts to creep in again, we can change the narrative from “I’m terrified” to “I’m excited.” This small mindset shift can help us see opportunities rather than obstacles, especially if we’re anticipating big changes. We can start to be hopeful for what’s waiting on the other side. 

Let Fear Be A Teacher

Every time fear strikes, we can recognize why and where it’s coming from. This can be our greatest teacher in revealing our values, resilience, and commitment to growth. That’s when we can see whether we need more patience, understanding, or self-trust to take on more challenges. Fear can bring wisdom, and wisdom can be the foundation for the life of our dreams. 

Take Consistent Courageous Steps

Small actions build confidence and momentum. We don’t have to make big transformations overnight, but doing things slowly and constantly can bring us closer to our dreams. The key is not to eliminate fear, but to work with it. Being courageous isn’t about being free of fear, but about still doing the work despite it. So, sharing our work, making that call, and applying for that opportunity can be done even if we’re still a little scared.

Final Thoughts

Living the life we deserve doesn’t come from being fearless – it comes from using this emotion as a catalyst for action and growth. Sometimes, the dreams that scare us are often the ones most aligned with our purpose. So if fear shows up, we can welcome it as a reminder that we’re continuing to expand, evolve, and dare to live fully.



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A Guide to Creating Genuine Friendships in a Busy World

Jaclyn Baker
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Have you ever met someone you instantly clicked with? This spark of friendship usually comes from a reflection of mutual openness and presence. The right energy, intention, and intimacy can form faster than you think when talking to new people with intention. 

Fast connections don’t have to mean shallow. Whether you’re meeting someone new, deepening a friendship, or strengthening your romantic bond – you can discover how to create closeness and relate to others quickly:

Start With Emotional Honesty

Vulnerability can be a great way to open up to others, allowing them to feel comfortable doing the same. It’s not about oversharing, but showing up and being authentically you. Try replacing small talk questions with more vulnerable ones like, “What’s been on your mind lately?” or “What was a highlight of your week?” It encourages both of you to share your unfiltered selves and speak on a deeper level. 

Mirror, Listen, and Validate

When people feel seen, they feel a sense of closeness. That’s why practicing active listening allows you to truly hear someone. For example, if someone you meet tells you about a recent accomplishment, you can mirror their sentiment by saying, “It sounds like you felt really proud of that moment,” and validate their emotions by saying, “That must have taken a lot of courage.” It tells the other person that you understand where they’re coming from. 

Slow Down and Be Present

Genuine curiosity and unhurriedness to get to know someone better make a difference. People can tell when you care about what they’re saying, are giving your full attention, and encouraging them to share more because you actually want to know more. Communicating the message that you’re here with them and intrigued can grow your connection. 

Final Thoughts

Emotional intimacy isn’t about the speed of an interaction, but about the depth of attention you give within it. When you lead with empathy, kindness, and curiosity, you can create friendships that feel like they’ve existed for years.

After all, true connection is not about how much time you know the other person, but about how willing you are to see and be seen.

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