Chronic Mom Life

Chronic Illness Blog

Marya

February Journal Prompts 2020

FEBRUARY JOURNAL PROMPTS

Did you set a resolution to start journaling this year but have fallen behind already? No worries, I’ve created some February Journal Prompts for you to begin anew. New Year’s Resolutions might seem a little silly, but they really are a great way to narrow down your focus to one or two main goals. They are not meant to be something miraculous and life changing (though they can be), but to take advantage of the new year with a fresh start. I personally like to refer to them as “intentions.” And best of all when you create intentions, you can start over any time of the year.

Maybe you want to lose weight this year, give up soda, start doing yoga, or stop a bad habit like overeating. When it comes to creating your New Year’s Resolutions, using a journal is one of the best tools at your disposal. It not only helps you decide on the resolutions, but helps to track your progress along the way.

What Do You Want to Accomplish This Year?

Begin by writing down everything you would like to accomplish this year. This might end up being a long list, which is totally fine. You are just starting with any idea you have in your head before you make your final decisions. Think of big things and small things, even if you don’t know that they will end up being a resolution. Consider your bad habits, something you want to implement, a goal you want to achieve, healthier lifestyle habits, a change in your routine, a place you want to visit, or a problem you want to solve.

What Did You Struggle With Last Year?

To add to your list of possibilities, write down anything you feel like you lacked or fell behind in the previous year. This can help you figure out where you want your focus to be, such as if you struggled with your finances this past year, you might want to look for a new job opportunity or work on your business more.

Write Your Thoughts

Go through and highlight or make a check next to anything that really speaks to you or you believe would make a positive impact in your life. Consider something you can do for the entire year, and doing that will help to make you happy or healthier, or just change your life in a positive way.

February Journal Prompts for 2020

  1. What is on your February bucket list?
  2. Do you have plans for Superbowl Sunday?
  3. What are your February goals?
  4. List 3 things you can change this month to reach your goals?
  5. What are some fun things you want to do this month?
  6. What makes you feel joy?
  7. It’s Send a Card to a Friend Day – who would you love to send a card to?
  8. What are you doing this month for self-care?
  9. Are you still on track with your resolutions?
  10. What part of your goals have changed?
  11. What is something about your personal life you want to improve?
  12. If you were granted one wish, what would you ask for?
  13. What is your favorite Valentine’s Day date of the past?
  14. How did you meet your significant other?
  15. If you could spend a weekend doing anything, what would it be?
  16. Add 5 more things to your bucket list.
  17. What is a random act of kindness you can do today?
  18. How has your mindset been lately?
  19. How can you improve your mindset?
  20. Are you an athletic person?
  21. What is something you can do today to help improve your life?
  22. If you were an animal, what would you be?
  23. If you could go on any cruise, where would you go?
  24. Imagine you could immediately go anywhere in the world – where would you want to go?
  25. If you could sit on a bench with anyone, who would it be?
  26. Write a letter to your pet – what would you say?
  27. What is an embarrassing memory from your school years?
  28. What is a good memory from your school years?
  29. This year is a leap year – do you have any memories from previous leap days?
  30. What are you grateful for this month?

Grab the Journal Printable!

5 Essential Yoga Tips for Chronic Illness Warriors

5 essential yoga tips for chronic illness warriors

Yoga has amazing healing power that’s available to anyone willing to try. I began my practice in 2011 after my dystonia diagnosis and over time it has transformed my physical and emotional health. Yoga is an excellent way for patients with chronic illness to thrive physically, mentally and spiritually. (Note I’m not claiming a cure!) Here’s some yoga tips for chronic illness warriors to get you started.

Health Benefits of Yoga

  • Improving flexibility
  • Improved posture
  • Increased muscle strength
  • Strengthens bones and wards off osteoporosis
  • Increases blood flow
  • Drains lymph nodes and boosts immunity
  • Mood booster
  • Helps you focus
  • Relaxing and stress relieving
  • Improves balance
  • Encourages taking time for yourself
  • Spiritually grounding

Are you intrigued yet? Beginning a yoga practice can feel kind of scary, and you may have mixed emotions. You might be wondering how you look, possibly inflexible and out of shape or just plain nervous about trying something new. Put those thoughts aside and take heart that you can do this. You showed up and where you are when you’re starting out is ok. Through a consistent regular practice you’ll become more confident and adept at yoga asanas.

Here’s some easy tips to focus on to make the most out of your yoga journey.

Yoga is Practice, Progress and Not Perfection

Many of us struggle with focusing on what we look like and how flexible we are (or aren’t.) If we’re in a public class, we might find ourselves comparing our flexibility and fitness level to that of people around us.

Don’t focus on achieving a perfect pose. Instead, pay attention to what your body is capable of doing today and begin from there. If you try to push too hard, you’re going to miss out on essential yoga fundamentals and possibly hurt yourself. Listen to your body as you practice, improved flexibility will come later on. Also remember that we’re all anatomically different and some are more naturally flexible than others. With time and patience you’ll find your way.

Stay Present

It can be hard to reign in your monkey mind. If that happens, just bring your mind back to your breath. Don’t beat yourself up about being distractible. As you continue to practice, take note of the sensations you feel in your body. If you experience uncomfortable sensations like shaking or fatigue, think about how strong your legs, arms or abs are getting and how the energy is flowing to each part of your body.

(Note..if you’re experiencing pain of any type, modify the pose or move on to the next asana. If you’re in a public class, stay in child’s pose or mountain pose until the teacher moves on. If you’re at home with a YouTube video, it’s perfectly okay to hit fast forward if a practice is too much for you. Never push through pain.)

