The transition into the summer months can bring its own unique set of challenges, from adjusting to new routines to managing expectations. Here are some tips to help you mind your mental health during this first month of summer:

1. Embrace the Change: Change is a constant in life, and the transition into summer is no exception. Whether it’s adjusting to a new schedule, saying goodbye to familiar routines, or navigating changes in relationships, embrace the opportunities for growth and adaptation that summer brings. Remember that change can be a catalyst for personal development and new experiences.
2. Set Realistic Expectations: Summer often comes with a long list of expectations – from planning the perfect vacation to achieving that summer body. While it’s natural to have goals and aspirations, it’s essential to set realistic expectations for yourself. Recognize that it’s okay to prioritize rest and relaxation over productivity and perfectionism. Allow yourself the freedom to enjoy the present moment without the pressure to constantly achieve or accomplish.
3. Practice Self-Care: Summer is the perfect time to indulge in self-care practices that nourish your mind, body, and soul. Whether it’s taking a leisurely stroll in nature, enjoying a picnic in the park, or treating yourself to a day at the spa, prioritize activities that bring you joy and rejuvenation. Remember that self-care looks different for everyone, so choose activities that resonate with you and make you feel good.
4. Connect with Nature: Spending time outdoors can have a profound impact on your mental health, reducing stress levels, improving mood, and increasing feelings of well-being. Take advantage of the longer days and warmer weather by immersing yourself in nature. Whether it’s going for a hike, lounging on the beach, or simply sitting in your backyard garden, connect with the natural world around you and savor the beauty of summer.
5. Stay Connected: While summer is often associated with socializing and spending time with loved ones, it’s essential to maintain connections with others, especially if you’re feeling isolated or lonely. Reach out to friends and family members, schedule regular check-ins, and make plans to spend quality time together. Whether it’s a picnic in the park, a movie night at home, or a virtual hangout, nurturing your relationships can provide a sense of belonging and support.
6. Practice Mindfulness: Mindfulness is the practice of being present in the moment, without judgment or attachment to the past or future. Incorporate mindfulness into your daily routine by engaging in activities that promote awareness and relaxation, such as meditation, deep breathing exercises, or yoga. Take time to savor the sights, sounds, and sensations of summer, allowing yourself to fully experience each moment.
7. Seek Support: If you’re struggling with your mental health or experiencing significant distress, don’t hesitate to seek support from a mental health professional. Therapy can provide a safe space to explore your thoughts and feelings, develop coping strategies, and work towards greater emotional well-being. Remember that asking for help is a sign of strength, not weakness, and you deserve support and care.

     As we embark on this first month of summer, let’s prioritize our mental health and well-being, embracing the beauty and joy that this season has to offer. By practicing self-care, connecting with others, and staying mindful, we can cultivate a sense of serenity and fulfillment that lasts long beyond the summer months. Here’s to a summer of growth, healing, and self-discovery.

Peace & Love xx

Hey there, fellow self-doubters! In a world full of filtered selfies, perfectly curated social media feeds, and the constant pressure to be “more,” it’s no wonder we struggle to convince ourselves that we are enough. But fear not, because in this blog post, we’re going to tackle this issue head-on, armed with a healthy dose of humor and practical strategies to help you embrace your inner “enoughness”. So, let’s dive in and learn how to convince ourselves that we are enough, even when comparing ourselves to our pets’ Instagram fame.

Understanding the Root Causes of Insecurity and Self-Doubt

Let’s face it, society has a knack for making us feel inadequate. From magazine covers to perfectly staged Instagram photos, it’s easy to fall into the comparison trap. But here’s the kicker: your worth is not determined by the number of followers your dog has or how many abs your favorite fitness influencer flaunts. Understanding the root causes of our insecurities helps us take back control and challenge those unrealistic standards.

