Depression often narrows our focus toward negative experiences while filtering out neutral or positive ones. This evidence-based journaling exercise helps counteract that pattern. Instructions: 1. Identify one moment from the past 24 hours when you experienced any degree of comfort, safety, or reduced distress 2. Describe this moment in specific, sensory detail (what you saw, heard, felt, or experienced) 3. Reflect: What made this moment different from more difficult moments today? 4. Consider: How might you intentionally create similar moments in the future? Therapeutic Purpose: This practice strengthens your ability to notice and retain positive or neutral experiences, building cognitive flexibility and emotional regulation skills over time. This exercise is based on principles from Cognitive Behavioral Therapy (CBT) and mindfulness-based interventions. Consistent practice can support symptom management alongside professional treatment. Please see attached worksheet to download if you need. Drop a comment if you'd like to share, or keep it just for you. Both are perfect! Remember: you're doing better than you think you are.

Just like our phones need to be charged to function, so do our minds and bodies. However, how often do you check in with your own "battery"? From a psychological perspective, our emotional and mental energy is finite. Throughout the day, tasks, interactions, and stressors gradually deplete our reserves. If we ignore these low energy levels, we risk burnout, anxiety, and decreased productivity. It’s like trying to run apps on a phone with a low battery, everything slows down, and nothing works as efficiently. Similarly, when our mental battery is low, our thoughts, emotions, and actions are all impacted. This is where self-care comes into play. Self-care isn't just about indulgent spa days or occasional vacations; it's about daily maintenance of our well-being. Regularly checking in with your battery is essential to sustaining your energy and mental clarity. This can be as simple as taking short breaks throughout the day to breathe or stretch, practicing mindfulness to refocus your thoughts, or ensuring you're physically nourished with enough sleep, water, and nutritious food. Additionally, it’s important to perform emotional check-ins by asking yourself, "How am I feeling right now?" and taking steps to address any stress or negative emotions that arise. Right now, take a moment to assess your own battery level. Are you at 20%, 50%, or 80%? Whatever your level may be, make a small commitment to recharge, whether that involves taking a walk outside, practicing gratitude, or simply unplugging from screens for a bit. Remember, you can’t pour from an empty cup. By keeping your battery charged, you’ll be better equipped to show up as your best self for both you and others.

How often do you apologize for taking time for yourself? You don’t owe anyone an explanation for prioritizing your well-being. It’s okay to take the time you need - without the guilt. Keep these truths in mind👇🏼 1. You don’t owe anyone an explanation for prioritizing your well-being. 2. Protecting your mental health is a responsibility, not a luxury. 3. It’s okay to step back when you’re overwhelmed. 4. You are not obligated to always be “on”, rest is part of the journey. 5. Saying “no” to others is sometimes saying “yes” to your peace of mind. 6. You’re responsible for your own well-being, choose it unapologetically. 7. “I need some time to recharge, so I won’t be able to take this on right now.” 8. You deserve to protect your energy from the things that drain you. 9. You are allowed to set boundaries that prioritize your health - without guilt. 10. It’s ok to remove yourself from toxic environments. 11. “No” is a complete sentence. 12. “I’m stepping away from this because it’s impacting my peace of mind.” 13. You don’t have to justify your need for rest or space. 14. Protecting your well-being helps you show up better in every other area of life. 15. Your peace of mind is worth more than anyone’s expectations of you. Take care of you first. You’re worth it. What’s one thing you do daily to protect your well-being?

I invite you to become aware of your triggers.

Hi everyone! I'm so excited to dive deeper into our theme of Trust in today's Zoom session at 9:30 am. We recently explored "Getting to the Root of Trust," and how this complex concept isn't binary—it's always in progress and loading. One of the key insights we covered is the importance of understanding the Four Levels of Trust (Zero, Transactional, Reciprocal, and Unconditional). 🤔 Question for Reflection: As you prepare for our meeting, consider this profound question based on our discussion: When you look back on a time when your trust was broken, what level of trust (Zero, Transactional, Reciprocal, or Unconditional) did you give to the other person, versus what level had they truly earned or proven? Think about a recent trust challenge you faced. Were you too "zoomed in" on the details (e.g., constantly checking their actions, focusing on insecurity ), or were you too "zoomed out" (e.g., missing repeated patterns, giving unconditional trust prematurely Remember, trust issues often arise from the gap between the trust you gave and what someone deserved or earned. Healing starts with rebuilding the relationship with yourself and setting new boundaries. Take a moment to journal your thoughts on this. I can't wait to connect with you all soon! P.S. If you have any trust affirmations you've started collecting—like "I am worthy of love from myself and others" —feel free to share one below! see you soon. if you didnt get zoom link please see below Join Zoom Meeting https://us06web.zoom.us/j/82817659961?pwd=HBGQxUw3f3OGU9tf8spR2wyPBhn6ys.1