Keep It Simple

When you’re first starting you might have a goal of doing a headstand, a crow, or even just touching your toes for the first time in your life. And while those are worthy intentions, do keep things simple when you start out. Poses such as child’s pose, tree, cat/cow pose, downward dog or plank poses are simple enough to start with. Add a little core work every day and before long you’ll notice the difference in your practice!

Choose the Right Yoga Mat

It’s okay to pick up a cheap yoga mat from a discount store, but if you’re serious about creating a strong yoga practice you’ll want to shop around for a quality yoga mat.

A good yoga mat will provide a firm footing and keep you from slipping during poses such as downward facing dog.

When I got serious about my yoga practice I splurged on a Manduka yoga mat. One of the biggest selling points for me was that it’s available in a long length. At 5’9, my arms and legs were always dangling off the mat. And it’s so well made that I’ve had it for several years now with minimal wear (except where my dog chewed off a corner.)

Create an At Home Yoga Practice

If you’re a chronic illness patient, a busy mom or caregiver, it’s probably difficult for you to attend a local yoga class consistently and if you have special needs or accessibility issues of any kind, it might be even more overwhelming to think about.

The good news in this day and age is that there are lots of streaming options available for every body type, skill level and type of practice. Here are a few of my favorites:

Yoga With Adriene

Yoga With Adriene is one of my very favorite yoga teachers on You Tube. Her mantra is “Find What Feels Good.” Who can argue with that? She offers monthly playlists so you don’t have to spend too much time deciding what you want to do today. Usually I do a quick fast forward through the video to make sure it’s something I’m up for that day. And if it isn’t, I just look for a gentle practice.

Check out Gentle Yoga for Chronic Pain

Sleepy Santosha

If you’re a chronic illness warrior, you may have special considerations when you exercise. is spoonie yoga for chronic illness warriors. If you’re really struggling with traditional yoga practices, take a look at this. She offers supine practices, bed practices, 5 minute practices and more. If you can’t do too much, just do a little. Getting that energy circulating will help you to feel better.

Check out Spoonie Yoga for Chronic Pain + Fatigue

Kassandra Yin

Yin Yoga is another great option for people with chronic illness or other limitations. Poses are close to the ground and held for several minutes. It feels like you’re giving yourself an internal massage and has great mental health benefits including reducing anxiety.

Check out 30 Minute Yin Yoga with Affirmations for Self Love & Healing

Caroline Williams

If you’re looking for a faith based practice, check out Caroline Williams. Her practices are also very accessible to all skill levels with the added benefit of Christian meditation and scripture reading.

Check out Yoga for Today: A Gentle Christian Yoga Practice to Cultivate Presence

Heart Soul and Mind Yoga

This is another faith based practice. Her style of teaching is very accessible to newbies and she has a nice variety of practices up.

Check out Yoga to Listen for God – Gentle Christian Yoga 

Aroga Yoga

Aroga Yoga specializes in yoga for chronic fatigue and illness. Very gentle and easy to follow.

Check out Yoga Sequence for Chronic Illness.

Take heart that no matter what your age, fitness or energy level, there’s a yoga practice that’s just right for where you are today.

When Holidays Are Hard

WHAT TO DO WHEN HOLIDAYS ARE HARD

This is my second holiday season since I got diagnosed with ulcerative colitis in 2018. It’s still kind of raw. I grew up on a lot of traditional German & Jewish food and much of it is off limits now. I have to cook clean and try to keep my family happy as well. But Fortunately they’ve been pretty understanding!

I miss the old traditional food. It’s supposed to be “the most wonderful time of the year” but it gets eclipsed by my daily reality of chronic illness, fatigue and all-too-frequent bathroom visits.

How about you? Are the holidays tough because of chronic illness or other life challenges? Read on for some tips to help you navigate the holiday season with intentional soul care.

When holidays are hard

Remember You’re Not Alone

I know I’m not the only one who struggles. For many people,  The holidays can be a wonderful time filled with family, friends, and great food. It’s a time for making memories and sharing tender moments.

But it can also aggravate existing heartache. And you might be aching for any number of reasons. Maybe you’re grieving the loss of a loved one.

Maybe you just lost a beloved pet or just lost your job. Perhaps you’re missing a family member you’re estranged from. Or have just experienced a divorce.

What you’re experiencing is grief. It’s the sadness, anger, and pain that comes from loss. Sometimes that loss may be major (such as death or divorce). Or it might be a smaller loss but it stings just as much.

Be Present With Your Feelings

There’s no way around difficult times. You have to go through them. Whatever you do, don’t try to be tough and tuck your emotions out of sight. You may be able to temporarily bottle up what you feel but those emotions will eventually surface sooner or later.

Give yourself permission to feel your pain, and let yourself grieve this loss. Learn to lean into the sadness, anger, or fear you’re feeling right now. Acknowledge where you are on your journey without judgement.

Let Go of the Past

For some, the toughest part of the holidays is remembering how things used to be. The way you celebrate may have changed over the years and that can bring pain. Maybe you had a packed house years ago, but life changed and now your holiday isn’t the same.

It’s OK to let things be different this year. Embracing a new tradition doesn’t mean that you’re letting go of the past or that you’re not still grieving. Think of it as giving yourself the gift of growth.

Find Community

You don’t have to go through this alone. Remember that we’re created for community and we thrive when we receive the emotional support we need. But if you don’t tell anyone, they can’t be there for you during this difficult time.