Practicing Self-Compassion and Self-Acceptance

Okay, time for some tough love (with a side of compassion). Repeat after me: “I am enough, doggone it!” Embracing self-compassion means treating ourselves with kindness and understanding. Sure, your dog may have more followers than you, but can they rock a messy bun and eat ice cream simultaneously? Doubt it. Recognize your strengths and achievements, no matter how small. And hey, if your dog’s adorable face gets all the likes, remember, you’re the one behind the camera!

Setting Realistic Expectations and Goals

Perfectionism is so passé. Instead of striving for flawless, let’s focus on progress and growth. Setting realistic goals that align with your values and passions is far more fulfilling than chasing some elusive notion of perfection. Remember, it’s not about who reaches the finish line first; it’s about enjoying the journey and celebrating your wins along the way. So, grab a treat, pat yourself on the back, and keep going.

Cultivating a Supportive Environment

It’s time to surround yourself with cheerleaders who believe in your awesomeness. Unfollow accounts that make you feel inferior and fill your feed with uplifting and relatable content. And when the temptation to compare strikes, call up your squad of supportive friends who will remind you just how fabulous you are. Oh, and maybe teach your dog a few tricks. That’ll level the playing field.

Practicing Gratitude and Mindfulness

Gratitude is like a magic potion for boosting self-acceptance. Take a moment each day to appreciate what you have instead of obsessing over what you lack. Find joy in the little things, like that perfectly brewed cup of coffee or the way your dog’s tail wags when you come home. And when you find yourself scrolling through Instagram, practice mindfulness by reminding yourself that it’s just a highlight reel, not the whole story. You’re more than filtered squares, my friend.

Challenging Limiting Beliefs and Practicing Self-Validation

We all have those pesky limiting beliefs that hold us back. Time to show them who’s boss! Challenge and reframe those thoughts by questioning their validity. Who says you can’t be successful, happy, and content just as you are? Not us! Validate yourself by recognizing your growth and progress. Remember, no filter needed for self-validation.

Embracing Imperfections and Learning from Failures

Here’s a little secret: imperfections are what make life interesting. Embrace your quirks, flaws, and downright embarrassing moments. They’re what make you unique and relatable. And when you stumble, don’t beat yourself up—learn from it. Failure is just a stepping stone on the path to success. So, go ahead, embrace imperfection like a badge of honor. Your dog will wag its tail in approval.

Congratulations! You’ve made it through the journey of embracing your “enoughness” with a smile on your face and a healthy dose of laughter. Remember, you are more than enough, even when your dog’s Instagram account steals the spotlight. Practice self-compassion, set realistic goals, cultivate a supportive environment, and don’t forget to pet your dog along the way. You’ve got this, superstar! 

Peace & Love xx

1. The Fine Art of Overthinking: Picture this: You receive a text from your partner saying, “Hey, I’m going to be a little late.” Instead of calmly accepting the situation, you dive headfirst into a sea of overthinking. “Why are they late? Who are they with? Are they losing interest in me?” Stop right there! Take a deep breath, and remember that sometimes lateness is just lateness. Don’t let your mind conjure up worst-case scenarios like a twisted magician on overdrive.
2. The Cell Phone Fiasco: The notorious cell phone, the gateway to communication and chaos. We’ve all been guilty of sneaking a peek at our partner’s phone when they’re not looking. But let’s be real – you’re more likely to find an innocent cat video than a secret love affair. Trust is the key ingredient here. Trust your partner, and if trust is an issue, talk it out. Healthy communication beats phone snooping every time. Personally, I refuse to go there and you should too.
3. Becoming a Relationship Hermit: While spending quality time with your partner is crucial, completely abandoning your friends, hobbies, and personal space can lead to self-sabotage. Maintaining a sense of individuality is essential for a healthy relationship. Don’t become that couple who morphs into one inseparable being. Keep your own interests alive and encourage your partner to do the same. A little space and independence can go a long way.
4. The Pitfalls of Comparison: Comparison is the thief of joy, especially when it comes to relationships. Your partner’s ex was an Olympic gymnast and you can barely touch your toes? So what! Comparing yourself to someone else, whether it’s an ex or someone on social media, is a one-way ticket to self-sabotage land. Embrace your quirks and unique qualities, because that’s what attracted your partner in the first place. You’re awesome just the way you are!
5. The Art of Picking Battles: Here’s a secret: Not every little thing needs to be an all-out war. Fighting over who left the toilet seat up or forgot to buy the almond milk can escalate quickly, leading to resentment and relationship turmoil. Choose your battles wisely, and let the small stuff slide. Save your energy for more important discussions and learn to compromise. Sometimes, the toilet seat is just not worth the fight.

