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.

If you’ve ever thought, ❝ Why do I keep doing this to myself? ❞ Pause. Breathe. Rethink the question. You’re not “doing it to yourself.” You’re doing what your nervous system learned would keep you safe. It’s not a problem: it’s a pattern. And every pattern can be rewritten. Start here: • Notice it • Name the fear underneath • Offer compassion • Choose a new, gentle response You’re not broken. You’re evolving.

I invite you to become aware of your triggers.

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?

Here's the thing about inner strength—it's not one-size-fits-all. It's deeply personal, entirely yours. Maybe for you, it's the courage to walk away from what no longer serves you. Maybe it's showing up even when every part of you wants to hide. Or maybe it's the quiet discipline of choosing growth over comfort, day after day. Inner strength isn't about being unbreakable. It's about: ✨ Knowing when to hold on—and when to let go ✨ Making decisions from clarity, not fear ✨ Building yourself back up, again and again So here's your journaling prompt for today: What does inner strength feel like in YOUR life? Is it persistence when everything feels impossible? Is it the self-control to protect your peace? Is it curiosity that keeps you learning from pain? Is it the ongoing work of healing? Drop a word or emoji below that captures YOUR version of inner strength. 👇 I'll go first: Mine feels like staying committed even though sometime I am tired , exhausted and feel burnt out I still show up whether its for my self or my community, my clients I work with . 🌱 Let's inspire each other. Your definition might be exactly what someone else needs to hear today. 💛 What word or image would you associate with your inner strength? Share below—let's start a conversation.