Tell a close friend or a family member about what you’re going through. You might say, “This holiday is difficult for me because of __________.  So right now, I feel (emotion you wish to express).”

Understand that although your family and friends may wish to support you, they may not know how to do it. They might feel awkward about how to help and offer only trite suggestions or painful advice.

You can guide them through this process by telling those you love what you need. For example, you might say, “I feel lonely because it’s hard for me to get out like I used to. Can we plan a date for coffee or a movie?”

When Holidays are Hard

Don’t Forget to Practice Self-Care

With the chaos of the holidays, it’s easy to let self-care routines begin slipping. Maybe you’re skipping out on the gym or going to bed later and missing out on much needed hours of sleep. Perhaps you’re eating poorly or failing to take your supplements or medication.

Self-care is always essential, especially when you’re walking through a season of grief. Focus on doing one good thing for your body each day – whether that’s going to the gym, getting enough sleep, or simply taking your supplements or medication on time.

Keep a Self Care List

Think about your favorite activities that calm you and help you relax. Make a list of them now while you’re feeling well. The next time you start to feel overwhelmed or anxious, you can pull out this list and do one activity from it.

Some activities you might want to add to your list might include…

  • Painting or drawing
  • Knitting or crocheting
  • Playing guitar or another instrument
  • Writing or journaling
  • Calligraphy or Coloring
  • Gardening or Hiking
  • Reading a light-hearted book
  • Yoga
  • Netflix binge

Practice Self Love

Some people think grief is something they should just “bounce back” from. It isn’t that simple. Grief is not like stubbing your toe. The pain lasts far longer and goes much deeper.

Don’t fall into the trap of thinking that you’ve grieved and now you’re done.  You might think you’re through the worst of it then something crops up, causing you feel the loss all over again, as if it were day one of your grief.

Understand that grief is not a destination. It’s not an exotic locale that you visit only once. Grief is an ongoing journey and may last for months, years, or even decades depending on what you’ve lost.

What are Your Triggers?

Certain sounds, sights, or smells may trigger a fresh wave of grief for you. Learning to pay attention to what those triggers can be helpful in learning to navigate them.

You may be watching a movie where the main character is in the hospital and be reminded of a difficult medical experience or loss. You may feel the trauma, shock, and pain all over again.

When you encounter a trigger, don’t run away from it. Instead, acknowledge your emotions and express them. You might want to cry, pray, or curse. Do whatever feels right in the moment.

Grief Isn’t Linear

Many people have heard of the five stages of grief. The idea is that during grief, you’ll walk through five distinct emotional phases. Typically, those phases look like this…

  • Stage #1: Denial
  • Stage #2: Anger
  • Stage #3: Bargaining
  • Stage #4: Depression
  • Stage #5: Acceptance

However, it’s important to remember that the grieving process is not linear. You may be at the point where you’re bargaining and think you’ve made it through the first two stages of grief. And then you find an old picture or t-shirt in the back of your closet that reminds you of your loss. Suddenly, you’re back in denial, thinking that this horrible loss couldn’t have happened to you.

The hard truth is that most people cycle through the stages of grief several times and in a different order each time. That means no one person’s way of grieving will look exactly like yours (nor should it).

Delegate during the Holidays

If you’re the one in charge of holiday preparations and struggling with grief, it’s easy to become overwhelmed and depressed. Don’t think everything depends on you. Ask for help. Maybe a family member or friend can handle the decorations or menu. Ask your spouse to shop for groceries.

Don’t feel bad about delegating tasks to others during the holidays. It’s OK to need help, especially when you’re walking through a season of grief.

when holidays are hard

Celebrate without Guilt

At times during the holidays, you may feel joyful. You may experience brief moments of happiness and contentment. These feelings may be followed by guilt or sadness that you’re moving on.

Remember that you deserve to be happy. Your life may never look the same again and you’re learning a new normal. You may always carry this loss with you. But that doesn’t mean that you can’t rejoice in the here and now. You can find wonder, comfort, and happiness in the beautiful present.

 

 

 

 

 

 

 

 

Holiday Gift Guide for Moms With Chronic Illness

Holiday Gift Guide for Moms with Chronic Illness

If you’re looking for some comforting Christmas gift ideas that you can request from family and friends (or gift to a friend with chronic illness!) look through these fun Christmas gift picks. #chronicillness #christmas #gifts #giftguide

 

If you’re wondering what you should put on your holiday gift list, my Holiday Gift Guide for Moms with Chronic Illness suggestions are little luxuries that I’ve found over time that help me to cope with being home, struggling with isolation and in pain much of the time.

Holidays are never been easy for moms with chronic illness. They’re exhausting to even think about. As a mom with chronic illness, I often struggle with comparing myself with other moms who are able to keep up the frenzied pace of parenting, appointments and activities as the holiday season gets under way.

Faith Based Gifts for Moms


Dayspring has cute & inexpensive faith based gift items including jewelry, journals, bibles, coffee mugs, and t-shirts.

Beyond Suffering Bible – Being homebound can get depressing, to say the least. The most important thing I can do every day is to check in with God and align my thoughts so that negative thinking doesn’t get out of hand. This Bible is from one of my disability heroes, Joni Earickson Tada and has much to encourage those who struggling with chronic pain and disability.

Streams in The Desert devotional – I’ve had this for years and never get tired of it. It’s fantastic encouragement for those who are going through trials and hard times.