Congratulations! By following this tongue-in-cheek guide, you’re well on your way to mastering the art of not shooting yourself in the foot when it comes to your romantic relationship. Remember to trust, communicate, and maintain your individuality. Leave the overthinking, phone snooping, and unnecessary battles behind. Embrace the laughter, love, and joy that a healthy relationship brings. Cheers to a loving, sabotage-free romance!

Peace & Love xx

There are several types of mindsets that have been identified by researchers, so you’ll need to determine which mindset you need to address and there may be more than one. Here are some of the most well-known ones.

1. Fixed mindset: People with a fixed mindset believe that their abilities and traits are set in stone and that they cannot change or improve them.
2. Growth mindset: In contrast, people with a growth mindset believe that their abilities and traits can be developed and improved through effort and learning.
3. Abundance mindset: This mindset focuses on the idea that there is enough success, happiness, and resources to go around for everyone and that one person’s success does not limit another’s.
4. Scarcity mindset: On the other hand, people with a scarcity mindset believe that success and resources are limited and that they must compete with others to secure their share.
5. Positive mindset: This mindset emphasizes focusing on the positive aspects of a situation, even in difficult times, and finding ways to learn and grow from challenges.
6. Negative mindset: In contrast, people with a negative mindset tend to focus on the negative aspects of a situation and may struggle to see opportunities for growth and improvement.
7. Open mindset: This mindset is characterized by a willingness to consider new ideas and perspectives, and to approach challenges with curiosity and an open mind.
8. Closed mindset: People with a closed mindset are often resistant to change and may be more rigid in their thinking and beliefs.

Have you identified your current mindset? Do you have a fixed or growth mindset? Are you optimistic or pessimistic? Do you believe in yourself or doubt your abilities? Once you have identified your current mindset, you can begin to work on changing it. The following steps are a great place to begin.

1. Reframe negative thoughts: Negative thoughts can hold you back and keep you from living a fulfilled life. To reframe negative thoughts, try to find a positive angle. For example, if you are feeling anxious about an upcoming presentation, remind yourself that it is an opportunity to showcase your skills and expertise.
2. Practice gratitude: Gratitude is a powerful tool for changing your mindset. It can help you focus on the positive aspects of your life and cultivate a more positive outlook. Take time each day to write down three things you are grateful for. This simple exercise can help shift your mindset from one of lack to one of abundance.
3. Set goals: Setting goals is a great way to change your mindset. It gives you something to work towards and can help you stay motivated and focused. Make sure your goals are specific, measurable, and achievable. And don’t forget to celebrate your progress along the way!
4. Surround yourself with positivity: The people you surround yourself with can have a big impact on your mindset. Seek out people who are positive, supportive, and uplifting. Surrounding yourself with negativity and drama will only bring you down.
5. Embrace challenges: Challenges are opportunities for growth and learning. Embrace them, and don’t be afraid to fail. Failure is a natural part of the learning process and can teach you valuable lessons. Remember that the most successful people have failed many times before achieving success.
6. Practice self-care: Taking care of yourself is essential for a fulfilling life. Make sure you are getting enough sleep, eating well, and exercising regularly. Take time each day to do something you enjoy, whether it’s reading a book, listening to music, or taking a walk in nature.

In conclusion, changing your mindset takes time and effort, but the benefits are well worth it. By identifying your current mindset, reframing negative thoughts, practicing gratitude, setting goals, surrounding yourself with positivity, embracing challenges, and practicing self-care, you can create a more fulfilled life. Remember that changing your mindset is a journey, not a destination, and enjoy the process along the way.

Peace & Love xx

I don’t mean the normal ups and downs we are all going to experience as humans, I am speaking about something more permanent. Maybe you feel like you’re just going through the motions. Is it possible to love your life so much that you can’t wait to get out of bed in the morning? Is it possible to have enthusiasm and joy in your day? The answer is YES! 

The secret to finding that missing piece is living your true calling and sharing your unique gift with the world. If you’re still searching for what you’re meant to do or be in this life, try the steps outlined below.

1. Identify what inspires you: Spend some time reflecting on what things in life truly excite you. Is it creativity, nature, helping others, or something else? Make a list of those things.

2. Set goals: Once you know what inspires you, set some goals that align with those things. Make sure your goals are specific, measurable, attainable, relevant, and time-bound. Having goals to work towards will help give you a sense of purpose and direction.

3. Find role models: Look for people who are living the kind of life that inspires you. They could be friends, family members, or even people you admire from afar. Study their habits and try to learn from them.

4. Change your environment: Your environment can have a big impact on your mood and motivation. Make changes to your surroundings that will help you feel more inspired. This could be as simple as decluttering your living space or redecorating.

5. Practice gratitude: Gratitude can help shift your mindset from focusing on what you lack to appreciating what you have. Take time each day to reflect on what you’re grateful for.

6. Take action: Finally, take action towards your goals. It’s easy to get stuck in a rut of thinking about what you want to do, but never actually doing it. Break your goals down into small steps and start taking action towards them each day.

7. Get help. This is where I come in. When you’re stuck and need to be pointed in the right direction, reach out to a coach that resonates with you. Coaching can shortcut the process and get you on the right track to living an up-leveled, more inspiring life!

Peace & Love xx

1. Learn to say “no.” It’s like learning to ride a bike, it takes practice. Start small, say “no” to the things that don’t really matter, like that third helping of dessert you didn’t want or that unpaid favor you don’t want to do. Then, work your way up to the bigger things. And remember, saying “no” doesn’t make you a bad person, it makes you a person with boundaries. 2. Stop apologizing for everything. People pleasers often feel the need to apologize for things that aren’t their fault. But apologizing for something that you don’t need to apologize for is like wearing a “kick Me” sign on your back, it just makes you a target. 3. Prioritize your own needs. It’s like putting on your own oxygen mask before helping others on a plane. You can’t help anyone if you’re not taking care of yourself first. Make sure you’re getting enough rest, eating well, and doing things that make you happy. 4. Learn to set boundaries. It’s like putting up a “Keep Out” sign on your front lawn. It lets people know what’s okay and what’s not okay with you. This can help prevent people from taking advantage of your people-pleasing nature. 5. Surround yourself with supportive people. It’s like having a posse of bodyguards. Being around people who respect and support your boundaries can help you feel more confident in standing up for yourself.

So, don’t be afraid to put yourself first, set boundaries, and say “no” when you need to. Remember, being a people pleaser is a habit and like any habit, it can be broken with determination and a little bit of humor.

Peace & Love xx

1. Start small: Making big changes can be overwhelming and difficult to sustain. Instead, start with small, manageable steps that you can realistically achieve. Once you’ve accomplished these small goals, you can gradually build on them until you reach your larger goal.
2. Make it specific: Vague goals such as “I want to lose weight” or “I want to be happier” are hard to measure and track. Instead, make your goals specific and measurable, such as “I will lose 10 pounds by June” or “I will practice gratitude daily and keep a journal.”
3. Create a plan: Having a plan in place can help you stay on track and make your goals more achievable. Break your goal down into smaller steps and set deadlines for each step. This will help you to stay focused and motivated.
4. Get an accountability partner: Research shows that having someone to hold you accountable can increase the chances of achieving your goals. Find a friend, family member, or coach who will support you and keep you accountable.
5. Be prepared for setbacks: Change is not always easy, and setbacks are a normal part of the process. Don’t get discouraged if you slip up, instead, use it as an opportunity to learn and make adjustments to your plan.
6. Reflect and reassess: Make time to reflect on your progress regularly, and reassess your goals as needed. This will help you stay on track and make any necessary adjustments.
7. Celebrate your successes: Recognize and celebrate your achievements, no matter how small they may seem. This will help to keep you motivated and build momentum toward your goal.