The Illustrating Bible – Newly released from DaySpring, the Illustrating Bible offers thick pages & ultra wide margins for those who love the craft of Bible journaling. It’s pretty pricey, so I’d only recommend it if you LOVE journaling and creativity indoor bible.


Unique Gifts for Journal Lovers

I’ve been hard at work creating unique journals and planners for moms with chronic illness who want to be more intentional about self care.

Mental health is a big topic these days, and rightfully so. When you’re living with the daily ups and downs of chronic illness, self care becomes even more critical. This planner will serve as a mini retreat that you can take out whenever you need to when you need to ground yourself.


Mandalas are a great way to detach from tech, stress and everything else. This mandala coloring book has 100 designs that are fun and interesting, but not too complicated.

This is a weekly planner for busy moms who need to keep a lot of household information in one place for easy reference. It also has

Comforting Gifts for Moms With Chronic Illness

Heating Pad – Even though I’m over 50 and live in a subtropical climate, I’m always freezing because of the air conditioning everywhere and tile floors. I use it for relief of the frequent muscle spasms I live with because of dystonia and the ongoing pelvic pain from ongoing gyn problems.  I’m beginning to think about a heated blanket too. Don’t tell my husband!

Spa products. Nothing helps to reduce stress for me like spa products. Take a look at these bath bombs and bath salts!

Fuzzy socks are a huge go-to comfort item for me (even in summer.) I can’t relax if my feet aren’t covered!

Yoga pants – I live in these, no apologies.

Ipad – It’s a splurge, I know. But it’s been my sanity saver since my diagnosis in 2010 and couldn’t sit at a computer for a year. I use it for social media, checking email and the Kindle app for reading, shopping, exercising and just about everything! And yes, mine is rose gold…it makes me happy!


Headphones – I enjoy listening to music and podcasts when I’m too tired to read or watch anything. A nice set is a huge treat!

Kindle Paperwhite – I got one this year even though I already had an iPad. I like to use it when I’m sitting around doctor’s offices with spotty wifi and at the beach when the glare is too strong to use a tablet.

 

Do you have any great suggestions to add to this gift guide for moms with chronic illness? I’d love to hear them!


This blog uses affiliate links. They do not affect the cost of the product for you, but I receive a small commission for recommending them. I only recommend products that I feel comfortable with and believe would benefit my readers. 

 

 

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10 Easy Meal Ideas for the Chronically Ill Mom

Food as medicine…it’s not a crazy idea. It’s become my reality over the past year after my ulcerative colitis diagnosis. For years I struggled with emotional eating and consumed far too much sugar and processed foods, creating even more damage for my chronically inflamed gut.

After a year on the Specific Carbohydrate diet, my mindset has really shifted towards regarding food as medicine, and listening to my symptoms before I eat. If I’m having a rough IBD day (or week..or month…) then I go back to basics which for me looks like eggs, chicken, beef, pureed vegetables and soup.

I don’t expect that too many people reading this will be following the SCD, but there’s some wisdom that applies to all of us. First, listen to your body. Everyone’s body is a little bit different and may react to different things. It’s always a good idea to follow some solid guidelines of healthy eating, but you should also know which foods and supplements are the best for you. Get into the habit of listening to your body and noticing how you feel after eating certain foods.

Keeping a food journal is a great way to track how particular foods affect your health and wellbeing.

Eat More Plant Based Foods

You don’t have to be a vegetarian or vegan for your diet to be healthy. But it’s always a good idea to fill the majority of your plate with plant-based foods rather than heavy meals or takeout. Plant-based foods tend to be nutrient dense but are low in calories, which means they nourish you and fill you up while helping you maintain a healthy weight. Fruits, vegetables, legumes, and whole grains (if you eat them) are some staples of a healthy plant-based diet.

Avoid Sugar, Processed Food and Alcohol

When you live with a chronic illness, it’s vital to avoid foods that can throw your body out of whack. The big culprits are sugar, alcohol and (unfortunately) caffeine. Work towards eliminating sugar and alcohol. Your mental health will benefit as well.

Make Time to Meal Prep

Set aside some time on the weekend to prep some food for the week. You won’t succumb to temptation as easily if you have food prepped in your refrigerator or freezer ready to reheat when you’re in a hurry, or are too sick or tired to cook.

Easy meal ideas for the chronically ill mom

Easy Meal Ideas for the Chronically Ill

Chicken soup. Having an Instant Pot makes this process dramatically easier. Two hours in the Instant Pot with chicken feet (if you can find them) makes a collagen rich soup that’s easy on your gut.

Yogurt. Again, an Instant Pot makes this easy (get one with yogurt settings.) On the SCD diet, I have to let it ferment for 24 hours. I buy a gallon at a time and use a cup of Dannon for starter culture and just let it sit for 24 hours. Then I eat it with bananas and almond butter, or throw them in the Vitamix for an easy smoothie.

Veggie Quiches. I follow a simple formula – sautee easily digestible veggies along with some onions and put it in a pie plate. Then I blend 4 eggs, a cup of hard cheese and 8 oz of farmer cheese in the Vitamix and blend it with the cookied veggies. Cook at 350 for about 30 minutes.

Chicken parts. Easy peasy..get your preferred chicken parts from your grocer. Brush with oil and whatever spices you can tolerate. Cook at 350 for about 40 minutes, depending on your oven. You might want to turn the heat up the last few minutes to brown the skin.

Burgers. I keep them frozen and when I’m in the mood for something filling, I defrost in the microwave for 5 minutes and then cook in the cast iron skillet. I love having avocados on the side.

What to Feed the Family?

This is pretty much what I live on when I’m flaring. There’s only one problem…my family has to eat too and they’re not too fond of vegetable purees. I’m fortunate that my husband is happy to pitch in when needed, and my kids are old enough to do some basic kitchen tasks. Here’s some of our easy go-to family meal ideas that they can do.

Spaghetti and meatballs. Prep the meatballs in a bowl, then brown them in the oven or in a cast iron pot. Top with your favorite ready made pasta sauce (we like Rao’s.) and let simmer for about 25 minutes.

Cuban picadillo. This is a family favorite that’s easy for me to cook even on my worst days. This is one good traditional Cuban picadillo recipe that I found. When I make it, I use Campbells tomato soup to remain SCD compliant and I don’t use potatoes, capers, raisins or olives. Sometimes I’ll put hardboiled eggs and green peas on the top. Bonus, it’s awesome for breakfast the next morning with soft cooked eggs on top.

Chicken in the Instant Pot. Did you know that you can cook a whole chicken in your Instant Pot? What a time saver. Here’s a detailed tutorial.

Rice with Eggs. My husband and kids love this. It’s the ultimate in lazy cuisine and chances are you have the ingredients on hand! Arroz con hevo (Ultimate Latin Lazy Lunch.) 

Breakfast for Dinner. This could look like scrambled eggs, an easy egg casserole or pancakes and sausage.

That being said, we’re no stranger to our Costco’s convenience area. It’s a life saver. We’ll get a rotisserie chicken, pork tenderloins or prepared food that doesn’t have too many yukky ingredients. And my kids do get to have pizza, chicken nuggets and mozzarella sticks, just not every night.

My Favorite Kitchen Tools for Cooking with Chronic Illness

I’m not as gadget happy as I once was. More stuff to clean up and find storage for. These days I try to keep things simple! But here’s a few kitchen tools I use all the time.

Instant pot. Mainly I use it for chicken stock, yogurt and beef stew. I’ve also used it for lentil and bean soups.

Vitamix. An absolute staple for those banana smoothies and mixing up the eggs and farmer cheese for quiches.

Stick blender. I tried making mayonnaise with every appliance in my kitchen and failed miserably every time. Finally, I got a new stick blender and presto, it worked perfectly! It’s also great for pureeing veggies and blending soups.

Cuisinart Food Processor. This gets a lot of use for chopping veggies and for blending almond flour recipes together.

Parchment Paper. Seriously. It makes clean up a breeze!
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What are your go-to easy meals? I’d love to hear about them!

How to Read More Books

How to Read More Books

 

Many of us have an ongoing list of books that we want to read, but then life happens and we never get around to it. I’m certainly guilty of spending far more time in front of social media than actually reading a book. I’m trying to be more intentional about screen time and finally get around to reading more actual books every year. Here’s some tips that I learned to help me reach my goal of reading more books.

We should all read more books. It’s how we gain knowledge and broaden our horizons. A good book can take you on an adventure to a far away time or place, relax you and reduce stress. Reading consistently also helps with memory improvement, vocabulary expansion and better writing skills.

Best of all, you can read a book any time or any place! Even if you feel awful and can’t get out of bed, you can always curl up with a good book. If concentration and focus are a problem, try using audio along with your book to help your attention.

read more booksCreate a Daily Page Goal

The first way to begin reading more is to set a daily page or chapter goal. In the beginning of your journey, start small. Five or ten pages is a great place to start if you don’t have a regular reading habit now. It will get you into the habit of picking up a book daily.

After awhile, you might want to challenge yourself even further. Now you might want to set a new goal to read twenty, thirty, or even fifty pages a day. But remember, a good reading goal should stretch you but not overwhelm you.

Create a Reading Routine

Besides knowing how much you’ll read, it can be helpful to know what time during the day you’ll get your reading in. For example, you might decide that instead of scrolling Facebook or Instagram on your phone in the mornings, you’d rather take those 20 minutes and reading a few pages.

Some people prefer to read before bed. Just remember that it’s easy to fall asleep in the middle of your reading and if you prefer to read horror or other disturbing content, the book may keep you up or cause disturbed sleep!

Take Advantage of Long Wait Times

Thanks to the rise of electronic readers, it’s easier than ever to carry a book (or five) with you. If you have a Kindle app on your smartphone, you’re all set! Use wait times during the day more constructively to read a good book  rather than mindlessly scrolling social media.

Some moms like to read while they wait for her kids in the carpool line. These days, if I’m stuck at a doctor’s appointment I make it a point to read something intentionally instead of mindlessly scrolling social media.

What’s Already On Your Bookshelf or Kindle?

If you’re like me, you may have books sitting on your nightstand, bookshelf or Kindle that you never got around to reading to. Before you buy anything new, take inventory of what you already have and begin there.

Keep a TBR Stack

A “TBR” stack or pile is a “to be read” catalogue of books you plan to read. You can create a special category for TBR books on your bookshelf or add a few books you can’t wait to read onto your tablet in a special folder. You can also create a list on Amazon.

By keeping books around that you’re excited to read, you’ll look forward to grabbing a few minutes here and there. And after awhile, you may find yourself reading more often and for longer periods of time.

Audio Counts Too!

If you’re really fatigued at the end of the day, it can be hard to focus on book pages. Try listening to audio, either on its own or while you’re reading the book to help you concentrate. You can also play it in the car or while you’re waiting for a doctor’s appointment.

Reading is a wonderful hobby but don’t fall into the trap of thinking you need to spend hours on it every day for it to be worthwhile. Even reading for as little as 15 minutes can be a fun and relaxing escape from everyday life.