Remember, making real, lasting changes takes time and effort. Be patient with yourself and keep a positive attitude. With the right mindset, planning, and support, you can make this new year the year of real and lasting change.

Peace & Love xx

All that being said, 2022 was a great year, full of new experiences and goals reached. This year I concluded my energy practice by receiving my Reiki Master certification as well as my mindfulness and coaching training and I completed building my new website. I think the website was the most challenging as I’m as untechy as they come. But I stuck to it and figured it out, and that made me pretty proud of myself. Sometimes you don’t realize how much you’ve accomplished until you write it down. I urge you to write your year-end review and give yourself a pat on the back. I’m sure you’ve accomplished a lot more than you realize.

The most satisfying aspect of 2022, has been meeting new people on social media who reach out for insight and motivation in setting and achieving their goals. I absolutely love helping people through their struggles with stagnation, motivation, and goal setting. I’ve truly found what I’m meant to do. I couldn’t ask for more than that.

Lastly, I moved to another city, which was pretty scary. Turns out, country living is pretty special. I’m really enjoying all the outdoor space we have and the nature we are smack dab in the middle of now.

Nature is so healing and important to our well-being. If you live in the city, I urge you to visit a park or get out in nature as often as possible. It’s a game-changer. As with anything, there is a downside. The coyotes are prevalent out here, so I won’t be getting any small pets any time soon. The upside is it feels like I’m in the middle of the forest at times, the sunsets are incredible and the people are extremely friendly!

And while a lot of people don’t look forward to the new year beginning, I’m quite the opposite. I remember years past, I used to love buying a new day planner. It was so thrilling for me…very old school, I know. And, no, I don’t buy those anymore; I use my computer and my phone like most people. But you get the idea. For me, there’s nothing like a clean slate to fill in with places I want to see and goals I want to achieve. It’s a big world out there, and this year my husband and I are going to be seeing a lot of it.

So as we close this year and get ready for the upcoming holidays, I wish you all a happy holiday season with your family and friends. No matter what holiday you celebrate, I hope you stay in the moment, don’t get hung up on the minutiae, and enjoy whomever you are so lucky enough to spend time with … because that’s the real gift!

Peace & Love

If the mind is so invested in believing what it thinks, how can it ever set itself free? It’s actually not that hard. First, identify any thought that’s causing you stress. Second, write it down. Third, question it. Finally, wait for your answers to arise in the silence. Now, depending on where you are in your life right now, you may want to throw your computer out the window right about now. I know…I’ve been there. There are tragic life events that happen to us that are too big to be solved by the steps I’m going to give you. But even in the direst of times, these steps can be helpful. So please read on…

1) Ask for proof. Let’s pretend your anxiety is spiraling because of your inner dialogue discussing all possible worst-case scenarios. Take a critical look at the assumptions that are running through your head. Then ask yourself, “How do I know what my inner critic is saying is true?” Just questioning those thoughts might help you feel more settled. The next time your inner critic starts complaining before a presentation, ask for proof. It’s unlikely that there’s anything to back them up.

2) Start writing. If you find that your thoughts are racing through your mind, which always seems to happen the second you hit the pillow, do a brain dump to get rid of as much of it as possible. Grab a pen, a journal, or your notes app, and write down all the thoughts and “to-do’s’ that may be stressing you out. Getting it out of your head and onto the paper makes space for quiet and hopefully sleep!