How to Cope with Autumn Anxiety

How to cope with autumn anxiety.

Many people who struggle with anxiety have an especially hard time during the first few weeks of autumn with feelings of anticipation and nervousness. Autumn is a time of new beginnings: back to school, new routines, schedule changes, appointments and kids activities.

Ginny Scully, a therapist in Wales has named this Autumn Anxiety, after noticing that many of her patients were experiencing heightened anxiety symptoms between the end of summer and the beginning of fall. Autumn anxiety is very closely linked to seasonal affective disorder (SAD), but it is more about anxiety and not so much depression.

Signs You May Have Autumn Anxiety

* Fatigue
* Depression
* Worry
* Muscle Tension
* Panic Attacks
* Frequent colds
* Digestive issues
*Trouble sleeping

Fall Anxiety vs Seasonal Affective Disorder

While these two disorders aren’t the same thing, there are some similarities between SAD and autumn anxiety. The main difference between the two is that SAD is usually more about depression in the fall and winter seasons, as opposed to anxiety.

But there are similarities. While you can get SAD at any time of year during the changing of seasons, it is much more common in the fall and winter when weather gets colder and there are fewer sunny days. Likewise, many people experience autumn anxiety, as summer turns into fall.

Many symptoms between autumn anxiety and seasonal depression are also similar. This might include being lethargic and tired, isolating yourself, losing interest in your favorite activities, and possibly experiencing signs of panic attacks like a racing heartbeat, or changes in your mood like agitation or irritability.

Both autumn anxiety and SAD can impact your quality of life. Suddenly summer fun is over and it’s back to the real world. Perhaps you no longer want to see friends, you’re spending more time indoors and alone and you’re struggling with schedule changes. While this can be completely normal, you should still seek professional help if you feel out of control with your symptoms.

Highly Sensitive People and Autumn Anxiety

Another type of person who might be prone to autumn anxiety is someone on the “highly sensitive persons” spectrum, as detailed by Elaine Aron, PhD. She believes that people who are extremely sensitive may take the sudden changes of seasons, habits, and daily routines much harder than most,  which is why may lead them to experience anxiety during this time of year.

If you’re a highly sensitive person who also has generalized anxiety disorder, it is really important that you are aware of this so that you can take time to prepare before fall begins.

How to Cope With Autumn Anxiety

Autumn anxiety may mean changes in your mental health status during the fall, but don’t let it define you. There’s positive things you can do to boost your mental health. If you live in a northern climate, you might want to try a light therapy box if it’s depressingly dark and gloomy where you are. Other activities such as meditation, yoga, breathing exercises, journaling and art activities can also be a big help in reducing anxiety symptoms.

Get Outside

Get as much light and natural sunshine as you can even during the cold, darker days of winter. If it’s sunny out, make getting outside a priority. If you live in colder climate where it rains a lot, you might want to consider a light therapy machine and a vitamin D supplement.

Use a Journal or Planner

Changes in schedules and stressful and can stir up anxiety. When life throws changes at you, work on changing your routine. Having a set routine will help you to be more productive and reduces anxiety because it reduces decision fatigue.  A daily planner is great for reducing stress and anxiety related to missing important events and falling behind on daily tasks and self care. Journaling is great for writing your fears and anxious thoughts down and releasing them.

Do You Hygge?

The Danish tradition of Hygge is defined as “a quality of coziness that engenders a feeling of contentment or wellbeing.” It will help you to learn to embrace the quiet, peaceful environment you have in your home on cold fall days. There’s nothing better than getting cozy and comfortable snuggling in front of your fireplace, reading a new book, and burrowing under your favorite blanket. Practicing hygge is a great way to help with anxiety symptoms.

Breathing Exercises

Breathing exercises are often recommended for many types of anxiety, and can help with fall anxiety as well. When you start noticing your anxiety getting worse, find a quiet place where you can sit in peace for a few minutes. Start slowly breathing in through your mouth and out through your nose. One of the most popular and easy to remember techniques is the 4-7-8 breathing technique where you breathe in for 4 seconds, hold your breath for 7 seconds and then exhale for 8 seconds.

Limit Coffee

Disclaimer..I don’t practice what I’m preaching here! But it’s a fact, too much caffeine may make anxiety symptoms worse and possibly increase your risk for panic attacks. Try out some herbal tea blends when you need something warm but won’t make you hyper or jittery.

Essential Oils

Essential oils are a great mood booster and also help to provide ambience to your home. For fall try scents such as Frankincense, cinnamon and orange. Cedarwood is very relaxing on the bottoms of your feet before bed.

 

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Disclaimer: I’m not a medical professional or therapist. The contents of this website should not be used to diagnose or treat any condition. If you’re struggling with physical or mental health issues, please reach out to a qualified professional.

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5 Easy Ways to Practice Gratitude Every Day

Being more grateful for the things in your life is one of the best ways to practice self care. A regular gratitude practice can help to center you, reduce anxious feelings, feel better about yourself and even help those around you to feel better about yourself. If you don’t have an intentional gratitude practice in your life, here’s 5 easy ways to practice gratitude daily.

Keep it Simple!

Write down some mantras that personally speak to you, and then say them to yourself each day. This is a great way to feel more positive every day. You can even write them on sticky notes and put them in your office or around the house where you can see them. Or keep a small notebook with you to read them out loud when you feel like you need a reminder.