3) Get mindful. I know, I know, I use that word a lot, but it’s only because it’s so effective. Being mindful slows everything down, including your anxiety. Focusing on the senses allows you to come out of an anxious state into an awareness state. So whatever you’re doing, take note of your senses, the smells, the taste, the beauty. I like the example Eckart Tolle gives of washing the dishes while focusing on the warm soap and water on your hands. Yes, even washing the dishes can be comforting. And getting up and close with your senses will change your mood and perception immediately.

4) Move. Research shows that exercise releases feel-good natural endorphins and other natural brain chemicals that can enhance your sense of well-being. When you’re struggling to sit still, take a walk, stretch, do some calisthenics, dance…whatever movement feels good to you.

5) Get out in nature. Just a few minutes in nature can reduce blood pressure, stress hormone levels, and feelings of tension and anxiety while providing a sense of calm and comfort. Nature has a profound effect on your mental well-being. The more green things you surround yourself with, the less stressed you’ll feel. Walking a local trail or sitting under a tree in your backyard can help. You can also bring nature in by placing a plant or flowers on your desk or somewhere in your home. The bottom line, nature is healing.

6) Get untechy. Yes, I made that word up. But you get the gist. We all know by now that social media can do a number on our psyche. One study from 2016 suggests that a one-week vacation from Facebook can boost your happiness and shift your emotions to a more positive state. So take a break and reap the benefits.

7) Cut the caffeine. It sounds like a no-brainer, but sometimes we need reminding. More is not better when it comes to caffeine. And it’s not going to help you get your work get done faster or more efficiently. In fact, it’s proven to increase and exacerbate anxiety. So skip the caffeine and try a healthier option.

8) Breathe deeply. Practicing diaphragmatic breathing, which fills up your belly on inhalation and deflates on exhalation, might help you feel less anxious. As well as reducing physical and psychological stress, this type of deep breathing has shown some promise in research on stress.

There’s no doubt that all of these tips can be helpful, but sometimes you may find that they just don’t work for you. It’s also possible that your anxiety is so intense that you can’t even function, let alone walk around the block. If that’s the case for you, remember that there is no replacement for the internal work required to feel more balanced when it’s not convenient, such as when you’re dealing with your overbearing boss or you’re late to an important event. Consider finding a mental health pro who can create a tailored strategy just for you.

Peace & Love xx

As I mentioned in Part 1 of this blog, I’ve had implants since I was 20 years old. To be back to my “original version” feels fantastic. It feels like a huge weight has been lifted from my shoulders.

As of today (3 weeks post explant), I have noticed a couple of physical changes. My eyes feel much more lubricated and my skin feels softer and less dry. While I am still waiting on my pathology tests to be completed, my doctor feels confident they will come back clean. Whether my thyroid nodules will shrink back to normal and my body will absorb the “snowstorm” of silicone found on my recent ultrasound, remains to be seen. I am super hopeful and so thrilled they are out and the healing process has begun.

I want to share an article that was just published by the FDA regarding findings of carcinoma in the capsules that form around the breast implants. This is not a new finding. But better late than never and, I am happy the FDA is finally publishing this important information. Please click on the link for the full article.

https://www.fda.gov/medical-devices/safety-communications/breast-implants-reports-squamous-cell-carcinoma-and-various-lymphomas-capsule-around-implants-fda

I also strongly urge anyone reading this to do your due diligence when considering a surgery that involves the placement of a medical device of any kind into your body. Emergencies are unavoidable, but when you have the time to do the research, this education is priceless.

The documentary The Bleeding Edge https://www.netflix.com/title/80170862

is a fascinating look at how medical devices get the FDA”s approval to be used in humans. It’s very concerning that not all devices need human trials to get approval. The documentary follows several people who have had various devices implanted, ie., birth control devices, gynecological mesh, and hip replacements to name a few.

The documentary also lists a couple of websites that allow further research into your surgeon and possible affiliations with the device company as well as the device company’s affiliation with the FDA and other agencies that should be unbiased and recused from such affiliation. When it comes to our bodies, we should leave no stone unturned in advocating for our health and safety. I hope this information is helpful. I wish you all the best of health and a happy weekend!

Peace & Love xx