Here’s some easy gratitude mantras and quotes to get you started:

Gratitude Mantras

  1. I’m happy and grateful for the life I have today.
  2. I’m grateful for the people I have in my life today.
  3. I’m grateful for this body that I have, no matter how I might be feeling today.
  4. I’m grateful for a roof over my head.
  5. I’m grateful that God is working for my greater good.
  6. I’m grateful for a new day and for another chance to make my life better
  7. I’m grateful to have enough to eat today, many do not have this privilege.
  8. I’m thankful for community – friends, family, neighbors, church, clients and mentors
  9. I’m grateful for music that lifts me and speaks to my heart
  10. I’m grateful to watch the sun rise and the stars come out.

Gratitude Quotes

  1. “Be thankful for what you have; you’ll end up having more. If you concentrate on what you don’t have, you will never, ever have enough.”
 – Oprah Winfrey
  2. Gratitude is a powerful catalyst for happiness. It’s the spark that lights a fire of joy in your soul.” – Amy Collette
  3. Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” – Melody Beattie
  4. “Joy is the simplest form of gratitude.” – Karl Barth
  5. “We often take for granted the very things that most deserve our gratitude.” – Cynthia Ozick
  6. “When I started counting my blessings, my whole life turned around.” – Willie Nelson
  7. The more grateful I am, the more beauty I see.” – Mary Davis
  8. “I’ve had a remarkable life. I seem to be in such good places at the right time. You know, if you were to ask me to sum my life up in one word, gratitude.” – Dietrich Bonhoeffer
  9. “He is a wise man who does not grieve for the things which he has not, but rejoices for those which he has.” – Epictetus
  10. “We can only be said to be alive in those moments when our hearts are conscious of our treasures.” – Thornton Wilder

Tell Someone Personally

Do you feel gratitude toward a family member, friend or someone else who has been a good influence in your life, but never got around to expressing it? Then tell them! There’s no better way to express your gratitude to someone than to tell them directly with a smile. This small exchange can be a wonderful boost for both of you.

Take a Daily Picture of Something You’re Grateful For

It doesn’t have to be perfect, filtered or photoshopped. Just look for the little things around you that make you smile or make your life easier. This is an easy practice that doesn’t involve writing, and will help you to find something good every day. You might even try creating a positive Instagram account (keep it private, if you wish) dedicated to things you’re grateful for. And follow only positive, encouraging accounts.

Use Your Planner

If you don’t want to start a separate journal, try using your daily planner.Most planners have space for daily notes, or if you have a space that you’re not using, repurpose it to write down one thing you’re grateful for, instead of dwelling on the negative circumstances.

Create a Gratitude Journal

This is a time tested way to express gratitude in your life. It can be as simple as one or two sentences in your journal about what you’re grateful for, or you can set a goal of 3-5 things every day that you want to be grateful for.

Need some planner inspiration? Here’s some gratitude journals I’ve created on Amazon!



September Journal Prompts

September Journal Prompts

If you don’t have a regular journaling routine September is a great month to start. If you live in a colder climate, you’re probably starting to spend more time indoors. You might be thinking about summer memories and trying to capture them before you forget about them.

Why You Should Have a Journaling Routine

Keeping a journal may sound simple, but to turn it into a habit you should create a daily routine about it. The details of your routine are up to you, but first you should understand your how and why.

Be consistent. Like any other intentional practices in your life, consistency is key. If you only journal a couple of times a month or whenever the mood strikes you, you won’t reap the maximum benefit.

Try to write in your journal every day. It helps to set aside a special place and time. This will help to create a mindset that it’s time for journaling. And the more you do it, the more you’ll the wonderful mental health benefits from it.

Regular routines build habits. Whenever you try to add something new to your routine, it can be hard to remember to do it at first. You’re probably so used to your regular routine that adding something new takes some getting used to.

Adding journaling to your routine helps it to become a habit. Simply schedule journaling at a certain time of the day, morning or evening. After awhile, it will become a habit and you won’t even have to think about it.

Journaling has amazing health benefits. By having a journaling routine, you encourage all those amazing journaling benefits. It helps with your clarity and mindset, relieves anxiety, helps with stress, and can even improve your physical health.

September Journal Prompts

Here’s some journaling prompts for September to get you started. If you’d like a printable copy to keep at your desk, just sign up below!

  1. What plans do you have for September?
  2. Today is Labor Day in the US – what are your plans?
  3. It’s time for those final summer vacations. What is your best summer vacation memory?
  4. What is a memorable thing you did this summer?
  5. Make a short list of what you would like to do before September is over.
  6. Today is ‘Read a Book Day’ – write about your favorite book, or what you are reading right now.
  7. Describe your favorite way to spend a day off.
  8. It’s Grandparents Day – share a memory of your grandparents.
  9. Do something nice for someone else today, then come back and journal about it.
  10. School is back soon – how are you getting your kids ready?
  11. What are some of your own favorite back to school memories?
  12. Talk about work and productivity for the month of September.
  13. It’s Friday the 13th! Do you enjoy scary movies? Write about the ones you have experienced.
  14. A great way to have a healthy September is with more exercise. Pick a new form of exercise to try out, and write about it.
  15. Write down a list of healthy options you want to add to your regular diet.
  16. What was a memorable day this summer?
  17. Choose one new way to practice self-care, then journal it.
  18. It is National Indoor Plant Week – why not journal about picking a plant and caring for it?
  19. What is on your mind today?
  20. The 3rd quarter is almost over – write about how it has gone so far and what you got accomplished.
  21. Today is World Gratitude Day – fill up a page with everything you are grateful for.
  22. Do you plan on planting anything for the fall season?
  23. Today is the first day of Fall. What are you looking forward to?
  24. Go outside and enjoy the sunshine, then journal about what you did.
  25. Do the opposite today; find some fun indoor activities to write about.
  26. Write about one person you are grateful to have in your life.
  27. Go through your summer bucket list and see if there is anything you can complete, then write about it.
  28. What are your favorite summer and fall flowers?
  29. Write about some things you want to get done in the 4th quarter.
  30. Write an overview of your month.

A Beginner’s Guide to Meditation

A BEGINNER'S GUIDE TO MEDITATION

Meditation is the practice of getting still and reaching a heightened level of awareness, calm and peace. It allows you to calm down your racing mind, being aware of your thoughts but not being consumed by them. This will help you to focus on your priorities and you much needed space to quiet your mind and find margin in your life.

Meditation is practiced by people from all walks of life. It doesn’t necessarily have a religious or spiritual meaning unless you intend it to. Many people, including people new in recovery and agnostics, find meditation to be beneficial and use it when they need serenity.

Here’s a simple guide to getting started with meditation.

What is Guided Meditation?

This is a form of meditation where a spiritual teacher or even mentor encourages you to visualize a particular outcome. One example might be a football coach leading his players through a visualization where the team can imagine winning the game.

Guided meditation can allow you to regain a sense of control in the face of setbacks. During an interview with Forbes, Michael Phelps shared that his goggles filled with water during the Olympic race. Other swimmers may have panicked, but Michael didn’t. He’d spent so many hours visualizing a successful outcome that he knew just what to do. He went on to complete that race, won the gold medal and broke the existing world record.

I highly recommend the Calm app. I use it daily to help calm down my racing thoughts and destress. It has sleep stories, calming meditations, soundscapes and more.

beginner's guide to meditation

What are Mantras?

Mantras are words repeated to aid concentration in meditation. This can help some people to focus better during their meditation sessions.  The mantra can be any phrase, affirmation or scripture one that you choose. Many people find it helpful to create a mantra about an area of their lives that they’re seeking to improve.

For example, if you’re struggling with food issues, your mantra might be, “I choose to fill my body with nutritious foods.” Here’s a few health related mantras:

  • Know your limitations and then defy them
  • Every journey begins with a single step (Maya Angelou)
  • If you wait for perfect conditions, you’ll never get anything done.
  • Keep moving forward.
  • Strive for progress, not perfection.

During meditation, say the mantra to yourself out loud. If you find your mind drifting or you’re worrying about something, relax and keep repeating your mantra. It will get easier after a few sessions to stay on track.

Mindfulness as Meditation

Another form of meditation is mindfulness. It’s simply the practice of staying in the moment without fear or judgement. Rather, you become an observer of your inner self and your reactions to what’s going on around you.

As part of your mindfulness practice, you can sit or lie comfortably and listen to your thoughts. The key is not to react to what you’re thinking. For example, you think about cookies in the kitchen but then remember you’re supposed to be on a diet. You may be feeling guilt and shame.

But when you’re practicing mindfulness, instead of beating yourself up you might say “I release this guilt and shame and open myself to joy and peace.” The more you practice mindfulness, the more you’ll become aware of how your thoughts are shaping your life.

There are many styles of meditation. Don’t feel bad if you try one method and don’t enjoy it. You may have to try a few different ones until you find the style that works best for you.

Simple Meditation for Beginners

  1. Sit or lie comfortably. A meditation chair or cushion may help you to focus.
  2. Close your eyes.
  3. Breathe naturally. Observe your breath without trying to control it.
  4. Instrumental background music may also be helpful.

What is Christian Meditation?

Over the years I’ve heard a lot of negative things about Christian meditation, in particular, that if I were to empty my mind that it would invite demonic influence. Having practiced meditation for several years now, this is far from the truth. While we should always be mindful and discerning about the source of our meditation practices, meditation is simply a mind, body and spirit practice that can help to reduce stress, boost overall wellbeing and is just downright relaxing.

Science certainly supports meditation as being healthy.

  • Meditation has been shown scientifically to reduce high blood pressure, pain, symptoms of anxiety, depression, insomnia, and acute respiratory illnesses.
  • Meditation may change the brain physically, allowing certain health problems to reverse or slow down.
  • “The more time spent on meditation, the greater the decrease in scores on their measure of binge-eating, depression, and anxiety”.
A number of Bible verses also support meditation.
  • “Be transformed by the renewing of your mind” (Romans 12:2)
  • “Be still and know that I am God.” (Psalms 46:10)
  • “This Book of the Law shall not depart from your mouth, but you shall meditate on it day and night, so that you may be careful to do according to all that is written in it. For then you will make your way prosperous, and then you will have good success.” (Joshua 1:8)
  • “May my meditation be pleasing to him, for I rejoice in the Lord.” (Psalm 104:34)
  • “You keep him in perfect peace whose mind is stayed on you, because he trusts in you.” (Isaiah 26:3)

Examples of mantras for Christians might be the Jesus prayer, meditation on a spiritual phrase such as Abba or Maranatha. You can also break the Lord’s prayer into short parts and meditate on one part at a time. I love to follow Caroline Williams for a wonderful combination of Christian yoga and meditation.

Meditation is a wonderful way for anyone to strength mind, body and spirit. It’s been an indispensable tool for me on my recovery journey and managing the stresses of special needs parenting and chronic illness. It has served as a wonderful tool to ground me and feel closer to God.

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